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Techniques to Manage Stress

You can successfully manage stress by identifying stressful events and learning how to control them. Incorporate tension-relieving techniques into your daily routine with the following strategies.

Educate Yourself

The more you know about ulcerative colitis and how it affects you, the better you can help manage your condition and overcome the stress associated with it.

Empower Yourself

Take action against ulcerative colitis by being your own health advocate. Regular doctor visits and taking your medication as prescribed may help.

Eat Well

A nutritional, balanced diet is important. Visit the American Dietetic Association for more information about nutrition. You also may want to discuss a nutritional plan with a registered dietician to help you improve your eating habits. Always check with your doctor before beginning any new diet. Read more about how to manage your UC through healthy eating.

Exercise

Getting your heart rate up actually can help you calm down. An energizing activity helps relieve stress by releasing soothing endorphins throughout your body. Endorphins are thought to promote a feeling of well-being and can even temporarily help relieve pain. Always check with your doctor before beginning any exercise plan. Learn more about how exercise can help you work through UC-related stress.

Change Your Thinking

Your perspective on everyday events can either add to or reduce stress. In most instances, such as being stuck in line or running late for a meeting, your reaction will not change the outcome—you will remain in line until it's your turn; you will get to the meeting when you do. Reacting negatively will only increase stress. Accepting the situation with a positive attitude will reduce stress.

Set Your Priorities

Making priorities and managing your time wisely may help you reduce stress throughout the day. Try these techniques to set priorities and help manage your time better:

  • Ask yourself what's important.
  • Identify what doesn't really matter.
  • If you think you do too much, honestly evaluate where you can cut back on commitments.
  • Write down daily tasks and cross them off the list when completed.
  • Learn to say no sometimes.
  • Complete tougher tasks when you have the most energy or when you have help.
  • Plan something fun for every day.
  • Ask for help.

Relax

Breathing techniques, stretching, or simply thinking good thoughts can help you cope when times are tense. When stress causes you to have a slightly increased heart rate or to break out in a sweat, take a moment to relax. When your physical reaction to stress is more serious, contact your doctor or seek medical attention.

Have a Good Laugh

Laughter can sometimes make everything seem less important. It can start a chain reaction, allowing your whole outlook to become more positive. Call your funniest friend and chat about your pet's most recent antics. Rent a funny movie or visit a humorous website. It may be a cliché, but laughter just may be the best medicine.

Join an Ulcerative Colitis Support Group

There are many ulcerative colitis support groups available. Contact the CCFA to find out about support groups in your area. There are also message boards on the Internet where you can talk to others. These groups can help you vent your frustrations and share your successes, and can assure you that you are not alone.

 

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