6 Ways Holiday Stress Can Impact Your IBD, and How to Protect Your Routine

“Because perceived stress tends to precede flares, the holiday season — with travel, disrupted routines, rich food, and family obligations — [is a time when] having a plan in place ahead of time can pay off,” says Bincy Abraham, MD, a gastroenterologist at Houston Methodist. It won't guarantee that a flare can be prevented, she says. But managing stress proactively, whether it’s the holidays or not, is a key part of overall IBD care.

Here are six strategies that can help you avoid holiday overwhelm and keep you feeling your best.

1. Get Enough Sleep

Plus, you’re more likely to feel stressed and irritable when you’re short on shut-eye. “It’s more important than many patients realize, and it's often the first thing to slip during the holidays,” says Dr. Abraham.

2. Stay Fueled With Healthy Foods

3. Be Active

“Patients can generally exercise without triggering symptoms, especially if they start with low- to moderate-intensity activities that they can sustain,” says Abraham. So try getting out for a walk first thing in the morning before your to-do list takes over, meeting a friend at the gym, or heading to a weekend yoga class.

4. Build Mini-Breaks Into Your Day

“The important thing is to find something that works for you and practice it before you’re in a stressful situation,” Riehl says. “Then, when you notice yourself becoming overwhelmed, you have a familiar tool you can turn to, rather than trying to figure out what might help in the moment.”

5. Plan Ahead for Holiday Gatherings

Rich holiday foods don’t always work for an IBD gut. But you can head off anxiety around dining situations by thinking ahead. “Be aware of your triggers and be mindful of your alcohol intake,” says Abraham.

6. Have a Plan B if Your Symptoms Act Up

You can take some of the stress out of holiday socializing by figuring out how you’ll manage if your symptoms start to act up at a party or gathering. “Your plan may include knowing where the nearest restroom is, having any needed medications or comfort items with you, or identifying someone at the event you can turn to for support. And if you need to leave early, that's okay, too,” Riehl says.

• Medications
• Wet wipes
• A change of underwear and clothing
• Resealable plastic bags to bring home soiled clothing
• Hand sanitizer
• Barrier cream for irritated skin

The goal isn’t to be excessive about planning, and you shouldn’t go into an event expecting the worst or spending the whole time monitoring your symptoms. “It's about knowing you have options so that you can be present and enjoy the experiences of the holidays without feeling like you have to control every possible outcome,” says Riehl.