Finding your happy place: hobbies that help you cope

Living with inflammatory bowel disease (IBD) can sometimes feel like a lot to deal with. Between symptoms, appointments, medication, school, and everything else happening in your life, you might feel like IBD takes up more space in your day than you'd like.

That's why having something you enjoy doing can be so important.

A hobby gives you something to look forward to, a chance to express yourself, or simply a way to take a break from thinking about IBD for a while. It doesn't have to be something you're good at, and it doesn't need to take up lots of time.

Whether you love drawing, playing games, listening to music, baking, gardening, or spending time outdoors, there are plenty of ways to find your happy place.

💚 What is a happy place?

Your happy place doesn't have to be a real location. It can be an activity, a feeling, or a moment when you feel relaxed, comfortable, or more like yourself.

Maybe you feel happiest when you're listening to your favourite songs with your headphones on. Perhaps you love getting lost in a book, playing with your pet, building something, or chatting with a friend.

Your happy place might even be somewhere quiet where you can rest without anyone expecting anything from you.

Living with IBD can sometimes mean changing plans or taking extra time to look after yourself. Having something you enjoy can remind you that there's more to life than managing your condition.

Your hobby doesn't have to fix everything. It just needs to be something that makes you feel good.

🎨 Get creative and express yourself

Sometimes, feelings can be difficult to explain. You might feel frustrated, worried, sad, or overwhelmed without knowing exactly why.

Creative activities can give you a way to express those feelings without having to find the right words.

Here are some ideas to try:

• Drawing or painting: Create pictures, experiment with colours, or doodle whatever comes into your head.

• Writing: Keep a journal, write stories, create poems, or make up your own characters.

• Photography: Take photos of nature, your pets, interesting buildings, or everyday things you find beautiful.

• Crafts: Try making jewellery, friendship bracelets, clay creations, or decorations for your room.

• Music: Learn an instrument, write songs, make playlists, or sing along to your favourite tracks.

You don't need expensive equipment or special skills. You can start with whatever you already have at home.

And remember, you don't have to show anyone what you create. Sometimes, making something just for yourself is the best part.

🎮 Find a hobby that lets you switch off

Some days, you might not feel like doing anything that requires lots of energy or concentration. That's completely okay.

On those days, a relaxing activity can help you take a mental break.

You could try:

• Playing your favourite video game.

• Watching a funny show or movie.

• Listening to music or an audiobook.

• Doing a puzzle or playing a board game.

• Reading a book or comic.

• Building with LEGO or other construction toys.

• Learning something interesting online.

If you're spending a lot of time resting during a flare, you might enjoy activities you can do from bed or the sofa.

You could also try playing an online game with friends when you're not feeling well enough to meet up in person. It can be a way to stay connected without needing to leave home.

It's okay if your hobbies look different on days when your symptoms are worse. You can adapt what you do to suit how you're feeling.

🌿 Spend time in nature

Getting outside can be a lovely way to take a break from your usual routine, if you're feeling up to it.

You don't have to go on a huge hike or spend hours outdoors. Sometimes, the smallest things can be enjoyable.

You could try:

• Going for a gentle walk.

• Sitting outside and listening to the birds.

• Growing herbs, flowers, or vegetables.

• Taking photos of interesting plants or insects.

• Watching the sunset.

• Having a picnic somewhere with easy access to toilets.

• Looking after a pet or spending time with animals.

If you're worried about needing a toilet, choose somewhere familiar with accessible facilities nearby. Planning ahead can help you feel more comfortable.

And if you don't feel well enough to go outside, you can still enjoy nature from a window, listen to outdoor sounds, or look at photographs of places you'd love to visit.

There is no right or wrong way to enjoy the outdoors.

🏀 Try something active when you feel well enough

Movement can be an enjoyable hobby, too. You might love the feeling of kicking a football, riding a bike, dancing to music, or learning a new sport.

Being active doesn't have to mean training hard or trying to become the best at something. It can simply be about having fun and doing something you enjoy.

