We've all experienced that nervous feeling: an upcoming presentation or first-date jitters give us butterflies in our stomachs. Those "butterflies" are tangible evidence indicating that our brain and digestive system are directly interconnected. When we're stressed, our body and gut are affected, too.
The gut's intricate nervous system, containing more neurotransmitters than the brain's central nervous system, has earned it the moniker "the second brain." During stress, our brain triggers the sympathetic nervous system—our body's fight-or-flight mechanism. This response prioritizes survival functions by temporarily suppressing non-essential processes, including digestion.
As a result, stomach emptying slows down, potentially causing discomfort such as stomachaches, indigestion, heartburn, and nausea. Paradoxically, while the stomach's activity decreases, stress simultaneously accelerates the large intestine's motor function. This dual action can lead to seemingly contradictory symptoms: While stressed, you might experience digestive discomfort and increased bowel urgency or diarrhea.
The Effect Of Chronic Stress On Digestion
This interplay between stress and digestion can create a feedback loop: the digestive symptoms can become a source of additional stress. Over time, this repeated stress can trigger new gastrointestinal problems and intensify any existing digestive issues. This cyclical relationship between stress and digestive health underscores how important it is to manage stress for overall well-being. It's important to note that while stress may not directly cause underlying digestive conditions, it can intensify symptoms. A history of stress and trauma may also contribute to some gastrointestinal problems, which can lead to further frustration..
Tips To Alleviating Stress And Soothing Your Stomach
Whether you're experiencing digestive issues with or without a known cause, coping tactics can help alleviate stress and calm your nerves (and stomach).
To positively impact digestive symptoms, we want to activate the parasympathetic nervous system, which is the body and brain's rest and digest response—it basically downregulates what the sympathetic nervous system stimulates. When the parasympathetic nervous system is activated, your body becomes calmer, your heart rate goes down, and your gastrointestinal system functions as it should.2
5 Ways To Support Your Nervous System:
Make time for restorative activities that you enjoy
The activities a person may find relaxing are entirely unique to them and their personal preferences. One person might want to relax by reading a good book, while another might want to do something active, such as a walk on the beach. Be proactive: explore ways to address and alleviate stress and prioritize those activities in your weekly or daily routine. Regular relaxation activities help create a buffer from stress, both preventatively and during times of stress. Research shows that regular relaxation activities can lower cortisol levels and reduce stress-induced inflammation in the gut.
Check in with yourself and monitor your feelings
When you're experiencing an upset, stop and think: are your thoughts helping or harming you? We can all get into patterns of responding that contribute to stress. The way you think about something has a significant impact on how you feel about it. Identifying and transforming stress-provoking thoughts can help manage gastrointestinal symptoms. Studies indicate that cognitive reframing can positively influence the gut-brain axis, improving digestive health.
Know when you need support and be willing to ask for help
Sometimes, you can't do it on your own, no matter how great your personal pep talk is. Knowing when it's time to reach out to friends and family and exactly who to reach out to for support is an enormous coping skill. That is really important. Sometimes, you want to be alone when you'll most benefit from confiding in a friend. Research shows that social support can reduce cortisol levels and inflammatory responses in the body, benefiting mental and gut health.
Practice self-compassion and manage your self-talk
Instead of beating yourself up with every perceived mistake, talk to yourself the way you would talk to someone you deeply care about. Too often, we are more critical and less forgiving of ourselves than we ever would be to our friends and family, or even a stranger! Remember to be kind and non-judgmental toward yourself. Studies in psychoneuroimmunology have demonstrated that self-compassion can lower inflammation markers and improve gut health.
Make healthy nutritional choices to provide a foundation for wellbeing
Given the integral connection between gut and mood, what you eat can directly impact your feelings. Focus on a balanced, and personally diversified diet rich in whole foods, fruits, vegetables, and lean proteins. Regularly incorporate probiotic-rich foods like yogurt, kefir, or fermented vegetables to support your gut health. Stay hydrated and limit processed foods, excessive sugar, and alcohol, which can negatively affect both your digestive system and your mood. Research shows that a diverse, fiber-rich diet promotes a healthy gut microbiome, influencing overall health and well-being.
These tactics might not work every time, or in every situation, so it's a good idea to have a few coping skills to turn to in times of need.
The main thing is to be aware of your thoughts and feelings. Know yourself, know what coping mechanisms work for you, know your pitfalls, and keep that repertoire of coping skills handy. If one tactic doesn't work, don't despair; try another. Make it your goal to have the self-awareness to authentically say, 'Yes, I'm aware that I am upset, but I can and will get through this.' Your goal is to be empowered and present in your life and know that you can get through rough times.
