One of the best ways to optimize our health as chronically ill individuals is to take a few pause breaks during the day and turn inward and take a few deep breaths.
Not only will this practice help us to de-stress, but it can also help you feel less pain. This is because pain is influenced by tight muscles and overactive, sensitive brain activity. Therefore, if we can downregulate our stress levels, we can improve our pain and feeling of wellness.
Practicing deep breathing techniques need not be difficult. In fact, the simpler the practice, the more likely we will practice on a regular basis.
Here are some steps to a simple deep breathing practice.
Find a Comfortable Position:
Sit or lie down in a comfortable position. Use pillows or cushions to support your body if needed. Make sure you’re in a quiet and peaceful environment where you won’t be disturbed.
Begin with Relaxation:
Close your eyes and take a few moments to relax your body. Start by focusing on your breath, noticing the natural rhythm of your inhales and exhales. Let go of any tension in your muscles, starting from your head and working down to your toes.
Deep Breathing Technique:
Start by taking a slow, deep breath in through your nose, allowing your abdomen to expand fully. Count to four as you inhale, feeling the breath fill your lungs completely. Hold the breath for a moment at the top.
Exhale Slowly:
Exhale slowly and completely through your mouth, counting to six as you release the breath. Focus on fully emptying your lungs, allowing your abdomen to contract gently.
Repeat:
Continue this deep breathing pattern for several minutes, focusing on the rhythm of your breath. If you feel comfortable, gradually increase the length of your inhales and exhales. If at any point you feel dizzy or uncomfortable, return to your normal breathing pattern.
Mindfulness and Awareness:
As you practice deep breathing, bring your awareness to the sensations of your breath moving in and out of your body. Notice how your chest rises and falls with each inhale and exhale. If your mind starts to wander, gently bring your focus back to your breath.
Remember, the key is to listen to your body and adjust the practice to suit your individual needs. If you have any concerns or medical conditions, it’s always a good idea to consult with your healthcare provider before starting a new breathing practice.
Just because I am not as independent as some people with disabilities doesn’t mean I am not independent at all. I am in my 30s, and although I rely on aides and my family for care, I have found ways to remain independent and successful.
For example, I successfully maintain two jobs. I work as a freelance writer and the DEAI chairperson for the National Council of Independent Living.
As a freelance writer, I must meet deadlines for submitting pitches and work. I also spend time promoting myself and my writing. All of this requires me to manage my time wisely and keep a consistent schedule, which I do entirely independently.
In my role at NCIL, I built the committee from the ground up. I set the agenda and lead every meeting we hold. I have created policy changes within the organization and promoted diversity, equity, and accessibility inclusion in my region.
However, I don’t just work; I also maintain an active social life! I go out semi-regularly and have built a solid group of friends. I love grabbing brunch with my friends, taking day trips with the whole group, or hanging out.
Most of the time, my life doesn’t look so different than anyone else’s.
I find it frustrating how society sees people like me. Anytime people see a person with disabilities living independently, they praise that person. Yet, when these same people see someone like me who requires some assistance to complete activities of daily living, they think I enjoy being catered to or don’t want to be independent.
However, that is far from the truth.
To some, it may seem like people with disabilities pick and choose when they want to live independently. The reality is that most of us don’t get to choose that — our health conditions choose it for us.
Some days, we will have all the spoons to be independent. Other times, we don’t have the spoons and need help. That doesn’t make us less independent or mean we want the world to pamper us. We are not just lazy or entitled. Most of us feel like we can’t take the time to pamper ourselves because we are fighting society to see us the same way they see able-bodied people.
It is so exhausting.
Independence is something that, as a community, we strive for. Please don’t make us feel less than more than we already do based on what we can do by ourselves and what we can not.
I’m pleased with my established life. I know I can’t do things alone like some people may be able to, which is okay. I have accepted that.
Despite my disability, I am very independent.
Could I be more? Yeah, Will I get there? I think so. Will I ever be fully independent? Probably not. And you know what? That’s okay.
