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Reclaim Your Life from IBS: A Scientifically Proven Plan for Relief without Restrictive Diets
A revolutionary approach to handling today’s most prevalent gastrointestinal disorder.
IBS is often linked to stress, but the vast majority of treatments focus only on restrictive diets. By contrast, this book addresses the emotional component of the disorder through new research based in Cognitive Behavioral Therapy. It actually encourages people to change the way they think about the ailment and stop avoiding situations they fear might exacerbate their symptoms. Tested in a unique randomized controlled trial by the author—who is a clinical psychologist and scientist—this program, based on a solid scientific foundation, offers new hope for IBS sufferers hoping to reclaim their life.
IBS is often linked to stress, but the vast majority of treatments focus only on restrictive diets. By contrast, this book addresses the emotional component of the disorder through new research based in Cognitive Behavioral Therapy. It actually encourages people to change the way they think about the ailment and stop avoiding situations they fear might exacerbate their symptoms. Tested in a unique randomized controlled trial by the author—who is a clinical psychologist and scientist—this program, based on a solid scientific foundation, offers new hope for IBS sufferers hoping to reclaim their life.
224 pages, Paperback
First published April 5, 2016
20 people are currently reading
333 people want to read
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Displaying 1 - 13 of 13 reviews
January 31, 2019
Posting this book on goodreads is the equivalent of someone posting “poopin’“ on your Twitter when you left your phone unlocked, tbh. This is alright if you need a quick intro to CBT.
September 24, 2018
Reclaim Your Life from IBS: A Scientifically Proven Plan for Relief without Restrictive Diets by Melissa G. Hunt deals primarily with the cognitive aspect of IBS, the way we think about it. The bathroom-related issues of IBS can cause anxiety (about being able to find a bathroom when you need one, having issues at an inopportune time, etc.) That anxiety can in turn exacerbate IBS symptoms. It’s not that IBS is a disease of the mind, but our thoughts and anxieties can make it worse, creating more anxiety which creates worse symptoms, creating a vicious cycle.
Dr. Hunt begins with other diseases of what she calls the “gut” which have to be ruled out before an IBS diagnosis can be made. Someone who thinks they might have IBS might actually have something else which has a specific treatment, so it’s important to be checked out. Then she describes the processes involved in digestive issues, from the nervous system to gut bacteria.
Dr. Hunt shares some relaxation techniques to help us dial back from panic mode. Then she explains the “cognitive model of stress management.” Basically, what and how we believe and think influences us one way or another. She gives the example of seeing a friend across the street and waving at her, but receiving no response. Our minds can take off imagining scenarios – that our friend is mad at us for something, that she’s snubbing us., etc., when probably she just didn’t see us. Applying that to IBS, when we experience gut twinges or gurgles when we’re out or preparing to go out, we can panic, thinking we need to get to a bathroom fast. But every twinge and gurgle doesn’t mean an attack is coming on. Or we can panic about the possibility of needing to step out to go to the bathroom during a work meeting, thinking everyone will think less of us and we might even be jeopardizing future promotions, when in reality no one will think anything of it (plus everyone probably has to do that at some time).
Dr Hunt also shares ways to eliminate avoidance: people with IBS can become experts in avoiding situations where they think they might have problems. Some of what Dr. Hunt shares here is the same process as overcoming phobias: exposing ourselves to whatever we’re fearful of a little bit at a time as we become more comfortable. One example she gives is that of someone who avoids commuter trains because they don’t have bathrooms. First she suggests just visiting the train station for a while until that nervousness we get just from being there subsides (which might take multiple attempts). Then, we might get on the train just until the next stop. Once we can do that without nervousness, then we might go two stops, etc.
Finally she discusses some of the dietary and medicinal approaches to IBS. She stresses that there is no one IBS diet that works for everyone or particular foods that everyone must avoid. She discusses some of the most common foods that might give IBS patients trouble.
I hope I never have to see a therapist, but I hope that if I do, I can find one as practical and down to earth as Dr. Hunt rather the ethereal and New Age-y kinds I have read elsewhere. Much of what she has to say, especially about our thoughts, can be applied to many situations beyond IBS:
Dr. Hunt’s style is easy to read and understand. I am happy to recommend this book.
Dr. Hunt begins with other diseases of what she calls the “gut” which have to be ruled out before an IBS diagnosis can be made. Someone who thinks they might have IBS might actually have something else which has a specific treatment, so it’s important to be checked out. Then she describes the processes involved in digestive issues, from the nervous system to gut bacteria.
Dr. Hunt shares some relaxation techniques to help us dial back from panic mode. Then she explains the “cognitive model of stress management.” Basically, what and how we believe and think influences us one way or another. She gives the example of seeing a friend across the street and waving at her, but receiving no response. Our minds can take off imagining scenarios – that our friend is mad at us for something, that she’s snubbing us., etc., when probably she just didn’t see us. Applying that to IBS, when we experience gut twinges or gurgles when we’re out or preparing to go out, we can panic, thinking we need to get to a bathroom fast. But every twinge and gurgle doesn’t mean an attack is coming on. Or we can panic about the possibility of needing to step out to go to the bathroom during a work meeting, thinking everyone will think less of us and we might even be jeopardizing future promotions, when in reality no one will think anything of it (plus everyone probably has to do that at some time).
