5 Ways to Reduce Stress and Cultivate a Happy Gut

In the complex dance between our emotions and our bodies, stress unfortunately holds the power to disrupt our digestive harmony. This process is known as the brain-gut axis. It’s the communication between, yup! you guessed it, your brain and your gut! This communication creates a relationship where emotions like stress and anxiety can negatively affect your IBS symptoms and unfortunately could make them worse. Finding ways to reduce stress and keep not only your gut happy, but your mental health well is key! 

1. self Care

Life can easily get overwhelming and often we try to do everything for everyone else. Sometimes, we need reminders to take care of ourselves too. Now this doesn’t mean you need to spend a ton of money and find the best spa to spend your day (but you definitely could!). It could simply be taking intentional 5-10 minute breaks throughout the day, trying out the new restaurant you've been eyeing, buying the new book people have been telling you about, or maybe it’s buying a new outfit. Everyone is different, so take time to think about what makes you happy and relaxed and find your self-care activity. 

2. Physical Exercise

You knew it was coming! Getting active is a proven way to decrease stress. I always suggest finding a physical activity that you actually like or are interested in. So many people think they have to go to the gym and run on a treadmill or lift weights. This might be you and what you like, but it’s not the case for everyone. Low-impact workouts like yoga, pilates, and swimming are great options too. If it’s nice outside, what about kayaking or biking? Is it winter? How about ice skating or skiing? What about finding your local rock climbing gym? The options are endless! If you’re able to get some friends involved even better. It might take some trial and error to figure out what works for you but don’t let a bad experience or activity stop you from finding the one you enjoy! 

3. Setting Boundaries 

Whether it’s physical, emotional, or time, boundaries are important, stressed or not. However, when boundaries are crossed, stress follows closely behind. Setting limits in areas such as work obligations, personal responsibilities, and relationships is important to prevent overcommitment, miscommunication, resentment, or just plain burnout. Take time to discover where your personal boundaries are in terms of these different aspects of your life. Knowing your boundaries and enforcing them will create a better and less stressful experience for you, but also likely a better result in whatever task or relationship you are dealing with. 

4. Sleep

Sleep is the thing we do every day that helps us in every way! The relationship between stress and sleep is undeniable. I know I’m not telling you something you haven’t already heard, so how do we make getting better or more sleep actually achievable? Aim for about 7-8 hours of sleep and create a set sleep schedule. Set a timer for about 30 mins before you would like to sleep as a reminder to start getting reading, shut things down, and get comfy! Start a routine at this time. Start dimming the lights, taking a hot shower, and putting away your phone. If you haven't tried a sleep supplement before, this may be something to look into as well. A lot of people like taking melatonin before bed which is a synthetic version of the hormone that is produced in the body to help keep our body's sleep cycle. Other options you might want to try include pillow mists that have essential oils like lavender, magnesium supplements, and or CBD. However, with any supplements, it is always recommended to talk with your healthcare provider before initiating.

5. Mindfulness and Meditation 

Mindfulness and meditation tend to go hand in hand and there are many ways to incorporate this into your daily routine. They can be group or solo activities, indoor or outdoors, morning or night, whatever works for YOU! Different techniques include journaling, yoga, zen meditation, sound bath meditation, coloring, gardening, focusing on single task vs multitasking, music therapy, etc. Just like with physical activity, some techniques work better for others. Ultimately, the goal is for you to be able to find awareness and focus and most importantly be intentional in the activity you are doing. Being mindful involves a lot of practice and soon this can become something that takes you almost no effort and melts that stress away quickly.