To those of us who have physical or invisible disabilities and are told we are not as independent as others in our community, know that you are independent enough just the way you are.
Hi everyone My name is Larissa I am a person with a disability I have CP an am an amputee but I don’t let any of that define me and what I am able to do an accomplish due to my disability I’m a writer activist of many things and All and all Just a lover of life. To learn more about Larissa, please follow here blog at this link: larissa-martin
Spring is always such a hopeful time of year. There are longer days. Sunnier days, and of course it starts getting warmer.
But as the clocks are moved forward, it can be very hard for people living with fibro to function for a while.
Daylight Saving Time (DST) changes can be challenging for anyone, but for those living with fibromyalgia, the transition can exacerbate both physical and psychological symptoms.
Fibromyalgia is a chronic condition characterized by widespread musculoskeletal pain, fatigue, and cognitive difficulties. Adjusting to the shift in time can disrupt sleep patterns, exacerbate pain, and heighten stress levels.
However, with some proactive strategies, individuals with fibromyalgia can navigate these changes more effectively. Here are some to consider.
*1. Prioritize Sleep Hygiene
One of the primary challenges of DST changes is the disruption of sleep patterns. Individuals with fibromyalgia often struggle with sleep disturbances, which can worsen with the time shift.
To lessen the impact of less sleep, prioritize sleep hygiene practices such as maintaining a consistent sleep schedule, creating a relaxing bedtime routine, and ensuring your sleep environment is conducive to rest.
*2. Gradually Adjust Your Routine
Rather than attempting to adjust to the time change abruptly, gradually shift your schedule by going to bed and waking up 15 to 30 minutes earlier each day leading up to DST. This gradual adjustment can help minimize the shock to your system and make the transition smoother.
*3. Manage Pain and Discomfort
The onset of DST changes can intensify fibromyalgia symptoms, including pain and discomfort. Implement pain management techniques such as gentle stretching, heat therapy, or relaxation exercises to alleviate discomfort and promote relaxation during this time of transition.
*4. Maintain Regular Physical Activity
While it may be tempting to decrease physical activity during times of increased pain or fatigue, regular exercise can actually help alleviate symptoms associated with fibromyalgia. Engage in low-impact activities such as walking, swimming, or yoga to improve mood, reduce stress, and enhance overall well-being, even amidst DST changes.
*5. Practice Stress Management
Stress can exacerbate fibromyalgia symptoms, so it’s essential to prioritize stress management techniques during DST transitions. Incorporate mindfulness, meditation, deep breathing exercises, or other relaxation techniques into your daily routine to help calm the mind and reduce stress levels.
*6. Be Kind to Yourself
Remember to be patient and compassionate with yourself during this adjustment period. Living with fibromyalgia requires resilience and self-care, so prioritize self-compassion and recognize that it’s okay to take things one step at a time.
7. Stick to Healthy Habits
Maintain a balanced diet, stay hydrated, and limit caffeine and alcohol intake, as these factors can impact sleep quality and exacerbate fibromyalgia symptoms. Consistently practicing healthy habits can support your overall well-being and help you better manage the challenges of DST changes.
Thus, navigating DST changes with fibromyalgia requires a proactive approach to managing both physical and psychological symptoms. By prioritizing sleep hygiene, gradually adjusting your routine, managing pain and discomfort, maintaining regular physical activity, practicing stress management, seeking support, being kind to yourself, and sticking to healthy habits, individuals with fibromyalgia can effectively cope with the challenges of DST transitions and maintain their overall well-being.
Irene Roth
Irene Roth is a freelance writer who has a passion for helping the chronically ill. Having struggled with four different chronic illnesses for over 20 years has taught her a lot of valuable lessons. Her writing showcases tips and tricks of how to not only live but thrive with chronic illness. She has published over 150 e-books and over 1,800 articles for the chronically ill on how to cope with their pain and fatigue. For more information and tips, please visit her website at: https://livingwellwitharthritis.wordpress.com/
I am a sucker for productivity audiobooks. I love listening to stories of how people have found the perfect system for creating better habits, finding better focus, or harnessing creativity.
