Supporting Your Emotional Health During an IBD Flare

Abdominal pain and fatigue get most of the attention, but flares can also bring on feelings of isolation, inadequacy, and stress. Here’s how to rise above them.

The physical impact of an inflammatory bowel disease (IBD) flare-up is hard. Between the fatigue, increased gastrointestinal symptoms, and pain, going from being healthy to flaring is a jarring transition.

Just as challenging, though, is the emotional component of a flare. IBD flares can be isolating and interfere with everyday life. That can look like canceling social plans, missing work or school, and not being able to do your favorite activities.

I’m an IBD nutritionist, but I also live with IBD myself (in my case, it’s Crohn’s disease). Below are my top tips for managing the emotional aspects of an IBD flare.

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Act on what is in your control

The unpredictability of IBD flares can add to your distress. One way to start to feel better is to understand which aspects you can manage and regain a bit of control. Soothing the physical symptoms as much as possible will lessen the emotional burden. Some things to think about are:

• Nutrition: In a flare, warm, cooked foods can be comforting and help ease symptoms. These can include well-cooked veggies, soups and stews, and other foods that are easily digestible, like bananas, rice, and proteins that are cooked simply with minimal ingredients. Relying on these basics gives the body a digestive break, and incorporating anti-inflammatory foods supports the healing process.
• Supplements: Some supplements can help during an IBD flare, including curcumin or slippery elm to calm inflammation, probiotics to balance the gut microbiome, or a digestive enzyme to give the body a hand in breaking down food. Keep supplements minimal but purposeful during a flare.
• Perspective: It’s OK to feel the feels when you need to. Your feelings are valid, but staying there too long can add to the emotional burden you’re already carrying. Different types of mindfulness practices can help you stay in a positive mindset, like:
  • Affirmations: These are “I am” statements or other statements that reiterate what you desire to be true. You may want to affirm things like, “My body is feeling better every day,” or, “I feel loved and supported.”
  • Meditation: Support your nervous system and relax through meditation, which involves slowing down your mind and breathing intentionally. You may prefer a guided meditation if you have a hard time staying in meditation on your own.
  • Journaling: Try gratitude journaling, a practice where you write about the wonderful things in your life. Or try a visualization technique, where you write about your ideal self in the present tense.

Managing these aspects of your life puts some power back in your hands, and that can feel reassuring during an IBD flare.

Create a relaxing environment

Flares are the times to slow down and nurture yourself. During a flare, the body is working extra hard. Creating a relaxing vibe will get you in the mindset to go easy and take care of yourself, something we often let slide. A relaxing environment can look like:

• Drinking cozy cups of tea: Peppermint and ginger are anti-inflammatory and helpful to digestion, for example.
• Soaking in warm baths: This can be emotionally soothing and help ease any pain or soreness you experience.
• Listening to music: Hearing the music you love can make you feel at ease.
• Cuddling up with a heating pad: Note the theme of warmth during IBD flares. It’s comforting!
• Watching your favorite comedies: As they say, laughter is medicine.

Lean on your closest relationships

Flares are not the times to be a self-sufficient hero. They’re the times to lean on the people who want to help you through the hard parts of having IBD. Keeping the emotional pain and the physical pain to yourself adds up, so ask for a hand before things get bad. Sometimes, those closest to us don’t know what we need, so don’t be afraid to ask for help with something specific, like:

• running errands or completing chores
• prepping meals
• accompanying you to doctors’ appointments
• wanting a loved one’s company

The bottom line

The emotional burden of an IBD flare can be just as tough as the physical. You’re worth feeling supported through this. Remember, you can always post in BezzyIBD forums to talk with people who get it.