How to Take Care of Your Mental Health When Battling With a Chronic Physical Illness

This year would be my 20th year living with my chronic conditions. Over the years, I have battled with different physical difficulties, depression, anger, and deteriorating mental and physical health. Throughout the ups and downs, I have realized the vulnerability of mental health with a chronic illness. This is why I have reached out to licensed psychologist by training, Dr. Hannah Yang, who loves creating new possibilities in the world of mental health and wellness. Let’s hear her thoughts on how to take care of our mental health when battling with a chronic physical illness.

Your Mental Health With a Chronic Physical Illness:

For individuals dealing with chronic pain daily, it can be challenging to get all the things done you want. This constant struggle can be a drain on not only your body but also your mental state.

There is an emotional element that comes with experiencing physical pain. When confronted with a certain physical disability, over time, this can lead to several other health challenges, including anxiety or depression. But rather than allowing both the physical and mental difficulties associated with chronic pain to consume you, there are some ways to manage these issues better.

Understanding the Emotional Impact of Chronic Illness

When we experience a physical illness, our bodies react in unique ways. One of these reactions can be in the form of a range of complex emotions. 

For many individuals, feelings of anger can emerge when comparing their current health situation with previous years. In others, bouts of depression can set in, creating high levels of anxiety or a sense of hopelessness because of the situation.

Another challenge that many people face when they’re physically ill for a longer time is how their condition impacts their lives. It may affect your self-esteem as you work with changes in your body and abilities. Relationships can also be strained as you and your loved ones navigate the challenges together.

If and when these types of emotions set in, it’s important to acknowledge and validate your feelings rather than trying to suppress them. It’s completely normal to have this type of emotional reaction, and accepting them for what they are is one of the first steps when working to overcome them.

Building a Support System

While dealing with chronic pain or illnesses can feel like a very lonely place in life, there are often many people willing to help. It’s important to develop a strong support system that can help to provide a safe space to express your frustrations while giving you the much-needed encouragement you need.

Below are some practical ways you can start putting together a reliable support system:

• Reach out to your circle: An important step to take when dealing with a chronic physical illness is to open up about your situation to friends and loved ones. It can be tempting to keep your condition and feelings to yourself; however, this can leave you more alone than you should be during this difficult time. Many times, the empathy and support you receive from loved ones can offer much-needed comfort and encouragement.
• Connect with others who understand: Consider joining online communities or in-person support groups for individuals suffering from chronic illnesses. Sharing stories, advice, and coping mechanisms with those who truly understand your challenges can be incredibly empowering.
• Seek professional guidance: Sharing your emotions with a total stranger isn’t always at the top of someone’s list when they’re dealing with certain struggles, but there are professionals available who can be vital to coping with them. Therapists specializing in chronic illness can provide valuable tools and strategies for navigating the emotional and psychological impact of your condition. Individual therapy, couples therapy, and even specialized counseling for life transitions can all contribute to your overall well-being.

Prioritizing Self-Care

It can be easy to neglect all of your needs when you’re consumed with the physical or emotional effects of a chronic illness. However, placing a high priority on self-care is an important component for helping you cope day to day.

The great thing is that you can do several different activities or exercises that help nourish your mind, body, and spirit – all of which can help you enjoy a better overall quality of life.

Exercise is a great place to start, regardless of how long or intense. When you’re experiencing physical pain, this can be a challenging concept to get behind. Still, even gentle movements like walking or completing beginner yoga stretches or exercises can make a considerable difference over time. 

Eating a balanced diet and getting enough sleep are also critically important for physical and mental health. These activities give you back the energy and nutrients necessary to help your body heal.

Practicing mindfulness through meditation or deep breathing exercises can help you relax your muscles. It can also contribute to lowering anxiety levels and helping you balance your emotions. This can be a great way to improve your self-awareness, improve your mood, and decrease stress.

Check out our top self-care suggestions here.

Developing Coping Mechanisms

Learning how to cope with the various challenges that a chronic illness can bring takes patience and a willingness to explore different strategies. Below are a few healthy coping mechanisms you can explore to help:

• Cognitive-behavioral techniques: These help you to reframe your negative thoughts and challenge unhelpful beliefs to develop a more positive outlook.
• Relaxation techniques: Practice deep breathing exercises, meditation, and progressive muscle relaxation to lower physical tension and promote mental calmness.
• Creative expression: You can use painting, writing, music, or other forms of creative expression to help improve your mood and lower stress.
• Connection with nature: Consider spending more time outdoors to develop a connection with nature and enjoy the simple things in life.

Don’t Let Your Illness Rob You From Happiness

Living with a chronic physical illness can bring with it many challenges that can quickly rob someone of their happiness. However, it is essential to know that you’re not alone in this struggle, and there are several ways you can get the support you need to cope. 

By acknowledging the emotional impact that chronic illness can bring and prioritizing self-care, you can begin to give yourself back the quality of life you deserve.

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