When a flare hits, it can be more than just physically uncomfortable—it can be frustrating, exhausting and even overwhelming. Whether it’s triggered by certain foods, stress, anxiety or seemingly out of the blue, flares are a common challenge for many living with gut issues like IBS. Symptoms like stomach cramps, bloating, diarrhea, or constipation can last anywhere from a few hours to several weeks, disrupting your routine and affecting your quality of life.
The good news? There are practical steps you can take to find relief and feel more in control. Here are some helpful ways to manage a flare:
Stay hydrated
Drinking water throughout the day is essential. Staying well-hydrated supports digestion and can help ease discomfort, especially during a flare.
Try heat therapy
Applying a hot water bottle or heat pack to your tummy can work wonders for soothing cramps and reducing discomfort, giving your gut some comfort when it needs it most.
Get moving, gently
Sometimes, a gentle walk, stretching, or light yoga can help reduce bloating and bring a sense of calm. Fresh air and movement can do more than just benefit your gut—they can uplift your mood and ease stress too.
Practice deep breathing
Slow, deep breathing can relax both your mind and your gut. Try breathing in for 7 seconds, holding for 2, and breathing out for 11. This simple rhythm can help calm your system and release tension.
Stick to safe foods
During a flare, it’s best to stick to foods you know your gut tolerates well. If you’re unsure of what might be triggering your symptoms or suspect food intolerances, check out my IBS relief guide here
Give yourself permission to rest
It’s okay to slow down and take it easy. Don’t feel pressured to push through social plans if you’re not feeling up to it. Listen to your body, prioritize rest, and don’t hesitate to take a nap if you need it.
You’re stronger than you think
Managing a flare can feel daunting, but it doesn’t have to take over your life. Small, consistent changes can make a big difference, and you have the strength to find what works best for you. Remember, you’re not alone on this journey—there’s always a way forward, even if it takes time. Take a breath, be patient with yourself, and know that relief is possible.
