Irritable Bowel Syndrome (IBS) is a common condition that affects the digestive system. Symptoms include abdominal pain, bloating, diarrhoea and constipation. IBS can be challenging to manage in any setting, but working in an office environment brings additional difficulties. Here are some tips for managing IBS while working in an office.
Be Open with Your Employer
It’s advisable to speak to your employer or supervisor about your IBS. Explain how it affects you and discuss any accommodations that could help you manage your symptoms at work. This could include more frequent bathroom breaks, the ability to work from home occasionally or a flexible start time.
Most employers will be understanding and make reasonable adjustments. Being open removes the embarrassment factor and helps colleagues be more considerate. Your employer also has a legal duty to support employees with disabilities under the Equality Act 2010.
Keep Supplies At Your Desk
Keep a discreet ‘IBS emergency kit’ in your desk drawer containing essential supplies. Useful items include:
- Anti-diarrhoeal medication
- Pain medication
- Hand wipes
- Tissues
- Extra underwear
- Bottled water
- Snacks like rice cakes or bananas
Having these items close by can help you discreetly manage symptoms and minimise disruptions.
Know The Location of Bathrooms
Scope out all the bathrooms in the office and note their location. When symptoms strike, you’ll want quick access to the closest toilet without too much hunting. It can also help to know which bathrooms are less busy.
If your office building has many floors, keep a mental note of bathroom locations on other levels too. This provides options if bathrooms on your floor are occupied.
Adjust Your Diet
It’s important to know what to eat with IBS attack. Certain foods can trigger or worsen IBS symptoms. Keeping a food diary can help identify problem foods to avoid. Common IBS triggers include caffeine, alcohol, spicy foods, dairy, wheat and onions.
Stick to safe, non-irritating foods for work lunches and snacks. Examples include rice, oatmeal, eggs, chicken, vegetables and small portions of fruit. Stay hydrated by sipping water throughout the day. Following an IBS flare up diet will help, and a nutritionist can advise what to eat during an IBS flare-up.
Manage Stress
Stress significantly exacerbates IBS symptoms. A busy office environment can be stressful, so employ relaxation techniques to calm your mind. Try deep breathing, meditating on your lunch break or going for a short walk outside.
Getting enough sleep, exercise and social interaction also helps manage stress levels. Speak to a doctor if work-related stress is overwhelming.
Wear Comfortable Clothing
Tight clothing can intensify abdominal pain and bloating. Opt for loose, comfortable clothing that doesn’t put pressure on your stomach. If you frequently experience diarrhoea, wearing dark clothing can also give you more confidence in case of accidents.
Have Discreet Conversations
If you have an accident or need to leave suddenly, quietly explain the situation to your manager or a trusted colleague. They can then cover for you with subtlety. Appointing ‘IBS buddies’ like this can remove the embarrassment factor and help maintain your privacy.
Managing IBS in the workplace takes some preparation and lifestyle adjustments. But being proactive with self-care, medications and seeking employer support can help you minimise disruptions. Don’t be afraid to speak up about your needs. With the right strategy, it is possible to manage IBS effectively and maintain a successful career.
