When I am super stressed or anxious one of the first symptoms I experience is digestive issues. It seems to be one of the ways that my body physically manifests the emotional stress of anything from a job interview to an argument to receiving really bad news.
I have had this post in the “to write” list for over a year because I have a feeling that I’m not alone in this. I was getting my hair done last summer and flipping through Real Simple magazine. There was an article about the digestive system that called it your body’s “second brain.” I was nodding my head in agreement the whole time I read it because my stomach definitely feels like a second brain sometimes! I did a little more reading on the digestive system and our emotions and was blown away to learn that over 90% of the serotonin found in our body is produced by the gut? I’m sure most of you, like me, associate serotonin as a happy hormone that regulates mood, sex drive, sleep patterns, etc. but it also plays a huge part in the regulation of intestinal functions. So it totally makes sense that when you get stressed and anxious, things can get a little out of whack.
I wanted to share some of the ways that I manage my “stress and the stomach” issues and got the push I needed to finally write this post when I was recently approved to write a sponsored post for Primadophilus Probiotic Pearls.
Strategies for dealing with stress and the stomach.
1. A Tough Workout
Sometimes the last thing I want to do when I’m in the midst of emotional upheaval and stress is exercise but I usually find that when I do muster up the energy to do it I feel about a million times better. A long run or a high intensity workout not only helps to get my body moving and blood circulating but also gives me a mental break from whatever I’m dealing and allows me to let go.
2. Yoga
My yoga practice is one of the things that can put me back together when I feel broken in pieces. There is so much power behind linking breath with movement and the energy it creates in the body. It has the ability to ground me like nothing else can. I know I can go to my mat with the weight of the world and feel it drop off with every inhale and exhale.
3. Opening Up
I’ve talked at length about how I’m pretty bad at opening up, asking for help and talking when I’m struggling but when I do it I feel less alone and more at ease. I don’t think I’ve ever had a friend say no when I’ve asked for a coffee, wine or walk date to talk.
4. Keeping Food Simple
When my digestive system is going crazy due to emotional stress, it feels physically impossible for me to eat and digest food. (I am definitely the opposite of an emotional eater.) I turn to easy to stomach, comforting foods like soup, peanut butter, banana and honey sandwiches and smoothies.
5. Probiotics
Next on my list for keeping a calm tummy is adding probiotics to my daily routine. My pharmacist keeps encouraging me to add a probiotic because they release live probiotics (which are the “good” bacteria into your intestine to support digestive and immune health. I like these Probiotic Pearls because they do not have to be refrigerated. I am always on the go and don’t have a good track record for keeping up with supplements that require refrigeration because I do better when I keep something in my purse. I have been so lucky that I haven’t experienced problems with digestion outside of the stress issues that I talk about in this post. I want to keep it that way and adding a probiotic seems like a great way to help the longevity and ideal functioning of my digestive system.
My stomach tends to be a daily topic. Ever since I started running heavily again, my stomach has been very picky. I believe it is all the jostling around.
That being said, my strategies include a probiotic and drinking a full glass of water upon rising. Also I keep a mental list of foods my stomach can and cannot handle. One trick I use in times of need is 2 tbsp. of apple cider vinegar in a glass of warm water!
Sometimes a good run can make my stomach feel a lot better. I’ve found the same to be true for headaches too!
I take a probiotic and drink water consistently! Taking a probiotic has done wonders for me!!
Like you, exercise is a big source of stress release. Working in collegiate athletics, stress is a constant and I definitely feel the effects in my digestive system.
Thank you for the giveaway! I try to drink as much water as possible, exercise, and taking a probiotic.
