If you’ve ever had “butterflies” in your stomach before a big event or felt queasy during a stressful moment, you’ve experienced firsthand how closely the gut, and the brain are connected. Research continues to show that chronic stress can significantly impact gut health, leading to digestive issues, inflammation, and even changes in gut bacteria.
While diet and lifestyle play a major role in digestive health, managing stress is just as important. Learning how to regulate stress through therapy can not only improve mental wellbeing but also support a healthier gut.
How Stress Affects the Gut
The gut and brain are in constant communication through the gut-brain axis, a complex network of nerves, hormones, and biochemical signals. When stress levels rise, this connection is disrupted, leading to a range of digestive issues.
- Slower or Faster Digestion
“Stress can interfere with digestion in different ways,” explains Dr. Kelly Holes-Lewis, Director of Psychiatry at Modern Minds and a certified Nutritional Psychiatrist. “For some, it slows down the digestive process, leading to bloating and constipation, while for others, it speeds things up, causing urgency and diarrhea.”
- Increased Inflammation
Chronic stress triggers an overproduction of cortisol, the body’s primary stress hormone. Over time, elevated cortisol levels can increase inflammation in the gut, making conditions like irritable bowel syndrome (IBS) or acid reflux worse.
- Disruptions to Gut Bacteria
“Your gut is home to trillions of bacteria that play a crucial role in digestion, immunity, and even mood regulation,” says Dr. Holes-Lewis. “When stress is high, it can disrupt this balance, leading to digestive discomfort and even changes in mental health.”
- Heightened Gut Sensitivity
Stress can make the gut more reactive to food, temperature, and digestion itself. “This is why people with conditions like IBS often notice their symptoms worsen during stressful periods,” Dr. Holes-Lewis explains.
Managing Stress to Support Gut Health
Understanding the gut-stress connection is key, but learning how to manage stress effectively is even more important. Working with a therapist can help you develop strategies to regulate stress and support overall wellbeing.
- Building Awareness of Stress Triggers
“One of the first steps in managing stress is identifying what triggers it,” says Dr. Holes-Lewis. “Therapy provides a space to explore patterns, recognize stressors and develop healthier responses.”
- Practicing Relaxation Techniques
Relaxation strategies such as deep breathing, mindfulness, and progressive muscle relaxation can help calm the nervous system. “These techniques signal to your body that it’s safe to relax, which in turn supports digestion,” says Dr. Holes-Lewis.
- Learning Cognitive Behavioral Strategies
Therapy can help shift unhelpful thought patterns that contribute to stress and anxiety. “Our thoughts have a powerful impact on how we feel physically,” says Dr. Holes-Lewis. “By learning to reframe negative thinking, we can reduce the stress response and its effects on the gut.”
- Prioritizing Self-Care and Routine
Creating a routine that includes nourishing meals, movement, and moments of relaxation is essential. “Consistency is key,” Dr. Holes-Lewis notes. “When we take care of our mental health, we’re also taking care of our gut.”
Seeking Support for Long-Term Wellness
If stress is affecting your gut health, seeking support from a therapist can provide valuable tools to break the cycle. At Modern Minds, we help clients develop personalized stress-management strategies that not only improve mental wellness but also support overall physical health.
“The gut and brain are deeply connected,” says Dr. Holes-Lewis. “By addressing stress, we’re not just improving mental health—we’re also giving our digestive system the support it needs to function at its best.”
If you’re struggling with stress-related digestive issues, therapy can help you find relief and regain balance. Connect with Modern Minds today to start your journey toward optimal wellbeing.
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