We’ve all felt it earlier than—feeling so burdened that your abdomen does a number of turns, and even causes you to run to the lavatory. Generally, it might really feel prefer it stops you up altogether. However can stress truly trigger constipation?

It isn’t in your head: Stress is a well known reason behind constipation, which is outlined as having fewer than three bowel actions per week, in keeping with the Nationwide Institute of Diabetes and Digestive and Kidney Illnesses. It might additionally trigger onerous, dry, or painful stools that require straining when you “go,” or a sense that you have not handed all of the stool in your system.

Why does this occur, precisely? There are literally a number of causes. Be taught extra concerning the brain-gut connection right here, plus expert-backed tricks to relieve constipation from stress.

Associated Tales

How does stress trigger constipation?

“Stress can set off a fancy sequence of physique responses,” says Deborah Gilman, PhD, licensed psychologist and proprietor of Fox Chapel Psychological Companies. This consists of modifications in your nervous system, a launch of sure hormones, and modifications within the gut-brain axis.

Activation of the parasympathetic nervous system

The sympathetic nervous system is usually referred to as the “battle or flight” response, per the Cleveland Clinic. “When the physique perceives stress, the sympathetic nervous system turns into dominant, resulting in modifications in numerous bodily capabilities, together with digestion,” Gilman says.

Specifically, stress can inhibit the exercise of the parasympathetic nervous system, which is liable for relaxation and digestion. By slowing this method down, gastrointestinal motility (the motion of meals by the GI tract) additionally slows down, resulting in a lowered frequency of bowel actions, she provides.

Launch of stress hormones

When the physique is underneath stress, sure hormones are launched, Gilman says. Two of those hormones are cortisol and adrenaline¹. Whereas these hormones will be useful when coping with perceived threats or hazard, they aren’t at all times useful in day-to-day life. In reality, an excessive amount of cortisol can have an effect on many alternative components of your physique, together with your coronary heart, immunity, reproductive organs, and sure, your intestine, per the Cleveland Clinic.

That is very true when you’re chronically burdened, which may result in an imbalance of those hormones and trigger a dysregulated nervous system, she provides.

“Cortisol has been proven to change intestinal motility and sensitivity, contributing to constipation,” Gilman says.

Adjustments within the gut-brain axis

Together with altering hormone ranges, stress impacts the communication between the intestine and the mind, Gilman says. The intestine is usually referred to as the “second mind” as a result of it has an in depth community of neurons often known as the enteric nervous system, in keeping with a September 2023 evaluation within the Journal of Physiology.

“This intricate community of nerves communicates bidirectionally with the central nervous system, forming the gut-brain axis,” Gilman says. Research have proven that stress-induced modifications within the gut-brain axis can have an effect on gastrointestinal transit time, leading to much less frequent or irregular bowel actions, she provides.

Adjustments to consuming behaviors

Stress may result in modifications in consuming habits and behaviors, says Sarah Robbins, MD, gastroenterologist and founding father of Nicely Sunday Well being Company. This might embrace lowered urge for food, modifications in weight loss plan, or irregular consuming patterns—all of which may contribute to constipation.

For instance, consuming much less fiber-rich meals or consuming much less water throughout occasions of stress may end up in more durable poop that’s troublesome to cross, she provides.

Different causes of constipation

Moreover stress, there are different causes folks get constipation. These most in danger embrace the next, per the NIDDK:

• Ladies, notably whereas pregnant or after childbirth
• Older adults
• Individuals who don’t eat sufficient fiber
• Individuals who don’t drink sufficient liquids
• Individuals taking sure medicines or dietary supplements, similar to antacids, seizure medicines, iron dietary supplements, or narcotic ache medicines
• Individuals with sure well being issues, similar to irritable bowel syndrome (IBS)
• Individuals who ceaselessly ignore the urge to have a bowel motion

Can stress make different GI situations worse?

Irritable bowel syndrome (IBS) and inflammatory bowel illness (IBD) are two GI situations that may be worsened by stress, says Dr. Robbins.

Stress and IBS

“The connection between stress and IBS is well-documented,” says Dr. Robbins. IBS is a practical gastrointestinal dysfunction that features signs like belly ache, bloating, and altered bowel habits (diarrhea, constipation, or each), she explains. Stress and IBS will be linked within the following methods, in keeping with Dr. Robbins.

• Stress as a symptom set off: This may very well be as a result of folks with IBS have extra delicate guts that reply acutely to emphasize. Elevated intestine sensitivity to ache or discomfort is known as visceral hypersensitivity, which might unlikely have an effect on an individual with out IBS, per the Cleveland Clinic.
• Intestine-brain axis: Stress can have an effect on the communication between the central and enteric nervous methods (i.e., the mind and intestine). This will result in modifications in muscle contractions within the intestine and alter the intestine microbiota—each of which may contribute to IBS signs, per the Journal of Physiology evaluation.
• Hyperactivity of the hypothalamic-pituitary-adrenal (HPA) axis: The HPA axis helps regulate stress within the physique, per Michigan State College. The hypothalamus, pituitary glands, and adrenal glands are sometimes hyperactive in folks with IBS, which may result in overproduction of stress hormones like cortisol. This will have an effect on intestine and immune perform, and make IBS worse.
• Psychological co-morbidities: Individuals with IBS-C (constipation) have the next prevalence of psychological issues like anxiousness and despair, in keeping with a January 2021 meta-analysis in BMC Gastroenterology.

Stress and IBD

The connection between stress and IBD is advanced. Whereas stress doesn’t trigger IBD, it may possibly considerably have an effect on the course of the illness, says Dr. Robbins. Listed below are some ways in which stress influences IBD, per Dr. Robbins:

• Exacerbation of signs: Stress is widely known to worsen IBD signs, with sufferers typically reporting that annoying life occasions precede flare-ups, per Penn Medication.
• Inflammatory responses: Stress can have an effect on your physique’s inflammatory responses, which may contribute to irritation within the intestine.
• Intestine-brain axis: Stress can have an effect on your nervous system and communication between the intestine and the mind. This will have an effect on the immune response, which may affect IBD exercise.

deal with stress-induced constipation

Whereas stress-induced constipation is irritating, there are numerous totally different remedy methods you possibly can attempt at residence.

Change up your weight loss plan

Dr. Robbins recommends making slight modifications to your weight loss plan. This might imply incorporating meals to make you poop—like oats, complete grains, and fruits. Different modifications you can also make embrace:

• Upping your fiber consumption
• Consuming loads of water and fluids
• Consuming heat liquids within the morning to stimulate your digestive system
• Consuming mindfully
• Including prunes or prune juice to your each day routine, that are pure laxatives

Get an belly therapeutic massage

“Gently massaging your stomach may also help stimulate your intestines to maneuver stool alongside the GI tract,” says Dr. Robbins. This may be executed by flippantly urgent on the decrease proper facet of your stomach and dealing in upward, round motions till you have reached your proper ribs, throughout to your left ribs, and down into the left facet of your stomach. Repeat that clockwise movement for about 10 minutes, per Michigan Medication.

Going to get an expert belly therapeutic massage, or different types of therapeutic massage remedy, may assist relieve stress-induced constipation, provides Dr. Robbins.

Set up a daily lavatory schedule

Dr. Robbins recommends attempting to poop on the identical time on daily basis. This may also help practice your physique to have common bowel actions. Most individuals will discover it is best to poop within the morning, particularly after they’ve had a cup of espresso. Over time, your physique will adapt to a schedule.

One other tip? Making an attempt rocking forwards and backwards to poop whereas on the bathroom. The movement will show you how to “go” with ease.

Incorporate stress-management strategies

Fully avoiding stress could really feel inconceivable, however there are methods to cut back its results in your mind and your bowels. Gilman recommends attempting issues like deep respiratory, progressive muscle rest, or meditation to cut back stress ranges and promote rest all through your whole physique, together with your GI tract.

“Mindfulness meditation, particularly, may also help folks domesticate present-moment consciousness,” Gilman provides. “This permits them to create non-judgmental attitudes towards on a regular basis stressors, which can relieve rigidity and promote bowel regularity.”

An alternative choice? Cognitive behavioral remedy (CBT), Gilman notes. This particular sort of remedy helps you problem adverse thought patterns, and it is truly been proven to assist enhance signs of IBS, in keeping with a July 2017 evaluation in Psychology Analysis and Conduct Administration.

Maintain a journal to trace signs

If you happen to really feel like your constipation is brought on by particular stressors or emotional triggers, retaining a journal generally is a useful strategy to observe patterns and establish conditions that exacerbate your signs, Gilman says.

From there, you possibly can study coping methods like boundary setting, problem-solving expertise, and rest strategies to assist cut back stress and bowel points, she provides.

“When you acknowledge constipation is a typical physiological response to emphasize, you will be extra light with your self.”—Deborah Gilman, PhD, psychologist

Observe self-compassion

One other coping technique is self-compassion. It is true: Treating your self with kindness and charm throughout annoying occasions may also help cut back GI flare-ups, Gilman says.

“When you acknowledge that constipation is a typical physiological response to emphasize, you will be extra light with your self as you navigate the expertise,” she provides.

Incorporate different wholesome way of life modifications

Based on Gilman, there are a number of behavioral methods you should utilize to handle stress, together with:

• Getting sufficient train: The Facilities for Illness Management and Prevention (CDC) recommends the typical grownup will get not less than 150 minutes of moderate-intensity train per week. This equals about half-hour per day, which you’ll break up into a number of smaller chunks if that higher fits your schedule.
• Getting sufficient sleep: The CDC recommends adults get anyplace from seven to 9 hours of sleep per evening.
• Setting life like objectives: As an alternative of specializing in massive objectives, break duties into manageable steps and set life like objectives to cut back emotions of overwhelm. Have fun small victories and progress towards your objectives.
• Looking for social assist: Discovering IBS or anxiousness assist teams on-line or in-person may also help you’re feeling much less alone in your expertise and assist empower you to deal with your self.

Strive over-the-counter (OTC) medicines and dietary supplements

If the above modifications aren’t working for you, Dr. Robbins suggests utilizing OTC therapies like fiber dietary supplements, stool softeners, or gentle laxatives. This will embrace merchandise like Metamucil, Benefiber, Miralax, or Dulcolax.

Simply remember that laxatives needs to be thought-about a short-term resolution. In case your constipation lasts longer than a number of days, it is best to see your physician to be sure to can maintain utilizing them long run.

Stopping stress-induced constipation

As soon as you recognize your bowels effectively sufficient (and understand how they reply to stress), you possibly can anticipate constipation flares forward of time and assist mitigate them, says Dr. Robbins.

Begin by retaining a journal (as talked about above) to assist observe any patterns or each day habits. “When you acknowledge the indicators of stress affecting your bowel actions, you possibly can work to forestall flares earlier than they begin,” she provides. You may implement the identical remedy methods listed above for prevention.

When to see a physician

Whereas constipation will be annoying and even uncomfortable at occasions, stress-induced constipation is often innocent and can start to dissipate as soon as stress is relieved.

That stated, when you develop any of the next signs alongside constipation, attain out to your physician as quickly as doable, per Dr. Robbins:

• Constipation that lasts for a number of weeks regardless of residence remedy and way of life modifications
• Blood in your stool
• Extreme ache or discomfort that isn’t relieved by having a bowel motion
• Unexplained weight reduction
• Sudden modifications in bowel habits
• Issue passing stool
• Bloating and belly distention that doesn’t enhance
• Counting on laxatives to have a bowel motion
• Signs of anemia, similar to fatigue, shortness or breath, or paleness
• Household historical past of colon situations like colorectal most cancers or IBD

Your physician may also help rule out or deal with any severe underlying situations that come up.

FAQ

How can I make my bowels transfer quicker?

An excellent pure treatment for constipation that strikes your bowels quicker is prunes (or consuming prune juice), per Johns Hopkins Medication. Each have sorbitol—a sugar alcohol that does not break down throughout digestion—which may also help you poop quicker, per the Nationwide Library of Medication.

Taking a delicate OTC laxative may assist stimulate your bowels to maneuver quicker. Simply test along with your physician earlier than taking them to verify they’re best for you.

How lengthy does stress constipation final?

Stress-constipation will final a distinct period of time for every particular person. Components just like the depth or length of your stress, your coping expertise, and underlying well being situations will play a task, Gilman says.

“For some folks, constipation could resolve as soon as the stressor is alleviated or managed, however for others, it might persist longer,” she provides. For this reason it is vital to maintain observe of your signs and notice any patterns/habits that may very well be prolonging your constipation.

Can despair and stress trigger constipation?

There is no denying that your psychological well being and intestine well being can play off of one another. This implies it is fairly doable to have intestine signs like constipation or diarrhea whereas depressed or anxious. Whereas there isn’t any scientific proof that despair straight causes constipation, there’s some anecdotal proof of individuals with despair present process modifications of their bowel habits, per Dr. Robbins.

If you’re coping with depressive signs, attain out to your physician or a therapist for assist. They will counsel remedy choices that would assist relieve bowel points, too.