How To Manage Stress With IBS
There’s a strong link between stress and IBS. We know that chronic stress is thought to be a cause of IBS, due to changes in the gut microbiome, as well as the disconnect in the gut-brain communication pathway. We also know that stress, depression, and anxiety can be symptom triggers. This is why it’s equally important to support both the gut and the brain when managing IBS. This week, I decided to interview a friend of mine who is a therapist and life coach who works with individuals as they navigate the stress in their lives.
Chelsea Connors is a Certified Life Coach, Therapist and Speaker using a holistic approach to mental and emotional well-being. She supports her clients in navigating the anxiety and stress that is often overwhelming in the “real world” so that they can feel more grounded, intentional and joyful in life. You connect with Chelsea on Instagram or her website.
1. In your work, what are the top stress or anxiety triggers you typically see?
Stress and anxiety can be brought on by SO many different contributing factors. In my work, the ones I see most often are stress from work, feeling that there’s so much to do but not enough time, constantly comparing ourselves to others or living in “hustle” mode and ignoring our wants/needs for the sake of “productivity and success.” Some close runners up include finances, family stress and lack of sleep/healthy nutrition.
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2. Managing stress is our goal, but what does that even mean? What's the first step?
When I hear the term “managing stress” I immediately think about having realistic expectations of self, self compassion and setting some healthy but loving boundaries. In our world today, we have such high expectations of ourselves. At any given moment there are 293872938 things we could be doing, and to make it even harder, we tell ourselves that people will only love and approve of us if we’re doing those million things - all of the time, all at once.By starting to play with what we deem “necessary” and maybe pulling up the reigns a little bit on how much we do, how we do it or how often, we can start to find a middle ground
The first step to all of this? Hit pause and take a look at your responsibilities or how you spend your time throughout the week. What feels good? What brings you joy? What’s an absolute necessity? Can you see flexibility (or as I like to say, workability) with anything? Check in with yourself and do this often. Then, adjust. You can start however small you need. This is a beautiful 5 minute night time practice (as a bonus, add in some diaphragmatic breathing once you finish to calm the nervous system!).
3. What are the 2 things that I could implement today to take care of my mental and emotional health (maybe the recalibration or sleep routine)?
I cannot stress enough how important it is to check in with yourself regularly as I mentioned above. I share about this practice often with my clients and on my Instagram - I like to refer to it as Calibration Time. We are constantly in a state of “doing” and hardly have any time to just “be,” and to really notice how we’re feeling. Even 5 minutes can make a big difference. Start with two questions: How do I feel in this moment? What might feel good today?
The second thing to implement for mental and emotional health make time for fun and creativity. What I see with my clients is that as we get older, anything “fun” or “creative” gets kicked further and further down the priority list. There’s so much research supporting how important unscheduled time is for our brains to continue to grow, evolve and expand. It helps to improve our physical health. It improves capacity for empathy and patience. It’s really a game changer. Think about it, when you’re constantly running from one thing to the next all day everyday, how kind are you when something goes wrong? Are you able to solve problems with ease and ask good questions? Do you have patience when your child or your partner or your sister or your mom, is having difficulty with something? Likely not, because you are already depleted. Your brain has reached max capacity. If you’re rolling your eyes at the screen right now saying “Chelsea, I don’t have time for creativity,” I see you and I hear you! Start with 15 minutes a week of unscheduled time. Feel into what you want to fill that with - it could be dancing to your favorite music, whipping out a coloring book, going for a walk outside and actually noticing your environment, taking a new workout class, picking up a new hobby (like guitar, handlettering, skateboarding, reading (for FUN)), etc. The possibilities are endless!
4. We know that IBS increases the risk for depression and anxiety. How do we maintain a positive perspective with this link?
While it’s true that IBS increases the risk for depression and anxiety, we can reframe that from being a threat, to another motivating factor to prioritize how we take care of our emotional and mental well-being. All the more reason to lean into how you’re feeling, to allow time and space to process through things and observe what your body is trying to communicate! So much of our society is run by fear right now. Can you try to reframe that to be another reason to love on yourself? Find the tools and resources available to you that will support you in navigating your mental health proactively so this risk factor doesn’t feel quite as daunting, and you can feel confident that you’re doing all that you can to live a healthy and nourishing life (both physically and mentally).
5. It seems scary to work with a therapist. What would I get out of seeing a therapist, like yourself? What should I expect as I get started?
Opening up to a total stranger can absolutely feel scary and challenging for many people, especially if it’s something you’ve never done or you’ve had a poor experience with in the past. First things first, you are not alone and it’s okay to feel a bit uncomfortable at first. That’s actually really normal and is expected! It’s a really unique relationship and experience - which also means it can feel unknown. Something our brain tends to be scared of.
That being said, it can also be a huge relief to be able to explore the ins and outs of what’s going on in your life, how you’re feeling and what you want/need with someone who is completely removed from the situation or the outcomes (other than that you achieve your goals/intentions and live life happily)! We rarely have opportunities like this because when we open up to friends or family, we’re often met with their (hopefully well meaning) advice and insights. Most people struggle with watching others they care about in pain, and so we want to fix it for them. Or, if there’s a disagreement, some people will use their response to try to convince you to think from their point of view.
My role as a coach and therapist is to give you the time and space you need to hear your own voice, to learn how your body and mind communicates with you, to unlock the tools and skills that may help you better navigate your days, relationships and decisions. Therapists often become helping professionals because they have a keen desire and ability to connect emotionally.
Some clients leave therapy and coaching feeling lighter, more connected to themselves and others, more aligned with how they’re living their lives. You can expect to be met with compassion and understanding throughout your growth and transformation. If you’re feeling nervous, it’s okay to acknowledge that and talk about it with your therapist! I often am asking my clients how it feels to meet when we first get started. Overtime, as the relationship develops, it likely won’t feel quite as scary!
6. If someone wants to work with you, how can they do that?
Are you ready to feel more grounded and supported when it comes to your mental and emotional well-being? Grounded to My Core is Chelsea’s Signature 1:1 Coaching program. A high touch, 6 month coaching program where she helps her clients move from feeling anxious, overwhelmed and stressed to grounded and thriving in all aspects of life. Together, you’ll explore everything from your relationship with YOU, to your work, to your relationships and more to help you build a toolkit that allows you to navigate the hard parts of life with a bit more ease and joy. Learn more about working with Chelsea here!
Do you want clear guidance to manage your IBS so you can feel confident in your body again?
