7 ways to recharge when you’re living with ulcerative colitis

Of course, UC impacts health physically, but a lot of people dont realize the effect it can also take on emotional well-being, adding a lot of stress and anxiety, says Meghan Marcum, PsyD, the chief psychologist at A Mission for Michael (AMFM) Healthcare in San Juan Capistrano, California.

You have a lot of options for boosting your mood or energy when you have an inflammatory bowel disease (IBD) like UC, says Dr. Marcum. Its important to identify what you enjoy doing, and recognize that energy levels fluctuate with UC, so finding a good balance of activities that are realistic is key. Here are seven to consider.

1. Hone Your Hobbies

Specifically, I think that creative activities like painting, journaling, gardening, or playing instruments can provide healthy emotional outlets to help reduce stress and strengthen [someones] sense of self, says Marcum. As a bonus, these things also help to shift attention away from symptoms.

• Reading
• Drawing or coloring
• Writing a poem, a journal entry, or a short story
• Listening to a favorite album
• Knitting or crocheting

2. Spend Time With Loved Ones or Peers

3. Take a Nature Walk

If leaving the house doesnt feel doable, you can still get the benefit of movement in your home. Walk up and down your hallway or do some simple stretches in bed, says Heather Ventura-Witcher, PhD, a gastrointestinal psychologist at Cleveland Clinic in Ohio.

4. Try Some Yoga Poses

Look up calming yoga routines online, or join a virtual yoga class to get started. If youre in a flare and a yoga routine sounds like too much, you can try chair yoga for an easier option, says Dr. Ventura-Witcher.

5. Focus on the Present With Mindfulness

For example, instead of letting your thoughts run through the gauntlet of the symptoms you might feel later that day, stop and observe what you feel right then.

Scan your body and notice what you feel, hear, taste, smell, and see. If you feel stomach cramps, say to yourself, I feel stomach cramps. But dont add any statements of judgment or value to it, like, I feel stomach cramps that will ruin my day.

• Lessen symptoms of anxiety and depression
• Boost positivity and mood
• Help you worry less

If your provider doesnt offer this kind of therapy, you can reach out to an organization like GI Psychology, says Ventura-Witcher. Gut-directed hypnotherapy apps you can do at your own pace, like Nerva, are also an option.

6. Eat for Energy

We want to make sure that we're fueling our bodies appropriately, says Ventura-Witcher. But this is really challenging when we have any disorder of the digestive system, where eating might elicit pain.

Ventura-Witcher suggests eating six or seven small meals a day and adding protein shakes and fiber supplements as needed.

7. Start Healthy Sleep Habits

• Keep your bedroom dark, comfortable, and cool.
• Go to bed and wake up at the same time each day, even on weekends.
• Avoid caffeine, alcohol, and nicotine before bed.
• Get outside every day.
• Create a pre-sleep relaxation routine.

How to Get Started

Its important to take the time to prioritize yourself and your well-being, especially when you have a chronic illness like UC, says Marcum. Many people see these activities as luxuries, but really they should be prioritized as additions to a daily self-care routine.

You can start small even taking 30 seconds to pause and take a few deep breaths can recharge you, says Ventura-Witcher. Or you can step outside your door and stand in the sun for a minute, she says.

Remember that managing this condition is a marathon, not a sprint, says Dr. Ukwuoma. Taking small, consistent steps to support your mental well-being can make a meaningful difference in your overall health.

The Takeaway