When to Seek Professional Guidance

While lifestyle changes can be incredibly powerful, they are one part of a comprehensive approach to health. It is essential to know when self-care strategies are enough and when it’s time to seek the support of a professional. Listening to your body and mind and advocating for your health are signs of strength.

When to Talk to a Medical Doctor or Gastroenterologist

Changes in your gut are not always something to manage on your own. Certain symptoms warrant a conversation with your primary care physician or a specialist like a gastroenterologist to rule out underlying medical conditions. Please make an appointment if you experience:

Persistent digestive distress: This includes ongoing pain, significant bloating, cramping, severe constipation, or diarrhea that doesn’t resolve.

Sudden or unexplained changes in your bowel habits.

Any signs of blood in your stool.

Unintentional weight loss.

Difficulty swallowing.

A Note for Older Adults: It’s especially important for older adults to report any new or persistent digestive symptoms to their doctor. These symptoms can sometimes be related to medication side effects, interactions between different medicines, or other health conditions that need to be addressed. Don’t dismiss it as just a normal part of aging.

When to Talk to a Mental Health Professional

Similarly, while nurturing your gut can support your mood, it is not a replacement for mental health treatment when it’s needed. It’s time to reach out to a therapist, counselor, psychologist, or psychiatrist if you are experiencing:

Low mood, sadness, or anxiety that is persistent and interferes with your ability to function at work, at home, or in your relationships.

Loss of interest or pleasure in activities you once enjoyed.

Significant changes in your sleep or appetite.

Feelings of worthlessness, hopelessness, or excessive guilt.

Difficulty concentrating or making decisions.

Thoughts of harming yourself or others. This is a sign of a crisis. Please seek help immediately.

For immediate support, you can connect with people who can support you by calling or texting 988 anytime in the United States and Canada. In the UK, you can call 111. These services are free, confidential, and available 24/7. More information is available from providers like the 988 Suicide & Crisis Lifeline.

How to Prepare for Your Appointment

Going to a doctor or therapist can feel intimidating. Being prepared can help you make the most of your time and ensure your concerns are heard. Here’s a simple plan:

Keep a brief log for a week. This doesn’t need to be complicated. Each day, jot down a few notes: rate your mood on a scale of 1 to 10, list your main digestive symptoms, note your sleep quality, and mention any key foods or stressors. This data can reveal patterns that are helpful for a clinician.

Write down your top 2-3 questions. In the moment, it’s easy to forget what you wanted to ask. Having your questions written down ensures you get the information you need.

Connect the dots. Be sure to tell your medical doctor about your mood symptoms and your mental health provider about your gut symptoms. Explicitly say, “I’ve been reading about the gut-brain axis, and I’m wondering if my stomach issues and my anxiety could be related.”

Therapies like Cognitive Behavioral Therapy (CBT) can help you change unhelpful thinking patterns and behaviors, while Acceptance and Commitment Therapy (ACT) can teach you mindfulness skills to manage difficult emotions. These are evidence-based approaches that can work alongside the lifestyle strategies discussed here. You can learn more about finding help at the National Institute of Mental Health (NIMH).