Have you ever had “butterflies” before a big social event or noticed a “pit in your stomach” when facing a difficult task? Then you’ve experienced the conversation that can happen between our bellies and our brains.

This link between our nervous and digestive systems is more than just a figure of speech—the two systems are connected through the gut-brain axis, a network of nerves, microbes and hormones that influence how we feel, think and act. 

According to Johns Hopkins Medicine, we all have a “second brain”—the enteric nervous system—made up of two thin layers of more than 100 million nerve cells lining the digestive tract. Because digestion, stress and mood travel the same pathways, listening to our guts through various types of mindful noticing and writing may be powerful ways to support well-being. 

Of course, medical evaluation should be a part of every health routine, and new or severe GI symptoms should be discussed with your practitioner. Once organic issues are ruled out or are being treated, creative practices can be a helpful adjunct—not a replacement—for medical care.

Prevalence of GI Symptoms in Americans

Hippocrates, ancient founder and pioneer of clinical medicine said nearly 2500 years ago “all disease begins in the gut” and he wasn’t wrong. Researchers now know that gut health significantly impacts overall health and plays a crucial role in effective digestion, immune function and even mental health. 

By some estimates, more than 66 percent of Americans experience digestive issues such as bloating, constipation, diarrhea or stomach pain, as well as conditions like IBS, gastric reflux or IBD. These problems can stem from poor diet, stress, lifestyle habits or underlying medical conditions.

According to the American Gastroenterological Association, a new study confirms a significant post-pandemic rise in disorders of gut-brain interaction, including functional dyspepsia and IBS as well as a tendency for gut symptoms to be more severe in those with long-COVID.

Writing and Health

Social psychologist and expressive writing researcher Dr. James Pennebaker has known since the late 1980’s about the power of emotional disclosure in improving one’s health. 

His landmark research, and many subsequent studies, demonstrated that putting one’s deepest thoughts, feelings and even undisclosed secrets on the page can improve immune function, reduce inflammation markers and result in fewer doctor visits.

He found that the conditions most influenced by expressive writing tended to be those in which repression was a key variable. Dr. Pennebaker has authored many books on the subject including Opening Up by Writing it Down and Expressive Writing: Words that Heal. 

The National Institutes of Health notes that repression is often a common factor in digestive issues, particularly symptoms related to irritable bowel syndrome (IBS) and that expressive writing may increase one’s self-efficacy around pain and potentially lead to better symptom management.

So how does writing connect us back to our bodies and create a bridge between thought and sensation?

Creating a Bridge Back to Our Bodies

How many of us have lost a sense of connection to ourselves, our values or our vitality in stressful times?

Tuning in to our “gut” or intuition often requires time and quiet space away from daily routines. Creativity is a crucial component of wellness, and learning to focus on the body’s cues—through writing or mindful noticing—can help restore integration.

Author and podcaster Glennon Doyle observes: “I have learned that if I want to rise, I have to sink first. I have to search for and depend upon the voice of inner wisdom instead of voices of outer approval.”

Somatic psychology and mindfulness traditions emphasize presence, awareness and nonjudgmental noticing of our sensory experiences as a path to wholeness and healing.

Peter Levine, innovator of Somatic Experiencing (SE), describes trauma as a “loss of connection to ourselves, to our bodies, to our families, to others, and to the world around us.” His approach focuses on gently restoring that connection through the body’s innate healing capacity.

Break Out Your Journal

The communication pathway between our minds and our guts is one we can engage with directly.

Wellness journaling can serve as a symptom tracker—helping individuals notice patterns, identify triggers, and share progress with providers. Dr. Pennebaker notes that the most effective expressive writing often involves writing for 15–20 minutes about emotionally significant topics, ideally over several consecutive days, without editing or censoring.

Writing for our gut might include some calming or restorative practices like the following:

• Make a list of things that calm your stomach, literally and metaphorically.

• Remember a time of calm, where your stomach and nervous system felt at ease. Write about that time but in the present tense with as much sensory awareness as possible and as if it were happening right now.

Writing from our gut can help when we need to process an experience. You might ask (and answer) some questions like:

• What is my “gut” telling me? (feel free to draw, scribble or list words)

• What are some things that are “hard to stomach” in life right now? Write more about the one that feels most powerful right now.

• What events or experiences do I still need “time to digest?” What would help me to experience more healing space around one of these issues?

• If I had a dialogue with _____ digestive symptoms, what is it trying to let me know and what am I saying back? How would paying more attention to this conversation change my life?

Though many people journal on their own, group workshops or working with a practitioner can help ease isolation, reduce shame and foster connection. Most writing-for-health groups emphasize process rather than product, with sharing optional.

So much wisdom lies within us and our bodies. Through writing, we can listen, respond and begin to rewrite our health narratives.

Nancy S. Scherlong, LCSW, CHHC, SEP, CP, PTR/CJT-CM, is a certified holistic health coach, trauma psychotherapist, Somatic Experiencing Practitioner and has been an expressive arts therapist and trainer for over 20 years. She is the wellness contributor for Journal Therapy for Overcoming Burnout. Learn more about her work at WellnessMetaphors.com. See ad, page 7.

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