How to calm my mind when having IBS attack?

[londongirl12]

When I have a IBS flare up, I think sometimes I get into my own head. I’ll have cramping and nausea, which then causes my temperature to rocket, and then i panic as I feel like I’m going to pass out. I don’t though, and sometimes if I can take my mind off it then it all passes. It’s happened a lot recently, and I struggle to calm my mind and end up laying on the floor in the bathroom feeling like I can’t move or I’ll pass out. Does anyone have any calming techniques you can recommend to help calm my mind whilst the IBS flare up is happening?

I wonder if something like this would help? I've been using some of these free episodes on Spotify by the hypnotist Adam Cox, have a look through (there are loads) hopefully something might suit you.
open.spotify.com/episode/5EUJv2rystgKkOQPXvxI7G?si=gMGptp0KTfC8QJRgsi_9dQ

When you lay on the floor put your bum against the wall and raise your legs up the wall, then tense your muscles (whole body if possible but if feeling too weak for that then fists and face muscles are good to start with) for the count of 3 then release and repeat. My son has vasovagal syncope which is actual fainting and these are techniques that work for him when he's feeling faint and have prevented it.

It's well known that certain bowel movements can trigger a vasovagal response in some people if you Google it.

For the panic itself, count your breathing, in for 4 hold for 2 out for 6, I find longer exhale for anxiety is better but some people prefer the box breathing method of 4,4,4,4. Once you've managed to come around enough to leave the bathroom you must give yourself some rest and recovery time so have a plan of what makes you feel cozy, fleecy blanket, reading, certain TV show etc - take some time to do these things laying down to decompress from the episode.

this guy is good too!

Ask your Dr if you can try amitriptyline? It really helped me with my tummy problems.

Check out Dan buglio YouTube. Incredible. Its about sending messages of safety to your brain

Thank you all, I will have a look into those suggestions.
sorry it’s taken long to respond, we actually went on holiday and when laying in bed, I could feel episodes coming on but I controlled my breathing and that really helped. But my stomach didn’t flare up massively which if it had, it could have been different!! So will look into those suggestions. Thank you!!