Better with IBD – Better with IBD

Mindset Habit #14: Write a Better Story

December 31, 2018December 27, 2018
by Joseph Morstad

Depending on where you are at with your IBD (recently diagnosed to having lived with it for 20+ years) you may have varying levels of connection to your IBD story.

Sometimes this connection can be helpful if your story is about overcoming challenges or finding a newfound appreciation for life or how your IBD helped bring you and loved ones closer.

However, if your story is focused on the pain, the frustration, the feeling of loss because of IBD then this habit might be important for you.

Consider how attached you are to your story of living with your IBD.

Do you have a response practically memorized when anyone asks you about your IBD?
Are you more connected to your story of what life was like in the past before IBD?
Are you tied to what that initial diagnosis period felt like, practically living in that pained stated perpetually, even when you are not experiencing a flare?

Personally, I noticed that my story included a lot of fear and worry about what might happen if I had another flare? While I went years before my only flare I basically spent every day preparing for and worrying about it happening. It was as if a flare was happening in my mind – even if my gut felt fine.

While I’m aware of the possibility of another flare, I’ve improved my story. I created a new story – that has me living better – and not worrying as much about a flare happening.

This may take practice but I simply ask you to consider what story you are telling yourself. If we have to tell ourselves a story about IBD set one up where you are the lead character, the star, the hero of your own story, and victorious with your IBD.

Try this:

Get creative with re-writing your IBD story. See what your new story looks like with you as the lead role, victorious with your IBD.

Better with IBD

Mindset Habit #17: Smile

December 30, 2018December 27, 2018
by Joseph Morstad

Researchers have been performing study after study that proves that smiling is good for us. Some of these benefits of smiling are:

We become more attractive to others
Improved mood
Contagious (in a good way) we get others around us to smile also
Stress reliever with lowered adrenaline and cortisol levels
Boosted immune system
Lowered blood pressure
Releases endorphins and serotonin

So, this habit is to get in front of a mirror and smile. Even if you fake it we still get the above benefits from smiling.

Also, there’s this thing called youtube.com. You can basically type in whatever you want to see and that video will pop up for you.

Take a break from watching scary or sad or upsetting videos and search for “babies laughing” and watch whatever videos come up.

Try to watch 3 or 30 of them. Notice that funny response you have? It’s called a smile.

Be aware that this could lead to laughing and sudden bouts of feeling better.

Try this: Stand in front of a mirror and smile at yourself for at least 15 seconds. Bonus points if you can do this in front of/with another human being. 🙂

Better with IBD

Movement Habit #52+: The “IBD Grad Workout”

December 29, 2018December 27, 2018
by Joseph Morstad

Having a goal and target to shoot for helps provide motivation. Without a “finish line” to reach it becomes too easy to stop moving and exercising. That is why I created this “IBD Grad Workout” for you to use as your target goal.

Using the following exercises and repetitions as your new movement standards will give you guidance and accountability. Use this workout as a way to measure your improvements and gauge your progress.

The ultimate goal is to complete the entire workout in 1 workout session

CORE – Repeat #1-3 for 3 rounds then move on to Upper Body exercises

1 Dead-bugs: perform 10 repetitions per side.

2. Rolling: perform 5 repetitions per side.

3. Three-point Bridge: be able to hold position for 10 seconds per side.

UPPER BODY – Repeat #4-5 for 2 rounds then move on to Lower Body exercises

4. Push up Hold / Tall Plank: 15 seconds for men. 10 seconds for women.

5. Row: body angled at 45° from suspension training device (rings, TRX, etc) 10 reps for men. 8 reps for women.

LOWER BODY – Repeat #6-7 for 2 rounds then move on to Skill & Endurance exercises

6. Body weight “swings”: 15 reps

7. Body weight squats: 10 reps

SKILL & ENDURANCE – Set timer for 5 minutes and practice #8 then perform #9

8. Get up off the ground – achieved when able to perform without hands touching the ground for support.

9. One (1) mile walk – untimed, completed without rest.

Remember to go at your pace and simply mark off each movement as you achieve it. If it takes you 1 day, 1 week, 1 month or 1 year the goal is to keep at it and make steady, sustainable progress towards this goal.

