Irritable Bowel Syndrome (IBS), with a prevalence of 10-22% in adults, has long been considered a psychosomatic disorder. The scientific connection between anxiety, panic attacks, and IBS has been established, as well as the association of this psychosomatic condition with vegetative symptoms, anxiety states, depression, and avoidance behavior due to the fear of somatic symptoms.
The severity of gastrointestinal symptoms is directly related to the development and severity of anxiety states and panic attacks. Another factor that may influence symptoms is anxiety as a persistent character trait. Symptoms associated with anxiety are exacerbated with maladaptive perception of IBS symptoms.
Therefore, reducing or managing anxiety directly affects the physical manifestations of digestive disorders. Numerous studies have shown that psychotherapeutic treatment of anxiety and anxiety disorders significantly reduces abdominal manifestations of irritable bowel syndrome.
How can you influence a high level of anxiety and, if necessary, alleviate the symptoms of panic attacks?
First and foremost, when experiencing anxiety due to digestive disorders, it is necessary to consult with a doctor to rule out organic gastrointestinal diseases.
Once it becomes clear that the somatic condition is a somatic disorder, several techniques can help reduce anxiety or the sense of anxiety, commonly used in dealing with panic attacks and anxiety.
For example:
If you suddenly feel inexplicable anxiety, an anxiety attack, or feel anxious before sleep or in the morning, try to locate where this feeling begins or where the epicenter of anxiety is (this could be in the abdomen or chest).
Focus your attention on this part of your body while observing it detachedly, taking a slow breath through your nose and a very slow exhale through your mouth. Practice this for 5-10 minutes.
Sometimes, this may be sufficient for a significant reduction in the feeling of agitation or anxiety. If these feelings do not disappear or do not decrease to your comfortable level, imagine that you are inhaling air through your nose in the form of energy of your favorite color and filling that part of your body where your discomforting sensations are concentrated. Upon exhaling through your nose, imagine that you are expelling air saturated with anxiety. Continue breathing like this for a few more minutes. Usually, this significantly reduces symptoms and manifestations, even panic attacks.
Remember that the best results come from a comprehensive approach with a psychologist, psychotherapist.
My many years of experience working with such clients have shown that only a comprehensive approach to various methods can help stabilize the well-being of clients with anxiety and confidently get rid of panic attacks.