Of course, I imagine myself in these stories. I envision days of productivity in the mornings, exercise in the afternoon, and fun in the evenings. Inspired, I pull out my trusty index cards and start mapping out the perfect schedule. I’ll get up at 6:30 am, then I’ll do 10 minutes of stretching for my perpetual neck pain, then I’ll read and get writing done and…
And then I wake up with a migraine. Or the seemingly permanent pinched nerve in my neck keeps me up late. My head is foggy. I’m exhausted. So instead of seizing the day, I stagger through it.
Once or twice, I have managed to achieve my perfect schedule for one or two days. But by day three, it inevitably runs me into the ground, and I spend a day in bed.
My perfect schedule is just a fantasy. And yet I cling to that fantasy. I keep trying again and again. But why?
The Allure of the Perfect Schedule
Do I think the perfect schedule will make my chronic illnesses less disabling?
Do I believe that “productivity” is the end-all, be-all of life?
Do I really think my body—the one living with pain and disability that is incredibly unpredictable—can fit into a schedule?
I’ve been pondering these questions a lot lately.
After 20 years of working full-time salaried jobs in the nonprofit sector, I’m now happily self-employed. For the first time in my adult life, I have the power to set my own schedule. I decide how many clients I take on and how many hours I work. I could even choose to fire a client and still be fine!
But even though I have intentionally created this freedom and flexibility, I still find myself trying to design the perfect schedule. I cannot let go of the idea that I could be doing more.
I suspect I am not alone. Those of us with chronic illness understand that, for every choice, there is always a price.
Our energy is finite. Our bodies rebel when we try to do too much.
I’ve long known that one of my biggest migraine triggers is finishing a deadline. It’s not the stress that triggers the migraine. It’s post-stress. I recently discovered this is called a “let down” headache.
But even too much fun can be a trigger. Last Saturday, I woke up with a migraine after spending an evening laughing with friends and their children. I wasn’t even up late. I didn’t drink alcohol or eat any trigger foods. But I’d smiled so much my face hurt. In the end, a migraine seemed a fair price to pay for that evening.
Routines vs Schedules
Some of the most common advice for those living with chronic migraines is to keep a steady sleep schedule. We are supposed to make and stick to a consistent daily routine. We must eat well, get gentle exercise, and minimize stress.
In other words, we must find the optimal way to structure our days and the optimal timing for our habits.
Yet, as I was hashing out my millionth version of the perfect schedule—one that would balance client work, personal writing, and rest and self-care—a friend suggested something that made me stop and rethink the whole endeavor.
She asked: “What if there is no perfect schedule?”
I knew the answer immediately. There is no perfect schedule, at least not for me.
My chronic illnesses are unpredictable. I can manage triggers, but I cannot control or confine my illnesses. I can only choose how I live with them.
Having a schedule implies control and rigidness. It suggests things must be done at a certain time and in a certain way.
In contrast, a routine implies a living practice. It suggests specific things to do but provides flexibility for when and how you do them.
Routines evolve. Routines adapt. Routines are not schedules.
Maybe, then, it’s time to put away the search for the perfect schedule. It’s time to stop “optimizing” my time and instead accept that each day will be different.
Some days will be great! And I can celebrate those. But I can’t reproduce them on command. That is the hardest part to accept. I don’t think I’m fully there yet not fully accepting of that reality. But at least I am aware of the real challenge ahead.
Camellia Phillips has loved writing since first grade, back in the days of graphite-stained fingers. Since then, her short fiction for children and adults has appeared in The Caterpillar, CALYX Journal, and cream city review, and her nonfiction has appeared in The Mighty, Spoonie Journal, The Chopping Blog, and La Dolce Vita Lifestyle Magazine. Her middle grade manuscript, Rat, Jack, and the Impossible Job, won Scribbler’s first-ever Manuscript Contest in 2022 and the Pacific Northwest Writers Association Literary Contest in 2021. She holds an MFA in creative writing from The New School. In 2019, she was selected as a 92Y Women inPower Fellow, a program for rising women leaders in New York City, but today she lives in a small village in Sicily with her author spouse. Camellia blogs about the reality of living and working with chronic illness—and having awesome adventures in the process—over at www.camelliawrites.com and www.ahouseinsicily.com.