Try this:

Pick your approach to this habit.

1: achieve mastery of each exercise over time (think months of practice instead of instant gratification).

2: complete the grad workout in one training session (think days/weeks of practice). Either approach can work – keep working on your progress with these movements!

Better with IBD

Nutrition Habit #45: Create Your “IBD Nutrition Action Plan”

December 28, 2018December 27, 2018
by Joseph Morstad

Answer the below questions to create your plan for IBD nutritional recovery and wellness.

1. What are you working with? Assess your situation.

2. Where do you want to go? Identify the main objective(s).

3. How are you going to do what you’re going to do? Determine the overall approach and method.

4. What are you going to do? Identify a general set of action steps.

5. How will you know what to do? Think about how you’ll interpret/communicate feedback, evaluation, and any potential crucial conversations.

6. Does this work for you? Assess “fit”, individualization, resonance, and salience.

7. How will you know if your plan is “working”? Identify and develop progress indicators and a schedule for recording them.

8. What are you going to do first? Prioritize and establish a schedule of action steps.

9. What happens if things go wrong? Anticipate obstacles and develop some backup ideas.

Try this:

Use the above answers to help you anticipate, plan, and strategize to improve your nutrition and health with IBD.

Better with IBD

Habit #27: Start with the Good

December 27, 2018December 27, 2018
by Joseph Morstad

No matter what current state your nutrition might be in I’m willing to bet that at some point in your life you’ve done something healthy.

Before we consider change or adding habits I’d like for you to center yourself with the notion that you are already practicing good nutrition.

Good nutrition:

Properly controls energy balance.
Provides nutrient density.
Achieves health, body composition, and performance goals.
Is honest and outcome-based.[2]

Maybe it wasn’t 100% of the time (insider secret – no one does that). Maybe you could have stayed on track just a little bit longer.

Wherever you might have been in the past I guarantee that there are positives to remember and times when you practiced some form of good nutrition.

So begin this section by taking a moment to mentally review the healthy habits that you have done – or are currently doing – that will continue to contribute towards improving your health and nutrition.

Could you do a little bit more of that one easy and helpful habit? What habit felt like it gave you the biggest “bang for your buck”?

Try this:

Just think about what has been and/or is currently working for you and see if you can do that just a little bit more often.

Better with IBD

Habit #24: How to Make it a Habit

December 26, 2018December 27, 2018
by Joseph Morstad

Having good information is only the start towards change. While I provide you with 52 habits to practice to feel better with IBD, I must provide you with a habit that explains the framework on how to make anything a habit.

Enter the habit of how to make it a habit (excerpt from Precision Nutrition).

Start with awesome – what are you already doing well? What do you already like to do and can do it well? Do more of what those answers are.
Allow yourself to choose the direction – remember that you can say “no” if you know that something might not be the best for you. Remember, notice and name? Notice what feels best for you at this moment. Go in that direction.
Set the right kind of goal – think of a behavior that you can control not an outcome that you hope to happen. Review Habit 21 for help.
Break the goal down – keep shrinking the actual behavior/habit into smaller and smaller parts until it feels simple, almost too easy, to where you can say “yeah, I can totally do that!”
Choose ONE small piece – pick one habit, thought, or action to focus on until it feels natural and effortless.
Shrink the task even further – can you shrink the actual task even more? Small, almost seemingly inconsequential habits, actually performed are ultimately much more beneficial that bigger habits left undone.
Confirm the fit – how are you feeling with the habit/goal/plan you have in front of you right now? If there is any apprehension, nerves, or tension (that’s all fine by the way) simply go back and shrink the habit a little more until you feel comfortable.
Set up an accountability system – invite trusted, close friends and/or family to help keep you focused and accountable. Also, consider using the Strength and Nutrition with IBD’s Facebook. page
Use outcome-based decision making to assess how well the habit worked and plan next steps – remember the question from Habit 19, “how’s that working for me?” Keep using that as you progress for better results.

