Hobbies can give you more than a way to pass the time. They can improve your mental health through small wins, provide a feeling of progress, and keep your focus on the present, as well as activate the parts of the brain that aid in emotional processing.
“Specifically, I think that creative activities like painting, journaling, gardening, or playing instruments can provide healthy emotional outlets to help reduce stress and strengthen [someone’s] sense of self,” says Marcum. “As a bonus, these things also help to shift attention away from symptoms.”
Some other potential hobbies to get you started include:
Reading
Drawing or coloring
Writing a poem, a journal entry, or a short story
Listening to a favorite album
Knitting or crocheting
2. Spend Time With Loved Ones or Peers
Many people with UC stop seeing friends or going to social events because of symptoms or anxiety about whether symptoms will appear. But by connecting with others, you can reduce your risk of loneliness.
“Social connection is also extremely beneficial in improving quality of life with UC,” says Marcum. “If you’re able to find a community or [a UC] support group, it can be a great way to reduce any feelings of isolation and help you bond with people who truly understand your experience.”
Some organizations also offer peer-matching, which means they connect you with another person who has UC. Research shows that peer support programs can help you manage UC better and improve your mental health.
3. Take a Nature Walk
Exercise can ease symptoms of mild anxiety and help you sleep better. Research suggests that doing physical activity with UC can also improve overall mental health and quality of life.
Marcum suggests boosting these effects by getting active outdoors, such as taking short walks outside or sitting in a park and connecting with nature. Studies show that spending time in natural settings can lower the stress hormone cortisol in people with intestinal diseases, which may also help relieve inflammation in your gut.
If leaving the house doesn’t feel doable, you can still get the benefit of movement in your home. Walk up and down your hallway or do some simple stretches in bed, says Heather Ventura-Witcher, PhD, a gastrointestinal psychologist at Cleveland Clinic in Ohio.
4. Try Some Yoga Poses
Gentle yoga stretches can get your feel-good hormones (endorphins) flowing, says Diane Ukwuoma, MD, a psychiatrist at Kaiser Permanente in Silver Spring, Maryland. Yoga can help you sleep better and feel less stressed.
Look up calming yoga routines online, or join a virtual yoga class to get started. If you’re in a flare and a yoga routine sounds like too much, you can try chair yoga for an easier option, says Dr. Ventura-Witcher.
5. Focus on the Present With Mindfulness
Mindfulness means paying attention to your thoughts, feelings, and sensations in the moment. The key is to notice these things, without judgment.
For example, instead of letting your thoughts run through the gauntlet of the symptoms you might feel later that day, stop and observe what you feel right then.
Scan your body and notice what you feel, hear, taste, smell, and see. If you feel stomach cramps, say to yourself, “I feel stomach cramps.” But don’t add any statements of judgment or value to it, like, “I feel stomach cramps that will ruin my day.”
Marcum also recommends keeping a gratitude journal, or writing about things you’re thankful for. Research suggests expressing gratitude like this can:
Lessen symptoms of anxiety and depression
Boost positivity and mood
Help you worry less
Besides general mindfulness practices, Ventura-Witcher also recommends a type of guided meditation called gut-directed hypnotherapy. This therapy interrupts the loop of stress and inflammation, retraining your brain to send soothing signals to your intestine, says Ventura-Witcher.
If your provider doesn’t offer this kind of therapy, you can reach out to an organization like GI Psychology, says Ventura-Witcher. Gut-directed hypnotherapy apps you can do at your own pace, like Nerva, are also an option.
6. Eat for Energy
When you have UC, your appetite can be nonexistent. But if you don’t eat enough, you can get tired and irritable.
“We want to make sure that we’re fueling our bodies appropriately,” says Ventura-Witcher. “But this is really challenging when we have any disorder of the digestive system, where eating might elicit pain.”
Ventura-Witcher suggests eating six or seven small meals a day and adding protein shakes and fiber supplements as needed.
7. Start Healthy Sleep Habits
Diarrhea and stomach cramping can disrupt sleep, preventing you from getting enough restorative deep stage sleep, which can make you feel extra tired during the day. If you don’t get enough sleep, it can also increase your risk of UC flares, says Ventura-Witcher.
To break this cycle and get better sleep, try adopting some of these healthy sleep habits:
Keep your bedroom dark, comfortable, and cool.
Go to bed and wake up at the same time each day, even on weekends.
Olivia is a food and lifestyle writer at Heart of Violet with a passion for discovering hidden culinary gems, authentic local flavors, and unforgettable travel experiences. She enjoys exploring restaurants, cafés, street food, and regional specialties while sharing honest recommendations and practical dining tips. Through her articles, Olivia aims to help readers find the best places to eat, embrace healthier lifestyles, and make every journey more memorable.
