mindset – 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

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

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?”

Better with IBD

Mindset Habit #6: Take a 5 minute Meditation Break

December 19, 2018December 27, 2018
by Joseph Morstad

The Tibetan word for meditate means “to know”. The more we know ourselves the better we are able to practice healthy habits that help improve our mindset, nutrition, and movement.

This helps keep us healthier, hopefully flare free, and better able to recover from any IBD health setback.

In “Wisdom: From Philosophy to Neuroscience” science journalist Stephan Hall writes that, “wisdom begins with awareness, of the self and the world outside the self; it deepens with the awareness of the inherent tension between the inner ‘I’ and the outer world.”

Awareness, or mindfulness, is simply paying attention to what is happening right now.

What are you doing right now?
What are you experiencing and feeling right now?

Take a moment to observe. That purposeful observation is awareness.

To work best, awareness should be nonjudgmental. You’re just looking. Feeling. Sensing. Experiencing. Noticing. That’s all.

Notice and naming things changes them. Fundamentally.

Set aside 5 minutes every day to simply sit and be mindful, aka meditate. If you must have something to focus on try lighting a candle and simply watch it for those 5 minutes. Headspace is a very helpful app for this.

That’s as complicated and as simple as it should be.

Try this:

Practice your 5 minute meditation today.

Better with IBD

Mindset Habit #18: Be Nice(r) to Yourself

December 17, 2018December 27, 2018
by Joseph Morstad

Being nice to others (aka politeness) can be easy. Treating ourselves with that same quality can be sneaky tough sometimes. For some reason it can be too easy to be our own worst critic. So just play around with this habit today.

See what it feels like to be a little nicer to yourself. You can write down your positive qualities if that helps.

“I like to help people”
“I’m pretty good at Jeopardy”
“I’m a good friend”

Start small if you’re having a tough time coming up with anything. You can call yourself and leave a voice message saying nice things. You can write yourself a letter and actually mail it.

If this is a difficult habit to practice start off with saying one nice thing to yourself. You could even borrow this one from me if you need help getting started:

“I’m doing something to help improve my life with IBD right now by reading this book and that’s nice.”

Try this:

Come up with at least 10 nice things about yourself. It can be personality traits, actions, even nice thoughts. Write them down. Keep them where you can easily see them.

Better with IBD

Mindset Habit #4: Clarify Your Values and Priorities

December 16, 2018December 26, 2018
by Joseph Morstad

Answer the following phrases:

I’m the kind of person who…

(i.e. enjoys eating healthy foods)

And it’s important to me that….

(i.e. I find foods of high quality that are nutritious and easily digestible for me)

So I’d feel good about accomplishing…

(i.e. healthy habits daily that are within my control and help improve my health)

A completed example for this habit could look like this:

“I’m the kind of person who values my health and it’s important to me that I practice habits that help me feel better emotionally so I’d feel good about accomplishing goals that previously felt out of reach.”

Notice what kind of responses you wrote down.

What values do you see?
What is important and a priority for you?
Are you living these values and priorities right now?
Could you live them just a little more today and tomorrow?
What would your life with IBD look like if you did?

Bonus idea: write down your completed sentence and place it where you’ll see it daily!

Try this:

Share your answers with someone that supports you.

Better with IBD

Mindset Habit #21: Expand Your Life Web

December 13, 2018December 26, 2018
by Joseph Morstad

Marci Reiss, the founder of IBD Support Foundation, speaks and works to educate others about the “psycho-social aspect of IBD” or how living with a chronic disease can impact all areas of our lives.

Precision Nutrition has great resources that address the whole person and also understand that feeling better is not compartmentalized into one area of our health.

Try this:

Color in each wedge with how fulfilled and/or satisfied you are right now with each area. The more you color in, the more satisfied you feel with that domain.