thank you SO much for this post! I get stressed all of the time! First thing I notice is that my stomach is aching. To de-stress, I like to drink tea and have some dark chocolate and to light candles and stretch. It is wonderful. 🙂
I wish i was the opposite of an emotional eater : )~
I was diagnosed w Celiac over year and a half ago. Oddly i didnt have a lot of stomach issues before diagnosis that were really that bad; however when i cut out gluten i fet a lot better. then i was asked to go back on gluten to get another test and i totally couldn’t do it. i was so sick, mental fog, bloating, etc it was bad so I’ve been GF ever since (sigh!). One thing i have been dealing with lately though is that i started to try low grain / paleo dieting (though i do still eat cheese). I felt really good and lost some weight on the low grains ( i still ate/eat many veggies and make my own bread with almond flour – so i still eat some carbs). But what i’ve noticed is that i don’t have the same energy level during my workouts. In general, my energy is decent (and who doesn’t feel better when they are losing weight!) but i don’t feel like i have the sustainable energy in my workouts. I’m good in the beginning but i totally gas at the end. For ex. just did a 5k on saturday and turned in a horrible time. felt bad, had no finish in me, etc. someone was talking to me about eating more carbs and how you must have those for energy but it seems odd….what is working for me to lose weight and overall feel good/cut sugar cravings/etc isn’t working for me for workouts ? I know its a bit off topic, but still relates to the stomach issues. Its such a hard balance to find what works for you in all areas. I’m not sure i will ever have it all the way figured out ! But yes, stress and the gut seem soooo related !
i use exercise as a stress release, even if it’s just elliptical-ing at the gym. and usually i’m stressed about school, so i need something to snack on while frantically studying…it tends to be things like dry, crunchy cereal.
My digestive issues have taken control of my life before. I have visited doctors and have done plenty of research on various ways to call my stomach. The first thing I have done was change my diet to the FODMAP diet which eliminates dairy, wheat, and legumes amongst other things. This was an extremely drastic change but has helped tremendously. Additionally, I find that workouts almost always help my upset stomach, especially yoga. I have tried probiotics and they seem to help as well. I wouldn’t say that I have completely cured my digestive issues but I have learned a variety of methods to manage them.
Running is definitely my cure-all- unfortunately right now I’m 6 days away from my first marathon (and in the midst of my taper) and I’m stressed beyond belief (which is definitely affecting my digestive system) and can’t run to deal with it! I’ll be paying close attention to the comments here to get some good ideas!
Ashley, are you doing the San Francisco??! It’s my first too. SAME BOAT. Ahh
Exercise, sleep and lots of time looking at pictures of cute baby animals!
Definitely running! Something about it is just so calming. I also really like swimming laps when I need a low-impact day. It really helps me clear my head.
I have to hit the gym or go for a run to calm the stress. My stomach is a mess when I’m under a lot of stress!
I try to excercise regularly because it definitely helps my body feeling regular in basically all areas. I have some pretty bad digestive issues so I have to eliminate wheat, dairy, and a lot of vegetated and stay away from my two favorites: spicy food and caffeine. I’ve been considering adding a probiotic for sometime now to see how that could help.
I have long struggled with this issue of stress-related stomach aches. No over-the-counter medication seems to help. There was a time when taking an acid blocker helped but I don’t want to be on one every day for the rest of my life Because there are long-term consequences possible. I even had a full gastrointestinal workup done which was normal. The key for me has been limiting irritating foods (high fat, processed, and fried) and staying physically active. Hot yoga and probiotics have been practically a cure! Thank you so much for bringing this topic to light.
I have dealt with some serious stomach issues and more often then not cardio or yoga help along with hot tea. As for yoga rocking Bow Pose helps to set my stomach straight.
I have added a probiotic to my daily vitamin intake that has helped my stomach/digestion a lot! I have also cut out dairy and gluten. In terms of dealing with dress, yoga and journaling always help me. This is a great post. Thanks, Jen!
oops, typo: in terms of dealing with *stress (not dress)
I deal with stress by taking my dog for a long run, coming home for a hot shower or bath, and sitting by the fire with a glass of wine. If that doesn’t work, I just try to put things In Perspective-is what I’m stressing about really that important!? Since having a baby I find I stress very little. Family and friends, that’s what’s important. All the little things don’t matter
you are so right….that age old question to ask yourself….will it matter at all in 10 days, 10 months, 10 years….
I maintain daily exercise – runs or weight training, spend quality time with my two pups (and husband), and always shower before bed. It helps me to unwind for the evening, decompress, and relax as soon as i lay down.
I use many of the tactics you describe above – exercise, clean eating and talking to friends to keep my gut healthy!!
Working out and proper hydration definitely makes a huge difference for me!
exercise and trying to eat normal!
