This relationship is necessary and important for bodily functions, such as digestion. Sometimes, however, this connection can cause unwanted symptoms, like stomach pain, constipation, or diarrhea.

Thoughts and emotions triggered by stress can have an effect on your stomach and bowels. The reverse can also occur. What goes on in your gut can cause stress and long-term upset.

Chronic constipation, diarrhea, and other types of bowel conditions may trigger anxiety, causing a vicious circle of stress.

Whether it’s your brain or your bowels that are steering the stress ship, constipation is not fun. Figuring out why it is happening and what you can do about it may help.

Stress factor

When you eat, the neurons that line your digestive tract signal your intestines to contract and digest your food. When you’re under stress, this digestive process can slow down to a crawl. If the stress you have is severe or long-term, symptoms such as stomach pain and constipation can become chronic.

Stress can also cause inflammation to occur in your gastrointestinal tract, increasing constipation and worsening existing inflammatory conditions you may have.

Can stress exacerbate other conditions?

Certain conditions that cause constipation can be made worse by stress. These include:

• Irritable bowel syndrome (IBS)
• Inflammatory bowel disease (IBD)

IBS and IBD both react to and cause stress. People with IBS have colons that respond intensely to anxiety, causing muscle spasms, abdominal pain, and constipation.

Major life events have been linked to the onset of IBS, such as:

• death of a loved one
• early childhood trauma
• depression
• anxiety

Because the colon is controlled by the nervous system, you may feel depressed or anxious if you have this condition. You may also have anxiety not related to IBS, which can increase symptoms.

People with IBS or IBD may also feel pain more intensely than those without these conditions. That’s because their brains are more reactive to pain signals from the gastrointestinal tract.

Can poor food choices contribute?

When you’re stressed you may be more likely to reach for the double-fudge ice cream instead of a kale salad. Stress and bad food choices sometimes go together. If you’re experiencing stress-related constipation, this can make matters worse.

Try passing up the foods that you know cause problems. It may help to keep a food diary so you know which ones affect you most. Most often the culprits include:

• very spicy foods
• greasy foods
• dairy
• high-fat foods

Fiber-filled ingredients may be a good choice for some, but for others they may make constipation worse. That’s because they are harder to digest. Try experimenting with healthy foods to see which ones work best for you.

If you have IBS, you may also benefit from eliminating carbonated sodas, caffeine, and alcohol from your diet permanently, or until your symptoms subside.

What can you do?

If stress is causing your chronic constipation, you may benefit most from addressing both issues:

Over-the-counter laxatives can help reduce or eliminate occasional constipation.

Yoga, exercise, and meditation may all help to alleviate stress.

Cognitive behavioral therapy helps you manage feelings of anxiety and depression.

Make healthy lifestyle changes, such as adjusting your diet and getting enough sleep.