Can Being an introverted, sensitive person actually help us live with a chronic illness? This question has been on my mind for quite some time lately. Being a sensitive, introverted person has helped me make some important discoveries along the way. I will share them in this article.
Living with a chronic illness often involves navigating a complex labyrinth of physical, emotional, and social challenges. Amidst the whirlwind of doctor’s appointments, treatments, and flare-ups, many individuals find solace in the quiet corners of their own minds.
It’s not uncommon to observe that chronically ill individuals often exhibit introverted tendencies, seeking refuge within themselves to cope with the unique struggles they face on a daily basis. And our gut can tell us a lot about ourselves as well as how we should face a difficult day.
Introversion is often misunderstood as shyness or social anxiety. It is more accurately characterized by a preference for solitary activities and introspective thought. It’s not about being antisocial, but rather finding energy and fulfillment from within rather than external stimulation. For chronically ill individuals, this internal focus becomes not just a preference, but a necessity for self-preservation.
One of the primary reasons for this inclination towards introversion is the constant battle with symptoms that accompany chronic illness. Fatigue, pain, and other debilitating symptoms can leave individuals feeling drained both physically and mentally, making social interactions challenging and exhausting. In such circumstances, introverts may retreat into solitude to conserve their limited energy and find respite from the constant onslaught of their illness.
Living with a chronic illness can be incredibly challenging, but being a sensitive person and an introvert can offer unique advantages that help individuals navigate this journey with resilience and grace.
Here are eight benefits of being a sensitive introvert when faced with chronic illness:
*1. You’ll Have a Heightened Self-awareness:
Sensitive introverts tend to be highly attuned to their own emotions and bodily sensations. This heightened self-awareness enables them to recognize subtle changes in their health early on, allowing for prompt intervention and management of symptoms.
*2. You’ll Have More Empathy and Compassion:
Sensitivity often goes hand in hand with empathy, allowing individuals to intuitively understand and empathize with the struggles of others. This compassion not only strengthens social connections but also facilitates support networks among chronically ill individuals.
*3. You’ll Have Moments of Creative Expression:
Many introverts are naturally creative and expressive, finding solace and meaning in artistic pursuits such as writing, painting, or music. Engaging in creative activities can serve as a therapeutic outlet for processing emotions and coping with the challenges of chronic illness.
*4. You’ll be More Adaptable:
Living with a chronic illness requires constant adaptation to changing circumstances and limitations. Introverts, accustomed to introspection and problem-solving, are often adept at finding creative solutions and adapting to new challenges with resilience and grace.
*5. You’ll Have Strong Boundaries:
Sensitivity to external stimuli often prompts introverts to establish firm boundaries to protect their physical and emotional well-being. This ability to set boundaries is crucial for managing energy levels and avoiding overexertion, especially when living with a chronic illness.
*6. You’ll Choose Who to Socialize With:
Introverts prefer quality over quantity when it comes to social interactions, choosing to invest their limited energy in meaningful relationships with trusted friends and family members. This selective approach to socialization ensures that individuals receive the support and understanding they need while conserving their energy for self-care.
*7. You’ll Have a Resilience in Solitude:
While social support is important, introverts also derive strength and resilience from solitude. Time spent alone allows them to recharge, process emotions, and regain a sense of equilibrium, essential for coping with the challenges of chronic illness.
*8. Appreciation for Small Joys:
Sensitivity to life’s nuances often leads introverts to appreciate the beauty in simple moments and everyday experiences. This ability to find joy and meaning in small pleasures—whether it’s a quiet walk in nature, a warm cup of tea, or a heartfelt conversation—can provide comfort and solace during difficult times.
In essence, being a sensitive introvert can offer a multitude of benefits for individuals navigating the complex landscape of chronic illness, from heightened self-awareness and empathy to resilience and appreciation for life’s simple joys.