Yoga! I find that a good practice focused on deep twists really helps with digestion. I also eat a lot of fruit! Have been considering adding a probiotic for some time now!
I take a raw probiotic every morning with a huge glass of water!
I also lean on yoga and lots of water and lemon throughout my day
to help me out!
When I’m stressed or not feeling 100%, running defiantly helps me refocus. When my tummy is acting crazy, Kombucha really soothes it and talking to my mom always makes me feel better too:)
To keep a healthy digestive system I drink lots of water.
Prayer, exercise, time with friends…or a combo of all three!;>
I have been eating a Gluten Free Diet for 5 months now and my stomach issues have cleared up! I also find that by regularly practicing yoga and running is a great way to deal with stress that can be associated with my stomache issues!
So crazy that you posted this, because I have been talking about this with clients and friends lately and how our bodies react to stress. Mine lately seems to be bloating in my tummy and it’s so frustrating. Like you, I actually do ALL of the above to help with stress. I think YOGA is my favorite though hands down. 🙂
Definitely an advocate for a daily probiotic! I got extremely sick after taking an antibiotic for a sinus infection while pregnant. It was a horrible experience that I never want to have to suffer through again.
I feel as if I am in the middle of the stomach/stress issue! Mine definitely comes to terms with a lack of focus on diet and exercise. I’ve been adding kombucha in to see if the addition will help as well.
i make sure to get adequate sleep!! i start a nighttime routine with herbal well rested tea, warm shower and really unwind from the day to get a good nights sleep!
I have the same stomach. I also deal by exercise and yoga. I currently have probiotics that need refrigeration and I would say I probably only remember to take them twice a week instead of every day like I am supposed to. I also sometimes drink kefir first thing in the morning and/or a green juice.
Water and antacids
A clean diet, exercise, and SLEEP. I think sleep is the most critical for me as I make better food decisions when well-rested.
Drinking lots of water definitely helps me, and I also have a GI doctor that I love 🙂
I try to eat foods that are fermented such as kimchi and kombucha. I also try to do yoga regularly and focus on poses that will aid digestion and stress.
This year in college I have started having stomach issues due to stress. First of all I change what I am eating, and tend to eat mostly soup and toast. More than that though to make the problems disappear I need to get rid of my stress. Exercise is the main way I do this. In particular, long runs, tough strength sessions and spinning classes with many hills and sprints. This usually helps at least in the short term.
To deal with the stress I sometimes encounter, I go to my mat. Yoga is the best release for me. I also love a long walk alone in the sunshine. Curling up with a hot cup of Yogi Calm tea and a good book also helps.
Running and drinking lots of water definitely help my stomach.
When faced with stress related stomach/digestive issues, I always opt for a hot green tea and a yoga class! Slowing down and focusing inward is usually just the cure I need!
Probiotics and accupuncture are my go-tos for stress + stomach issues!
I find that scotch helps. 😉
<3
Depends on the kind of stress! If I’m just worn out, I’ll drink some warm tea and try to relax for a bit. But if it’s anxiety-based, I’ll often talk it out with a friend or go for a fast run to burn it off.
I like to exercise and drink a lot of water to reduce stress.
I’ve been having serious GI problems but don’t think there is a stress correlation in my case. I do take a probiotic daily and try to eat it probiotics baturay as well. I also use benefiber in my morning coffee.
I too have had my fair share of stomach issues. I try to eat “real” food to regulate it. To relieve stress, working out and yoga keeps my mind and body in balance.
My stomach definitely plays a role when I am stressed or upset! A good gym workout, lots of water, and simple food is the best way for me to feel better! I will try your probiotic suggestions, I found them hard to take due to the refrigeration aspect! Thanks for another great post!!
I find then when I am stressed I tend to not eat as well, which only makes any stomach issues worse. Once I clean up my diet I usually feel much better. On the other hand (depending on the source of my stress) sometimes I really helps to just indulge a little with a few glasses of wine and some chocolate!
My stomach is the first thing to go when I’m “off.” I also add probiotics to my diet usually through greek yogurt or Kombucha. Maybe I’ll try these pearls. That seems like an easy way to get some more of the good stuff in my gut!
