Finding out you have a chronic medical condition— an illness that lasts for a year or longer — can be devastating — and scary. Dealing with chronic illness is challenging, especially in the beginning. It can take a toll on your mental health in addition to whatever physical symptoms you’re learning to manage.When you’re diagnosed with a chronic illness, you suddenly need to deal with things like symptom management and the impact your illness will have on your quality of life. You might need to start taking medicine, grapple with new physical limitations, or deal with the general uncertainty that accompanies long-term illness.Even if you’re feeling alone or overwhelmed right now, helpisout there. We’re sharing practical, effective coping strategies for chronic illness that you can implement starting today. We know this is a difficult time for you — keep reading to find out how you can take control of your journey and find some relief with techniques that work for you, your symptoms, and your condition.
Finding out you have a chronic medical condition— an illness that lasts for a year or longer — can be devastating — and scary. Dealing with chronic illness is challenging, especially in the beginning. It can take a toll on your mental health in addition to whatever physical symptoms you’re learning to manage.
When you’re diagnosed with a chronic illness, you suddenly need to deal with things like symptom management and the impact your illness will have on your quality of life. You might need to start taking medicine, grapple with new physical limitations, or deal with the general uncertainty that accompanies long-term illness.
Even if you’re feeling alone or overwhelmed right now, helpisout there. We’re sharing practical, effective coping strategies for chronic illness that you can implement starting today. We know this is a difficult time for you — keep reading to find out how you can take control of your journey and find some relief with techniques that work for you, your symptoms, and your condition.
1. Educate Yourself About Your Condition
Tips for educating yourself about your chronic illness:
- Establish a Support SystemSupport systems can be crucial in managing your illness and keeping your spirits up. Contact friends and family or ask your doctor for a referral to a support group. Online communities can also offer valuable emotional support and be a place where you can connect with others going through similar experiences.Tips for establishing a support system:Talk openly with your loved ones about your needs and the challenges you’re facingConnect with others who understand what you’re going throughSeek individual counseling and professional therapy if you have emotional or mental health needs
2. Establish a Support System
Support systems can be crucial in managing your illness and keeping your spirits up. Contact friends and family or ask your doctor for a referral to a support group. Online communities can also offer valuable emotional support and be a place where you can connect with others going through similar experiences.
Tips for establishing a support system:
3. Utilize Healthy Coping Skills
Healthy coping skills promote physical and emotional well-being, which can be crucial as you navigate this new normal. If you can, try things like doing light exercise, practicing mindfulness, or engaging in hobbies that bring you joy.Self-careand boundaries will be critical at this point in your life.
Healthy coping skills to manage your chronic illness may include:
4. Talk to a Therapist
Individual counseling and therapy can be a valuable, reliable source of emotional support. A therapist can teach you coping strategies specific to dealing with chronic illness. Try to seek out someone specializing in chronic illness care or who has experience working with others who’ve dealt with challenges like yours. Be as open and honest as possible to get the most out of your sessions. Share yourtherapy goalsand fears so your therapist can help you address them.
Consider the following tips for finding the right therapist:
- Practice PacingPacing is a pain management technique that helps you learn to balance activity and rest while you work towards achieving goals. It’s commonly used with people who have conditions that cause chronic pain and is typically better for time-based pain vs symptom-based pain.How to practice pacing to manage chronic illness symptoms:Listen closely to your bodyLearn to recognize signs of fatigue or painAvoid overexertionBreak big tasks into smaller, more manageable onesSchedule rest periods between sessionsUse tools — like timers or activity trackers — to monitor your energy levelAdjust pacing as neededMake lifestyle changes, like adding regular rest into your routine
5. Practice Pacing
Pacing is a pain management technique that helps you learn to balance activity and rest while you work towards achieving goals. It’s commonly used with people who have conditions that cause chronic pain and is typically better for time-based pain vs symptom-based pain.
How to practice pacing to manage chronic illness symptoms:
- Effectively Manage Your Medical CareTo effectively manage your medical care, you must be willing to advocate for yourself and be an active participant every step of the way. Proactive engagement and organization will be crucial to staying informed about your chronic condition and maintaining a personalized care plan that addresses your needs and preferences.Tips for effectively managing your medical care when you have a chronic illness:Keep a detailed medical journal or electronic health recordRegularly research reputable and new sources of information about the latest treatment optionsActively participate in open and frequent discussions with your healthcare providerAsk questions and express any concerns you haveBe assertive with your medical team and share any concerns or goalsIf you’re faced with a complex decision, don’t be afraid to seek a second opinion
6. Effectively Manage Your Medical Care
To effectively manage your medical care, you must be willing to advocate for yourself and be an active participant every step of the way. Proactive engagement and organization will be crucial to staying informed about your chronic condition and maintaining a personalized care plan that addresses your needs and preferences.
