This simple self-care routine for IBS and anxiety helped me sleep better, reduce bloating, and feel calm again — no fancy products required.

I didn’t always understand self-care. For years, I thought it meant bath bombs, spa days, or buying something new. But when you live with IBS and anxiety, self-care becomes survival — not luxury.

There were days when I couldn’t eat without fear, and nights when my brain wouldn’t stop spinning. No fancy product ever fixed that. What helped were small, grounding rituals I created for myself. Free, simple, and deeply healing.

If you’re tired of flare-ups and feeling overwhelmed, this is for you. Here’s my honest, zero-cost self-care routine for IBS and anxiety, built from trial, error, and love.

My self-care routine for IBS and anxiety

Morning Reset – How I Start My Day Grounded

1. Warm Ajwain-Fennel Water (on empty stomach)

• Soothes gas, wakes up digestion

• Gives a sense of ritual and calm

2. 5-Minute Sunlight Walk (barefoot on grass)

• Boosts serotonin, lowers cortisol

• Helps reset gut-brain connection

3. Cooked Fruit or Chilla for Breakfast

• No smoothies, no cold food

• Warm meals balance vata and stabilize mood

✅ A morning self-care routine for IBS and anxiety isn’t about perfection — it’s about presence.

Midday Pause – How I Break the Stress Loop

Lunchtime used to be my most anxious moment. I’d fear bloating, cramps, or sudden urgency.

Now I do this:

• Eat mindfully: No screen, chew 30x, feet grounded.

• Sip Buttermilk with Cumin Post-Meal: Probiotic + digestive boost.

• Lie on my left side for 10 mins after lunch: Helps with gas and bile flow.

I don’t scroll. I just breathe. And digestion feels easier.

Afternoon Ritual – Healing Without Hustling

Between 2–4 PM, I used to crash. My anxiety would peak, digestion slow down, and fatigue hit hard.

Here’s how I reclaimed this time:

• Coriander Cumin Tea or Fennel Water

• 15-Minute Rest or Nature Break

• Write 1 Line in My Journal: “How does my body feel right now?”

These pauses are sacred. They tell my nervous system, “We’re safe.”

Evening Wind-Down – From Chaos to Calm

This part saved me the most.

• Early Dinner (Before 7:30 PM)
  – Moong Dal + Veggies or Soup
  – Nothing raw, no curd, no cold food

• Gentle Walk + Lavender Oil on Wrists

• Warm Foot Soak (2x/week) with rock salt

• 3-Ingredient Night Drink (shared in Blog 6)

This is my favorite part of my self-care routine for IBS and anxiety — it helps me actually sleep, not just close my eyes.

Before you buy anything new, try returning to yourself. This self-care routine for IBS and anxiety isn’t a trend. It’s a quiet rebellion. A way to say — “I deserve peace.”

What Helped Me Emotionally the Most

• Journaling: Even 2 sentences a day helped me release stored fear

• Saying No: To food, people, routines that triggered my symptoms

• Honoring Rest: I stopped proving I could push through. I gave myself permission to stop.

I didn’t just heal my gut. I softened my heart.

Why This Works – Gut + Brain Together

Your gut is lined with over 100 million neurons. That means it feels. When you’re anxious, your gut tightens. When you’re relaxed, it flows.

That’s why self-care for IBS isn’t optional — it’s required.

✅ A daily self-care routine for IBS and anxiety regulates your vagus nerve, balances cortisol, and improves digestion.

Related Topic-PMS Friendly Cooling Recipes That Saved Me From Cravings, Bloating & Mood Swings

Have some sweet too Microwave mug cake

FAQs About Self-Care Routine for IBS and Anxiety

Final Thoughts: You Don’t Need to Be Fixed

I used to search for cures. But what I really needed was care. A rhythm. A soft return to myself.

If you’re overwhelmed by symptoms or emotions, start here. No apps. No expenses. Just your breath, your food, your light.

This self-care routine for IBS and anxiety became my medicine. And maybe, it’ll become yours too.