Chronically ill individuals are plagued by pain a lot of the time. This can make their life an uphill battle. But what if instead of always stressing over our pain and fatigue, we just took our lives one moment at a time, and one breath at a time?
There’s no doubt, living with pain and fatigue can be very hard. There are the sleepless nights and a lot of daily trials. But there are the moments between these difficult times that we can still become aware of by focusing on this very moment, uninterrupted by all the busyness of our mind.
When I was first diagnosed with my arthritis and fibromyalgia, I was convinced that I was in pain all the time. But after a while, I realized that this was another story I was telling myself that wasn’t founded in fact.
More precisely, I discovered that I had a lot of moments and times even on the worse days when I wasn’t in pain. I wasn’t ready to do a tango or ballroom dance or go for a long walk around the Avon River, but I was able to just focus on my breath and all was okay.
Can you zero in on those moments in your life. Here are a few ways to focus on this moment.
Practice gentle movement:
Engage in activities like yoga, tai chi, or stretching exercises. These low-impact movements can help you stay connected to your body and the present moment while improving flexibility and reducing stress.
Use grounding techniques:
When you feel overwhelmed or disconnected, try grounding exercises. Focus on your senses, such as feeling the texture of an object, listening to calming sounds, or noticing the taste of a favorite food.
Keep a gratitude journal:
Write down three things you are grateful for each day. This practice can shift your focus to the positive aspects of your life and help you appreciate the present moment.
Limit screen time:
Reduce the time spent on screens, including phones, computers, and television. Constant exposure to digital devices can be draining and distracting.
Engage in creative activities:
Express yourself through art, writing, or other creative endeavors. Creativity can provide an outlet for emotions and help you stay centered in the present moment.
Set boundaries:
Learn to say no to activities or commitments that drain your energy and focus on what truly matters to you.
Use mindfulness reminders:
Place small objects or stickers in your environment as mindfulness triggers. When you notice them, take a moment to pause, breathe, and be present.
Practice self-care:
Prioritize self-care activities like taking warm baths, reading, or spending time with loved ones. These moments of self-nurturing can help you focus on the present and boost your overall well-being.
Focus on your breath:
Whenever you feel stressed or anxious, take a few deep breaths. Pay attention to the sensations of your breath to ground yourself in the present moment.
Engage your senses:
Be intentional about experiencing your surroundings through your senses. Notice the colors, textures, smells, and sounds around you to stay connected to the present.
Learn to let go:
Accept that some things are beyond your control and learn to let go of unnecessary worries or regrets. Focus on the present moment rather than dwelling on the past or worrying about the future.
Celebrate small achievements:
Acknowledge and celebrate even the smallest victories. Recognizing your progress can boost your motivation and encourage you to stay present in the pursuit of your goals.
Remember, focusing on one moment at a time is a skill that takes practice and patience. Be gentle with yourself and take small steps to cultivate mindfulness and presence in your daily life.
The more you nurture this skill, the more it will contribute to your overall well-being and improve the quality of your life as a chronically ill individual.
Irene Roth
Living With Chronic Illness 