Anxiety Busters: 9 Simple Things to Try to Stop Flare Anxiety

Ulcerative colitis (UC) is unpredictable. Flares can happen without warning, and not knowing when the next one will strike can be stressful. UC and Crohn’s disease are the two main types of inflammatory bowel disease (IBD). About 1 in 3 people with IBD have anxiety. These nine easy-to-follow tips can help you manage flare anxiety and gain more control over UC symptoms.

Set aside 10 minutes a day to breathe. Deep breathing is a powerful relaxation tool. It lowers heart rate, relaxes muscles, and reduces stress hormone levels. Breathing also massages your intestines, which eases UC symptoms like belly pain. Sit or lie in a quiet place and close your eyes. Breathe in through your nose for four seconds and feel your belly expand. Hold your breath for two seconds. Then breathe out through your mouth for six seconds.

The unpredictable need to go when you're away from home can cause severe bathroom anxiety. Plan ahead to prevent urgency emergencies. Carry a kit filled with wet wipes, air freshener, hand sanitizer, large freezer bags, and a change of clothes/underwear. Before you leave the house, map out the closest bathrooms. An "I Can't Wait" card from the Crohn's & Colitis Foundation will give you access to private bathrooms when symptoms hit. 

Friends, family, and other members of your social circle can offer practical help and emotional support when you feel overwhelmed. You can also join an IBD support group. It's a safe space to share your feelings and be surrounded by people who understand your experience. You'll feel less alone and more like part of a caring community. Support groups are available in person and online through organizations like the Crohn's & Colitis Foundation.

Spend just 20 to 30 minutes outside a few days a week, and watch your stress level drop. When you're surrounded by green space, it takes your mind off your worries. Being outdoors is so good for your mental health that some doctors write prescriptions for "nature pills." Walk or ride a bike while you're outside and get even more health benefits. Exercise releases endorphins — brain chemicals that make you feel good.

A flare can sap your strength and leave you exhausted. To conserve energy, do the most important tasks first. Put off any projects that can wait. Schedule activities during times of the day when you feel best, and leave time for rest. Set boundaries. Be clear with people about what you can and can't do. Delegate any jobs you can't manage yourself.

Cold water immersion is a therapy that submerges your body in 50-60 degree F water. You can try an ice bath or take a cold shower. A few small studies suggest this practice may ease tension, improve mood, and reduce stress and nervousness. It may also reduce inflammation, which could help with UC symptoms. Check with your doctor first if you have heart disease or high blood pressure, which makes cold dips riskier.

Tea is a good source of anti-inflammatory plant chemicals called polyphenols. Inflammation is what causes UC symptoms like belly cramps and bloody diarrhea. Different teas have different properties. Green tea contains epigallocatechin-3-gallate (EGCG), which is both anti-inflammatory and antioxidant. Chamomile tea is good for easing anxiety. It may soothe both your mind and your gut during flares.

Cannabidiol (CBD) is an ingredient in cannabis (hemp) plants. Unlike THC, it doesn't get you high. Researchers have studied CBD for its antioxidant, anti-inflammatory, and pain-relieving abilities. It also shows promise for anxiety. Research suggests that CBD reduces symptoms of conditions like social anxiety disorder, generalized anxiety disorder, and posttraumatic stress disorder (PTSD).

Sometimes you just need to get worries off your chest. One way is to write them down in a notebook or diary. A journal can help you identify your anxiety triggers, face your fears, and work through challenges. Research has shown that people who journal for just 15 minutes a day have less stress and anxiety and improved well-being. Also use your journal to record UC symptoms and identify triggers, to get a better handle on the disease.