About 75 percent of people with IBD believe that stress worsens their disease, according to a study published in May 2020 in the journal PLoS One. And it’s not hard to see why: Too much stress can trigger IBD symptoms, and those symptoms — diarrhea, fatigue, cramping, stomach pain — can then cause you to feel even more stressed. “It can create a vicious cycle,” says Stephen Lupe, PsyD, director of behavioral medicine for the department of gastroenterology, hepatology, and nutrition at Cleveland Clinic. Joe, 39, from Cleveland, who has IBD, agrees that stress can trigger a flare-up. It also makes it harder to manage the condition in general. “I won’t eat as well or make the extra effort to ensure that I’m doing what I can to prevent symptoms from occurring,” he says. Personally, I’m always looking for ways to alleviate stress, especially when I feel symptoms of my ulcerative colitis (UC) arise. Here are a few apps — plus insightful tips — that can help you manage stress and anxiety.

Apps for Mindful Meditation 

Dr. Lupe recommends mindful meditation to his patients who have IBD. “Mindfulness is a type of meditation in which you focus on being intensely aware of what you’re sensing and feeling in the moment, without interpretation or judgment,” he explains. To do this, you can use techniques such as taking deep breaths, using guided imagery, and other relaxation methods. Can’t carve out a few minutes to meditate in a cozy corner? You don’t have to. In fact, Lupe says that isn’t always the best strategy anyway. “I care more about being able to apply mindfulness meditation throughout your day,” he says. “It doesn’t help us much if we are only able to meditate while lying on a pillow. Whenever you start to feel anxious, focus on what you’re feeling at that moment.” For guided meditations, try these apps.

Insight Timer

Lupe is a fan of Insight Timer, an app that offers thousands of free guided meditation sessions, as well guided imagery, mantras, and yoga sessions. If you don’t take to meditation right away, Lupe recommends sticking with it for a little longer. “With practice, it gets better,” he says. Price: Free Get it at: AppStore, Google Play

Calm

Calm offers meditation programs that range from 10-minute daily sessions to 21-day programs — good for novices and seasoned pros alike. Other popular features include Calm Body, a mindful stretching and movement program that can help you relax, as well as Sleep Stories, which are bedtime stories read by actors and actresses such as Matthew McConaughey and Leona Lewis. Price: $15 per month; $70 a year Get it at: App Store, Google Play

Headspace

There’s a reason Headspace is one of the most popular mental health apps available: It offers hundreds of guided meditations, stress mitigation tools, mindfulness exercises, and tips for better sleep. Their 2- to 3-minute mini meditation sessions can help you reset in the middle of a busy day, while their SOS sessions are designed to be used in a moment of panic. Price: $12.99 per month; $69.99 per year Get it at: App Store, Google Play I’ve found that having a routine has helped lower my stress levels. Set a time to exercise every day, stay in touch with your coworkers through Zoom or FaceTime, and see a mental health professional on a regular basis. Seeing my therapist every two weeks has helped me immensely. These apps make it easier to connect with others and keep up your daily routines.

Zoom

You can use this video app for more than office meetings. Lupe recommends staying in touch with family, friends, and other people with IBD over Zoom. “I always recommend activities such as Zoom book clubs, or I hold IBD group therapies via Zoom,” he says. “People are hesitant at first to try group therapy, but I’ve heard feedback stating that it’s extremely helpful for patients to be able to sit, listen, and relate to others.” Price: Free Get it at: App Store, Google Play

MyCrohnsandColitisTeam

Think of this app as Facebook for IBD patients. MyCrohnsandColitisTeam is a social network where people with Crohn’s disease or ulcerative colitis can connect with others to share tips, receive emotional support, discuss therapies, talk about victories, and vent about their struggles in a judgment-free zone. It can be immensely helpful for connecting with other people. Price: Free Get it at: App Store, Google Play

Flush Toilet Finder

Most people take for granted that they can be without access to a restroom for an extended period of time, but this isn’t always the case for people with IBD. A bathroom locator app like this one can be so helpful. With more than 100,000 public bathrooms in its user-generated worldwide database and a rating system, you can always be sure you’re close to a toilet. Price: Free Get it at: App Store, Google Play

Apps That Help You Sleep

A flare-up of Crohn’s or ulcerative colitis can make it hard to get a good night’s sleep — something that’s critical for helping your body recover. My advice is to catch some shut-eye whenever you can. Don’t be hard on yourself if you need extra time in the morning or have to rely on your loved ones to help you before you can face the day. When Heather, 33, from Massillon, Ohio, who has IBD, needs a mental health day or a good night’s sleep, she relies on her husband for help. “I go and stay at my parents’ house for a night and let my husband handle all things at home,” she says. Here are a few apps that can help you sleep better at night.

Sleep Cycle

Sleep Cycle listens to your sounds as you sleep to track the stages of your cycle, from wakefulness to deep sleep. By tracking your sleep cycles, you gain important insight into your sleep patterns and learn ways to improve your sleep hygiene and wake up feeling more rested. Price: Free Get it at: AppStore, Google Play

Pzizz

Pzizz uses sound sequences they call dreamscapes that are tailored to individual stages of your sleep cycle to help you fall asleep, stay asleep, and wake up feeling refreshed. Bonus: It also works for naps. Price: $5 per month/$70 per year Get it at: AppStore, Google Play Remember: Each person handles stress differently. It’s worth the effort to take care of yourself so you can be prepared to handle stressful situations in a healthy way. Take time to enjoy any relaxation techniques you find helpful, and feel proud of yourself for doing something that’s good for your body and mind. Additional reporting by Elizabeth Yun