IBS & Wellbeing: Small steps to help you feel better
IBS & Wellbeing: Small steps to help you feel better
April marks IBS Awareness Month, a time to recognise just how many people are affected by Irritable Bowel Syndrome and to raise awareness of the important link between our gut health and emotional wellbeing. IBS can be challenging to live with, but small lifestyle shifts and gentle self‑care can make a meaningful difference. In this blog, we share a few supportive ideas to help you look after both your gut and your mind.
Although the exact cause of IBS isn’t known, many people are able to recognise certain triggers — whether that’s specific foods or emotional factors like stress.
IBS can be unpredictable and unsettling. The pain and disruption it causes can affect your emotional wellbeing too, often leading to increased anxiety or low mood.
Understanding the link between IBS and mental health can help us make choices that can improve our overall wellbeing.
Living with IBS
Living with IBS can have a big impact on our mental health. People with IBS often feel:
- Worried about symptoms flaring up, especially when leaving the house or not knowing where the nearest toilets are
- Embarrassment or fear of judgement
- Stress due to the unpredictability of flare ups
- Low mood due to the distress and anxiety from symptoms
- The need to withdraw socially because plans feel harder to manage
IBS affects people differently, with some people experiencing more severe symptoms than others. Bouts of IBS can last from a few days to a few months, and many people will experience periods of IBS throughout their lives, although symptoms can improve.
How Mental Health Can Affect IBS
Whilst mental health isn’t a direct cause of IBS, it can worsen symptoms. If stress and anxiety are high, you might experience:
- Increased cramping
- More urgency
- Changes in bowel habits
- Heightened awareness of discomfort
Because IBS has a mental and physical impact, many people find that understanding their triggers, building supportive routines, and having someone to talk to helps them feel more in control.
Practical Tips to help manage IBS and Wellbeing
IBS can cause feelings of stress and anxiety, and learning to manage these feelings can be a positive step in managing the symptoms. Whilst there is no cure for IBS, taking care of our lifestyle and wellbeing can help us manage symptoms.
Here are a few ways you can look after yourself:
Stay aware of your stress levels
Stress and anxiety can trigger or worsen IBS symptoms. Small grounding practices — like deep breathing, mindfulness, or short breaks during the day — can help your body stay calmer and reduce flare‑ups.
Try deep breathing exercises and prioritise relaxation
Relaxation techniques such as slow, deep breathing, progressive muscle relaxation or guided meditation can help calm the nervous system. Because stress can heighten IBS symptoms, building in small moments of relaxation throughout the day can support both your gut and your overall wellbeing. You can practise Progressive Muscle Relaxation with our guided Relaxation Station that takes you through this full body relaxation technique. It’s available on demand, so ready for you to watch when it suits you.
Keep a simple routine with food and hydration
Eating regular meals, taking your time when eating, and staying hydrated can support digestion. Keeping a brief food-and-symptom diary can also sometimes help you spot any patterns without becoming too focused on them.
Move your body gently
Activities such as walking, stretching, yoga or Pilates can help ease tension and support digestion while also boosting mood and reducing stress. You might also find it helpful to explore some of the many free yoga, stretching and Pilates sessions available on YouTube, which offer gentle, accessible options to try at home.
Prioritise rest and sleep
Good sleep supports both gut and mental health. A calming bedtime routine, reducing screen time, and allowing your body to unwind can make a real difference. Our free online Improving your Sleep workshop gives some great advice to help you create that bedtime routine for better quality sleep - find out more here
Seek connection and support
Talking to someone you trust about how IBS affects you, whether a friend, colleague or therapist from our service, it can help ease the emotional impact and reduce feelings of isolation. You can self-refer for support with us anytime here on our website or by calling 0300 123 1503.
Be kind to yourself
IBS symptoms can be unpredictable and frustrating. A compassionate mindset and permission to slow down when you need to can help reduce stress and support both your wellbeing and symptom management.
IBS is a common condition, and it’s important to remember that you are not alone. With understanding, support, and prioritising wellbeing, many people find ways to live more comfortably with IBS.
How we can help with free support
We have a free, self-help ‘Living Well with IBS’ workshop that you can download, watch, pause and rewind at a time and place that suits you. In this workshop we explore how the physical and emotional sides of IBS interact, how this mind and body cycle can keep symptoms going, and what can help break that cycle so you can start to feel better.
We also have lots of free online workshops where you can learn helpful techniques and coping mechanisms for managing stress and anxiety (and in turn, IBS symptoms) such as our Anxiety Toolkit, Relaxation Station and Mindful Living.
Our workshops are either available to watch on demand, or easy to book via our website - choose the workshop you’d like to join, select a suitable date, complete the short form and we’ll send you a joining link.
You can view our full range of online Workshops here
We also offer for free:
and much more!⠀
You can access our support by self-referring on our website here
Or call 0300 123 1503 (8am - 6pm, Monday to Friday)