Running is my go-to stress reliever. Actually anytime I can get outside, even if it’s just to take a walk or chill on the patio, I feel better. For my tummy I know that when things aren’t going the way I want them to, I need to increase my fluids and get moving.
Winding down after a long day with a big mug of Camomile Tea with lavender, lighting a candle, turning on smoothing music, taking a few deep breaths, pulling out my journal to free write. This helps ease some of the somatic symptoms I feel when I’m stressed, and reminds me that slowing down and tuning in is so important to self-care.
oh girl, yes. I have had lots of stomach issues in the past due to a parasite and learning to take care of my stress and gut is key! probiotics, yoga, being open… AMEN!
I try to stick to regular exercise and simple meals when things start to get crazy. Okay and sometimes a froyo or two sneaks in there 🙂
I love using digestive enzymes for digestive problems! They work wonders!
When my roommate and I have had a really tough week at school (aka-midterms), we like to de-stress by laying on the couch with a bowl of stove-top popped popcorn between us and a couple of warm chai lattés in hand. We pick a classic movie to watch, usually along the lines of Pride & Prejudice or Love Actually and we just lay there and eat and laugh and usually fall asleep by the end. It’s the perfect way to de-stress, especially in these upcoming cold winter months…who wants to be outside when it’s freezing?! We’ll stay on the couch, thank you very much.
I definitely agree that simple healthy eating and regular exercise keeps my second brain happy. I often find when I’m traveling for work and I’m constantly on the go, my digestive system likes to relieve itself as soon as I get home. Maybe it’s just not a fan of hotel bathrooms. Ick!
I don’t use probiotics, but I probably should. My main source of stomach distress is acid reflux and burning. Drinking lots of water, taking tums and zantac, and watching my diet are key. But managing stress can be even more important. I try to do deep breathing, yoga, and take walks to calm down. High intensity exercise works sometimes, but my body also needs adequate time to chill out afterwards.
I love to cuddle up with my pup and turn off the electronics for a little bit. Maybe have a glass of wine and read a magazine, self-care is much needed! Along with some peanut butter and dark chocolate. 🙂
Mine seem to be related to travel – the entire time I am on a trip, business or pleasure, I experience stomach issues. I have learned to eat leafy greens (salad, spinach, etc.) and it seems to help. I did take probiotics a couple of years ago when I had a case of diverticulitis, and I really need to start that again – will try your recommendations!
Ugh, sadly, I completely relate. My stomach is a mess when I’m stressed! I find that carbonated water usually helps, as well as a good workout (even if, like you said, I don’t always feel like it). I am the stress eater, unlike you, which often makes the situation WORSE, so I try to just recognize how I’m feeling instead of continuing to eat.
I learned about this seratonin stat when I was going through gallbladder issues (and had to have it removed 8 weeks ago…and I’m only 25!). My naturopath really encouraged probiotics, bitters, and tinctures that promote healthy digestion. You should look into adding some bitters to your diet. You can make yummy “elixers” that feel like magic potions too!
Since I was 5 years old I’ve had IBS and other digestive issues. Stress absolutely makes it worse… I’ve found that any major change in mood (nervousness, anxiety, excitement) can bring on stomach issues for me, but stress always brings on the long-lasting problems. I’ve outgrown the worst of it luckily, but eating very healthy, simple foods was key for me as well as daily exercise and yoga. I take digestive enzymes that really seem to help since my Gastroenterologist told me that between daily yogurt and kombucha I was likely getting enough probiotics. It’s honestly just something I’ve learned to live with, and after years of doctors and medical tests in grade school, I know for sure what it is and have medication to ease the issues when an episode occurs.
Running is definitely the biggest part in how I combat stress and my digestive system. If I just cant seem to find the silver lining of the day a good run always helps me find it. The best is when I am able to follow it up with a soulful yoga practice that evening or next morning. Both help me feel alive, grounded and healthy!
I do love probiotics and haven’t tried the pearls yet… cant wait to do so!!
I agree that a tough work out is a great cure all, even when it seems like the last thing you would want to do. I have had stomach issues since is was 11 and just recently realized that regular exercise helps me the most.
