Your stomach starts churning before a big presentation. You feel sick during a tough conversation. Or maybe stress just seems to settle right in your gut.
Coincidence? Probably not.
There’s a strong connection between your brain and your digestive system. And when stress levels rise, your stomach often feels it first.
We asked Etny Candelario, MD, with Hartford HealthCare Medical Group why stress can cause a stomach ache, and what you can do about it.
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1. Your gut and brain are working together
It’s not just a feeling. It’s biology.
“Your gut and brain are connected through what we call the gut-brain axis,” says Dr. Candelario. “When you’re stressed, your body releases hormones that can directly affect digestion.”
That can lead to cramping, bloating, nausea or even diarrhea.
> Related: Why Your Stomach Hurts And What It Could Mean
2. Stress changes how your digestive system functions
Ever notice your appetite seems to either disappear or ramp up when you’re overwhelmed?
“Stress can speed up or slow down the digestive tract,” Dr. Candelario says. “That disruption can cause various types of discomfort, ranging from constipation to urgency.”
Short bursts of stress may cause temporary symptoms. But if you have chronic stress, those symptoms might stick around.
> Related: Stress or Anxiety: How to Tell the Difference — and What to Do About It
3. It can worsen existing conditions
If you already deal with digestive issues, stress may amplify them.
“Conditions like irritable bowel syndrome, acid reflux and even ulcers can flare up as stress levels start to rise,” says Dr. Candelario.
That doesn’t mean stress is the only cause, but it can certainly make symptoms harder to control.
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4. Your body goes into fight-or-flight mode
When you’re stressed, your body prioritizes survival, and suddenly digestion falls by the wayside.
“Blood flow shifts away from the digestive system and toward muscles and vital organs,” Dr. Candelario says. “Digestion becomes less efficient.”
The result? That irritating knot in your stomach.
> Related: What to Eat When You’re Stressed
So what actually helps?
You can’t eliminate stress completely. But you can change how your body responds to it.
“Regular exercise, deep breathing and adequate sleep all support both mental and digestive health,” says Dr. Candelario. “It’s worth working with an expert to develop some go-to stress management techniques that you can rely on when you need them.”
Eating slowly, limiting caffeine and staying hydrated can also help.
> Related: Stressed Out? Why Running Might Be the Reset You Need
When to check in with your doctor
The occasional stress-driven stomach ache probably isn’t anything to worry about. But persistent or severe symptoms are.
“If abdominal pain is ongoing, worsening or accompanied by weight loss, fever or blood in the stool, it’s important to seek medical care,” Dr. Candelario says.
So the next time your stomach feels tied in knots, take a breath. Your body may just be asking for one.
