IBS or anxiety? 3 simple ways to find out…
We are a nation often too embarrassed to talk gut stuff right? But with so many people living with digestive discomfort, bloating, stomach pain and IBS-like symptoms, it’s probably time we got a bit more comfortable discussing it – because sometimes what feels purely physical, has a strong connection to stress, anxiety and nervous system overload.
And if you’re a performer or artist, this connection can become even more relevant… Long rehearsal days, auditions, filming schedules, live performances, travel, public visibility, adrenaline highs and the pressure to stay “on” can all place the nervous system under significant strain. Not to mention often working with demanding or difficult personalities… (it’s gotta be acknowledged!)
When the body is spending lots of time in this heightened state, digestion is often one of the first systems to feel the impact…
Don’t worry, reader. I’ll go first… 😉
If you’ve followed me for a while, you may have heard me gassing (pun intended) about the time I once found myself with such debilitating belly pain that I ended up in A+E and couldn’t go on stage that night. It was so bad, I thought it must be a hernia, only to be told by the brusque A&E lady that it was in fact trapped wind… From then (after I got over the embarrassment) I began thinking about other IBS symptoms I’d been experiencing and set to work diligently “fixing” my diet.
But when that didn’t seem to change anything and with my knowledge of the nervous system beginning to grow, it finally clicked. It was anxiety. And every “episode” of IBS I’d experienced, I could link to a situation that had caused me challenge or stress.
Now, the Jess of today knows that the relationship between our brain and gut is one of the most powerful lines of communication in the human body. Hooked up via the vagus nerve (the nerve responsible for all your rest and digest functions), the gut-brain connection plays a huge role in digestion.
When the nervous system senses stress and shifts into fight-or-flight, energy gets redirected toward immediate survival rather than processes like digestion.
Which means symptoms such as:
bloating
nausea
stomach cramps
digestive discomfort
appetite changes
urgent bowel movements
can all become more noticeable during stressful periods.
Back then, I didn’t know any of this. And often it’s only when you start joining the dots together that you realise anxiety, pressure and chronic stress may be flaring those symptoms up. As I can vouch, it’s well worth investigating…
So here’s 3 simple things you can try too:
#1 TRACK YOUR TRIGGERS 🔎
When are you getting your symptoms?
What happened before they came on?
Was there an awkward conversation?
An audition?
A stressful rehearsal?
A live show coming up?
Travel fatigue?
Something that made you feel under pressure?
Sit down with a journal and try some gentle self-enquiry to identify patterns. As you write things down, you may uncover some really interesting connections – even in just a few minutes.
#2 DO SOME DOWN-REGULATION 💆
If you suspect anxiety could be at play, take time to help your body come out of that up-regulated state.
Try:
Relaxation protocols and relaxing breathwork (I have loads on my app)
yoga and gentle movement
grounding techniques
time in nature
slowing your schedule where possible
being with people who help you feel safe
These kinds of activities support the parasympathetic nervous system, that rest & digest system.
And yes, that name matters here. Because digestion works best when the body feels safe enough to prioritise it.
#3 FIND SPACE TO BREATHE 😮💨
It wouldn’t be me without giving this a full section… When it comes to anxiety, overwhelm and nervous system regulation, breathwork is incredibly supportive.
Altering your breathing patterns helps influence physiology in real time. Slowing the breath, softening the upper chest/shoulders and extending exhales can help communicate safety to the nervous system. Supporting the shift from fight-or-flight back toward rest-and-digest. Exactly where your gut would like you to be. This can be especially helpful for performers and artists who often experience stress symptoms before going on stage, during high-pressure work periods or while trying to wind down afterwards.
I have clients who now use many of the techniques I taught them before they walk into an audition room or on stage.
Final thoughts
Digestive symptoms should always be properly assessed medically where severe, but if you’ve explored the physical side and you’re not getting anywhere, it may be worth looking at the nervous system piece too. Because anxiety doesn’t only live in the mind. It shows up in the body, in breathing patterns, in muscle tension, in sleep and in digestion.
If you’re a performer, artist or creative professional navigating anxiety, burnout, nervous system overload or physical stress symptoms linked to pressure, I offer confidential 1-1 coaching designed specifically for you.
Together we work with practical, physiology-led tools to help regulate the nervous system, reduce overwhelm and support your body back toward greater steadiness. Click here to read more - I work on set, come to your home or online 🤍