Image: Representational — Healing with mindfulness and nature
What is IBS?
IBS is known as Irritable Bowel Syndrome. For me, while I experienced it I had this urge of always wanting to go to the toilet. I used to go to the washroom for at least 12-13 times a day. If there is some food that does not agree with me, the number would go much higher. At the end, I felt completely handicapped. I ended up staying home without energy as all the salts were lost because of the constant diarrhea. Every second I used to feel the movement in the intestines.
What are the types of IBS?
There are two types.
- constipated
- diarrhea
Extreme anxiety causes IBS. When you're anxious, your nervous system goes into fight-or-flight mode. Blood flow is redirected away from your digestive system, causing imbalances — this is why anxiety often leads to IBS symptoms.
For me, anxiety is the worry that is caused by repeatedly reminding myself of what happens in case of failure if a certain task that I always wanted to happen does not happen and if task A fails, what is the ripple effect that it causes on other tasks that I planned. Finally linking everything to lowering self-worth, which in turn increases the anxiety of failing in smaller tasks...
This pattern continues and worsens by time.
When you identify yourself in such a situation, I call that overthinking (which is only causing you harm). Any feeling is supposed to last only up to a maximum of 3 minutes if observed quietly. If you observe the feeling beyond 3 min and relate with the above symptoms, probably you are overthinking.
Techniques to stop overthinking
There are 5 sensory organs that the brain takes inputs from:
Eyes, Ears, Nose, Tongue and Skin.
How to utilize each one separately to calm down.
Eyes:
- Look at 5 things that are around you.
Ears:
- Listening to meditating music that relaxes you.
- Also, when you speak, you hear yourself.
Spiritual Practices:
- Reciting mantras helps you if you are religious.
Tongue:
- Chewing a gum slowly
- Observing raisin's texture on your tongue without chewing them.
Skin:
- Massage therapy
- Acupuncture
- Having a hot bath with scented candles.
Nose:
- Candles and few scents which are aimed at stress relief
Apart from all the above mentioned techniques:
Breathing techniques such as holding your breath for as long as you can and releasing the air slowly and repeating the process for almost 5 minutes with a combination of other techniques mentioned above.
If none of the techniques work, try talking to others. Just focus on listening to them, just try to imagine what they are narrating.
Food also plays a role in IBS.
Naturopathy is a concept that teaches we are what we eat. In Naturopathy there are no medicines; that is what I liked the most. I tried Naturopathy and it worked wonders for me. I try to follow as much as I can. Being a foodie has always been hard for me to accept Naturopathy, so I don’t overdo it. Those concepts help you to learn more about your body and find solutions mostly without medicines.
Fasting Technique That Helped Me
If you experience a flare in stomach, try fasting.
I wake up in the morning around 5 AM and have around one liter of water, freshen up
Do some chores and have one more liter of water, then if required I will freshen up again.
All this happens by 7 AM.
Having pure honey which is not pasteurized is really the key for this type of fasting.
Be sure to consult your doctor before proceeding with this kind of fasting.
Have two tablespoons of honey every two hours. Starting from 8 AM till 6 PM. You will probably finish around 250 gms of honey in a day.
Try finishing 5 liters of water in a day before 5 PM.
How habits pull you back to IBS?
When you are always focused on the result, only result gives the satisfaction. Once you reach your target, your mind automatically searches for a new target. This is one such example of a habit that does not allow you to get out of IBS.
How to form habits?
Try including things that help you remain peaceful in this fast paced world.
Few things that helped me maintain my peace are meditation which I ridiculed during my childhood but seems to be one of the powerful tools.
Taking a shower with bath bombs along with bath meditation video that I found on YouTube.
If you are spiritual you can try reciting words loud with your mind focused on the words that you recite... Try with eyes closed and let us know if you feel the difference.
Always ask yourself how you are feeling several times in a day. Maintain a healthy relationship with yourself. Always be the first person to console yourself.
How small an achievement may be, always appreciate yourself and be grateful.
How your environment impacts you?
Do not respond when you are feeling any negative emotions such as anxiety, anger, irritation. Most of the times we say things we do not mean and it only makes things worse for you.
The relationship that you maintain with yourself, try extending it to your dear ones and at workplace. Give it some time and people often notice the small difference and appreciate you for being kind and warm.
Books that helped me
- Things You Can See Only When You Slow Down by HAEMIN SUNIM
- Unf#ck Your Brain by Faith G. Harper
🛠️ IBS Healing Checklist:
- ☑️ Identify anxiety-overthinking loop
- ☑️ Practice 5-senses grounding
- ☑️ Try breathing exercises daily
- ☑️ Explore spiritual recitations or mantras
- ☑️ Consider mindful fasting (with doctor’s advice)
- ☑️ Read: Unf#ck Your Brain & Things You Can See Only When You Slow Down
Thank you — SaiRiyaTales