I have always had stomach issues. It’s not always easy to do when life gets crazy, but the best thing for my digestive system is to try and work out regularly, eat a lot of produce, drink a lot of water and stay away from fried or really rich foods. I’ve dabbled with the idea of a probiotic, but I”m not too great at keeping up with taking supplements either.
For me exercise is definitely my stress reliever. My stomach/digestion does not seem to respond to stress so much, but it is a source of stress =). It is stressful mostly for constipation issues and how this plays out with trying to run!!!! I try to eat lots of fruits and veggies, but I am terrible at drinking water. Thanks for the great post!
My de-stress list is very similar to yours! Exercise is my biggest reliever!
Hi Jen! Great post. I try to keep up with Probiotics (just started the Pearls, they’re much easier than yogurt), Kombucha, and the greenest salads possible.
Lots of water, yoga, long walks, and herbal tea help me with my stress stomach!
I’ve never heard of the pearls, I definitely need to try this! My stomach seems to always be on and off, my friends joke that I’m always sick. Recently my stomach had been upset for two weeks (I just got promoted at work so probably linked to stress) and I finally broke down and went to an intense spin class and felt SO much better after. Yoga helps too, it’s the only thing I do where I feel like I completely shut my mind off and focus.
my “gut” definitely reacts to stress…. i drink a mug of warm water and acv first thing to start my day off right. running and yoga are also really important for helping me keeping stress at bay…….
Reducing all artificial sweeteners including gum and lots of yoga twists!!
I have had so many problems with my stomach- exercise helps and tea; i try not to stress but…
Running and kickboxing really help when I’m feeling stressed or anxious. When I’m really worked up, I love going to the water and just getting away from reality for a bit. During the winter, bubble and Epsom salt baths work wonders too. There was a time in graduate school where my digestive system was so out of whack that I took probiotics for about a year and it really helped. Now, I try to eat foods that include probiotics, like yogurt.
Great post!!!
It’s so interesting how our mind and body are so connected? Besides yoga and running for me, keeping myself well hydrated and eating lots of plants makes my tummy feel best. I also like to keep probiotic-rich foods incorporated as small sides for meals, like fermented veggies or warm miso. I’ve found bone broth also helps me a lot. Once I stopped eating gluten almost all of my digestive troubles I’ve had went away, too (and my headaches, migraines, and skin rashes).
Too much food or too much variety is the most common reason I have stomach issues. After a few days of simplifying, I’m generally back to normal.
In college, I had pretty bad bouts of IBS (especially during exams). Eventually my doctor prescribed bentyl (sp?), which helps your intestines relax so you don’t eat and then immediately feel awful and have to rush to the bathroom. That made enough of a difference so that I could eventually get back to feeling like my regular (pun-intended), healthy self. I now take it only when I’m having issues, right before I eat.
I tried probiotics but they made me super gassy, so that was a no-go for me. I try to eat pretty healthfully normally, but when I do have a flare up, I try to listen to my body and make sure to stay hydrated (since IBS can really dehydrate you).
Yoga, yoga, yoga!!!!! Mostly, by the end of the day I’m unfortunately bloated. I try to watch my dairy intake as well.
My stomach also feels awful when I’m stressed and I completely lose the desire to eat. Luckily, it doesn’t happen too often! I’ve never had real stomach issues although I was getting horrible gas when I ate a lot of vegetables. I started taking probiotics and my gas issues have totally disappeared. It’s pretty miraculous!
Exercise & yoga are my cure-alls!
I like to sweat out the stress – either on my yoga mat or in a fun group fitness class surrounded by my friends!
I drink Kefir in the morning, it gives me protein as well as “good bugs” for my stomach
i deal with stress by taking a walk around the lake while listening to my favorite podcasts. its so nice and refreshing to get some cool air & some exercise!
Taking a walk after meals really helps me!
A long run definitely helps me detach and feel released when stress gets too much. Then I find it easier to talk through what was stressing me out to begin with. I also believe in deep breathing as a counter to stress. Sometimes if a work day gets particularly overwhelming, closing my door, closing my eyes and just BREATHING can make all the difference.
Yoga is the best!
