Relaxation with CED - The best techniques for coping with stress

Although stress is not the cause of chronic inflammatory bowel disease (IBD), it can have a negative impact on the course of the disease and the quality of life of those affected. It is therefore particularly important to deal with stressful situations correctly.

Constant stress can have a negative impact on health.
For people with IBD in particular , relaxation is an important factor in reducing relapses.

More relaxation for CED

Why is relaxation so important for IBD?

Perhaps you've noticed that you've had more severe symptoms during or after a stressful period or that you've even had another flare-up. This is exactly what can happen when psychological stress and demands become too much. It is therefore particularly important for patients with IBD to avoid prolonged stress and find effective methods of coping with stress. Conscious relaxation and regular exercise not only promote your general well-being, but can also help to alleviate your IBD flare-ups. But how can you do this? Which relaxation techniques are particularly helpful? 

In this blog post, we will introduce you to various methods and exercises that can help you to reduce stress in your everyday life and find more relaxation. 

How does stress affect the gut-brain axis & why does relaxation help with IBD?

The gut-brain axis is the direct line between the brain and the nervous system of the digestive tract. The gut and the brain communicate with each other via nerves and special messenger substances. A well-known example of such a neurotransmitter is serotonin, the happiness hormone. 

  • Emotions in the brain have an influence on the gut: stress or anxiety can lead to digestive problems. 
  • The processes in the gut are communicated to the brain: A restless bowel can affect your general well-being and even change your mood. 

Crohn's disease or ulcerative colitis can be troublesome for various reasons and put a strain on your psyche. Perhaps the IBD is limiting you and you can no longer do things in the way you are used to. The fact that you don't know if and when a new flare-up will occur can bring uncertainty into your life. The discomfort and consequences - diarrhea, bloating, scars - can lead to shame. And what's more, dealing with pain is often challenging. Everyone is afraid at times - of a difficult situation, of change or even of Crohn's disease or ulcerative colitis. However, a healthy level of anxiety is exceeded when fears dominate your life and you base your everyday life on them. This can also happen as a result of IBD. You may avoid longer trips for fear of sudden diarrhea. Gradually, this fear becomes more and more ingrained and you dare to do less and less. At some point, you won't even dare to leave the house for a shopping trip or an evening at the movies. 

Gut & brain in balance - targeted use of relaxation for IBD

Knowing how the brain and the digestive tract communicate directly with each other and are connected can of course also be used therapeutically. Various relaxation techniques (such as yoga, autogenic training, abdominal hypnosis and intestinal hypnosis) can have a positive effect on the intestines and lead to a calming of the intestines, especially in the case of IBD. 

There are two ways in which you can solve a stress problem. You can eliminate the source of stress. This is the most effective way. However, some causes of stress - such as IBD - cannot simply be switched off. The second option is to learn how to deal better with stress and its triggers. This includes developing an active approach to dealing with Crohn's disease or ulcerative colitis and doing as much as possible for your general well-being. Making a conscious effort to relax is also a good protection against stress. There are various strategies for dealing with stress better. 

Stress management strategies for IBD - How to relax your gut

1. mindfulness & meditation for more relaxation with IBD - harnessing the power of calm

Mindfulness training and meditation are proven methods for harmonizing body and mind. These techniques help you to consciously experience the moment and detach yourself from stressful thoughts. Studies show that mindfulness training can reduce inflammation levels in IBD patients and therefore has a positive effect on the course of the disease. 

EXERCISE: Simple meditation

  1. Assume a resting position: Sit down comfortably and close your eyes. 
  2. Focus on your breathing: Breathe in and out deeply, concentrate on your breath. 
  3. Observe thoughts: Let your thoughts pass by without holding on to them. 

Regularly practicing this simple meditation can help to reduce stress and achieve deeper relaxation. 

2. yoga for body & mind for better stress management with IBD

Yoga combines breathing exercises, meditation and physical movements, making it a holistic relaxation method. It not only improves physical flexibility and strength, but also has a positive effect on mental health. 

