Your body has a system called the autonomic nervous system (ANS). It works in the background and helps control digestion. You don’t have to think about it—your body just knows what to do. But when you're really stressed or anxious, this system can get off balance. When that happens, it can make your belly feel worse and cause symptoms like pain, bloating, nausea, constipation, or diarrhea.

The good news is that there are ways to help calm your nervous system. Things like breathing exercises, gentle movement, and relaxing activities can help bring your body back into balance. Even though the symptoms are real and can be upsetting, you're not powerless—you can learn ways to feel better by calming your brain and body.

📚 References (APA Style)

• Mayer, E. A., & Tillisch, K. (2011). The brain-gut axis in abdominal pain syndromes. Annual Review of Medicine, 62, 381–396. https://doi.org/10.1146/annurev-med-012309-103958

• Carabotti, M., Scirocco, A., Maselli, M. A., & Severi, C. (2015). The gut–brain axis: interactions between enteric microbiota, central and enteric nervous systems. Annals of Gastroenterology, 28(2), 203–209. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4367209/
  
  

This infographic explains how stress can make stomach symptoms worse. When you feel stressed or anxious, your body goes into “fight or flight” mode. That means your brain gets ready to protect you, but it also slows down digestion. This can cause your stomach to hurt, feel bloated, or stop working the way it normally does.

Because your brain and gut are closely connected, stress can cause flare-ups of stomach problems like pain, nausea, or diarrhea. The good news is that learning about this connection can help you take steps—like relaxing or breathing slowly—to calm your brain and ease your gut.

📚 References (APA Style)

• Mayer, E. A., & Tillisch, K. (2011). The brain-gut axis in abdominal pain syndromes. Annual Review of Medicine, 62, 381–396. https://doi.org/10.1146/annurev-med-012309-103958

• Drossman, D. A. (2016). Functional gastrointestinal disorders: history, pathophysiology, clinical features and Rome IV. Gastroenterology, 150(6), 1262–1279.e2. https://doi.org/10.1053/j.gastro.2016.02.032
  
  

When your stomach symptoms suddenly get worse, it’s normal to feel scared or worried. You might wonder when it will stop or be afraid it will come back. This worry can make you feel more anxious, and that anxiety can actually make your symptoms feel even worse. It can become a tough cycle—your stomach hurts, you worry, and that worry makes the pain harder to handle.

This is called the anxiety-GI symptom cycle. But understanding it gives you power. You can try calming strategies like breathing, talking to someone, or relaxing your body to break the cycle and feel more in control.

📚 References (APA Style)

• Van Oudenhove, L., & Aziz, Q. (2013). The role of psychosocial factors and psychiatric disorders in functional dyspepsia. Nature Reviews Gastroenterology & Hepatology, 10(3), 158–167. https://doi.org/10.1038/nrgastro.2013.10

• Drossman, D. A. (2016). Functional gastrointestinal disorders: history, pathophysiology, clinical features and Rome IV. Gastroenterology, 150(6), 1262–1279.e2. https://doi.org/10.1053/j.gastro.2016.02.032

This infographic explains that getting tested or treated for stomach problems can be really hard. Some people feel scared, frustrated, or even sad during doctor visits or when symptoms get worse. These feelings are normal—especially if past experiences with medical care were confusing or upsetting. It can even remind you of other hard times in your life.

When you're in pain or worried about what’s happening with your body, it’s okay to feel emotional. Talking about how you feel and being kind to yourself can help. You're not alone—and your feelings matter.

📚 References (APA Style)

• Green, J., & Britten, N. (1998). Qualitative research and evidence-based medicine: patients' views of the doctor-patient relationship. Family Practice, 15(1), 45–51. https://doi.org/10.1093/fampra/15.1.45
  
  

• Taft, T. H., Ballou, S., & Keefer, L. (2013). A preliminary evaluation of internalized stigma and stigma resistance in inflammatory bowel disease. Journal of Health Psychology, 18(4), 451–460. https://doi.org/10.1177/1359105312446768

This infographic shows how hypervigilance—when your brain pays too much attention to your body—can make eating feel stressful. When someone eats, their brain may quickly start scanning for any small feelings in the belly. Even normal digestion can be mistaken for something bad, leading to symptoms like bloating, pain, or nausea. This can cause worry every time they eat, even if the food itself isn’t causing the problem.

The cycle goes like this: eat food → feel gut symptoms → brain stays on high alert → symptoms feel worse. This doesn’t mean the symptoms are “just in your head”—they are real, but they are made stronger by how closely the brain is watching. Learning to calm the nervous system can help break this cycle and make eating feel safe again.

📚 References (APA Style)

• Van Oudenhove, L., & Aziz, Q. (2013). The role of psychosocial factors and psychiatric disorders in functional dyspepsia. Nature Reviews Gastroenterology & Hepatology, 10(3), 158–167. https://doi.org/10.1038/nrgastro.2013.10

• Drossman, D. A., & Hasler, W. L. (2016). Rome IV—functional GI disorders: disorders of gut-brain interaction. Gastroenterology, 150(6), 1257–1261. https://doi.org/10.1053/j.gastro.2016.03.035

When you experience sudden stress, like a looming deadline, your body shifts into "fight-or-flight" mode. The sympathetic nervous system kicks in, releasing hormones like adrenaline and cortisol. Adrenaline, in particular, can temporarily suppress your appetite. It does this by slowing down digestion, diverting blood flow away from your digestive system, and reducing hunger signals. This is an evolutionary survival mechanism: when facing immediate danger, your body prioritizes energy for escape or confrontation, not for digesting food.

While adrenaline's effects are short-lived, cortisol plays a more complex role in how stress affects appetite. Cortisol, also released during stress, helps your body maintain energy levels. Initially, it can also suppress appetite, working in concert with adrenaline. However, if stress becomes chronic or prolonged, cortisol levels remain elevated. This can lead to increased appetite, particularly for foods high in sugar and fat. These "comfort foods" can temporarily blunt the stress response, creating a feedback loop that promotes overeating.

Stress also impacts the intricate communication network between your gut and your brain, known as the gut-brain axis. Stress can disrupt the balance of gut bacteria, which play a role in regulating both mood and appetite. Furthermore, stress can heighten negative emotions like anxiety and sadness, leading some individuals to engage in "emotional eating." This involves using food as a coping mechanism to suppress or soothe these feelings, often resulting in the consumption of calorie-dense, less nutritious foods, further influencing appetite and eating patterns.