I really don’t have a sensitive stomach. While thats good overall, it means that I can eat a LOT of sweets when I am feeling down without getting an upset stomach…
I try to remember to drink a little kombucha everyday, but I often forget. I can definitely tell the difference on the days that I have it and the days that I do not!
Here are some of my faves for combatting this issue….
Lots of water & tea!
Yoga 🙂
Probiotic (although mine are the refrigerated kind, I like the idea about stashing them in your purse)
Eating clean….for the most part.
I take a daily probiotic. I also find that a long walk outside and a mug of hot herbal tea do wonders for helping me deal with stress and my stomach issues.
I’m always amazed by the power of a great, sweaty yoga session! I often feel like it’s a reset button – I can leave with a fresh, new, and healthy perspective on issues that are bugging me!
I drink mostly water. It’s so good for you!
Exercise and a good nights sleep help with stress.
I maintain healthy digestion by eating lots of fiber, drinking lots of water, and running. I also try to eat yogurt daily.
well, since I work nights, my stomach never knows what to do! However, I find that when I eat enough veggies, and especially when I run regularly, it makes a huge difference in my digestion (and my anxiety!)
I try to limit my caffeine intake and drink plenty of water along with a some-what healthy diet:)
I enjoy V8 fruit juices, so even if life’s crazy I still get my fruits and veggies
Vitamins and plenty of water
I take fiber capsules daily
I have Crohn’s disease, a disease in which the symptoms are very closely connected to my levels of stress. I find that hot yoga (especially in the morning), long walks, talks with friends over tea or while exercising, and taking a few deep breaths every hour help keep me calm. I have recently started taking a probiotic under the watch of my doctor and it has helped immensely. It is nice not to rely wholly on medication for symptom management! And a little wine never hurts either 😉
Love from Canada!
I stay active through exercise and yoga to manage my digestion. It works most of the time, but sometimes it doesn’t. It really just depends on how much I am internalizing of the stress for how successful I am at managing it.
I’d say a good workout is my number one go to for stress. Second would be sleep 🙂
I try to eat lots of fruits,veggies & water when im on the go.
i try to eat lots of veggies and fruits everyday
High fiber cereal and plenty of fresh fruits and veggies.
I eat yogurt with active cultures 3 or 4 time a week.
I drink TONS of water and when I eat turkey/chicken sandwiches for lunch I use double fiber bread!
i love eating alot of fiber it help alot
eating lots of fruit and vegetables helps a lot !
sometimes i have to lay off the coffee and go to green tea instead, also green smoothies help
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i track my water intake with an app!
I brew kombucha at home! It’s always available.
I pack a ton of snacks so I won’t get tempted to eat fast food, which never does my stomach any favors!
I love your recommendation. gotta give that a try. I now only cook whole grain pasta instead of regular to add more fiber in my diet as a way to create healthy digestive habit.
amy [at] utry [dot] it
I drink lots of water
I add in some flax seed to my cereal, snack on yogurt in the afternoon, and eat fruits high in fiber such as fiber. 🙂
I rarely had stomach problems in the past. Pretty healthy diet, lots of fresh fruit, veggies and water, but in the last couple of years I’ve developed acid reflux. I believe it’s mostly related to stress so I’ve tried to identify the things that seem to accelerate it. Now to try to find a way to de-stress at work!
I actually just wrote a post about my anxiety problems and things to do to calm down when I’m feeling anxious!
When my stomach is feeling uneasy because of stress, I drink tea or seltzer. I also think yoga is the greatest cure all of all time!
Thanks for the giveaway!
A sweaty WOD tends to help me deal with stress by allowing me to focus on the job that needs to be done then instead of the emotional burdens I may be dealing with.
I drink a lot of water and eat a lot of grains
I do yoga and eat healthy.
Lots and lots of water!
My stomach is a topic I deal with day to day. I do take a probiotic most days, well I try to when I think of it, kinda need to work on that! But I get stressed easily and get upset stomachs even more easy, so I usually try to run to soothe mine. It is the only thing that usually sounds even somewhat appealing and always helps me to feel better. That and apple cider vinegar mixed with honey and hot water!
I eat lots of fruits and veggies daily
Jog or yoga. A hot bath, lots of water, and a good nights sleep works well too.