By embracing these innate strengths and leveraging them effectively, chronically ill individuals can cultivate a sense of empowerment and well-being despite the challenges they may face. I love how being introverted can help all of us.
If you live with chronic pian or fatigue, you know the importance of pacing. Yet, it’s so hard to bring about in our daily lives. It’s easier to carry on until we’re exhausted because that’s what we’re used to. If we appropriate this kind of mentality, we will be constantly overdoing it. We may feel like we’re stuck in a vortex of our own making, which is making us sicker and feeling less resilient by the day. This cycle can be frustrating and it can also grate on our self-esteem.
Before we go into a tirade of self-criticism, let’s realize that learning how to pace ourselves is a skill that’s hard to learn. It’s a continual work-in-progress. In other words, don’t beat yourself up if you don’t live up to your pre-established pacing strategies once in a while. Just don’t give up. Set small goals and keep on going.
Here are three more ways to pace yourself.
*1. Delegate
If possible, allow others to help you. Let your kids or spouse help out, even if they don’t wash dishes or fold clothes like you do. Remember, you don’t have to do everything yourself. Asking for help can free up your time and conserve energy.
*2. Don’t overdo it
It’s okay if you don’t get everything done every day that you want. This one is difficult for me. Once I start cleaning my home, I want to get everything done on one floor. Then I’m exhausted, sore and stressed out.
We all need to divide up our tasks into a few sessions, with breaks in between. Telling that we have to get everything done in one day frazzles us because we’ll put way too much pressure on ourselves. Maybe we should accept that we won’t get everything done. Remember, you’re not a failure if you don’t get everything done on your to-do list. This is where flexibility comes in. There’s always tomorrow.
*3. Take breaks
Self-care isn’t selfish but vital for our health and well-being. Taking breaks is part of self-care. This can help your physical and mental health.
Part of pacing is building in regular rest breaks, be it ten minutes every few hours or ever hour. It’s completely up to you. Pace yourself according to your needs. Be extra kind to yourself on hard days by taking extra time off.
You can do many different things on your break: crochet, journal, lie down, color, take a nap, cuddle with your pet, and much more. You can choose what puts a smile on your face.
Pacing breaks can give you mental clarity, clam, physical rest, inspiration, or even motivation. They may be relaxing breaks, productive breaks, or enjoyable ones. You get to choose.
By pacing yourself, you can live a much more resilient and confident life because you’ll know that you’re managing your life in a way that won’t make you feel more pain and fatigue.
So, take a break regularly. Breathe, relax, and then carry on. You deserve it.
As a person with multiple physical disabilities, I have a complex relationship with my body — and I always have. I’m a full-time wheelchair user, so I often rely on others to help me with my basic needs, which often include transfers.
The thing is, people who need help with transferring often face pressure to be as lightweight as possible so that others can easily help them, and that can cause body image issues.
When I started puberty, my parents sat me down for “the talk,” but it wasn’t the same “talk” that my able-bodied peers received. Instead of telling me how babies were made, my parents lectured me on eating junk food.
They would explain that they were worried about me and that my aides needed to be able to lift me, so I needed to watch what I ate.
This was the beginning of a long cycle where I would agree to eat healthily for a little while but continue to eat whatever I wanted. Sure, I’d eat healthy food and stop getting seconds for a couple of days, but then, I went right back to how I always ate. I even tried some workouts, but they never lasted long.
I hoped that agreeing with my parents would stop them from having this conversation with me in the first place, but because I wanted to choose what I ate and absolutely loved junk food, the cycle would repeat itself.
My mom and I even went on diets together, and I hated dieting because I thought that going on a diet meant that something was “wrong” with me.
Dieting made me put a lot of focus on how my body looked.
When I dieted, I regularly asked my friends what they thought about my body, and they all acted like I didn’t need to diet. This made me feel relieved, but I knew that a lot of people wouldn’t understand that the pressure I faced to diet was because of my mobility.
My relationship with food, my body, and my disability is complex.
