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: