MANAGING THE STRESS OF IBD

Stress affects both the physical and emotional sides of inflammatory bowel disease (IBD). The physical symptoms (e.g., pain, blood, diarrhea) of Crohn's disease and ulcerative colitis (UC) can increase the tension and worry of the person who has it and everyone around the person with IBD (Crohnies or UCees–those with Crohn's disease or UC) which could circle back and increase pain and diarrhea, in a vicious cycle.

Stress Management

Some stress is unavoidable but there are many ways to help manage the stress we experience and cope with medical conditions. Media and advertising often show weekend getaways, massages, and other fancy ways to relax and escape. They sound great if you have the time and can afford them. But they won't work in a moment of panic. And the truth is that what works for one person may not work for another. It's important to learn and practice things that help you reduce stress and cope with challenges. Some good options include:

• Deep (diaphragmatic) breathing- slow "belly" breathing, inhaling slowly through your nose, then blowing the air out slowly through your mouth, like blowing bubbles
• Progressive Muscle Relaxation- a pattern of tensing and relaxing different muscle groups
• Sensory Distraction- listening to music, drawing/coloring
• Visualization- Imagine yourself in your favorite place or a calm spot
• Counseling or therapy
• Enjoyable activities- going to the park, cooking, plans with friends
• Exercising- taking a walk, swimming, working out with others or at a gym
• Meditation, mindfulness- Increasing awareness and focusing on positive elements
• Limiting stressors and agitation when possible
• Eliminating caffeine and stimulating foods or medications
• Complementary health approaches- this includes a wide range of practices
  • Yoga and related practices (like tai chi, qi gong)
  • Massage therapy, acupuncture
  • Supportive community or religious leaders