IBS stress management

Are you tired of the relentless rollercoaster of stress, leaving you feeling powerless? I’ve been there, and I know how it can take a toll on your life. But here’s the good news – you can take control and reduce stress more easily than you might think. In fact, I’ve broken it down into four simple steps that can transform your life. Let’s dive in.

Step 1: Assess – Know Your Stressors

Picture yourself as a bucket filled with water, where joy and positivity fill it up, while stress empties it out. When your bucket runs dry, you’re at risk of emotional burnout, overreactions, or even chronic health issues. So, the first step is to assess.

Assess means evaluating the impact of various aspects of your life on your stress levels. Think about your daily activities, the food you consume, the information you take in, and the people you interact with. Which of these add water to your bucket? Which ones drain it? Are there any that act like holes in the bottom, preventing you from feeling fulfilled?

You’ll also want to consider which things serve essential purposes in your life and which are low priorities. To get started, create a 2×2 matrix with stress levels on one axis and priority levels on the other. This will help you categorize your daily activities and interactions more effectively.

Step 2: Avoid – Break Up with Stressors

Avoid stands for eliminating stressors that don’t hold high priority in your life. This refers to anything in the low priority, high-stress quadrant of your matrix. For many, it’s late-night Netflix binges or spending money on unnecessary items. It’s time to bid farewell to these stress-inducing habits.

Write down the items in your high-stress, low-priority box and consider how you can do more of the things in the low-stress, high-priority box.

Step 3: Adjust – Manage High-Priority Stressors

Adjust means taking the high-priority stressors and finding ways to expose yourself to them in a more manageable manner. This could involve creating healthy boundaries or improving your time management skills.

For example, if you’re studying for an important exam, take regular breaks to prevent burnout. Pace yourself with your morning coffee rather than rushing through it. It might also mean setting boundaries with people who drain your energy or politely declining extra work requests.

Ask yourself how you can adjust your exposure to these high-priority stressors and what it would look like.

Step 4: Add – Infuse Joy into Your Life

The final step is to add more joy to your life. Spend quality time with family, revisit a long-lost hobby, or simply enjoy an hour of your favorite music. Small, joyful activities can make a significant difference in reducing stress.

Ask yourself what activities you’ve been longing to do, what brings a smile to your face, and how you can incorporate more of these things into your life.


By following these four steps, you’ll find yourself on a path to reduced stress and improved well-being. You may even notice symptoms like IBS gradually fading away. Stress management is a step-by-step journey, and I invite you to explore my website. Take the free Root Cause Quiz to assess the underlying factors of your health challenges and discover a step-by-step plan to address them. Plus, download my free IBS toolkit for valuable resources to support your journey toward a stress-free and healthier life. It’s time to regain control and embrace a brighter, stress-free future



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