How to Deal With IBS Diarrhea Urgency

If you have diarrhea-predominant IBS (IBS-D), you know well the feeling of panic that can accompany the sensation of impending diarrhea. The anxiety of not making it to a restroom in time can make the feeling worse, increasing abdominal cramping and intensifying the sense of urgency.

You are certainly not alone in dealing with this, as it is a common problem for people with IBS-D and can be very hard to manage.

Fortunately, there are some things you can do when experiencing IBS diarrhea urgency that might help calm your system until you can safely make your way to a bathroom.

Keep Your Gut in Check With a Pep Talk

Our bodies, especially our guts, are very attuned to what we are thinking and feeling. When we talk to ourselves in a panicked way, our bodies respond by kicking on the stress response system. Unfortunately, the body is programmed to loosen bowel control in emergencies as part of the fight-or-flight response.

You can use this knowledge of the workings of your digestive system to your advantage. Talking calmly to yourself will encourage your body to "turn off" the alarm system.

In using calming self-talk, you want to think about talking to yourself the way you would talk to a close friend who was upset or agitated. Be kind, supportive, and encouraging.

• "I need to try to stay calm. Let me breathe deeply and try to be more relaxed as I make my way to a bathroom."
• "The calmer I stay, the calmer my body will be."
• "I need to have faith in my body, that it will not let loose until I am safely on the toilet."

These self-talk strategies may seem overly-simplistic, but repeating these affirmations and reminders can really help to relieve anxiety.

Practice Kegel (Pelvic Floor) Exercises

When you feel a loose bowel movement coming on, it can be very hard to hold it in. You can work to tighten up the anus sphincter and pelvic floor muscles by doing simple exercises for just a few minutes a day.

You can do the exercises sitting or lying down. The idea is to squeeze your anus and pelvic floor muscles, hold for several seconds, and then release gently. You can start by doing this as many times as is comfortable, and slowly work your way up to several sets of 10-12, and three to five sets a day. The goal is to help you better control your bowel movements. It will take a few weeks to strengthen the muscles.

Use Deep Breathing Techniques

Deep, diaphragmatic breathing is shown to significantly reduce temporary anxiety. In fact, self-administered cognitive behavioral therapy has been shown to provide short-term relief of IBS symptoms. The nice thing about the use of deep breathing techniques, in contrast to other relaxation techniques, is that they can be used anywhere, anytime, without anyone else knowing. Like all skills, the more you practice, the better you will be.

Summary

For a person with a digestive issue that causes diarrhea, there's always the fear of not reaching a toilet in time. It is all too common for people suffering from IBS-D to have fecal incontinence.

You might feel embarrassed to bring this up with your doctor, but it is important to discuss your concerns with them. Increasingly, medical providers are recommending cognitive therapy-based approaches to help manage IBS-D symptoms. You may feel better about handling your anxiety if you use some self-care strategies.