If I eat too much, I gain weight, and then it’s hard for aides to lift me. If I don’t eat enough, I don’t get the energy and nutrients that my body needs. In my eyes, it’s a lose-lose situation.
Now, it’s not just my parents commenting on my weight. The aides who help me with day-to-day activities often tell me that they feel like I’m getting heavier. I understand that they need to be able to lift me, but their comments on my body can feel really uncomfortable. These conversations used to make me justify looking at nutrition labels and choosing certain foods over others more often than I should have been.
The good news is that now, my relationship with food and my body is a lot better than it’s been in years.
By my own choice, I eat a vegetarian diet, but I also eat my favorite snacks with little to no guilt. I also regularly meet with a nutritionist because I have blood pressure issues, and I’m trying to use my current food choices to get my blood pressure under control.
In the past, when I heard comments about my weight and my parents encouraged me to diet, I thought that something was “wrong” with me. However, I eventually realized that all these comments on my body stemmed from other people’s need to make my body “convenient” for them. With the support of my friends, I now know that just because I have a disability doesn’t mean that I have to make my body “convenient” for others. Whether you’re disabled and struggle with the same issues I did or you’re able-bodied and constantly wish you had a different body, your body is perfect the way it is. Never let anyone tell you otherwise.
Hi everyone My name is Larissa I am a person with a disability I have CP an am an amputee but I don’t let any of that define me and what I am able to do an accomplish due to my disability I’m a writer activist of many things and All and all Just a lover of life. To learn more about Larissa, please follow here blog at this link: larissa-martin
When you live with chronic illness, friendships can be a blessing and a curse. Friends have buoyed my spirits in the darkest of times. But not every friend understands the reality of living with chronic illness.
Life with chronic illness is unpredictable. I live with chronic migraines and nerve pain. I never know when I’m going to have a flare. I can’t predict good days and bad days. I can do everything “right”—get to bed on time, get good sleep, exercise, eat whole foods—and still wake up incapacitated.
Planning can be an exercise in disappointment. If I buy concert tickets for a date six months from now, there’s a 50/50 chance I’ll be stuck home in bed. My migraines don’t care if it’s a friend’s birthday party or a baby shower or any other important or fun event.
If I ignore the pain and neurological symptoms and go out anyway, the next day will inevitably be even worse. “Pushing through” can easily double, triple, or even quadruple the length and severity of flares for me. Even if I’m not in pain at the start, the simple act of going out for an extended activity can leave me exhausted and in pain for days.
But during the forced isolation of the COVID-19 pandemic, I realized there was more than one way to be a good friend.
In fact, I nurtured and built some of my valuable friendships without ever leaving my little apartment.
Messaging is for more than just making plans.
At the start of the pandemic lockdowns, it seemed like everyone got on Zoom. From happy hours to casual hangouts, people hopped on Zoom for a bit of human connection. I’m not a big fan of large group Zoom calls. Looking at a screen can be hard when I have a migraine and can even reignite a migraine that is on its way out.
For me, text messaging (using text, WhatsApp, Viber, etc.) is the easiest way to reach out to friends when I need support—and to provide support to friends who need it. Texting doesn’t require looking at a screen for long. Plus, you can send personal voice or video messages.
Unlike sitting in a coffee shop, I can reply when I am able. I don’t have to “perform” wellness.
On messaging apps, I can be funny or kind or silly or frustrated. My friends can complain about an extra bad day, and I can offer comfort and compassion. I can be the kind of friend who is steadfast and reliable, a friend who shows up—even if I’m stuck in bed.
Cultivating global friendships.
The collective move to “virtual” friendships during the early days of the pandemic also inspired me to connect with old friends who had moved away and make new friends in far-flung places.
One friend I’d lost touch with had moved to New Zealand. Pre-pandemic, it seemed like an impossible distance to stay in touch. But somehow, we started chatting online while we were both shut up in our apartments. Today, some three years later, we often message each other daily! We help each other sort through priorities and set goals and create accountability. All via text and voice messaging.
