Is Stress & Anxiety Making You Poop?

It's more common than you think to experience 'nervous poos' or 'anxiety poops'. If you find yourself going to the bathroom more frequently when you're stressed or anxious, you're not alone!

Before a big presentation, interview, or important day at school, you may find yourself rushing to the toilet. If you struggle with anxiety, you may notice that on high-anxiety days, you're visiting the bathroom more often.

Stress and anxiety can actually impact your bowel movements. Let's explore why this happens and what you can do about it.

Why Stress and Anxiety Lead to Increased Bowel Movements

Gut-Brain Connection

Your brain and digestive system are closely linked and can influence each other. Emotions can have a significant impact on your gut.

This may sound surprising, but think about when you feel nervous or excited and get 'butterflies in your stomach'. Or when you're angry or upset and lose your appetite. These are examples of the strong connection between your emotions and your digestive system.

This connection is known as the "gut microbiota-brain axis" or the "gut-brain axis". Research indicates that when you're stressed or anxious, the hormones your body releases can disrupt the gut microbiota in your digestive tract, affecting movement through the digestive system and leading to increased bowel movements.

Interestingly, evidence suggests that this connection is bidirectional, meaning the health of your gut can also influence brain function and mood.

Pain Signals

Research suggests that anxiety can alter how the brain interprets messages from visceral nerves in the stomach and intestines. The brain may misinterpret these signals as pain messages or signals to speed up movement, resulting in diarrhea during periods of anxiety.

Fight or Flight Response

You're probably familiar with the 'fight or flight' response, the body's reaction to perceived threats. This response prepares the body for action by increasing heart and breathing rates and redirecting resources away from non-essential functions like digestion.

During the fight or flight response, movements in the stomach and small intestine slow down while movement in the large intestine speeds up, often leading to diarrhea. While this response is beneficial in facing immediate threats, prolonged activation due to stress or anxiety can have negative effects on the body.

Sleep Changes

Stress and anxiety can lead to lifestyle changes that indirectly affect the digestive system. For example, staying up late to prepare for a test or experiencing restless sleep due to nerves can impact stress levels and contribute to digestive issues.

Research indicates a link between sleep quality and digestive health, with poor sleep associated with increased odds of gastrointestinal symptoms like more frequent bowel movements, diarrhea, and constipation.

Dietary Changes

During times of nervousness, you may eat more or less than usual, leading to digestive disturbances. Changes in food choices, such as opting for comfort foods or quick snacks, can upset the digestive system and affect bowel movements.

While these dietary changes are common, they can disrupt digestive health. It's important to pay attention to how your diet affects your digestion and make adjustments accordingly.

Managing Stress-Induced Bowel Movements

If you're experiencing 'nervous poops', there are ways to address the issue by improving gut health and reducing stress levels. Here are some tips to get you started.

Adjust Your Diet

Changing your eating and drinking habits, especially before stressful events, can help calm your stomach. Avoiding alcohol, tobacco, and caffeine can reduce stomach upset and anxiety triggers.

Opt for balanced, healthy meals over spicy, rich, or fatty foods before important events, as heavy foods can irritate the digestive system. Pay attention to specific dietary triggers that affect your stomach and avoid them to improve digestive health.

Improve Your Sleep

Since sleep plays a crucial role in stress levels, prioritizing good sleep hygiene can help manage stress. Establish bedtime routines, monitor food and drink intake before bed, and create a relaxing sleep environment to enhance sleep quality.

Although sleeping during periods of stress can be challenging, implementing healthy sleep habits can make a difference. Consider various strategies to improve your sleep and reduce stress.

Practice Mindfulness

Mindfulness techniques can reduce stress and anxiety, helping you regulate emotions and achieve a sense of calm. Mindfulness practices focus on being present in the moment without judgment.

Regular mindfulness practice offers numerous benefits, including stress reduction, emotional regulation, improved cognitive function, and enhanced physical health. Mindfulness can reduce the impact of stress by calming the fight or flight response.

Various mindfulness activities, such as meditation, breathing exercises, and mindful eating, can help you manage stress and improve digestion. Explore different mindfulness practices to find what works best for you.

Engage in Exercise

Regular exercise is an effective way to combat stress, anxiety, and regulate the digestive system. Physical activity also offers a range of other health benefits and promotes overall well-being.

Research indicates that exercise reduces stress hormones and increases endorphins, the body's 'feel-good' hormones. Exercise helps manage the fight or flight response and protects the digestive system from the negative effects of stress.

Stay Hydrated

Studies show that dehydration can increase the body's stress response, including cortisol levels. Staying hydrated is a simple yet effective way to reduce stress and maintain overall health.

If you experience diarrhea, it's essential to stay hydrated to compensate for fluid loss. Keep drinking water to support your body during periods of increased bowel movements.

Consider Over-the-Counter Medications

Over-the-counter medications can help manage diarrhea, constipation, and other digestive symptoms at home. These medications can provide relief from bloating, cramping, and other digestive discomforts.

Ensure you follow the medication label instructions carefully and consult your doctor before taking over-the-counter remedies, especially if you have underlying health conditions or take prescription drugs.

Address Stressors Directly

Identifying and addressing specific stressors in your life can help reduce stress and manage digestive issues. Open communication, problem-solving, and proactive changes can alleviate stress and improve overall well-being.

While it may be challenging to confront difficult situations, facing them directly can prevent emotional buildup and reduce stress over time. Making proactive changes and addressing stressors head-on can lead to positive outcomes.

Knowing When to Seek Help

Seeking Help for Anxiety and Stress

If stress or anxiety persists for extended periods, significantly impacting your daily life and functioning, it's crucial to seek professional help. Consult your doctor, who may recommend medications or therapy to manage your emotions effectively.

When to Seek Help for Digestive Issues

If you experience prolonged diarrhea or constipation, severe abdominal pain, blood or pus in stool, black/tarry stool, unexplained weight loss, or additional symptoms like vomiting, dizziness, and fatigue, it's essential to consult a healthcare provider to rule out serious digestive conditions.

Trust your instincts and seek medical attention if you feel something isn't right.

Embracing a Healthier Digestive System

By reducing stress and improving digestive health, you can minimize or eliminate anxious bowel movements. Implement these strategies when facing digestive issues to experience positive changes in your overall well-being.

References:

1. Rachel Nall, MSN, CRNA, (2020), “Can anxiety cause diarrhea?” Medical News Today.

2. Jane A.Foster, Linda Rinaman, John F.Cryan, (2017), “Stress & the gut-brain axis: Regulation by the microbiome”. Neurobiology of Stress, Volume 7, December 2017, Pages 124-136.

3. Division of Sleep Medicine at Harvard Medical School, (2008), “Sleep and Mood”.

4. Cremonini, F., Camilleri, M., Zinsmeister, A. R., Herrick, L. M., Beebe, T., & Talley, N. J. (2009). “Sleep disturbances are linked to both upper and lower gastrointestinal symptoms in the general population.” Neurogastroenterology and motility : the official journal of the European Gastrointestinal Motility Society, 21(2), 128–135.

5. Tom Ireland, (2014), “What Does Mindfulness Meditation Do to Your Brain?” Scientific American.

6. Mayo Clinic, (2020), “Exercise and stress: Get moving to manage stress”.

7. Gina Shaw, (2009), “Water and Stress Reduction: Sipping Stress Away”. WebMD.