Try this:

Use the above list as a framework to begin your process of improving habits. Write out your answers. Review them and share them on the Facebook group page.

Better with IBD

Mindset Habit #16: Find the Good

December 25, 2018December 27, 2018
by Joseph Morstad

We tend to find more of what we focus on. When life with IBD is tough that can be all that we focus on. This is understandable.

If you are sick and dealing with a flare or painful symptoms of your IBD it is difficult to “stay positive and hope for the best”. I remember during my first flare that all I could do to find some relief was to curl up into a fetal position on the floor and not move.

That was a difficult time to see the good in that moment. Luckily, I was able to see that moment for what it was, and nothing worse.

I basically did my best to turn my brain off to help avoid any excessive negative thoughts. I knew things were tough – why dwell or focus more on that fact?

What is important is to practice seeing some good in these difficult moments (as best as you can with your capabilities and resources). We know that not every moment in life is blissful. Setbacks are part of life.

However, it is the practice of looking for good that is key here.

Spend some time practicing this habit. Play around with different ways that might help you see the good in these moments.

Start with something easy like “it’s good that I have eyes to read this book” or “the good thing about right now is that I’m alive and breathing”.

Move up to “it’s a good thing that I’m feeling down right now because that means that I am human, want to feel better, and care about myself and my health”

Then you can build up to ideas like “it’s good that I have IBD because __________________________”

Try this:

Finish this sentence, “One good thing about this moment is____________________________.” Try to practice this throughout the day for the next 3-7 days.

Better with IBD

Mindset Habit #3: Practice Self-Compassion

December 24, 2018December 27, 2018
by Joseph Morstad

There are several research studies showing the benefits of self-compassion, defined as a mindful awareness of oneself, which involves treating oneself kindly and understanding oneself during difficult and challenging times by realizing that such experiences are common amongst all humans.

The idea these studies support is if I’m simply a little bit nicer to myself I’ll improve in whatever area I’m working on.

On the surface it sounds too “new agey”, soft, and too-good-to-be-true. People typically react with comments like, “You mean, “I can give myself the benefit of the doubt and do things like rest when I need to or say no to invitations that I’m not ready for without feeling lazy or weak?”

The answer is yes.

This habit is especially vital for us living with IBD. We do not need to beat ourselves up about our IBD. We do not need to push extra hard or suffer unnecessarily in order to get better. Self-compassion may be especially relevant for moderating stress-induced inflammation because of its functional similarity to perceived available social support, which has been linked to healthier immune functioning.

Giving yourself a break (maybe taking that nap later today) when possible is healthy. It’s not the same as giving yourself a “get out of jail free card” or skirting major life responsibilities.

Practicing self-compassion is taking a kind, gentle view of your life and simply being nicer to yourself.

You can have goals…and still practice self-compassion
You can be motivated…and still practice self-compassion
You can still achieve better health and still practice self-compassion

You simply do all the above with an understanding that practicing self-compassion will help you in the long run. Life can be tough enough – especially with IBD – give yourself a little self-compassion when needed.

Self-compassion could take the form of a nap or extra time to complete a task. And after you’ve taken that necessary rest you get back up and begin again on your journey to feeling better with IBD.

Try this:

Do the “kitten test” found in the Resources section on page 88

Better with IBD

Nutrition Habit #35: Shape Your Path

December 23, 2018December 27, 2018
by Joseph Morstad

The book “Switch” addressed the idea of change and how it can be accomplished in a variety of situations and examples. They pared change down to the relationship between a metaphorical:

elephant (the emotional part of ourselves)
rider (our thinking, analytical selves) and,
the path (the environment and situation we find ourselves, aka life)

We, as thinking and analytical beings, tend to think that we are in control and basically smarter than we really are (the riders). In reality we tend to be much more emotionally driven, reactionary beings going off thousands of years of survival reflects (the elephants).