I also met people through online communities and cultivated new friendships. For example, I took a course about writing articles for children run by Irene Roth. With Irene’s support, I started writing about life with chronic illness for the first time. Inspired, I joined Irene’s online writing group and mentorship program. As Irene shared her own experiences with chronic illness, we started to grow a friendship that has been an incredible source of inspiration. And we still have not met in person!
Creating focused and supportive communities.
One of the most amazing things that happened during the pandemic was that I connected with a group of writers online. At first, there were a couple dozen people in the group. But pretty quickly we winnowed down to a core set of 4-6 really active people. For two years, four of us met every Saturday and Sunday morning to talk about writing and to do writing sprints.
One of the coolest parts: none of us lived in the same time zone. We were in NYC, Tennessee, Arizona, Brazil, and Canada! Since I moved to a new time zone, it’s been hard to join every single week, though I hope to get our sessions back on my regular schedule soon.
When I was starting my consulting business, one of my writing group friends was also rethinking her career at the same time. We became business buddies, checking in weekly about what we’re trying and learning in our new careers. The best part? She’s in Brazil and I’m now in Italy and our connection is still going strong!
Feeling empowered to say no.
With chronic illness, there is always a price. When I wasn’t able to “go out with friends” for months on end, I realized just how hard going out actually is on my body. And I’m not talking about drinking. I gave up alcohol more than 15 years ago because it triggers instant migraines.
Even seemingly simple things like sitting in a restaurant or chatting after a literary reading or even having fun game night at a friend’s house—they all take their toll. For many years, I’d ignored that toll because I thought it was the price of having friendships.
As we emerged from the acute phase of the pandemic, for the first time in my life, I started to say no to social invites. Instead, I suggested other activities that were better for my body, like a phone call or an afternoon walk in the park.
Sure, with all these changes, a few of my more casual friendships fell away. But the ones that endured were the ones that mattered.
It’s so easy to fall into thinking that friendship and community only happen when we’re sitting in a room together or going to some event. But that’s not the case anymore—which is a blessing for many of us with chronic illness.
Camellia Phillips has loved writing since first grade, back in the days of graphite-stained fingers. Since then, her short fiction for children and adults has appeared in The Caterpillar, CALYX Journal, and cream city review, and her nonfiction has appeared in The Mighty, Spoonie Journal, The Chopping Blog, and La Dolce Vita Lifestyle Magazine. Her middle grade manuscript, Rat, Jack, and the Impossible Job, won Scribbler’s first-ever Manuscript Contest in 2022 and the Pacific Northwest Writers Association Literary Contest in 2021. She holds an MFA in creative writing from The New School. In 2019, she was selected as a 92Y Women inPower Fellow, a program for rising women leaders in New York City, but today she lives in a small village in Sicily with her author spouse. Camellia blogs about the reality of living and working with chronic illness—and having awesome adventures in the process—over at www.camelliawrites.com and www.ahouseinsicily.com.
Do you find that you want to do it all and be everything to everyone? If you do, you know it comes at a high cost to you as a chronically ill individual. It’s easy to lose sight of yourself in the process. Perhaps somewhere down the line, you may have been led to believe that taking care of yourself is selfish. However, this isn’t the case. In fact, for a chronically ill person, self-care is a lifeline to health and well-being.
But on an even more basic level, there is a firm line between self-care and being selfish. Being selfish implies that the world revolves around you, while self-care acknowledges that the world includes you and your needs. You are a very important part of your world. It means giving yourself the attention, compassion, time, and energy that you need and deserve.
Here are five ways to take care of yourself.
*1. Slow down
There never seems to be enough time to do everything you want or need to do. Yet, rushing through your daily activities often robs you of the experiences you are living through. There is so much in our live to experience such as this cup of hot coffee, this fresh maple glazed donut, or this warm lavender bubble bath. Slowing down can help you experience all of these things deeply. Further, slowing down can help you gain less weight, maintain lower blood pressure, and experience less anxiety.
