In a quiet place, sit calmly and relax your body. Close your eyes and walk yourself through the trip. This will allow you to identify the aspects that are of particular concern to you. Open your eyes and develop a plan for handling any “worst case” scenarios.
Close your eyes again and rehearse your plan. Visualize yourself handling all challenges in a relaxed, confident manner. This will greatly enhance your ability to stay calm as you make your way through your trip.
And as you know, anything that you can do to calm your body is only going to have a positive effect on your digestive system. Try this:
Talk to your healthcare provider. Prior to your trip, consult your healthcare provider about prescription options for treating any severe symptoms. Ask your provider for advice about using over-the-counter products (OTCs)—such as Imodium for diarrhea or laxatives for constipation—to help minimize your discomfort. You may not need them, but knowing they are available can greatly contribute to peace of mind. Pack smart. Some items to include could be IBS-friendly snacks (like nuts, gluten-free bars, and trail mix), baby wipes, a change of clothes, and prescription or over-the-counter medications. You may also want to use an incontinence product, such as Depends. If you are heading out for a road trip, you may want to invest in a small portable toilet to keep in the trunk of your car. Map out bathroom access. There are now many helpful bathroom-finding apps for your mobile device. Knowing ahead of time where bathrooms can be found can certainly help to keep your anxiety level down.
It can be a challenge to find healthy, gut-friendly foods while on the move. However, many fast food places now offer some healthier options such as grilled chicken, salads, and smoothies. Whenever possible, avoid junk food and fried foods as they can serve to set off unwanted symptoms.
As with all things, you get better with practice. Try out various techniques to figure out which type of relaxation exercise works best for you and then practice, practice, practice!
Remember, most people have a true desire to be helpful. IBS is very common, so you might be surprised to find out that someone else is dealing with the very same thing. You can simply say, “I have a digestive disorder that sometimes causes me to get sick when I travel. Therefore I need to be careful about what I eat, and I may need to spend some extra time in the bathroom.”
Similar to the importance of putting a newborn on a schedule, try to respect and pay attention to your body’s need for predictability. Try to maintain some consistency in your mealtimes and bedtimes.
Similarly, if you are prone to diarrhea episodes, you will need to replenish any fluids lost in your repeated trips to the bathroom. Drink plenty of bottled water throughout your trip. Try to avoid alcohol and caffeine—in addition to contributing to dehydration, they can be irritating to your digestive system.
Drink (and brush your teeth) with only bottled or boiled water. Avoid street vendors or other unhygienic food sources. Avoid raw or undercooked vegetables and fruits. Avoid raw or undercooked meats and seafood. Avoid ice in your beverages, as ice may also contain contaminated water. Carry hand sanitizer of at least 60% alcohol to clean hands before eating.