Dr Hunt also shares ways to eliminate avoidance: people with IBS can become experts in avoiding situations where they think they might have problems. Some of what Dr. Hunt shares here is the same process as overcoming phobias: exposing ourselves to whatever we’re fearful of a little bit at a time as we become more comfortable. One example she gives is that of someone who avoids commuter trains because they don’t have bathrooms. First she suggests just visiting the train station for a while until that nervousness we get just from being there subsides (which might take multiple attempts). Then, we might get on the train just until the next stop. Once we can do that without nervousness, then we might go two stops, etc.
Finally she discusses some of the dietary and medicinal approaches to IBS. She stresses that there is no one IBS diet that works for everyone or particular foods that everyone must avoid. She discusses some of the most common foods that might give IBS patients trouble.
I hope I never have to see a therapist, but I hope that if I do, I can find one as practical and down to earth as Dr. Hunt rather the ethereal and New Age-y kinds I have read elsewhere. Much of what she has to say, especially about our thoughts, can be applied to many situations beyond IBS:
Cognitive interventions are not about “pretending” that things are going well if they’re not. In fact, this wouldn’t help even if you tried it, because you wouldn’t believe it. Rather, cognitive interventions are about helping you see the world as accurately and objectively as possible. The problem is that many, many people do have negative biases or filters that they use to interpret situations in their lives. If you do this routinely and without realizing it, you will be a lot more stressed than you need to be. If you have been entertaining lots of negatively biased automatic thoughts, then seeing the world more accurately should bring about a great deal of relief. In other words: Don’t believe everything you think (p. 66).
Dr. Hunt’s style is easy to read and understand. I am happy to recommend this book.
November 5, 2017
I learned a lot from this book about how to handle stressful situations and how to look at my IBS in a different way.
December 28, 2018
3.5 stars. This is unlike any other book I have read about IBS. It focuses almost completely on the anxiety side of the condition, rather than the food side. The author assumes that the IBS itself is creating additional anxiety that keeps the reader from getting out and living life to the fullest. This is not really true of me, but I did find her encouragement helpful to go ahead and eat a varied diet as possible. I also found the description of some of the Cognitive Behavioral Therapy techniques she describes, like Exposure Response Prevention, helpful in some other areas with our family. I do feel like her complete dismissal of the low-FODMAP diet is unwarranted, and I disagree that a person cannot follow it without help from a nutritionist. It has helped me a lot over the years, although I do agree it is not enough on its own.
April 13, 2016
This book is very informative. I learned a lot about the differences in digestive disorders and how to deal with them. I do not prefer to take OTC medicine every time I have a flare up so I will definitely be trying the breathing techniques from the book. If you are looking for clarification and maybe have seen multiple physicians without resolution or answers I recommend this book. I received a copy through the Goodreads first reads program.
September 25, 2021
Cognitive-therapy and relaxation-based. Pretty short. Acknowledges the physical underpinnings of IBS, but states that the best, if not only, way to treatment is stress management.
Discusses the FODMAP diet, but takes a dim view of it:
- too restrictive; too hard to follow while maintaining your nutrition needs
- too many trigger foods out there; hard to find the few that matter
- everyone has different trigger foods
- the goal isn't to remove all sensations from your gut; everyone has symptoms now and then.
I don't know. I'm a big fan of stress management, no matter who you are and what your health is. There's a lot to be said for everything circling inward; stress creating pain and other IBS symptoms, which create stress; repeat. As I understand it, the latest thinking is that IBS is at heart a dysfunction of the nervous system, and stress makes everything nerve-related worse. But a program to reduce stress can be really hard to buy into, and takes commitment, patience, and time. There is something to be said for experimenting with foods to see if you can tolerate some better than others. You could be the least stressed person in the world, but that won't help you with ice cream when you're lactose intolerant.
Discusses the FODMAP diet, but takes a dim view of it:
- too restrictive; too hard to follow while maintaining your nutrition needs
- too many trigger foods out there; hard to find the few that matter
- everyone has different trigger foods
- the goal isn't to remove all sensations from your gut; everyone has symptoms now and then.
I don't know. I'm a big fan of stress management, no matter who you are and what your health is. There's a lot to be said for everything circling inward; stress creating pain and other IBS symptoms, which create stress; repeat. As I understand it, the latest thinking is that IBS is at heart a dysfunction of the nervous system, and stress makes everything nerve-related worse. But a program to reduce stress can be really hard to buy into, and takes commitment, patience, and time. There is something to be said for experimenting with foods to see if you can tolerate some better than others. You could be the least stressed person in the world, but that won't help you with ice cream when you're lactose intolerant.
December 6, 2024
The logical approaches to reducing anxiety or stress such as gradual exposure and identifying thoughts connected with emotions were really helpful and I felt enabled to tackle them myself instead of being reliant on some external source. Also I liked that the author brought up potential counter questions to her points and answered them. Discussion of medications was helpful as well.
August 1, 2022
Since I have already worked with a wonderful nutritionist for this, a lot of it was stuff I already knew. However, if you're looking for answers on IBS, this would be a very good place to start. It's also a good reminder of how our brains are connected with our guts.
May 17, 2019
I found it too general although it was written by a psychologist
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September 1, 2022I don't have IBS. I read this book, because I am conducting research with the author.
August 12, 2023
Minuteman. By Ian's mother Melissa Hunt, clinical psychologist, CBT therapist, director of clinical training at U Penn.
This entire review has been hidden because of spoilers.
December 23, 2024
This is a very good, detailed and well-written book on the subject. It was much more helpful & informative than my GI doctor. Recommend!
January 1, 2017
Good info for those who suffer from IBS.
Displaying 1 - 13 of 13 reviews