Can Stress Cause Constipation?

Can Stress Cause Constipation?

Stress causes constipation in some situations due to the two-way communication system between the digestive system and the brain (gut-brain axis).² When we encounter anxiety or stress, the body triggers the fight-or-flight response that releases chemicals to divert blood from the digestive system to the heart and lungs to support survival.³ Thus, digestion slows as the body prepares individuals to address a threat.

How Long Does Stress Constipation Last?

Stress-induced constipation can become long-term when individuals continuously face unexpected, scary, or overwhelming events. Chronic stress keeps the body hyper-aroused, resulting in high levels of cortisol and a disrupted digestive system. Unfortunately, bouts of constipation can further increase anxiety, thus creating a cyclical effect.

Can Stress Worsen Digestive Disorders?

Research shows that stress can exacerbate digestive disorders, triggering irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), gastroesophageal reflux disease (GERD), or peptic ulcers. Stress increases due to symptoms and vice versa, thus creating a vicious cycle of discomfort.⁴ This bidirectional interplay between stress and digestive issues is why therapy is important when targeting digestive disorders.

Irritable Bowel Syndrome (IBS)

Irritable bowel syndrome (IBS) is a relatively common disorder that affects the stomach and intestines. This chronic disease might cause symptoms like cramping, abdominal pain, gas, bloating, diarrhea, constipation, or both. Evidence shows stress can impact both the frequency and severity of IBS symptoms.⁵

According to Johns Hopkins, a history of stressful life events, including the recent loss of a loved one, can precede the onset of IBS, and the disease frequently co-occurs with anxiety or depression.⁶ One study showed that constipated patients had a significantly higher rate of psychological distress than healthy participants.⁷

Inflammatory Bowel Disease (IBD)

Stress does not directly cause inflammatory bowel disease (IBD) but might contribute to changes in the microbiome and immune system, increasing the risk for IBD. Stress can also cause symptoms of IBD to flare or worsen. Additionally, patients diagnosed with IBD are more likely to have comorbid anxiety or depression. Mindfulness and relaxation strategies can help people with IBD cope with their symptoms.

Can IBS/IBD Worsen Anxiety & Stress?

Studies show having IBS or IBD increases the risk of developing anxiety or depression.⁸ In fact, one study found abnormal anxiety levels in nearly 40% of patients with IBD.⁹ Additionally, genetic predispositions for IBS also increase the likelihood of developing mood or anxiety disorders.¹⁰ This connection likely stems from the bidirectional influence between the gut-brain axis (i.e., emotions and changes in the gut).¹¹

Is It Stress-Induced Constipation?

While constipation and stress often go hand-in-hand, other potential factors can contribute to stomach upset. Consulting a physician can help determine if your digestive issues stem from stress, but you can also self-diagnose by examining what precedes episodes of constipation.

Ask yourself, “Do I constantly feel tired, overwhelmed, or anxious,” or “Does any attempt to alleviate my constipation fail?” If the answer is yes to both questions, you may struggle with stress-induced constipation. Other signs of chronic or toxic stress include headaches, difficulties focusing, mental exhaustion, and other physical pains.

Common symptoms of stress include:

• Fatigue
• Sleep disorders, including insomnia
• Changes in appetite
• Rapid heart rate
• Feeling nervous or worried
• Trouble concentrating
• Headaches
• Backaches
• Irritability
• Compromised performance

How to Relieve Stress-Induced Constipation

You can help relieve stress-related constipation by addressing the underlying emotional or environmental issues contributing to anxiety. Additionally, maintaining a nutritious diet and drinking enough water can benefit your efforts to improve your health when managing stress.

Below are healthy ways to relieve stress-related constipation:

Improve Your Diet

For those experiencing constipation, an improved diet may be the first step in improving bowel health. Fruits, vegetables, beans, and whole grains can provide fiber and water to help prevent constipation. For example, prunes, broccoli, wheat bran, grapes, yogurt, and apples are beneficial.

Stay Hydrated

Stress can sometimes lead to poor diet choices, such as drinking less water or choosing carbonated sodas or caffeine-packed beverages. These choices can exacerbate stress-related constipation, as caffeine and sugar can increase anxiety.

When managing stress-induced constipation, consume healthier options, including water, natural fruit juices, clear broths, soups, and smoothies packed with fibrous vegetables. Water helps keep the digestive system moving and softens stool to ease elimination.

Avoid Alcohol

Some people self-medicate anxiety with alcohol. However, this behavior can worsen stomach upset. Alcohol irritates the lining of the digestive tract, leading to diarrhea. Alcohol can also cause more frequent urination, leading to dehydration and constipation.

Practice Mindfulness & Meditation

Practicing mindfulness for anxiety and meditation for anxiety daily can help prevent stress-related constipation. These practices involve being present in the moment by letting go of worries that disrupt healthy mind-body functioning. You may make better food and beverage choices, which can reduce constipation.

Try Yoga

Yoga for anxiety can be highly effective in minimizing stress and constipation via poses that positively influence digestion. Yoga encourages practitioners to listen to their bodies and respond proactively to problems. In addition, some stretches are like a massage for the organs involved in constipation, such as the supine twist, child’s pose, crescent twist, and wind-relieving pose.

Practice Breathing Exercises

When people get stressed, they may take shorter, shallow breaths as their heart starts pounding. Mindful breathing involves breathing slowly from the abdomen rather than the chest to lower anxiety and pump more oxygen into the bloodstream, helping keep the digestive tract functioning.

To practice deep breathing, find a comfortable sitting or flat position. Put one hand on your belly to feel your abdomen expand as you slowly breathe in through your nose and deeply into your stomach. As you inhale, allow your breath to fill up your abdomen. Slowly exhale through your mouth. Find a comfortable rhythm as you slowly breathe in and slowly breathe out.

When to Seek Professional Help for Stress & Anxiety

Professional support can help when anxiety disrupts your daily life and physical functioning. You can explore what triggers your stress, develop effective coping mechanisms, and learn to manage your reactions more effectively and productively. You can use an online therapist directory to find a qualified provider or explore support at home through an app like Online-Therapy.com.

Below are reasons to consider seeking professional help for stress:

• Changes in appetite
• Chronic overwhelm
• Emotional exhaustion
• Difficulty sleeping
• Unable to keep up with the demands of daily life
• Substance use to cope with stress
• Disconnection from relationships
• Loss of interest in activities you enjoy
• Somatic symptoms, like headache or stomach ache