Living with colitis can be challenging, especially during a flare-up. When symptoms like fatigue, abdominal pain, and frequent trips to the bathroom take over, self-care becomes even more important than ever. It may feel overwhelming to prioritse yourself when your not feeling good, small intentional acts of self-care can make a significant difference in managing both your physical and emotional wellbeing. Here are some practical self-care habits to help navigate a colitis flare-up.
Listen to your body
Your body is working hard to heal, so honour what it needs. If you feel exhausted, rest. If your digestive system is struggling simplify your diet. Pay attention to the signals your body is giving you and respond with kindness.
Nourish yourself with gentle foods
During a flare, certain foods can aggravate your symptoms. Stick to easy to digest, low-fibre foods such as:
- White rice, potatoes and bananas
- Bone broth and well cooked vegetables
- Lean proteins like chicken or fish
- Hydrate with water, isotonic, meal replacement shakes, herbal teas, electrolyte drinks
- Blended soups and smoothies
Avoid spicy, greasy and high fibre foods that can cause irritation and discomfort.
Remember everyone is different and what you can tolerate may not be the same as others.
Stay hydrated
Diarrhea and inflammation can lead to dehydration, which may worsen symptoms. Sip on fluids throughout the day, choosing water, electrolyte-rich drinks, or herbal teas like peppermint or chamomile to help soothe the gut.
Rest without guilt
Fatigue is a common symptom of a flare-up. Give yourself permission to slow down. Ironic as it sounds, there is so much we can do to rest. Whether it’s taking a nap, having an Epsom salt bath, meditating, deep breathing, journaling, affirmations, practice gratitude, forgiveness, tapping, get out in nature if you can, get to bed earlier and simply lie down with a good book or movie, rest is a vital part of healing.
Practice gentle movement
Gentle movement, such as, qi gong, stretching, restorative yoga or short walks can help improve circulation and reduce stress without straining your body.
Manage Stress and Anxiety
Flare-ups can be stressful, and stress can, in turn, worsen symptoms. Practice calming techniques such as:
- Deep breathing exercises // How to box breathe
- Guided meditations //Search on youtube
- Tapping (emotional freedom technique) // What is Tapping?
- Journaling to process emotions // Benefits of journaling
- Listening to calming music or nature sounds
Get comfy - Create a comforting environment
Surround yourself with things that bring you peace and relaxation.
- Fleecy blanket/scarf
- Ambient lighting
- Hot water bottle
- Hot bath/footbath/Epsom salts
- Cosy slippers
- Candles
- Aromatherapy
- Relaxing music
- Favourite movie
- Good book
- Cold therapy
- Ice Pack
- Heat/Cold
- Hot/Cold drinks
Creating a restful atmosphere can make coping with a flare-up feel more manageable and provide you with a bit of comfort.
Advocate for your own needs
Do not hesitate to ask for help, that includes help from friends, family, and healthcare practitioners.
Communicate with your healthcare providers about symptoms, treatment options, medications, medications adjustments, new symptoms, concerns or worries.
Let loved ones know how they can help to support you, that could be helping with errands, meal prep, or just being there to listen.
Be your own advocate by allowing others to help when they can.
Be kind to yourself
A flare-up is not your fault. It is easy to feel, frustrated and angry, but practising self-compassion can make the experience a little easier. Remind yourself that you are healing and that takes time, and you are doing your best.
Repeat this affirmation to yourself 3 times
I am easily and quickly attracting an abundance of health and happiness
I am easily and quickly attracting an abundance of health and happiness
I am easily and quickly attracting and abundance of health and happiness
You can use your imagination and create your own affirmations.
Navigating a colitis flare up can be tough, but prioritising self-care can make all the difference, helping you manage symptoms and maintain a sense of control. Small consistent habits can ease discomfort and support your body’s healing processes.
Remember your are not alone in this journey, and its okay to ask for help when you need it.
Self-Care habits for managing a colitis flare-up
- Listen to your body
- Nourish yourself with gentle food
- Stay hydrated
- Rest without guilt
- Practice gentle movement
- Manage stress and anxiety
- Get comfy – Create a comforting environment
- Advocate for your own needs
- Be kind to yourself