Using the Power of My Mind to Tame My IBD

I’ve learned to harness the brain-body connection to reduce my stress and my symptoms of inflammatory bowel disease.

When I was first diagnosed with ulcerative colitis (UC), a type of inflammatory bowel disease (IBD), I assumed that dietary changes and medications would be my biggest weapons in my fight against my condition. And while these have been very important in helping to keep my gut calm, I’ve learned to rely on another powerful tool — my mind.

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The brain-body connection

Research suggests that the brain can influence the body. When we’re anxious or stressed, we may experience physical effects, such as pain, high blood pressure, or difficulty breathing. Many health conditions are thought to be worsened by stress, including IBD. In fact, a recent review of 12 studies involving more than 9,000 people with IBD suggested that the brain and gut influence each other.

I noticed early on after my diagnosis that stress triggered my symptoms. Small daily stressors, like a problem at work or worrying about my kids, brought on cramping and diarrhea. During a big move 8 years ago, the stress of relocating and renovating a new home caused a full-blown flare. For 3 weeks, I struggled with pain, fatigue, and severe diarrhea and dehydration.

During that time, my doctor adjusted my medications, aiming to tame the inflammation in my gut. The new regimen helped, but the advice my doctor gave me about reducing stress and calming my mind had an even greater effect.

My doctor explained the connection between my mind and my body. I distinctly remember him saying that if I relaxed my mind, my body would relax. That was the beginning of a new way of living for me. I became determined to stay calm and peaceful in an effort to keep my UC symptoms at bay.

Shifting focus

Stressors still exist in my life. I can’t control what happens, but I can control how I react.

I’ve become better at regulating my emotions and not letting anxiety take over when I’m facing a challenging or upsetting situation.

One way I’m able to control my emotions is by looking at the situation in a different, more positive light. If I’m stuck in traffic, I shift my focus from the disruption the traffic will cause to my day to being appreciative for more alone time in the car listening to my audiobook.

I constantly remind myself that if my brain feels stress, it will communicate this stress to my gut, which could provoke UC symptoms. I feel mentally and physically better when I approach potential stressors with more tempered thinking.

Healing thoughts

When I was first diagnosed with UC in my 20s, I had a victim mindset. I dwelled on why I was afflicted with a chronic condition and how I’d live a normal life.

But as I changed my perception of my illness, the way I dealt with it changed too. I began thinking about UC as a manageable condition. I was grateful to be armed with so much knowledge about symptoms, healthy diet choices, and my treatment plan, and all this information eased my distress.

I wasn’t dealing with an unknown condition. And I had strategies I could use to keep my symptoms under control. Acknowledging these facts and embracing the resources around me helped me cope with my UC better.

Managing pain

I also realized that I can control how my brain responds to pain. When I have pain or cramping, I don’t let my mind get carried away with the anxiety of the pain or how bad I feel because that often makes the pain worse. Instead, I try to get my mind off the pain.

The technique that works best for me is deep breathing. I focus on slow, deep breaths through my nose. I count to 10 and breathe out through my mouth. I feel a decrease in my pain when I do this breathing exercise for about 15 minutes.

Some studies have suggested that controlled breathing may reduce pain. It’s not clear whether the technique works by creating a distraction from the pain or if it causes physical changes in the body that reduce the intensity of the pain. I’ve found that the breathing technique makes a significant difference in my pain level, and it’s an easy exercise that I can do anywhere.

Being present

Meditation has become a trustworthy mind-body tool for me and an important part of my everyday life. It’s not just me either; research suggests that meditation and other forms of mindfulness can help lower biomarkers of chronic stress and inflammation, and improve individuals’ perceptions of stress, depression, and quality of life.

I discovered meditation about 5 years ago. By that time, I was aware of the benefits of relaxing my mind and focusing on the present moment, but I was looking for ways to practice.

I’ve always been a big walker. I walk at least 3 miles a day, and I believe that it contributes to my mental and physical well-being. Even so, I started to realize that my mind was often on overload as I walked. I wanted to continue walking for the health benefits and enjoyment that I got out of it, but I needed something in addition to this practice to help me keep my peace.

A friend recommended meditation, so I joined an online class to learn the proper technique. I couldn’t believe how well I was able to drown out my thoughts and just focus on being. I felt such a sense of calm, and I noticed my mood improved as well. Since then, meditation has been a regular part of my daily routine. I usually meditate in the morning as it sets a nice tone for my day.

The takeaway

When you live with IBD or other chronic conditions, your brain’s health is just as important as your body’s. Controlling your mind is more than just a coping strategy. You can try different techniques, such as deep breathing or meditation, and see what works for you. A calm mind can lead to a healthier body.