Self-Care While Living With Chronic Illness
Living with a Chronic Illness can be simultaneously exhausting and defeating. Finding encouragement, understanding, acceptance, and empowerment while living with a chronic illness is often a huge struggle. Approximately 60% of American adults have at least one chronic disease, around 40% of adults have two or more chronic conditions, and about 50 million Americans (over 20% of adults) suffer from chronic pain.
A common thought amongst professionals is that those numbers are higher than reported. There are many reasons why the reported numbers could seem lower, which also complicates the treatment of chronic illnesses and living with chronic diseases. One of the biggest barriers in receiving a diagnosis includes the complexity of diagnostic criteria, differences in testing standards, and knowledge of providers.
For those of you who are not sure if you qualify for the “chronic disease/chronic illness/chronic pain” criteria here are some signs and symptoms. This list includes both physical and psychological symptoms. This is not an all-inclusive list, however, should give you a general idea of what I’m referring to.
Physical signs and symptoms:
Persistent pain or discomfort
Fatigue and low energy levels
Sleep disturbances
Changes in appetite or weight
Limited mobility or flexibility
Muscle weakness or stiffness
Frequent infections or illness
Psychological and emotional signs:
Depression or anxiety
Mood swings
Difficulty concentrating or "brain fog"
Feelings of frustration or helplessness
Social isolation
Stress related to managing the condition
Lifestyle impacts:
Difficulty maintaining work or daily responsibilities
Strained relationships
Financial stress due to medical expenses
Reduced participation in hobbies or activities
For those of us living with chronic illnesses, it can be more challenging for us to engage in quality self-care versus our able-bodied peers. Some of the reasons why it is more challenging for us include limited energy, pain and discomfort, financial strain, time constraints, social isolation, cognitive challenges, and adaptive needs. My goal is to empower you to identify and explore ways to engage in rejuvenating self-care for all of us.
Pain management strategies:
Medication as prescribed by a doctor
Heat or cold therapy
Gentle exercises or stretches
Relaxation techniques like deep breathing or meditation
Stress reduction:
Mindfulness practices
Journaling
Engaging in enjoyable hobbies
Sleep hygiene:
Maintaining a consistent sleep schedule
Creating a comfortable sleep environment
Limiting screen time before bed
Nutrition:
Eating a balanced diet tailored to your condition
Staying hydrated
Avoiding trigger foods if applicable
Physical activity:
Low-impact exercises like swimming or tai chi
Gentle yoga or stretching
Pacing activities to avoid overexertion
Social support:
Joining support groups
Maintaining connections with friends and family
Communicating needs to loved ones
Mental health care:
Regular therapy or counseling sessions
Practicing self-compassion
Setting realistic goals and expectations
Energy conservation:
Prioritizing tasks
Using assistive devices when needed
Taking regular breaks
Alternative therapies:
Acupuncture
Massage therapy
Aromatherapy
Regular medical care:
Keeping up with doctor appointments
Monitoring symptoms
Adhering to treatment plans
Compassion towards self:
Ditch the need to judge yourself
Treat yourself with as much empathy and kindness as you would a young child
Use gentle and loving language towards yourself
Provide Brain Breaks:
Make notes on your phone
Use post-it notes
Create routines to cement in making sure things are accomplished
Batch things to conserve energy
One of the keys to thriving with a chronic illness is having a flexible attitude and expectations toward yourself. That could look like being accepting of your limits, or your inability to engage in as thorough self-care as you desire. Self-care like many other aspects of our lives is about the journey and not about the destination. If you would like some help identifying or implementing self-care techniques please review this list of providers:
If you are ready to set up an appointment please follow the instructions here:
