Constipation and stress
Stress can affect the nerves that control the function of your gut and hence cause constipation. The bowel is a very sensitive organ and can be affected by a number of external influences including anxiety and changes in routine. Constipation related to stress surrounding a one-off event like a job interview, wedding or bereavement will usually resolve itself within a few days, but long term stress which may be the cause of regular constipation needs further investigation.
Your constipation could be related to something as simple as being too busy to find the time to go to the loo or lack of privacy (no lock on the loo door!), so try to make time and do not ignore the urge to go as this can contribute to causing constipation.
Managing your stress levels
If you are suffering long term stress-related constipation you may want to consider reducing some of the stresses in your life or finding a way to manage them better.
Constipation and stress management
Below are some strategies you may want to consider to help reduce your stress levels & help manage your constipation:
Learning how to relax. It’s important to be able to switch off from the stresses and strains of modern life. Carve out some down time for yourself every day when you can just chill out and wind down.- Listening to a guided relaxation CD may help, or practising a mind/body therapy like yoga. Chilling-out by just soaking in a hot bath or an early night with a good book or favourite magazine can also help.
- If you’re suffering from IBS (Irritable Bowel Syndrome) symptoms such as stomach cramps, bloating and diarrhoea you should speak to your doctor or pharmacist for advice. You may also want to find out more about gut-directed hypnotherapy, a self-help technique which can be taught by specially trained hypnotherapists and is designed to help you visualise your gut nerves relaxing. If you think you may have IBS, visit www.stomachcramps.co.uk or www.ibs-relief.co.uk
- Cut down your work stress. If you are feeling anxious because you are overloaded at work, talk to your boss about managing your workload better. Options include going part-time, working from home for part of the week, prioritising work or delegating part of your workload.
- Talk through your relationship problems. If you are stressed because of tension and conflict in a relationship, talk to that person about how you feel and suggest you set time aside to discuss your problems and come up with solutions. Also, talk to your friends and family, or perhaps gain the help of a relationship counsellor.
- See your GP if you are suffering overwhelming anxiety. It could be a symptom of depression and you may need a course of medication or counselling/cognitive behavioural therapy (a talking therapy which helps you see your problems in a different light).
- Don’t let your constipation become a source of stress. Many people worry if they don’t go to the loo every day but in fact anything between three times a day and three times a week are considered normal. Stressing about whether you are constipated can make the problem worse and could start off a vicious circle of worrying/constipation.