So no matter how much or how hard the rider might pull on the elephant to steer clear of danger or unproductive actions the elephant is too powerful and will eventually rampage in whatever direction it wants to go. Unless we shape the path to make it impossible for the elephant!

So, for us with IBD, if we happen to know that a certain food might trigger a negative response we simply do not have that food in the house. If ice cream makes us regret eating it, shape that path and do not have it in your house. Your elephant no longer has to practice crazy amounts of self-control with the rider frantically pulling on the reins to avoid eating the offending lactose-laced sweet. You simply shaped the path that made eating that ice cream virtually impossible in that moment.

This can work in a more positive focus as well. If you desire to start being more active shape that path. Make it virtually impossible to get out of bed or leave the house without doing some form of exercise.

You do not have to rely on willpower or constant self-monitoring. Just find a way to make it as easy as possible to do more of what you want to do. Give yourself the chance to go on auto-pilot with your daily healthy routine.

Try this:

Watch this Youtube video called “Video Review for Switch by Chip and Dan Heath” about change. How could you help your elephant?

Better with IBD

Mindset Habit #25: Use the Power of Your Mind

December 22, 2018December 27, 2018
by Joseph Morstad

Over 25 years, sports psychology researcher and mental training consultant Terry Orlick interviewed high performers in various fields (think astronauts, Olympic athletes, world-class musicians, and patients who had survived life-threatening diseases) because he wanted to know what gave these people the edge in their very demanding professions or experiences? He concluded that “Human excellence in virtually all domains is guided by mental factors.”

Based on his research, he identified seven elements of what he calls “The Wheel of Excellence”. These elements are the mental components of success. Use this idea to improve your mindset with IBD.

Elements:	Quick description:	Practicing it with IBD:
Commitment	Commitment is saying: I will do this. Your involvement is non-negotiable. You commit yourself not only to succeeding, but to doing the behaviors that allow and enable you to succeed.	Find time each day to improve your habits. Drink more water, make sure you take your meds, meditate, practice self-compassion, etc.
Belief	Simply saying: “I can do this.” It’s the feeling that success is possible, and the feeling that your goals are meaningful.	Understand that tough doesn’t equal can’t. Believe that you can feel better, even when you are not feeling great, and you’ll recover quicker and feel better faster.
Full focus	You’re “in the zone” and all your attention is directed at achieving your goals. You concentrate hard on your priorities, and you don’t allow yourself to be knocked off track by irrelevant details.	Stay focused on ONE habit at a time and continue practicing it until it becomes second nature. Give yourself all the time you may need.
Positive imagery	Positive images of success that should nourish you and bring you joy, inspire you and fire you up, and are meaningful and give you a sense of purpose	Copy and model others that have achieved what you wish to achieve. Practice seeing yourself living the life you wish to lead.
Mental readiness	A state of relaxed alertness and openness. You’re open to new experiences, excited to practice your skills, and prepared to learn and grow.	Give yourself the calm, relaxed, and quiet space to practice your habits. Remember that it will be ok. Find professional help if you feel the need (I did).
Distraction control	If you fall down, get back up. If you screw up, learn from it then clean the slate. If you get distracted, learn to re-focus.	Everyone has “messed up”. You do not need to be perfect. Give yourself the freedom to fail. See what you can learn from it. Fail again, fail better.
Ongoing learning	Everything is a chance to learn something about yourself — to gain skills, insight, and knowledge.	Appreciate that this may feel like a marathon with no finish line. Health doesn’t have a timer. It is a lifelong practice. Enjoy that idea.

Try this:

Pick 1 of the above elements that interests you the most and ask yourself, “how can I use the element to practice a better mindset with IBD?”