Tips for effectively managing your medical care when you have a chronic illness:
- Eat a Healthy DietEating a healthy diet is always recommended, but it’s even more essential when managing a chronic illness. Nutrient-rich foods like fruits, leafy vegetables, lean proteins, and whole grains should make up most of your diet. Limiting processed foods, sugar, and foods high in saturated fats will support disease management and increase your energy levels.Tips for eating healthy when you have a chronic illness:Increase your intake of fruits and vegetables with daily mealsEat healthier, lean protein sources like fish, beans, tofu, and poultryConsume whole grains, like brown rice, quinoa, and whole wheat breadUse moderation when eating processed, high-fat, or high-sugar foods
7. Eat a Healthy Diet
Eating a healthy diet is always recommended, but it’s even more essential when managing a chronic illness. Nutrient-rich foods like fruits, leafy vegetables, lean proteins, and whole grains should make up most of your diet. Limiting processed foods, sugar, and foods high in saturated fats will support disease management and increase your energy levels.
Tips for eating healthy when you have a chronic illness:
- Find an Exercise Routine That Works for YouInstudies, even light exercise was found to offer health benefits. Find a routine suitable for your ability level and start with low-impact exercises, like walking or swimming. You can gradually increase the intensity as you can tolerate more but don’t push yourself too hard. Listen to your body and pace yourself to prevent overexertion.Tips on finding an exercise routine for your chronic physical illness:Start with gentle activities — like walking, yoga, or tai chi — to increase mobility and flexibility without straining musclesDon’t be afraid to try different types of exercises to figure out what works best for your body and conditionModify exercises as needed to accommodate any limitationsConsult with a healthcare professional if you need personalized ideas or recommendations
8. Find an Exercise Routine That Works for You
Instudies, even light exercise was found to offer health benefits. Find a routine suitable for your ability level and start with low-impact exercises, like walking or swimming. You can gradually increase the intensity as you can tolerate more but don’t push yourself too hard. Listen to your body and pace yourself to prevent overexertion.
Tips on finding an exercise routine for your chronic physical illness:
- Maintain Sleep Hygiene“Every living organism with a nervous system requires sleep. A good night’s sleep helps one feel better, while sleep deprivation leads to fogginess and grumpiness. Lack of sleep can profoundly affect mental health, increasing the risk of disorders such as depression and anxiety. Quality sleep allows the brain to recharge and refresh, aiding in healthy emotional regulation and cognitive functioning.”–Talkspace therapist Famous Erwin, LMHC, LPC, MAHealthy sleep habits involve having a consistent bedtime routine, creating a peaceful and conducive sleep environment, and using other strategies to address or avoid sleep disturbances.Tips for maintaining healthy sleep hygiene:Have a regular sleep schedule — go to bed and wake up around the same times every day (yes, even on weekends)Create a comfortable sleep environment — everything from your mattress to your bedding to room temperature can impact sleepUse relaxation techniques like guided meditation orbreathing exercises for sleepAvoid caffeine before bedtimeLimit your exposure to electronic devices before bedtime
9. Maintain Sleep Hygiene
“Every living organism with a nervous system requires sleep. A good night’s sleep helps one feel better, while sleep deprivation leads to fogginess and grumpiness. Lack of sleep can profoundly affect mental health, increasing the risk of disorders such as depression and anxiety. Quality sleep allows the brain to recharge and refresh, aiding in healthy emotional regulation and cognitive functioning.”
Healthy sleep habits involve having a consistent bedtime routine, creating a peaceful and conducive sleep environment, and using other strategies to address or avoid sleep disturbances.
Tips for maintaining healthy sleep hygiene:
10. Find Acceptance and Build Emotional Resilience
Tips on finding acceptance and building emotional resilience:
11. Use Affirmations
Affirmations are powerful coping strategies for chronic illness that help shift your mindset toward positivity and resilience, which helpimprove your mental health. People who incorporate affirmations into daily routines seeprovenmental and physical health benefits. Affirmations involve repeating phrases to reaffirm strength, resilience, and self-worth or counter any challenge you face.
Tips on using affirmations to manage a chronic illness:
Embracing a Multi-Faceted Approach to Chronic Illness
Talkspace is anonline therapyplatform that can help you learn how to cope with chronic illness. Talkspace therapists are trained to help you overcome the shock so you can begin focusing on coping with chronic illness and improving your quality of life.
Sources:
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