Living with Crohn’s disease or ulcerative colitis is already a challenging journey. Throw stress into the mix and it’s like adding fuel to the fire.

In this blog, we’re going to explore the intricate relationship between stress, the immune system, and inflammatory bowel disease (IBD).

How our bodies respond to stress

Stress isn’t just about feeling overwhelmed; it’s also a physical response that affects our bodies. These physical responses and instincts were integral to survival when humans first walked the earth, which is why it’s presumed our brains are wired this way. When stressed, our brain releases chemicals and hormones such as cortisol, and our nervous system activates physical responses, which we usually refer to as the fight or flight response. For people with IBD, this can be particularly problematic.

Short-term stress, like arguments, and having a presentation or test coming up is completely normal. This might present in your body as sweaty palms, butterflies, a fast heart rate etc.

Stress becomes a bigger problem when stressors continue without relief or periods of relaxation. Things like work, finances, and family problems can be a cause of long-term stress. So can living with a chronic health condition such as IBD, and so begins the cycle. Long-term stress leads to a cascade of physical, emotional, and behavioural symptoms. These can manifest as pain, a fast heart rate, chronic fatigue, insomnia, headaches, dizziness, shaking, high blood pressure, muscle tension, digestive problems, low libido, anxiety, irritability, depression, panic attacks, and even a weakened immune system.

The Gut-Brain Connection

You may have heard about the “gut-brain axis.” This is the bi-directional communication between our central nervous system (the brain and spinal cord) and our enteric nervous system (the gut). Because the enteric nervous system relies on the same type of neurons and neurotransmitters that are found in the central nervous system, some medical experts even refer to our gut as our second brain.

When we’re stressed, thanks to this bidirectional communication, our gut knows it. This is why IBS is often attributed to psychological issues such as stress, depression, and anxiety. For those with Crohn’s disease and ulcerative colitis, this often translates as worsening symptoms.

Immune System in Overdrive

Your immune system is often already in hyperdrive when you live with IBD. Remission is about finding the right balance for your body to be able to function and heal itself.

Stress can lead to increased inflammation in the digestive tract, making us more susceptible to flares. It can also affect the production of antibodies and other immune factors, weakening the immune system, meaning we’re more susceptible to illnesses and unable to fight off infections, which is already a concern for many of us.

Stress Management

So, what can you do to manage stress and its impact on your IBD? Well, it’s definitely easier said than done, but finding effective stress management techniques is really important. What works for one person is not necessarily going to work for another – much like everything else in IBD.

Identifying sources of stress and looking at whether there’s anything within our power that can be done to lessen that is a good starting point. For me, looking at when my stress response was activating made me realise how on edge I was all of the time. My internal dialogue often made things seem more dramatic and important than they really were, too. Still, seeing a problem and fixing it are two different things, and changing patterns and habits like that take time.

You might try out some new hobbies to see what you find relaxing. Whether it’s being out on your motorbike, hiking, reading, crafting, meditation, mindfulness practices, or simply having a hot bath, be sure to make time for it. Personally, I love gardening, nature, and yoga. These are the things that bring my overactive mind some peace and calm.

If you feel inclined to, some emotional work may be helpful. Getting to the root of why certain things trigger stress reactions in us can help us unravel it. That said, I realise it’s not for everyone. It’s certainly not easy, and I think it’s something that you might find is a constant work in progress once you start. It might also be something you find you’d like professional help with.

Connecting with the Community

Remember, you’re not alone in this. Other people with Crohn’s and colitis often just “get it”, without the need for a whole backstory or unsolicited advice. Sometimes, just talking about what you’re going through can help alleviate stress. So reach out and share your experiences with your IBD community. Who knows, you may even inspire others to share theirs.

Conclusion

Living with IBD is tough, and stress can make it even tougher. Understanding the gut-brain connection and how stress affects your immune system is the first step. By managing stress and connecting with your IBD community, you can help minimise its impact and lead a healthier, happier life.