5 Things that Have Helped My Mental Health While Dealing with Chronic Illness
You start to feel symptoms: digestive troubles, a migraine coming on, radiating pain. You tense as you prepare for the worst. As you start to feel anxious, your symptoms are exacerbated. You think, “How long can I handle this pain?” Medical professionals may tell you it’s “just stress,” which makes you even more stressed as you struggle to find an answer. Sound familiar? As a chronic illness patient and mental health professional, I recognize the value of stress management in dealing with illness. Stress doesn’t cause everything, but it certainly can make things worse. Here are 5 things I’ve been doing consistently that have helped keep my mental health in check as I’ve dealt with my most recent chronic illness flare.
Staying in the Moment
Even now, I struggle to practice this. But when I do, I feel much more at peace. Instead of, “How long can I deal with this pain?” I think, “I can handle this moment.” Instead of, “How will I handle being sick for another 10 years?” I think, “Look at everything I’ve made it through already.” Taking things day by day, or sometimes minute by minute is enough. Thinking about recovering and getting back to the place I was before this flare feels daunting, but I don’t have to worry about that. I just have to handle today.
2. Asking for Help (And Accepting it)
Being vulnerable is hard. When you don’t feel well, inviting others in feels scary. Asking for help doesn’t make you a burden; It creates opportunities for connection and community. I realized I had to let others know what I needed and accept their help, because I could no longer pretend I could do it all myself. I grew closer to my friends as a result. Even if you don’t have in-person people who can come help you with practical needs, online community can help too! Finding others you can talk to and who understand creates space for compassion, both for yourself and others.
3. Going to Therapy
Therapy, especially one with a provider that specializes in chronic illness, was huge for me. It gives me a space to process the difficult emotions with someone I know understands the struggle. Chronic illness can be isolating and depressing. Sometimes depression can be a symptom of your illness, or depression can be a byproduct of pain, not sleeping well, and feelings of loss and grief. Whatever the case, having someone to support you through that is key.
4. Bodywork
Stress and trauma can become stored in the body, which certainly doesn’t help symptoms. Chronic illness can be stressful and traumatic in itself. Personally, I have tremendously benefited from craniosacral therapy, which is bodywork that helps support your nervous system and release stored emotions in your body. Other practices like massage therapy or yoga can also help accomplish this purpose. Making sure your nervous system is in check can allow your body to feel safe, which promotes healing.
5. Art Exercises
The Picture of Health by Lucia Capacchione has been an incredible tool to help me listen to my body and connect with it. When you are chronically unwell, your body can start to feel like an enemy. Connecting with you body can be painful- you feel betrayed. But, learning to view my body as an ally has changed my framework. Tuning out feels easier, but tuning back in to your body and trying to listen to its messages can help you and your body become allies again.
6. Meditation
During this flare, I struggled with insomnia. One practice I incorporated that helped was using guided meditations before bed. I utilized the bedtime meditations found on Insight Timer. They also have bedtime stories and soundscapes too. As with other things I’ve mentioned, these meditations help you tune in to your body. They also promote relaxation. I would also put on a meditation when I felt new symptoms coming on, as I knew my tendency would be to stress out further. Staying relaxed and accepting the pain instead of fighting it helped the moments pass easier.
You Will Get Through This
If you’re reading this because you’re facing chronic illness and are struggling with your mental health, I see you. I’ve been there. It can feel like what you’re experiencing now will last forever, and that you’ll never feel good again. Some of your symptoms may never leave completely, but know that you can handle whatever comes your way. You’re stronger than you think. I hope these practices can help you on your journey towards healing.
