Wellness Approaches

Acceptance and commitment therapy (ACT) is considered a newer approach of cognitive behavioral therapy (CBT) that uses techniques to enhance quality of life and reduce emotional suffering in the setting of digestive symptoms. ACT encourages attention to personal values and mindful behavior. Techniques are tailored to support actions that are aligned with values, while simultaneously learning skills to improve how one responds to distressing internal experiences (thoughts, feelings, symptoms).

Biofeedback training is a behavioral intervention that teaches an individual how to normalize physiological processes (such as heart rate or temperature) that are linked with the stress response in the body. This approach helps increase awareness of bodily cues that amplify stress and provides skill-based training to elicit a relaxation response in the body for improved stress resilience.

Cognitive behavioral therapy (CBT) is a set of techniques that addresses the role of certain thoughts and behaviors that can increase the bothersomeness of symptoms, increase stress, and interfere with symptom management. CBT uses skill-based strategies to identify and modify thought patterns and behaviors that may amplify stress or interfere with symptom management. CBT provides tools to enhance coping skills, and problem-solving techniques to reduce symptoms and stress related to symptoms.

Coping with a new diagnosis or a chronic illness, or adjusting to a change in treatment, can be understandably overwhelming and stressful. GI health psychology can help you devise a plan to enhance coping, address emotional challenges associated with digestive issues, and empower your approach to self-management.

Health coaching is a collaborative partnership that empowers patients to take an active role in their health and well-being. Through individualized support, patients work with a health coach to identify meaningful health goals, develop a personalized plan, and build sustainable habits that support long-term wellness. Ongoing guidance, encouragement, and accountability help patients make lasting lifestyle changes and overcome barriers to achieving their health goals.

Benefits include: 

• Guidance and support in developing and maintaining a personalized health plan
• Strategies for adopting and sustaining health lifestyle behaviors
• Increased motivation and accountability
• Greater confidence and personal empowerment
• Improved long-term health and overall well-being

Hypnosis involves deep relaxation techniques combined with soothing images and verbal suggestions that are directed toward digestive symptoms and calming the digestive system. Research has documented positive benefits for patients with irritable bowel syndrome (IBS), inflammatory bowel disease (ulcerative colitis and Crohn’s disease), and esophageal conditions (e.g., difficulty swallowing, heartburn).

Mindfulness-based interventions cultivate mindful awareness of the relationship between physical sensations, thought patterns and emotions. This awareness allows one to acknowledge physical symptoms as they arise and an opportunity to choose how to respond to the symptoms instead of reacting from conditioned patterns. This empowered choice promotes increased ability to manage symptoms and provides an opportunity to transform our relationship with ourselves and our life experiences.

Studies have demonstrated that mindfulness meditation is beneficial for:

• Abdominal pain
• Increased immune function
• Overall well-being
• Resiliency
• Sleep
• Symptom reduction
• Symptom related anxiety
• Stress reduction

Relaxation therapies are an essential part of UCLA Health’s integrative approach to managing gastrointestinal (GI) conditions. These evidence-based techniques help reduce stress, improve gut-brain communication, and support overall digestive wellness.

Relaxation therapies use physiologic techniques to regulate the sympathetic/parasympathetic balance and help to reduce symptoms. Relaxation training includes techniques that elicit the relaxation response to reduce stress and muscle tension and improve physical health. This approach interrupts the cycle of worsening stress intensity on thoughts, physical sensations, and emotions. Relaxation training is a helpful strategy for managing digestive issues and when used with problem-solving techniques, it can reduce physical symptoms (abdominal symptoms, sleep) and mental stress.

Diaphragmatic breathing to support digestive wellness

A form of slow deep breathing in which the diaphragm contracts on the inhale and relaxes on the exhale. This kind of breathing stimulates the vagus nerve and activates the relaxation response of the parasympathetic (rest and digest) nervous system.

Beneficial for:

• Abdominal bloating
• Abdominal pain
• Anxiety
• Constipation
• Depression
• Enhancing digestion and motility
• Functional gut disorders
• GERD
• Regurgitation
• Rumination
• Sleep
• Stress
• Visible abdominal distention

Watch demonstration of diaphragmatic breathing

Relax, visualize, heal: Guided imagery techniques to support gut-brain health

Mind-body practices that focus on visual images and other sensory experiences to promote feelings of mental and physical relaxation and ease.

Beneficial for:

• Abdominal pain
• Anxiety
• Sleep
• Stress

Progressive muscle relaxation for stress relief and digestive support

A mind-body practice where one voluntarily slowly contracts and relaxes different muscle groups in coordination with breathing. This practice trains the mind to recognize when there is tension in the body and promote the ability to relax the tension.

Beneficial for:

• Anxiety
• Sleep
• Stress

Self-compassion is attending to oneself with a warm and caring attitude when faced with difficulty. In order to practice self-compassion, we have to acknowledge the difficulty, realize that it is part of being human and respond with kindness. This is not easy to do and often requires training. The research shows that greater self-compassion is associated with less stress, anxiety and depression and more increased life satisfaction, intrinsic motivation and well-being.