Living with crohn’s disease is tough enough but what if you also suffer with anxiety as well? Here I will give you my top tips and tricks on how you can manage your anxiety when you have crohn’s disease and if you want more tips and tricks on living with crohn’s disease make sure you check out my social media pages for more free content.
1 – which is what really helps me with what I call travel anxiety, is to always have an emergency travel kit with you filled with toiletries and sometimes spare underwear so you have something clean and to clean yourself if you’re travelling and have to do an emergency pit stop. If you want to know what is in my emergency travel kit then check out this video and you can find the link below.
2 – Get enough sleep. Sounds simple enough but it’s so important to get enough sleep as sleep deprivation can cause you to feel on edge which won’t help your anxiety or even your stress levels.
3 – Don’t skip meals. Make sure you eat a balanced diet that will provide you with the essential nutrients your body needs. Sometimes anxiety and stress can be aggravated if you are hangry.
4 – Take some time out for yourself. Try making time for yourself each day whether that is 5, 10 minutes in the morning afternoon or evening to have some quiet time. Listen to relaxing music, practicing breathing techniques an meditating can help clear your mind.
5 – Exercise. Exercise has been widely associated with numerous health benefits from reducing cholesterol and improving your overall health. But it can also work wonders for your mental health due to the release of endorphins or feel good hormones and taking part in team sports or events can boost self-esteem. It doesn’t have to be strenuous exercise and can even include taking the time out of your day to go for a walk and breathe the fresh air.
6 – Learn your triggers. What can really help you is knowing what may trigger your anxiety. It could be something at work, school or something else. Keep a record of when you’re feeling anxious, what you’re doing or about to do and look for a pattern. Identifying the problem can help you take steps to solve it.
7 – Cut back on caffeine. Try limiting the amount of caffeine you have whether it’s from tea, coffee or energy drinks. Caffeine keeps you alert and raises your heart rate and blood pressure which can aggravate stress and anxiety.
8 – Don’t bottle things up. Many people fear talking about their anxiety due to the stigma attached with it. But remember It’s Ok to not be OK and it’s OK to ask for help. There’s a lot of services out there which your doctor can refer you to and there’s more than one way to get help. Even just by talking to friends or family about how you feel, what’s going on in your life can be really helpful. Sometimes we get so caught up in what we are going through and keep it to ourselves that it builds up and starts feeling emotionally heavy which can just add to your stress and anxiety. Just the simple act of talking to some and vocalising what’s bothering you can be so helpful. If you’re not comfortable talking to someone try keeping a journal where you can write down your thoughts and that at least is another way of unloading your worries.
9 – Imperfection is perfection. Trying to please everyone or do everything perfectly 24/7 is impossible. Don’t put so much pressure on yourself on things that you cannot control. Do your best and do it honestly and that’s all anyone will ever ask for.
10 – Just breathe. Some people have found great benefit in practicing focused deep breathing techniques that help control their breathing rate to slow down their heart rate helping in keeping them calm.
I hope those tips have help.