Category Archives: stress

National IBS Awareness Month

Posted on by

April is National Irritable Bowel Syndrome (IBS) Awareness Month in the UK.  IBS is a common gut problem which can cause a number of symptoms including constipation, diarrhoea, abdominal pain, flatulence and bloating.  Generally speaking, a combination of these symptoms need to have existed for 3-6 months before a diagnosis of IBS can be made.
It is thought that between 10-20% of people experience IBS at some point in their lives (www.nhs.uk).  It tends to affect more women (63%) than men (37%) and the average age of patients is 41 (Michael Franklin, 2005). Although this illness is not fatal it is painful and embarrassing for those who experience it.
Doctors do not know what causes IBS but there appear to be a number of potential factors including diet, parasites in the gut and stress.  Treatment by orthodox medicine is limited and sufferers may be prescribed medication to deal with the symptoms.  They are also likely to be advised to make changes to their diet and to try relaxation techniques. 
Studies have been done that indicate that stress and the general state of mind of IBS sufferers can have a profound effect on the severity of their symptoms. Therefore techniques for relieving stress and anxiety could enable sufferers to be in control of their IBS.
 
Research by The University of Gothenberg (2012) in Sweden showed that hypnotherapy alleviated the symptoms of IBS in 40% of the people tested and that the results were long term.  Cognitive Hypnotherapy can help control the symptoms through deep relaxation and individual hypnotic suggestions. Clients can also be taught how to use these techniques in their everyday lives.
In 2010, Dr Roland Valori, editor of Frontline Gastroenterology, said ‘Of the relaxation therapies available, hypnotherapy is the most powerful’.

The Real Causes of IBS by Michael Franklin, Positive Health Magazine
Effects of gut-directed hypnotherapy on IBS in different clinical settings Lindfors P; Unge P; Nyhlin H, Bjornsson E, Abrahamsson H; Simren M; University of Gothenburg 2012
Hypnotherapy in the treatment of IBS by Wendy M Gonsalkorale and Peter Whorwell 2005 Lippincott, Williams & Wilkins
Controlled trial of hypnotherapy in the treatment of severe refractory IBS by Whorwell PJ; Prior A; Faragher EB., The Lancet 1984

The Best Medicine

Posted on by

Today, 16 January, is said to be the most depressing day of the year.  Well, I know it’s Monday, but the sun is shining and it feels like a good start to the week.
As human beings we are hardwired to look at the bright side of life even if the evidence around us suggests that the future is not looking so good.  Optimism is part of our strategy for survival and helps us to deal with financial problems, health issues and worries about our children.
This could be the reason why laughter is so good for us.  It reduces stress hormones such as cortisol and releases health enhancing hormones, such as endorphins, into the bloodstream that help to heal, rejuvenate and renew our bodies.  It can also strengthen our immune system.
Laughter can be contagious – in a good way.  The brain responds to the sound of laughter by preparing the face to laugh and smile.  If you laugh, the chances are that people around you will relax and laugh too.  So just by laughing you can improve your own mental and physical health and the wellbeing of the people you live and work with. 
What would make you have a good laugh today?  Do you have a favourite funny movie or TV programme that you could watch?  Or is there a book that really makes you laugh?  I remember the first time that I read The Diary of Adrian Mole I was incapacitated with laughter.  Even better, could you sit down with some family or friends and remember some happy, funny memories?
Whatever you do today, take your medicine – have a good laugh!

How Stressed Are You?

Posted on by
This is a question you can find the answer to if you complete the online Stress Test at www.bbc.co.uk/labuk  It takes about 20 minutes to complete the questions and tests and at the end you get feedback on your current stress levels, the possible causes and your coping strategies.
It is important to be able to manage your stress because our bodies have not evolved to deal with sustained high levels of stress and it increases your risk  of a range of life threatening illnesses including heart disease and cancer.
So what do you do if your stress level is high?  One sign of stress is rumination ie going over and over problems in your life, particularly at night.  If this happens to you, Professor Mark Williams of University of Oxford suggests a mindful three step approach that he calls the 3 Minute Breathing Space.
Step 1 Take a minute to acknowledge what’s going on.  Recognise that your mind is racing and that you don’t like it.  It’s ok not to like it so just allow it to happen without trying to fix it.
Step 2 Move your attention to your breathing.  Notice the sensations of the breath from the flow of air over your nose or mouth, down through your chest and into your stomach.  Follow the breath without trying to control it.  If your attention wanders, acknowledge where it went and then come back to your breathing.  Do that for a minute.
Step 3 Expand your attention to your whole body and notice what is going on eg the sensations in your feet, legs, torso, face etc.  Just notice them without trying to change anything.  Leave out or let go of any emotions associated with those sensations.  This may take practice but it is worth uncoupling your experience of bodily sensations from your associated thoughts and feelings
At the end of the 3 minutes, if you are still awake, the worries may still be there but you will be able to focus on possible solutions rather than infecting them with past experiences and regrets.