My IBS Team Sheet – 7. Anxiety - Health (How I manage)

[MountainHare1]

One of the areas of Anxiety that I find particularly challenging is to do with my health. Since being diagnosed with IBS around six years I have experienced a lot of different sensations and feelings in my body. My brain goes into panic mode and often catastrophizes the worst case scenario and that at the end of the day I am going to have a heart attack and die!!

I often made the mistake of doing some research online and find a 'story' that my brain would be happy with which for a time, made me feel a little calmer, but then the anxiety would return and new sensations would appear.

Up until a few weeks ago my anxiety had steadily gotten worse to point where I considered going on medication! I have to admit there have been several occasions before then that I have considered taking the medication but I have always held back knowing that although I was in a dark place, my feelings and emotions would subside eventually. Not this time, but then…

…reading about and using breathing techniques with my nose has changed everything in a positive way!

How I manage (breathing techniques)

As with any form of anxiety that I experience, I have come to accept the situation as it is. I recognise that I cannot control or anticipate when I will experience an episode of anxiety but again I have accepted the situation as it is.

I would recommend that if you experience any form of anxiety that you focus on your breath for a few minutes until you feel calmer…

Research into breathing techniques that work for you

I am currently reading a book on breathing techniques and I am confident that it will transform my anxiety.

Mindfulness also helps when I experience an episode of anxiety and as I know that the nausea will subside and I will begin to feel a lot calmer in a short while.

Take care. x

[Ceasersalad]

Hi, Those are all good points. I have had anxiety all my life as I have a mental illness which I manage very well , you may think of me as a high functioning one . IBS put the spanner in the works as control is taken from you. Lately my IBS is definitely stress related. I've tried many things, no matter what anyone says medication for IBS helps . Breathing techniques help , in my own experience laying down and listening to ASMR helps as I also suffer from insomnia. I hit 42 and a plethora of health issues reared its ugly head.

I have chronic pain, IBS (D) and at times it's mixed . Insomnia, but you know what I'm alive !

I hope yours days get better

Wishing you good health!

[MountainHare1 in reply to Ceasersalad]

Thank you so much Ceasersalad for taking the time comment on my Post. It is greatly appreciated. Stress is another biggie for me too, however I can't imagine what you are going through with your other symptoms.

Simply by breathing 'in' and 'out' of my nose all of the time, also hopefully while I am sleeping, is helping my mental health in a positive way, I am a lot less anxious and a lot less stressed. I also feel happier in myself despite having sciatica in one of legs at present.

Try it if you are able.

I hope your days get better too.

Take care!

[Ceasersalad in reply to MountainHare1]

Oh damn sciatica, I've had that on account of my job. I hope it gets better soon . Wishing you good health always

[711debbie]

As to sciatica, get some help from a physical therapist or even look at some videos on YouTube. I do a stretch every day that keeps it at bay. I had a really bad case a few years ago from a fall, but learned to do some stretches and no longer have any problems (but you have to do them every day!)

[Frasina]

There are many breathing exercises that will help with anxiety; I had an accident whilst on holiday Jan 2022 and it caused a lot of anxiety even though it was only related to my part of my lower leg... because the problem persisted for 6 months my anxiety became worse. I did this breathing one to help: long breath in for 8 seconds, wait (up to 8 secs) then exhale slowly. I also used forms of distraction such as describing something in the room I was in etc..

In my case, my IBS/IBD only causes me anxiety if I am worried there will not be toilets 'on hand' where I may be going or if I get 'caught short' as this has happened on occasion and it is quite soul-destroying. That said, I will not let these conditions disallow me to have a life and so I go about my life but have a reserve of Buscopan, Imodium Instants and sometimes spare clothing just in case!

[Boxroad]

I think breathing through the nose is more calming than breathing through the mouth, I suffer from a lot of congestion in both my nostrils, last year I was seen by two ENT doctors had a CT scan on my airways/sinus cavities, the CTscan showed no pollips but showed a narrowing of my right nasal cavity, the ENT doctor discharged me back to my GP and told me to do a nasal wash once a day a use a spray. When I went back to the GP she asked what spray did he put you on? I told her he said you would sort that out, she replied but that’s why I referred you to ENT as they can prescribe different meds than she can, so here I am waking every night with both my nasal cavities blocked. I also believe lack of sleep affects IBS and stress, I always find if I am not asleep by midnight my ISB will be worse the next day,

[Sparrow58]

Thank you for your post. IBS anxiety is awful there are so many 'what if's' and using public toilets, if there is one, can be embarrassing and the more you think about the situation the worse the IBS becomes. You have to be prepared. Immodium and spare clothes etc and a knowledge of where the toilets are. Deep breathing helps but as much as you try and control the anxiety of an up and coming event it seems to creep in.

[Vasiliki99]

Nice

[Rozzy46]

Dear Mountain Hare

Could you tell me the name of the book on breathing techniques that you've found very helpful? I agree with you that finding a way of naturally self calming that enables the gut to work better and disrupting the gut brain loop that reinforces catastrophic thinking, is the best way to tackle our problems. I suffer from a lot of anxiety too and am a sensitive soul as well so anything and everything triggers a body reaction! I'm nearly 78 and have suffered with IBS C/M for the past 16 years - before that I never seldom ever thought about my bowels - they just worked. Once they started not working I couldn't think of anything else. I do hope you're doing ok - Spring is nearly here ....

[MountainHare1 in reply to Rozzy46]

Sorry for slow response as I don't always go onto this site everyday. The book is called Breath by James Nestor. I found it very interesting. Hope you find it useful.

Take care x

[Rozzy46 in reply to MountainHare1]

Thanks so much - I'll have a look for it.