She Strengthens

The Unspoken Struggle: Managing Anxiety Diarrhea

When Olympic figure skater Adam Rippon took home the bronze medal in 2018, he also sparked a crucial conversation about anxiety diarrhea. His candid confession about experiencing nervous bowel movements before competitions resonated with many who have faced similar struggles.

The Gut-Brain Connection

You’re not alone if you’ve ever felt like your digestive system has gone haywire due to stress or anxiety. The gut-brain axis is a powerful link between your brain’s central nervous system and your gut’s enteric nervous system. When you’re feeling anxious or stressed, chemical messengers can disrupt your gastrointestinal tract, leading to symptoms like diarrhea, nausea, or constipation.

Breaking the Cycle

So, how do you prevent anxiety diarrhea from taking control? Here are seven strategies to help you manage your anxiety and keep your digestive system in check:

1. Breathe Deeply: Slow, deep breaths can calm your nervous system and soothe your digestion.
2. Get Moving: Engage in light stretching, yoga, or a brisk walk to shift your focus away from anxiety.
3. Sip Soothing Tea: Herbal concoctions like chamomile, peppermint, or fennel can ease an upset stomach.
4. Practice Self-Compassion: Treat yourself with kindness and understanding when your body isn’t cooperating.
5. Get Grounded: Use techniques like focusing on pleasant scents, sounds, or sensations to bring you back to reality.
6. Eat Easy: Opt for soft, simple foods like white bread, bananas, and rice when your GI tract is acting up.
7. Seek Support: Reach out to loved ones for words of affirmation and validation.

When Anxiety Diarrhea Becomes a Bigger Issue

If quick fixes don’t work, you might be dealing with irritable bowel syndrome (IBS), a condition that often co-occurs with anxiety and depression. IBS can cause chronic diarrhea, abdominal pain, and discomfort. If you experience these symptoms for three months or more, it’s time to consult a doctor.

5 Tips to Keep Anxiety Diarrhea at Bay

1. Identify Your Triggers: Recognize the events, emotions, or experiences that set off your anxiety diarrhea.
2. Seek Therapy: Work with a therapist to identify triggers and develop coping strategies.
3. Exercise Regularly: Regular workouts can reduce stress and anxiety levels.
4. Watch What You Eat: Cut back on trigger foods like dairy, caffeine, alcohol, and fried foods.
5. Consider Medication: Over-the-counter meds or prescription medications can provide relief from chronic IBS symptoms.

When to Seek Medical Help

If your symptoms worsen or persist, or you experience serious digestive issues like bloody stools, unexplained weight loss, or difficulty swallowing, it’s essential to consult a doctor. Additionally, if you’re struggling with emotional or mental health concerns, consider seeking support from a therapist.