What to Do When Feeling Blue

Everyone gets down in the dumps. But for people with irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD), a case of the blues can last longer than a day or two. A good mental outlook is imperative to your physical health; a bad outlook can make it more difficult for you to recover from a flare-up. Here are some ways that you can break out of that funk.

• Have a pity party. After an initial diagnosis of IBS or IBD, or when a flare-up happens, it is easy to start feeling sorry for yourself. That’s OK—to a point. Take some time to deal with these feelings. But after a day or two it’s time to move on and deal with your problems.
• Create a diversion. Your thoughts may be going in a vicious circle: I'm in pain, Why did this happen to me?, What am I going to do?, etc. Engage yourself in something else and get your thoughts out of this cycle. Choose a hobby or activity that engages you and stick with it.
• Let friends and family in. Just be honest. You're sick, you're unhappy about it, you may not be very pleasant, and they shouldn't take it personally. They can help you in little ways (taking care of chores) or larger ways (making sure you have emotional, physical, and financial support). The point is to keep communication going, even if that means arguing until a problem is solved.
• Build a support group. It is possible to overwhelm one person, such as a spouse, with your needs. Build a strong base of support among family and friends. Look for a local face-to-face support group that you can join by calling your hospital or Crohn’s and Colitis Foundation of America chapter, or by asking your physician. If local or face-to-face isn't possible, or isn't your thing, join a support group on the Internet.
• Get enough sleep. Easier said than done when your thoughts won't stop, you have the "prednisone crazies," and you are constantly getting up to go to the bathroom. Try taking the steroids earlier in the day, eating your last meal earlier in the evening, cutting back on caffeine, avoiding alcohol, and stopping smoking. Relaxation techniques; soft music; a "white noise" machine; and a cool, dark room may also help you get to sleep. Don't go to bed until you're tired, don't nap during the day, and don't use your bed for anything besides sleep and sex.
• Remember that you will not always feel this way. Your symptoms will improve with time and treatment, and you will feel better. Your blues will not last forever, either. If you do find that your case of the blues has deepened into what you think may be depression, seek help. Your gastroenterologist or primary care physician can refer you to a mental health professional that has experience with patients with chronic disorders.
• Stick to your treatment regimen. When you’re feeling really down, it may seem like the medicine and the diet aren’t helping, and you may be tempted to stop one or both of them. If a regimen is no longer working, talk to your health care team about any changes you might want to make. But don’t make changes on your own.