When you have irritable bowel syndrome with constipation (IBS-C), the “what if’s” are always on your mind.
What if you can’t find a private restroom to try to do your business? What if belly pain has you doubled-over or your problem gas clears a room?
All of these questions can make you anxious whether you’re at work, traveling, or in social situations. That stress can be a major trigger and make your symptoms worse, too.
The “what ifs” may have you sitting on the sidelines a lot because the worry don’t seem worth the effort.
Here’s how to get back in the game and live a full and active life.
IBS-C at Work
Your job is a huge part of your life, especially if you work full time. People with IBS tend to take more sick days and report being less productive at work, according to surveys.
Some things you can do to make your workdays go a little smoother include:
Talk to your employer:
- Share your condition with your boss and how it impacts your work life.
- Ask for flexible hours so you can work around your symptoms.
- Work from home if possible.
- Request that your workplace be close to the restroom.
- Ask to be allowed to take breaks when needed.
Self-care tips:
- Get up early so you have time for a bowel movement without feeling like “you’re on the clock” and need to hurry out the door.
- Choose clothes that are looser around the waist in case gas and belly pain crop up.
- Consider packing a lunch with food that won’t trigger your symptoms.
- Keep water at your desk/workspace to help with constipation.
- Bring extra medications to store at work in case your symptoms flare.
- Avoid being too inactive. Set reminders on your phone to stand up, and consider taking a short walk at lunchtime.
Confide in a close co-worker or two about your IBS. Perhaps they can help pick up the slack when you’re not feeling well.
IBS-C and Travel
Travel can throw anyone’s bowels out of whack. Mix in IBS, and it’s even more of a challenge. Anticipating problems and being prepared can help take the turbulence out of travel.
Before you go:
- Pack a “survival kit” with a change of clothes, a pack of tissues, or flushable wipes.
- Book accommodations with a private bathroom that only you and your party use.
- Divide medications in two containers; keep one in your luggage and the other in a separate bag you keep close to you.
- Make sure you have phone numbers of health care providers and your pharmacist, just in case.
If you plan on flying:
- Book an aisle seat close to the restroom.
- Get to the airport early so you have plenty of time to get through security, and use the bathroom before you board the airplane.
- Don’t eat a heavy meal or anything that may trigger symptoms ahead of the flight.
If you go by car:
- Pack gut-friendly food and plenty of water.
- Stick to major highways or main roads so you know that restrooms will be available every few miles.
- Download free phone apps that locate public bathrooms. Examples are SitOrSquat - which labels clean ones as “sit” and not so great ones as “squat.” USA Rest Stops locates upcoming highway rest stops across the United States.
If you’re traveling internationally:
- Stick with destinations where water and food sources are reliable. You don’t need food poisoning on top of your IBS.
- Drink bottled water.
- Know how to say “where is the closest bathroom?” in the local language.
- Carry change in case you have to pay to use a toilet (not uncommon in some countries).
Dating and IBS-C
Are you in the market for a romantic partner? Some smart planning can help keep the anxiety of the dating game at bay.
First, take a deep breath. Just the thought of dating may tie your stomach in knots. Use stress relief tools ahead of the date. Try deep breathing, yoga, or whatever works for you.
Time it right. If you have more symptoms at night, plan an activity during the day, or vice versa.
Be choosy about what you do. If it’s a first date, pick activities that don’t revolve around food. Try bowling or another activity where you can discreetly go to the restroom if you need to. Avoid the movies or a show where it’s obvious how long you’re in the bathroom.
Eating and drinking. Suggest a spot you’ve been to before. Avoid any trigger foods and keep meals light. If wine or beer is OK on your gut, meet at a wine bar or brewery and stay within your limits. Or choose a coffee shop, but order a tea or something else if coffee is a trigger.
You probably will have to share that you have IBS if the relationship goes beyond a few dates. Explain what it is and how it affects your life. Hopefully, they’ll be understanding and appreciate your honestly. If not, move on.
Getting together with friends can be less stressful if you share your condition with them, too. If you’re meeting for a meal, check out restaurant menus online before you go. Not comfortable with the choice? Suggest a different place. If you feel ill during the outing, don’t feel like you have to stay until the bitter end. Excuse yourself and go home.
Seek Support
Join a support group. Support groups can be a great resource when you have IBS. You can pick up practical tips for dealing with symptoms during everyday life or at times when your routine is thrown for a loop. People also share the latest information about treatment, clinical trials, lifestyle changes, and more.
The IBS Patient Support Group and IBSgroup.org have online communities to connect to others with IBS-C. Check social media sites like Facebook for other support groups, too.
Consider therapy. A type of talk therapy called cognitive behavioral therapy has been shown to improve bowel symptoms and anxiety and improve your quality of life.
CBT works by challenging your thoughts about IBS. You might think, “If I spend too much time in the bathroom, everyone will think I’m weird.” You aren’t a mind reader. In reality, they might not even know how long you’ve been gone. Or if they do notice, perhaps they’re more concerned about how you’re feeling rather than judging your actions.
Show Sources
Photo Credit: DigitalVision/Getty Images
SOURCES:
BMC Gastroenterology: “Maintaining work life under threat of symptoms: a grounded theory study of work life experiences in persons with irritable bowel syndrome.”
Canadian Digestive Health Foundation: “Dating with IBS.”
Cleveland Clinic: “IBS: 5 Tips to Control Symptoms When You Travel.”
Clinical Gastroenterology and Hepatology: “Effects of Irritable Bowel Syndrome on Daily Activities Vary Among Subtypes Based on Results From the IBS in America Survey."
Harvard Medical School: “Coping With IBS.”
International Foundation for Gastrointestinal Disorders: “Tips to Make Traveling Easier,” “Cognitive Behavioral Therapy for IBS.”
IBS Network: “How To Live Well With Irritable Bowel Syndrome,” “Managing IBS at Work.”
