Mind-body medicine uses a variety of techniques designed to enhance the mind’s capacity to affect bodily function and symptoms. Some techniques that were considered “alternative medicine” in the past have now entered mainstream medicine (for example, patient support groups and cognitive-behavioral therapy). Other mind-body techniques are still considered somewhat alternative, including meditation, prayer, mental healing, and therapies that use creative outlets such as art, music, or dance.

Relax Through Meditation

Usually, a person who is meditating uses certain techniques, such as focusing attention (for example, on a word, an object, or the breath); a specific posture; and an open attitude toward distracting thoughts and emotions. Research shows that regular meditation can lower autonomic nervous system activity. That means meditation allows your body to truly relax. The effect is known as the relaxation response. Not only can meditation and relaxation help you cope better with digestive pain and discomfort, but it will also improve your symptoms.

To begin the practice of meditation, find a place where you can sit quietly without interruption for at least 10 to 15 minutes. A good goal is to work up to 20 minutes. Sit comfortably, close your eyes, and bring your attention to your breathing. As you settle in, silently or quietly repeat your mantra, or phrase of your choosing. For example, “I am healing,” “I am well,” or “I choose health.” You may feel silly, but it is another opportunity to take responsibility for your body and your wellness.

Improve with Hypnotherapy

Unlike any hypnotism show you might have seen, clinical hypnotherapy won’t make you lose control, quack like a duck, or do or say anything you wouldn’t do normally. Hypnosis is very similar to meditation or visualization, and you don’t lose consciousness. Instead, a hypnotherapist will help you relax, and then provide you with suggestions to help your body work in a different way.

Research shows it works. One long-term study with IBS sufferers followed more than 200 people through three months of hypnotherapy sessions. Six years later, 80 percent of the participants reported feeling better for at least five years, saw their doctors less often, and needed less medication than before the hypnotherapy.

The basic premise behind hypnotherapy is that it harnesses the power of the mind to affect the physical symptoms in the body. Researchers have discovered that parts of the brain become more active during a hypnosis session and may direct others parts of the brain to reduce or eliminate their awareness of pain.

Consider Cognitive Therapy

More than 70 percent of IBS patients in one study reported less pain, bloating, and diarrhea after 12 weeks of cognitive-behavioral therapy—a kind of talk therapy that encourages an optimistic frame of mind. It is an active, directive, problem-focused outpatient therapy used for a variety of clinical concerns. Patients meet with a caring, respectful professional who listens to their concerns, helps to define the problems, and assists them in generating solutions and developing better coping mechanisms.