EXERCISE: Beginner yoga poses

  • Mountain pose (Tadasana): Stand with your feet closed and your arms at your sides. Breathe in and out deeply. 
  • Downward-Facing Dog (Adho Mukha Svanasana): Come into a position with your hands and feet on the floor and your buttocks stretched upwards. 

Viparita Karani - the inversion pose: this exercise is perfect for the evening before going to bed, it stimulates the parasympathetic nervous system - which brings us down and relaxes us.  

  1. To do this, place a cushion under your back, for example, at about coccyx height 
  1. Put your legs up (you can also lean them against the wall if you find it too strenuous otherwise) 
  1. Hold for approx. 2 minutes and breathe in and out deeply. 
Coreway tip

These exercises are easy to learn and can help to relax the body and calm the mind  

3. breathing techniques for in between - how to calm your nervous system

Breathing exercises are a simple and effective way to reduce stress. By consciously controlling your breathing, you can put your body in a state of calm and relaxation. 

EXERCISE: Deep abdominal breathing

  • Assume the position: Sit upright or lie flat on your back. 
  • Breathing: Breathe deeply through your nose into your belly and out through your mouth. Place your hands on your stomach to feel the movement. 

This exercise can be done at any time and helps you to find peace quickly. 

4. progressive muscle relaxation - targeted release of tension

Jacobson's progressive muscle relaxation aims to achieve deep relaxation by systematically tensing and relaxing certain muscle groups. 

EXERCISE: Progressive muscle relaxation

  • Assume a resting position: Lie down or sit down comfortably and close your eyes. 
  • Tense and relax muscle groups: Tense each muscle group in turn for about 5-10 seconds and then relax them for 20-30 seconds. Start with your hands and work your way through your body. 

By practising regularly, you can learn to recognize and release tension more quickly. 

5. further relaxation methods for CED

In addition to the techniques mentioned, there are other methods that can contribute to relaxation: 

  • Sport and exercise: Regular physical activity can reduce stress and increase well-being. 
  • Walks in nature: Spending time in nature has a calming effect and helps to clear your head. 
  • Massages and aromatherapy: These treatments promote relaxation and can be particularly beneficial. 

6. change your inner attitude

  • Gain distance: Do you feel like you're losing the big picture in a situation? Take a step back and try to look at the whole thing from a distance. Use simple meditation to feel inside yourself and imagine an inner observer looking at all your feelings and thoughts. This will make it easier to recognize solutions. 
  • Think positively: Try to maintain a positive attitude and focus on the positive aspects of your life. To do this, write down three things you are grateful for in the evening. 
  • Conserve resources: Make sure you use your energy wisely and don't overextend yourself. 

Quick Facts - Summary for more relaxation with CED

  • The gut-brain axis shows how closely our brain and digestive tract are connected. 
  • Conscious relaxation techniques such as yoga, autogenic training or hypnosis can alleviate the symptoms of IBD. 
  • Mindfulness and meditation help you to consciously experience the moment and let go of stressful thoughts. 
  • An active approach to IBD and regular relaxation can have a positive influence on the course of the disease. 
  • Professional help for depression and anxiety is important to improve quality of life. 

Try out different methods and find out which ones suit you best and can be integrated into your everyday life. If you regularly pay attention to relaxation with IBD, you can reduce your symptoms in the long term.

We hope this article has given you helpful suggestions on how to manage stress and bring more relaxation into your life. Let us know which techniques work best for you and how you have integrated them into your everyday CED life. 

Sources

Konturek, P.C., Konturek, K. & Zopf, Y. Stress and chronic inflammatory bowel disease. MMW - Fortschritte der Medizin 162 (Suppl 5), 3-6 (2020). https://doi.org/10.1007/s15006-020-0657-7
Wagner-Link, A., "Gelassen bleiben", TK brochure, 2012; TK-AntiStressCoach 2022


Sleep is also known to play a key role in reducing stress. Read our article on this: Restful night despite IBD: 12 tips for a good night's sleep

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