You wake up with your stomach already tight. Yesterday’s dinner is on replay, “Why did I eat that?”. And tonight’s plans feel like a minefield of possible triggers. You’re stuck between regret and anxiety, and honestly? It’s exhausting.
But here’s the thing: the way you think about yesterday and tomorrow can quietly crank up the volume on your IBS symptoms today.
The three biggest enemies of IBS:
- Regret over yesterday’s decisions
- Anxiety about tomorrow’s choices
- Ingratitude for today’s moments
Most of us get caught in all three without even realising it. We beat ourselves up for mistakes, worry about what’s coming next, and miss the good that’s right in front of us.
And this doesn’t just mess with your mood, it messes with your gut too.
How your thoughts feed IBS
Your gut and brain are in constant conversation through the gut–brain axis. If you’ve got IBS, this connection is often extra sensitive. Your gut sends messages about what’s happening with digestion, your brain interprets them and then sends instructions back on how fast or slow things should move, and how sensitive the gut nerves should be. Read more about the gut-brain axis here.
Stress or anxiety flips your body into “fight or flight,” which slows digestion and turns up the volume on gut sensitivity.
Did you know people with IBS are almost twice as likely to experience anxiety as those without it? And that anxiety only makes gut sensitivity worse? It’s a vicious cycle:
stress → symptoms → more stress.
So… how do you break it?
Start with the easiest win
Trying to tackle regret, anxiety and ingratitude all at once is a recipe for overwhelm. Pick the one that feels most doable right now.
For a lot of people, gratitude, or even just noticing something neutral or okay, is the gentlest place to start.
Try asking yourself:
- What’s one thing, however small, I can appreciate about today?
- What’s going right with my body or my life, even if IBS is still hard?
- What’s one thing that made me smile today?
Gratitude doesn’t erase the tough stuff. But what you focus on, you amplify. Bit by bit, this practice helps settle your nervous system, and when your nervous system calms down, your gut will feel more manageable.
Let tomorrow take care of itself
Anxiety about tomorrow’s meals, plans or symptoms is completely normal – but wow, it can spiral quickly, can’t it?
Instead of trying to plan for every possible disaster (which would be a waste of worry if it didn’t even happen), try asking yourself:
- What’s one small thing I can do right now to support myself tomorrow?
- What tools do I have to handle whatever comes, even if it’s uncomfortable?
- Even if I don’t feel great, what’s one thing that would make tomorrow a little better?
This kind of thinking builds resilience, and honestly that’s way more valuable than trying to avoid every single trigger.
Let yesterday off the hook
Regret is heavy. We all have moments where we think, “I shouldn’t have eaten that” or “I wish I’d handled it differently.” But regret doesn’t change the past, it just keeps you stuck there.
Here’s a reframe that helps:
“Yesterday I did the best I could with the knowledge I had. Today’s a new day, and I can make a different choice if I want to.”
You don’t wait for a fire to practice a fire drill, right? Do the same here. Practice this reframe on the days you’re feeling okay, so it feels more natural when you really need it.
One small change at a time
Pick one of the three, regret, anxiety or ingratitude, and just play with it for a few minutes a day this week. You might be surprised at how even a tiny shift makes things feel a bit lighter. Bit by bit, those moments add up.
Need a bit more help?
I work with people every day who are tired of feeling stuck in the IBS cycle. If that’s you, you don’t have to figure it out alone.
👉 Book an appointment here and let’s make a plan that actually fits your life (and helps you feel better in your gut and your head).
