Between the fatigue and the itchiness of primary biliary cholangitis (PBC), it can feel like symptoms have taken control, eroding your quality of life, even when you’re getting treatment. Your first instinct might be to cancel social engagements and hunker down at home. But stopping activities you love to conserve energy isn’t a helpful trade-off. And without your support network, you can feel even worse. Here are ways to regain your zest for life and reconnect with the people you love.

It seems like the opposite would be true, but exercise can lessen your fatigue level. It releases endorphins to improve your mood and can help improve the way that muscles affected by PBC function. Don’t feel that you have to jump into heart-pounding cardio. Start walking for a few minutes a day. Once you work up to 30 minutes three times a week, you’ll really start to notice a difference. Tip: Turn exercise into a social activity by doing it with a friend.

Not getting enough restful sleep can make you feel even more exhausted and withdrawn. Insomnia among people with PBC is higher than in the general population, and it’s often linked to depression and anxiety. Good sleep hygiene, like going to sleep and waking up at the same time, is important, but one study found that equally helpful are managing those mental issues (see more below) and having strong relationships.

Surprisingly, being dehydrated makes you more tired, both physically and mentally. Losing just 2% of your body’s fluids can lead to a 20% drop in your ability to move and think clearly. So make sure to drink plenty of water and other healthy beverages to counter fatigue. Other positive lifestyle habits to help you regain energy are following a nutritious diet and not smoking — they’ll also help reduce your risk of heart disease and stroke.

Half of people with PBC say they have high levels of anxiety and stress, emotions that can cause them to pull back from their social life. Get help to conquer these quality-of-life destroyers. A mental health professional can show you effective mind and body exercises like CBT and yoga. One study found that practicing many different methods, like guided meditation, breathing, tai chi, and even video games, boosted quality of life and mood.

Mental health issues can worsen PBC symptoms as well as your quality of life. If your feelings have gone beyond being upset or feeling blue about your health to clinical depression, talk to your doctor about therapies, including exercise. Depression can make fatigue worse, keep you from eating well, disrupt your sleep, and stop you from wanting to engage with others.

Making time to see the people you surrounded yourself with before your diagnosis is a must for your well-being. A survey done in the U.K. found that people with PBC who maintained their social network thrived despite experiencing fatigue, while the opposite was true for those who became isolated. When you’re too tired to meet in person, video chats can keep you connected.

Try not to devote all your mental energy to thinking about it and letting it dominate your life. Something you can do on your own is embrace positivity. Change the language you use to talk about yourself and your condition with upbeat words, not just to others but also in the internal dialogue you have with yourself. Make a list of the activities that are most important to you and try to do one each day. The joy you’ll get adds to your positive outlook.

Chances are that your fatigue comes and goes. Look for patterns by keeping a journal. If you find that it gets worse as the day progresses, schedule get-togethers during the morning hours when possible. Keep in mind that you’re likely to have good days and not-so-good days. Let friends and loved ones know about these PBC patterns so that they better understand your needs and won’t be surprised if you need to postpone a date or change plans.

Even when you’re filled with energy, take it slow to avoid exhausting yourself. You might not be able to participate in certain physical activities at the level you used to, but find workarounds. You can be at the start and at the finish of events, as an example. What matters is doing things with people that have meaning for you and that make you happy. Laughter is a great mood booster, and watching a comedy with friends is a great way to spend time together.

Emotional support often comes from people going through what you are. They have insights that loved ones don’t, especially on topics like anxiety and feeling isolated. The American Liver Foundation has a dedicated Facebook page called Life with PBC: An American Liver Foundation Support Group that you can ask to join. There is also a community for people with liver diseases on the site Inspire.com. Your medical team might also know of in-person groups in your area.