If you havediarrhea-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.
Westend61/Getty
Keep Your Gut in Check With a Pep Talk
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.
These self-talk strategies may seem overly-simplistic, but repeating these affirmations and reminders can really help to relieve anxiety.
Use whatever phrase or words of encouragement that work to help you stay calm and focused until you reach a restroom.
Practice Kegel (Pelvic Floor) Exercises
Use Deep Breathing Techniques
Deep,diaphragmatic breathingis shown to significantly reduce temporary anxiety.In fact, self-administeredcognitive behavioral therapyhas 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.
6 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Caron B, Ghosh S, Danese S, Peyrin-Biroulet L.Identifying, understanding, and managing fecal urgency in inflammatory bowel diseases.Clin Gastroenterol Hepatol. 2023;21(6):1403-1413.e27. doi:10.1016/j.cgh.2023.02.029Islam Z, D’Silva A, Raman M, Nasser Y.The role of mind body interventions in the treatment of irritable bowel syndrome and fibromyalgia.Front Psychiatry. 2022;13:1076763. Published 2022 Dec 22. doi:10.3389/fpsyt.2022.1076763Booth J, Bliss D.Consensus statement on bladder training and bowel training.Neurourol Urodyn.2020;1-21.doi:10.1002/nau.24345National Institute of Diabetes and Digestive and Kidney Diseases.Kegel exercises.Okawa Y.Effectiveness of pelvic floor muscle training for treating faecal incontinence.Gastrointest Disord. 2024; 6(3):774-783. doi:10.3390/gidisord6030053Banushi B, Brendle M, Ragnhildstveit A, et al.Breathwork interventions for adults with clinically diagnosed anxietydisorders: a scoping review.Brain Sci. 2023;13(2):256. doi:10.3390/brainsci13020256Additional ReadingStress and the Gastrointestinal TractAmerican Journal of Physiology - Gastrointestinal and Liver Physiology2011 4:G519-G524.Ford, A., et.al. American College of Gastroenterology Monograph on the Management of Irritable Bowel Syndrome and Chronic Idiopathic ConstipationAmerican Journal of Gastroenterology2014 109:S2-S26.
6 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Caron B, Ghosh S, Danese S, Peyrin-Biroulet L.Identifying, understanding, and managing fecal urgency in inflammatory bowel diseases.Clin Gastroenterol Hepatol. 2023;21(6):1403-1413.e27. doi:10.1016/j.cgh.2023.02.029Islam Z, D’Silva A, Raman M, Nasser Y.The role of mind body interventions in the treatment of irritable bowel syndrome and fibromyalgia.Front Psychiatry. 2022;13:1076763. Published 2022 Dec 22. doi:10.3389/fpsyt.2022.1076763Booth J, Bliss D.Consensus statement on bladder training and bowel training.Neurourol Urodyn.2020;1-21.doi:10.1002/nau.24345National Institute of Diabetes and Digestive and Kidney Diseases.Kegel exercises.Okawa Y.Effectiveness of pelvic floor muscle training for treating faecal incontinence.Gastrointest Disord. 2024; 6(3):774-783. doi:10.3390/gidisord6030053Banushi B, Brendle M, Ragnhildstveit A, et al.Breathwork interventions for adults with clinically diagnosed anxietydisorders: a scoping review.Brain Sci. 2023;13(2):256. doi:10.3390/brainsci13020256Additional ReadingStress and the Gastrointestinal TractAmerican Journal of Physiology - Gastrointestinal and Liver Physiology2011 4:G519-G524.Ford, A., et.al. American College of Gastroenterology Monograph on the Management of Irritable Bowel Syndrome and Chronic Idiopathic ConstipationAmerican Journal of Gastroenterology2014 109:S2-S26.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Caron B, Ghosh S, Danese S, Peyrin-Biroulet L.Identifying, understanding, and managing fecal urgency in inflammatory bowel diseases.Clin Gastroenterol Hepatol. 2023;21(6):1403-1413.e27. doi:10.1016/j.cgh.2023.02.029Islam Z, D’Silva A, Raman M, Nasser Y.The role of mind body interventions in the treatment of irritable bowel syndrome and fibromyalgia.Front Psychiatry. 2022;13:1076763. Published 2022 Dec 22. doi:10.3389/fpsyt.2022.1076763Booth J, Bliss D.Consensus statement on bladder training and bowel training.Neurourol Urodyn.2020;1-21.doi:10.1002/nau.24345National Institute of Diabetes and Digestive and Kidney Diseases.Kegel exercises.Okawa Y.Effectiveness of pelvic floor muscle training for treating faecal incontinence.Gastrointest Disord. 2024; 6(3):774-783. doi:10.3390/gidisord6030053Banushi B, Brendle M, Ragnhildstveit A, et al.Breathwork interventions for adults with clinically diagnosed anxietydisorders: a scoping review.Brain Sci. 2023;13(2):256. doi:10.3390/brainsci13020256
Caron B, Ghosh S, Danese S, Peyrin-Biroulet L.Identifying, understanding, and managing fecal urgency in inflammatory bowel diseases.Clin Gastroenterol Hepatol. 2023;21(6):1403-1413.e27. doi:10.1016/j.cgh.2023.02.029
Islam Z, D’Silva A, Raman M, Nasser Y.The role of mind body interventions in the treatment of irritable bowel syndrome and fibromyalgia.Front Psychiatry. 2022;13:1076763. Published 2022 Dec 22. doi:10.3389/fpsyt.2022.1076763
Booth J, Bliss D.Consensus statement on bladder training and bowel training.Neurourol Urodyn.2020;1-21.doi:10.1002/nau.24345
National Institute of Diabetes and Digestive and Kidney Diseases.Kegel exercises.
Okawa Y.Effectiveness of pelvic floor muscle training for treating faecal incontinence.Gastrointest Disord. 2024; 6(3):774-783. doi:10.3390/gidisord6030053
Banushi B, Brendle M, Ragnhildstveit A, et al.Breathwork interventions for adults with clinically diagnosed anxietydisorders: a scoping review.Brain Sci. 2023;13(2):256. doi:10.3390/brainsci13020256
Stress and the Gastrointestinal TractAmerican Journal of Physiology - Gastrointestinal and Liver Physiology2011 4:G519-G524.Ford, A., et.al. American College of Gastroenterology Monograph on the Management of Irritable Bowel Syndrome and Chronic Idiopathic ConstipationAmerican Journal of Gastroenterology2014 109:S2-S26.
Stress and the Gastrointestinal TractAmerican Journal of Physiology - Gastrointestinal and Liver Physiology2011 4:G519-G524.
Ford, A., et.al. American College of Gastroenterology Monograph on the Management of Irritable Bowel Syndrome and Chronic Idiopathic ConstipationAmerican Journal of Gastroenterology2014 109:S2-S26.
Meet Our Medical Expert Board
Share Feedback
Was this page helpful?Thanks for your feedback!What is your feedback?OtherHelpfulReport an ErrorSubmit
Was this page helpful?
Thanks for your feedback!
What is your feedback?OtherHelpfulReport an ErrorSubmit
What is your feedback?
