How Gratitude Can Help with IBS

“It’s not happiness that brings us gratitude. It’s gratitude that brings us happiness.” — Anonymous

Living with Irritable Bowel Syndrome (IBS) can be a disheartening mix of unpredictable and disheartening symptoms that lead to frustration, pain, loneliness and anxiety. Despite symptoms, it doesn’t cause physical damage, so managing it revolves around reducing symptoms and improving quality of life.

Food plays an important role in managing IBS, and with good reason. However, in my experience the people who get best results are the ones who address their IBS holistically and curate their own “IBS toolbox” of skills and strategies.

One of the strategies that is often underappreciated is gratitude. Today we are going to talk about how gratitude can help to improve your quality of life and even reduce the severity of your physical symptoms.

The Gut-Brain Axis and IBS

The gut-brain axis is a two-way superhighway that links your brain and your gut. The gut collects information about digestion and communicates it with the brain, while the brain interprets this information and sends back instructions about how sensitive it should be and how fast or slow to work. When it comes to IBS this superhighway doesn’t always flow smoothly and messages are often over exaggerated or mixed up in translation, leading an increase in gut symptoms.

Regardless of the underlying reason for IBS symptoms, if the body is stressed or anxious symptoms will be amplified by the gut brain axis. What was a 4/10 severity can be quickly pushed up to an 8/10 severity.

The thing about the gut brain axis, is that it doesn’t speak English. Instead, it understands actions and emotions. Practices that encourage a positive mindset are good to improve your day, but more importantly they are a language the gut brain axis understands. Just like stress can amplify symptoms, calm can reduce symptom severity. What was an 8/10 then becomes a 4/10.You can read more about the two-way relationship between Stress and IBS symptoms here

The Science Behind Gratitude

Research shows that the practice of gratitude reduces anxiety, depression and stress while also improving sleep and overall health and wellbeing. And we all know that poor sleep, anxiety & stress worsens IBS symptoms. This systematic review looked at 64 randomised clinical trials found that gratitude practises (e.g. keeping gratitude journal) reduced stress and anxiety and significantly improved quality of life. Additionally, this study found that people who engaged in gratitude focused writing experienced lower stress levels and fewer negative emotions. Showing that gratitude practices can be valuable in managing conditions that are affected by stress.

While practicing gratitude doesn’t take away a biological food sensitivity, it can reduce severity of symptoms and prevent other factors from amplifying them. If you know that stress worsens your symptoms, you might like to try some of the following ideas.

Implementing Gratitude Practices

Incorporating gratitude into your daily routine doesn’t have to be time-consuming:

• Start a Gratitude Journal: Dedicate a few minutes each day to write down things you’re thankful for. This simple act can shift your central nervous system from a distress state to a calm state.
• Acknowledge Glimmers: Pause during your day to acknowledge positive experiences, no matter how small. This mindfulness can help calm your mind and, in turn, your gut.

To assist you, we offer two free downloadable gratitude journal eBooks:

1. Beginner’s Journal: Space to note one thing you’re grateful for each day.
2. Advanced Journal: Encourages listing three gratitude’s daily and setting intentions for the next day.