In 2018, figure skater Adam Rippon wrote history for two important achievements: 1) winning the bronze medal in the figure skating team event and 2) normalizing fear diarrhea. "Embrace your nervous feelings," he said in an Instagram video titled My Two Scents . "I do a nervous shit every hour until I go to the start. It's a cross that I have to carry. "
Olympic medals are cool and all, but deserve a place as unofficial spokesman for the normalization of anxiety diarrhea? Priceless.
You may have never fought millions of players before, but you've probably had more than a few fearsome, nerve-wracking and / or shameful experiences. Did your digestive system get off the train at the first sign of something important? You're not alone.
Or, if you have ever experienced the reverse scenario, a crazed digestion that triggers nervous energy. They are also in good company. Fear diarrhea is definitely one thing – here is the reason why it happens and how you can keep it under control.
Put your gut first!
First go to the bathroom to release him, to make sure you are not confused. If you experience a second attack of anxiety diarrhea, read our management tips (below).
Thanks to the probiotics trend, you've probably heard how our body and brain interact as one connected entity. Thanks to the so-called intestinal brain axis, these two organs are especially close friends who indisputably influence each other.
When the enteric nervous system (ENS) of your gut receives signals from the central nervous system of the brain, it regulates the gastrointestinal tract (GI).
But if you feel stressed, upset, upset or frightened, these chemical messengers can upset your gastrointestinal tract. Think: diarrhea, nausea or constipation.
Or, conversely, your gut sends signals to the brain causing an emotional whirlwind.
If your mood is no longer correct after a poor digestion, check if these physical symptoms first occurred:
- stomach cramps
- loss of appetite
- and other unpleasant bowel complaints stuff  Gone to the toilet and still nervous? And not keen on the idea of a second or third diarrhea? Then let's focus on dealing with your fear with these seven tips.
. 1 Breathe slowly and exhale
It may sound simple, but long, deep breaths can have the dual effect of calming your nervous system and digestion.
. 2 Move
Try a bit of stretching, yoga, or even a brisk walk outside to return from your head to your body.
. 3 Take Calming Tea
Some people find that herbal blends containing ingredients such as chamomile, peppermint, fennel, and many more can balance stomach disorders.
. 4 Be Kind to Yourself
It can be easy to go down the slippery slope of self-blame if your body does not cooperate or communicate with you the way you want it. But try to have some compassion for yourself and the body in which you are. They do their best to deal with stress. Give yourself some honor and love.
. 5 Grounding
Grounding techniques can be a very effective way to pull yourself out of the ongoing dialogue in your brain and feel completely present. Try to put your hands in water, breathe in a pleasant scent, or listen closely to the sounds of the environment – basically everything to bring you back to reality and to be fully aware of the sensations.
. 6 Eat Something Light
The last thing you want to do when your GI tract is shaky is to eat some hard-to-digest foods. Stick to some soft, simple choices like white bread, bananas and rice until the symptoms have disappeared.
. 7 Request for Assistance
Are you waiting for this big flight at the airport or are you trying to stay calm before a big event? There is absolutely nothing wrong with seeking a few words of affirmation from a loved one. It is not vulnerability. It's a validation and anyone can use more of it to feel calm, confident and centered.
Do you know how we talked about physical symptoms that came before the psychic? Well, there may be a condition for it. Cases of irritable bowel syndrome (IBS) that you may have seen in countless TV commercials have increased.
While not every stomach problem is related to IBS, chronic management of diarrheal diseases associated with some form of mental stress can definitely indicate that a disease is the cause of the problem.
Experts do not know exactly what causes IBS – which can cause many anxiety-related problems – but stress and anxiety are known triggers. In fact, IBS often comes along with anxiety and depression (probably not shocking, considering what you now know about the gut-brain axis).
There are also some theories that suggest that people who develop IBS may have hypersensitive colons, which increases the likelihood of GI symptoms due to certain foods or emotional experiences.
So you probably will not think of things if you feel that your fear is off the charts and your gut is following (or vice versa).
What came first: fear or IBS?
Consider your symptoms over time – if you suffer from diarrhea and / or abdominal pain, discomfort, stomach cramps, etc. for three months or more, you may develop IBS and it is time to talk to a doctor.
1. Find out what triggers you.
If you find that your stomach twists each time you need to talk to your boss, you acknowledge that this is a true trigger that will make you anxious. Triggers are different for everyone, but usually they are events, emotions or experiences.
. 2 Take time for the therapy.
It can be a big task to identify your triggers and find ways to handle them. Working with a therapist is one way to speed up the process and get a better grip on stressors.
. 3 Use exercise in your routine
Regular exercise can have a major impact on your overall level of anxiety by reducing stress and relieving tension. Find some activities that you love and start adding them to your regular schedule.
. 4 Keep an eye on what you eat
Some people with IBS or just occasional digestive problems find that reducing certain foods can help to keep the symptoms at bay. Some known triggers of abdominal pain include dairy, caffeine, alcohol and fried foods. Try to reduce them and see how you feel.
. 5 Think about medications.
If you need immediate relief, over-the-counter medications like Imodium and Pepto-Bismol can help with diarrhea. And if you have chronic IBS symptoms, your doctor may suggest a long-term prescription.
Fear diarrhea is largely manageable – especially if you know your triggers. Lifestyle and diet changes can alleviate immediate problems. However, if this is a constant problem, you should call your doctor.
Contact this hotline if …
your symptoms worsen or do not disappear after several weeks, or if you have serious digestive problems not mentioned above, such as:
- bloody stool
- unexplained weight loss or vomiting
- Difficulty in swallowing, etc.
Probably this is not a simple anxiety diarrhea.
And if your physical symptoms are not so severe, but you feel that you need extra help in the emotional or mental department, find a therapist to help you deal with your concerns – you may become be surprised what a difference emotional support spares the stomach.
Michelle Konstantinovsky is a journalist, marketing specialist, ghostwriter and a graduate of the University of California at Berkeley. She has written extensively on health, body image, entertainment, lifestyle, design and technology.