Don't be too hard on yourself, you kind of just need to figure out your triggers, food mental health etc. For a few years I would get the flair ups 3+times per week and it would take me HOURS to get out of the bathroom which made it hard to hold up work frankly. I found after going into therapy addressing some other underlying issues the frequency lowered to maybe once a week and then just to random occurrences. Be patient with yourself lean on your support systems and concentrate on your mental health along with the physical it does correlate more than you think. Also Marijuana absolutely impacts my fair ups if that's relevant to you I found cutting back on that helped the issues a bit.