Living with IBS can be challenging especially when it comes to managing symptoms in the workplace. Fearing flare ups and the potential embarrassment can impact work life. Of course with the rise of work from home jobs this can be a good way to manage it, but as many of us return to the office it can be important to find ways to best manage IBS at work.
Understanding Irritable Bowel Syndrome (IBS)
IBS is a chronic gastrointestinal disorder characterized by a range of symptoms, including abdominal pain, bloating, diarrhea, constipation, and changes in bowel habits.
Millions of people worldwide deal with condition and it of course impacts their work lives.
Communicating about IBS at Work
Open and honest communication with your employer is essential. Many countries require your employer to make reasonable adjustments to assist with chronic conditions although discussing personal health matters can always be challenging. It is important however to at least let your direct supervisor and management know about any issues you may experience or they can not make accommodations.
Requesting Workplace Accommodations for IBS
Depending on the nature of your job and the severity of your symptoms it may be necessary to request workplace accommodations. Whilst many jobs will not require much adjustment, allowing for occasional home working on challenging days can be helpful, but also making sure that there is adequate access to bathrooms.
If you are in the US you have rights under the Americans with Disabilities Act and your employer should work with you to find reasonable accommodations. There are similar arrangements for most countries in Europe and north America.
And whilst it is important to remember that you have these rights, it is generally a good idea not to start the sentence to your employer with "I have IBS you HAVE to do x for me" or any similar variation. It should go without saying that approaching the matter as asking for understanding and assistance is a better way to go than making demands of employers, regardless of legal entitlement.
Establishing a Regular Routine
Maintaining a regular routine can help manage IBS symptoms and minimize disruptions at work. Getting enough sleep and regularly spacing out meals can help improve digestion. As well as following a low FODMAP diet to help reduce the likelihood of triggering a flare up.This can be particularly challenging for shift workers however, and unfortunately there isn’t any particularly easy solutions in this case.
If constipation is a concern, allow time in the morning for a relaxed trip to the bathroom. However if diarrhea is more prevalent having extra time in the morning can provide peace of mind and ensure you're prepared for the day ahead.
Managing Workload and Stress
Stress can exacerbate IBS symptoms as such it is quite important to try and effectively manage your workload and stress levels. Procrastination can lead to increased anxiety, so utilize good time management techniques to stay on top of your tasks.
Prioritize your workload and break tasks into manageable chunks and set realistic deadlines. Additionally, incorporating stress-relief activities into your routine, such as meditation, yoga, or deep breathing exercises, can help reduce overall stress levels and enhance your well-being. Whilst this may not be viable in many employment areas, it is perhaps worth asking employers if you can work from home where possible during periods of crunch or high stress.
Where this is not possible, it is important to ask them to allow for regular breaks. It may be the case that some employers are not receptive to this, and whilst they should legally give you the breaks you need, it can be worth offering to get in 30 mins early or leave 30 mins late in exchange for those extra breaks. It is not something that you should have to do of course, but in the case of an obnoxious employer it can go a long way. It can also work well if other employees who you do not want to know about your condition begin to complain or cause issues in the case of more toxic work environments.
Of course in these cases it is also beneficial to probably look for another place to work if your employer is unreasonable.
Creating a Supportive Work Environment
Having a supportive work environment can significantly impact your experience of managing IBS at work. Consider confiding in a trusted colleague who can provide support and cover for you when needed. Sharing information about your condition with them can foster understanding and empathy, ensuring you have someone to rely on during challenging times. Additionally, fostering open communication with your supervisor and colleagues can help create an inclusive and supportive workplace culture.
Preparing for Flare-Ups
Despite your best efforts, flare-ups can still occur. Being prepared can help you navigate these situations with ease. Create an emergency IBS kit that includes spare clothing, wipes, tissues, and any necessary medications. Pack 'IBS-safe' snacks and carry a water bottle to stay hydrated throughout the day. Having these essentials readily available can provide peace of mind and help you manage unexpected symptoms discreetly.
Knowing When to Take Sick Leave
It's essential to prioritize your health and well-being. If you are experiencing severe symptoms or are unable to perform your job duties due to an IBS flare-up, it may be necessary to take a sick leave. Remember, IBS is a real condition that can significantly impact your life and work. Don't hesitate to take time off when needed to manage your symptoms and recover. It's important to communicate with your supervisor or human resources department and provide any necessary documentation, such as a doctor's note, to ensure a smooth transition during your absence.
Seeking Professional Support
If your IBS symptoms persist or significantly affect your work life, seeking professional support is crucial. Consult with a healthcare provider who specializes in gastrointestinal disorders to explore treatment options tailored to your needs. If your company is large enough to have an EAP practitioner they could also be of some assistance.
They may recommend medication, dietary changes, or even alternative therapies such as hypnotherapy or acupuncture. Remember, everyone's journey with IBS is unique, and finding the right treatment plan may require some trial and error.