For those who struggle with gastrointestinal issues, you might be aware that stress or anxiety can make the condition worse. Whether it’s stomachaches, excessive bloating, gas, constipation, or nausea; all of these can become more exacerbated with stress. Studies have shown that mindfulness and stress reduction can help improve IBS symptoms. In a world that is so fast-paced and busy, it can be hard to practice mindfulness throughout the day. However, managing stress and improving mindfulness can help prevent or ease flare-ups of IBS.
Ways to practice mindfulness
1. Gratitude
For those who struggle with meditation or journaling, expressing gratitude can be an easy step to ease the mind and note the positives in your life. Expressing gratitude can be achieved in many forms.
Sending a text to a friend or loved one about how much you appreciate them is an awesome way to make up someone’s day.
If you want to keep it more personal, make a daily list at the beginning or end of your day.
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Gratitude can help set intentions and areas where you want to spend more time in your life. Counting your blessings is a great way to put life into perspective and ease stress.
2. Meditation/Yoga
Meditation and yoga is an effective way to practice mindfulness. Both exercises focus on connecting the body and mind with stillness or movement.
Meditation can help silence anxieties and give the mind a break from constantly racing.
Yoga can achieve this same aim by
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fully focusing your mind on balance, flow, and movement.
3. Nature Walks
Nature has a beautiful way of opening you up to receive the world’s energy and also helps to put life into perspective. While anxieties are always valid and worthy, being out in nature reminds us how big the world is.
Nature can also provide an ‘escape’ from reality. You can also receive benefits from the endorphins that come from physical activity.
This post-workout chemical improves mood and can reduce stress.
4. Journaling
Practice mindfulness by exploring your thoughts. Using a journal to jot down feelings, thoughts, or memories can help with processing them. While some may feel hesitant to start writing, the point of journaling is to just put words on paper.
Your journal can be for your eyes only. This removes the pressure of having to write to perfection. Putting your emotions on paper helps articulate them better and might help with pinpointing the root cause of stress and anxiety.
While mindfulness will not eliminate all of your IBS symptoms, it can help make life a little easier and possibly reduce the severity of flare-ups.
Consider adding some of these tips into your daily life and see how your symptoms improve!
