Digestive Problems Caused by Stress

Remember the last time you felt nervous? You weren't imagining those butterflies in your stomach. Stress plays havoc with your health in more ways than one, and your digestive system is especially likely to be its target. Stress is the natural response your body has whenever you're in danger. It triggers your fight-or-flight response, which can save your life in some situations. This same response can also cause you to suffer digestive problems if it goes on for a long time.

Digestive Symptoms of Stress

• Your digestive system is especially sensitive to long-term stress. You may experience nausea, diarrhea or constipation. Stress can even lead to serious problems, such as peptic ulcers, or exacerbate preexisting digestive problems, including ulcerative colitis or irritable bowel syndrome.

How to Fight Back

• The experts at Helpguide.org, an organization devoted to healthy lifestyles, say you need to find ways to induce your "relaxation response." These methods can be as simple as taking some quiet time for yourself. The key to relaxation techniques is to practice them before the stress hits you.

  You might start with progressive muscle relaxation. Progressive muscle relaxation is especially helpful for digestive problems caused by stress because when you're finished, your clenched stomach muscles will be completely relaxed, and your symptoms will ease. Lie down in a comfortable spot and progressively relax each group of muscles in your entire body. Start with one foot, tense it,and then relax it. Move through your body, hitting each muscle group until every part of you is completely relaxed.

  Another technique that works wonders for many people is deep-breathing. Practice by sitting up straight and relaxing. Breathe deeply in through your nose. If you're breathing correctly, you should be able to see your stomach get larger when you breathe in. The size of your chest should not change much. Practicing deep-breathing in this manner calms your body's digestive system.

  Another relaxation technique that goes perfectly with deep-breathing is called mindfulness meditation. Try focusing on each part of your body as you meditate, starting with your feet. Just think about each part of your body in turn, without focusing any more or less on the parts that may ache because of all your stress.

  Many people also find disciplines like yoga or tai chi to be helpful in dealing with stress. You can find classes for yoga and tai chi at most gyms or community centers. There are also many wonderful DVDs that guide you through lessons. Take special note of which poses are aimed specifically at relaxation, and practice these when you feel stressed. Some poses target the stomach area specifically, so also keep track those.