Lately, I’ve realized I need to double down on helping my patients with Crohn’s and ulcerative colitis set clear, realistic goals for reducing stress.
I see again and again how prolonged psychological stress fuels IBD flares, and the research backs it up: chronic stress can alter the gut microbiota and the immune system in ways that drive inflammation.
Even though most of our focus is on food, my patients often tell me that once their stress is better managed, everything else—sleep, exercise, meal planning—falls into place more easily 😌, and lowering stress may also help reduce the risk of flares.
That’s why I’ve started asking patients to pick one or two SMART goals to focus on before our next follow-up. (I use some of these myself).
Here are some popular stress-management goals I use in practice—maybe you’ll discover a couple that work well for you, too.
Practical Stress Management Goals
Pick 1–2 habits to start, and adjust based on what’s realistic.
Movement & Mind-Body
- Take a 10-minute walk outdoors at least 3x per week.
- Stretch or do gentle yoga for 10 minutes at least 3x per week.
- Practice deep breathing for 5 minutes every morning.
- Try a short guided meditation using an app, for 5–10 minutes, at least 5x per week.
Social Connection & Fun
- Call or text a friend or family member once a day.
- Schedule a “fun break”—watch a funny video, listen to a favorite song, or read for 15 minutes, at least 3x per week.
- Volunteer or perform an act of service at least once per week.
Reflection & Mindset
- Keep a stress journal: write down one stressful event and one coping strategy daily.
- Practice gratitude: write 3 things you’re grateful for each evening.
- Go a full day without blaming someone else; track daily for a week.
- Pause before reacting: take at least one 5-second pause before responding to a frustrating situation each day.
Sleep & Routine
- Turn off screens 30 minutes before bed.
- Go to sleep at roughly the same time each night (give or take 30 minutes) for a full week, including the weekend.
Food & Enjoyment
- Plan one enjoyable meal prep session per week—focus on nourishing foods that you enjoy preparing and eating.
- Commit to eating one meal per day without distractions (no phone, TV, or email).
- If using a food log, jot down one “positive” food experience each day, not just symptoms.
