It’s Blue Monday – dubbed the saddest and most depressing day of the year. It doesn’t have to be this way and I’d like to tell you about a few ways to de-stress and help your Irritable Bowel Syndrome (IBS). For many people, IBS can be very isolating, where sufferers don’t feel able to talk about their symptoms or know where to turn for effective help. As a qualified hypnotherapist and adviser to The IBS Network charity for a number of years, I thought this would be a perfect opportunity to share my experiences of how specific relaxation techniques can really help people who have this long-term illness.

Gut directed hypnotherapy

Bowel directed hypnotherapy has been proven to work in people with IBS but like all hypnotherapy, it is not a magic wand. The hypnotherapist uses guided imagery and direct suggestions to improve bowel habit and relieve pain while you are in a deep state of relaxation (a trance). You will be in complete control and conscious throughout the process, with the therapist acting as a guide. Hypnotherapy can also modify feelings and behaviour in a way that helps people feel better able to cope with their problems.

Practising mindfulness here and now

Based on Buddhist principles of meditation, mindfulness is a self-awareness practice which involves focusing on the present moment. It has been studied scientifically and shown to help people with depression and anxiety[i] as well as in IBS, fibromyalgia and chronic fatigue syndrome[ii].

Mindfulness can cause beneficial changes in pain perception, the immune system, and the way the brain deals with difficult emotions. It is typically undertaken by a range of simple meditation practices which aim to bring a greater awareness of thinking, feeling and behaviour patterns, and to develop the ability to manage these with more skill and compassion. This can lead to an improved ability to develop choices and respond to life’s challenges, allowing you to feel better, have mental clarity and care for yourself and others.

Practising mindfulness at times when you don’t have to concentrate too hard, such as during repetitive tasks like gardening, knitting or washing up can be useful. A common attention training exercise is known as ‘All Channels Open’ in which you slowly and without strain, focus your awareness on each of the five senses in turn and direct your attention to whatever you perceive; try to just experience things and not judge them. This gives your mind a break and allows it to be free from worrying about symptoms and the past, or being anxious about the future, and allows you to simply concentrate on ‘being in the now’.

Mindful eating, the act of being fully aware of what you are consuming and paying attention to the process of eating, is also believed to help aid digestion and relieve some symptoms of IBS. The practice can involve you taking time to eat and savour every single mouthful and not to rush meals or eat ‘on the run’.

Overcoming stress

Stress exacerbates gut problems. Even if they are not consciously aware of it, people with IBS can become trapped in a vicious circle of physical symptoms and anxiety about those symptoms and related worries. Making time for some daily relaxation is very beneficial and talking to your friends and family about what they might do to help is also a good idea.

Progressive Relaxation

An easy way to relax mind and body is to take some time to completely relax. Begin by having a good stretch and then breathe slowly and deeply for a while and start to focus on relaxing the muscles in various parts of the body, moving very slowly from head to toe. Start by consciously relaxing muscles in your face and jaw, then in the neck and shoulders, then one arm at a time followed by the chest, tummy and hips and finally relaxing progressively down the legs. Enjoy the experience of your mind being free from your body and when you want to finish just slowly flex the various muscle groups and finish with a big stretch.

Seek help to live well with IBS

If you have been diagnosed with IBS by your doctor, find out more about how you can self-manage your symptoms by contacting The IBS Network charity for ongoing support and advice. All members can access specialist help from healthcare professionals, including gastroenterologists, dietitians, hypnotherapists, and IBS nurses.

See more information about IBS and hypnotherapy on The IBS Network’s website.

By Janet Tomlin, Hypnotherapist and Adviser to The IBS Network

About the author

Janet Tomlin trained in hypnotherapy specifically to help people with IBS, after previously working in gut physiology research. She is an IBS specialist hypnotherapist at Wellforce Integrated Medicine Centre, Sheffield and Adviser to The IBS Network.

You can read more blogs related to IBS and gut health here.
[i]  Hoffman SG, Sawyer AT, Witt AA et al (2010) The effect of mindfulness-based therapy on anxiety and depression: A meta-analytic review. J Consult Clin Pshychol 78, 169-183.
[ii] Lakhan SE & Schofield KL (2013) Mindfulness based therapies in the treatment of somatization disorders: a systematic review and meta-analysis. Evidence Based Mental Health 13 (4), 116.