I addition to Sharon's advice I suggest you try something to divert your attention. For example I have difficulty reading books so am listening to them on CD. I also took up adult coloring. It is a good diversion for my mind. I don't use crayons but use gel pens, markers and colored pencils. I have all kinds of adult specific coloring books plus I colorize all of the cards we send out for birthdays, anniversaries and so on. I was going to try to find somehow to do biofeedback at home and this was easier. There are all kinds of books, cards and art supplies on amazon, etsy and Hobby Lobbymto name a few.
I know how you feel. I don't have my j-pouch anymore but still have gas problems now and then. I no longer have my anal rectal stump and still feel like I need to pass gas! I am pretty sure there are not many nerves left as I am sewed Up.
Maybe you can get a DVD to do yoga at home.