Can Stress Cause Diarrhea? Yes—Here’s How Stress Can Affect Your Gut

Navigating stressful situations can cause gastrointestinal distress. Understanding how stress can affect the stomach can provide useful insight into how you can get relief the next time you feel overwhelmed or out of control. 

Read on to learn more about the link between stress and diarrhea, and what you can do to manage stress (and your gut). 

How emotions are connected to your stomach

Many people might wonder why stress can cause diarrhea, and how to prevent it. After all—gastrointestinal distress can be a major source of stress for many. While the link might seem unclear, the answer generally lies in the hypothesized gut-brain connection. 

Experts believe that the stomach is made of many nerves, similar to what we see in the brain. These nerves are thought to be connected to centers in the brain that can control how your body responds when under pressure or stress.

Prior to the diarrhea occurring, your body may have a reaction when you encounter something you consider to be a threat. It doesn’t have to be a “true” physical threat to count, however. Often, it can be as small as something that you don't want to do that can create this level of stress or nervousness. In such circumstances, your heart rate could elevate, your muscles may get tense, and in some cases, your colon might increase its contractions to respond to the perceived threat. The reaction from your colon can bring on a bout of diarrhea at times.

About stress-induced diarrhea 

Chronic stress can activate the body's fight or flight response and spike blood pressure, affecting the enteric nervous system and potentially leading to stress-induced diarrhea. This condition often worsens symptoms, including those associated with conditions like irritable bowel syndrome (IBS), particularly in individuals prone to stress and anxiety. 

Seeking medical advice can be important for managing stress-induced diarrhea effectively. It may be exacerbated by underlying conditions that should be medically reviewed and addressed to maintain overall physical and mental health.

Does stress always cause diarrhea? 

If you experience a stomachache related to stress, the outcome may vary depending on your digestive system. Every stomach (and stomachache) can be different and unique to the person experiencing it.

Stomach and gut symptoms you may notice in connection to the body's possible gut-related reaction to stress can include cramps, nausea, lack of appetite, indigestion, unusual hunger, constipation, and diarrhea. In some cases, peptic ulcers and irritable bowel syndrome, or IBS, can be brought on by stress.

How can diet help stress-related diarrhea? 

Food and stress can stimulate your stomach, and each may do so on different levels. Maintaining a blander diet under times of stress can help limit your risk of diarrhea or constipation. 

There are several foods you can try to help soothe your stomach either ahead of time, or in a time of acute stress and strain. Some of these can include: 

• Rice 
• Bananas 
• Chicken or other lean forms of protein 
• Bread 
• Whole foods (such as veggies and fruits) 

Before implementing any dietary changes, you may wish to speak to your doctor for a personalized plan that suits your needs. They can also evaluate you to determine if you may be experiencing any underlying physical conditions that could be contributing to your experience.

What to do if you're experiencing stress-related bowel changes

If your stress causes diarrhea or an upset stomach, there can be options for immediate relief. There are many different over-the-counter medicines available to treat stomach issues. You can also take something for constipation if you need to get your bowels moving. 

Imodium, laxatives, peppermint oil, and other remedies can all be helpful—and should generally be taken under the direction of your practitioner. Your doctor might also suggest gut-friendly diets that can support healthier overall function and resiliency. Of course, it is important to only take something that addresses your particular issue.

Some forms of stress can be okay (and may even be helpful!) However, when stress leads to excessive worrying about problems at home, work, or with your relationships, it could irritate your digestive system. It can be helpful to learn to understand what triggers your stress and how your stomach reacts. You can then determine actions you can take to minimize stress and problems for your stomach. Here are other actions you can take to control stress and manage your digestive system:

• Keep track of what causes your stress and the symptoms you experience in a journal. You can write about what you are feeling and the actions you take to get relief. This can help you know what to do later, possibly helping you feel better more quickly.
• Try not to take on more tasks than necessary. It can be helpful to avoid pushing yourself too hard, and to learn to say "no."
• Prioritize your responsibilities. It can be helpful to take care of the most important things first and work your way down your to-do list. You may also choose to do things at your own pace and try avoiding perfectionism.
• Remain positive about things going well in your life. Sometimes things will not happen in the manner you want them to, especially when you have no control over the outcome. However, in these cases, it can be helpful to remain positive and seek to find the good, as this can shift your mindset from one of stress to one of gratefulness. 
• Participate in a social group, counseling, or a support group to talk about your feelings and to get things off your chest. This option can also be helpful for calming excessive nerves.
• Engage in forms of exercise and physical activity and make plans to do so regularly. You can reduce stress by walking, running, yoga, and other healthy activities to encourage the body to release hormones to help your mood.
• Learn how to slow down through techniques such as relaxing muscle exercises, deep breathing exercises, and visualization. You can find more benefits from these practices when you choose to do them regularly.

How can online therapy help address stress? 

Online therapy is one way some people choose to manage the stress in their lives. Online cognitive behavioral therapy has worked for many people—allowing them to pinpoint negative thoughts and develop strategies for thinking more positively.

BetterHelp offers affordable and convenient therapy for most. You can meet with a therapist and talk about all of the things that may be causing you to feel stress from the comfort of your own home or safe place. This can be a much more approachable form of support for those who may feel overwhelmed at the thought of leaving their house, or at the thought of having stress-related diarrhea when they are out. 

Is online therapy effective for stress management?  

The National Council on Aging has found information that suggests that online therapy can be just as effective as in-person therapy for certain mental health conditions, such as anxiety disorders, depression, and general stress. Additionally, cited research from the same source explored a meta-analysis of 20+ studies concurring on the efficacy and range of use for online therapy.