It starts with bloating and gassiness. Then, it causes constipation and abdominal cramping. Eventually, you guessed it — you’re dashing to the nearest toilet.

According to the American College of Gastroenterology, irritable bowel syndrome, more commonly known as IBS, affects 10% to 15% of Americans. While some aspects may be addressed by diet, research suggests that factors like stress can cause the disease … and even trigger worsened symptoms. The NIH indicates that even childhood trauma and other forms of abuse can cause more rumbling inside your intestines.

That’s because the brain and the gut interact with one another more than you might think. Together, they help coordinate body function and digestion. Stressors to your nervous system can change how efficiently food and waste move through your gastrointestinal tract and how quickly you experience bowel movements.

Stress responses also affect the balance of beneficial and harmful bacteria within the gut microbiota. Even mood swings and stressful stimuli affecting your serotonin levels will increase your gut motility, resulting in diarrhea.

Thankfully, there are several ways you can manage stress to mitigate IBS symptoms. Experts say regular physical exercise and good quality sleep will work to your benefit. If you have the means, a meal plan recommended by a doctor or dietitian will help pinpoint which foods exacerbate your tummy trouble and guide you in adjusting accordingly.

It’s important to remember IBS does not damage your intestines. Spending more time outside and getting enough sleep are just a few different techniques to help lower the level of your stress … and the corresponding number of uncomfortable bathroom trips.