You could try:

• Dancing in your bedroom.

• Shooting basketball hoops.

• Swimming.

• Riding a bike.

• Practising yoga or gentle stretching.

• Learning a new sport.

• Going for a walk with a friend.

Some days, you might have plenty of energy. Other days, fatigue, pain, or other symptoms might make activity more difficult.

That's okay. Rest when you need to, and choose activities that suit how you're feeling. If you have questions about exercise during a flare or any restrictions you might need, ask your healthcare team.

Your body doesn't have to perform at the same level every day for you to enjoy being active.

🧑‍🤝‍🧑 Find hobbies you can enjoy with other people

Hobbies can also be a great way to connect with friends and meet people who share your interests.

When you're focused on doing something together, you might find it easier to relax and enjoy yourself without worrying about what to talk about.

You could try:

• Joining an art, music, or drama group.

• Playing board games with friends.

• Joining a gaming community.

• Learning to cook or bake with someone.

• Trying a craft activity together.

• Joining a club at school.

• Starting a book club with friends.

If you worry about your symptoms getting in the way, look for activities that are flexible or have easy access to a toilet.

You can also tell a friend that you might need to take breaks or change plans sometimes.

The right people will want you to be involved, even if you occasionally need to do things a little differently.

🛏️ Hobbies for days when IBD gets in the way

One of the frustrating things about IBD is that you can't always predict how you'll feel.

You might have plans to go out, play sport, or spend time with friends, only to wake up feeling unwell.

It can be disappointing when you have to change your plans. Having a few backup activities can help you still find something enjoyable to do.

Try making two lists: one for days when you have more energy and another for days when you need to rest.

When you have more energy:

• Go for a walk or bike ride.

• Meet a friend.

• Try a new recipe.

• Work on a creative project.

• Play a sport or learn a new skill.

When you need to rest:

• Listen to music.

• Watch a favourite movie.

• Read or listen to an audiobook.

• Play a relaxing game.

• Draw or colour.

• Message a friend.

You don't have to feel productive every day. Resting, relaxing, and doing something enjoyable are valuable, too.

If your symptoms regularly stop you from enjoying your usual activities, let your parent or carer and IBD team know. You deserve support with those difficulties.

💭 What if I don't know what I enjoy?

Maybe you've never really had a hobby, or perhaps the things you used to enjoy don't feel as exciting at the moment.

You don't need to find your perfect hobby straight away.

Instead, think of it as an experiment. Try a few different things and notice how you feel while you're doing them.

Ask yourself:

• Does this help me relax?

• Do I enjoy doing this, even if I'm not very good at it?

• Does it give me something to look forward to?

• Can I adapt it for days when I don't feel well?

• Would I enjoy doing it alone or with someone else?

If you try something and don't enjoy it, that's fine. You can move on to something else.

You don't need to turn your hobby into a talent, a competition, or something you're expected to be good at. It's allowed to be just for fun.

🌻 Make a little time for yourself

When you're dealing with school, friendships, family life, and IBD, it can sometimes feel like there's always something you need to do.

Finding time for a hobby doesn't mean adding another responsibility to your day. It means giving yourself permission to do something because you enjoy it.

You might spend ten minutes drawing, listen to a favourite song before bed, or play a game after school.

You could keep a small list of activities you enjoy and choose one whenever you need a break.

Some days, you might not feel like doing anything at all. That's okay, too. You don't have to force yourself to have fun.

The aim is to find little moments that help you feel comfortable, relaxed, or connected to the things you love.

⭐ Remember this

Living with IBD can sometimes be difficult, but your life is about much more than your condition.

Your hobbies can help you express yourself, connect with other people, discover new interests, and enjoy moments that belong just to you.

You don't need to be good at something, spend lots of money, or do it every day. Start small, try different things, and choose activities that make you happy.

And if your favourite hobby needs to change because of your symptoms, remember that you can find new ways to enjoy the things you love.

Your happy place doesn't have to be perfect. It just needs to be a place where you can be yourself. 💚