*2. Make yourself a priority
We often schedule a massage or manicure after everything else is in place and done. This may mean that by the time we get to our massage or manicure appointment, we’re so tired we can’t enjoy it as much. We may fall asleep on the massage table or not even appreciate the pretty shade of red that our manicurist put on our nails. Therefore, it may be better to schedule these activities at times of days when we’re not exhausted and we can enjoy them. This may mean that we shouldn’t try to do too much before or after these wonderful events.
*3. Don’t skimp on sleep
Sleep helps all aspects of our health and well-being, especially the molecular, energy balance as well as intellectual function, alertness, and mood. So, we should strive to get 7 or 8 hours of good quality of sleep. This may be difficult for a chronically ill person to achieve. However, working with a holistic nutritionist can be the answer to your issues. She can help you come up with a supplement plan that will take your sleep from mediocre, at best, to good.
*4. Threat yourself
Buy yourself nice little gifts. We all treat our friends to nice things. Why not do the same for us? Perhaps get yourself a nice bouquet of flowers, or a new cell phone case. This can boost your morale and serve as a reminder that you’re worthy.
*5. Discover your authentic self
It’s easy for us to create identities around our rules and other people. But who are we when our roles are stripped? Explore your identity and values in order to nurture the best version of yourself. Then do things that are in line and celebrate who you are. This can help you feel more in tune with who you truly are.
By taking these steps, you will be prioritizing your self care. But what’s more, you will be living a better quality of life.
Being overextended, over-scheduled, and exhausted means you have to push back all the things you know are good for you and put them on a back burner. That shows a complete lack of self-respect.
So why not start by making yourself a priority? Why not make your self-care a priority? This can really be time to celebrate who you are in between bouts of chronic illness.
You deserve self-respect. Make yourself a priority today and take care of yourself.
Irene Roth
Irene Roth is a freelance writer who has a passion for helping the chronically ill. Having struggled with four different chronic illnesses for over 20 years has taught her a lot of valuable lessons. Her writing showcases tips and tricks of how to not only live but thrive with chronic illness. She has published over 130 e-books and over 1,500 articles for the chronically ill on how to cope with their pain and fatigue. For more information and tips, please visit her website at: https://livingwellwitharthritis.wordpress.com/
As daylight-saving time ends and the chill of winter approaches, it becomes essential to pay extra attention to our sleep routines and overall sleep hygiene. Quality sleep is a cornerstone of a chronically-ill person’s physical and mental well-being. The changing seasons can really wreck havoc with our circadian rhythms.
Ensuring we cultivate healthy sleep routines can ensure we don’t get sick with any respiratory infections. This is especially the case for the chronically ill because we have low immune function.
To get a good night’s sleep, we must set some healthy habits and routines. Here are a few factors to consider.
Create Your Ideal Sleep Environment
The environment in which you sleep plays a vital role in the quality of your sleep. To make the most of your sleep space, maintain a cool and comfortable room temperature, usually between 60-67°F. This range is conducive to better sleep.
With daylight hours diminishing, invest in blackout curtains to keep your sleeping area as dark as possible. This will help regulate your circadian rhythm and improve sleep quality. Reduce noise disturbances by using white noise machines or earplugs if necessary. These can help drown out background sounds that might otherwise disrupt your sleep.
Ensure Your Mattress and Pillows are Comfortable
Ensure your mattress and pillows are in good condition and provide the support and comfort you need for a restful night’s sleep. It’s a good idea to buy new pillows every year or two. Also, you may want to flip your mattress every season to ensure it maintains its shape.
Create a Consistent Sleep Schedule
Maintaining a consistent sleep schedule is crucial for a healthy sleep routine. Even with shorter daylight hours, try to go to bed and wake up at the same times every day. Your body’s internal clock, known as the circadian rhythm, thrives on consistency and can help regulate your sleep patterns.
Limit Screen Time
The blue light emitted by smartphones, tablets, and computers can interfere with your body’s production of melatonin. This hormone has been known to regulate sleep. Therefore, to improve sleep quality, avoid screens for at least an hour before bedtime. Instead, consider relaxing activities such as, reading a book or taking a warm bath.
Make Lunch Your Largest Meal
Diet plays a significant role in sleep hygiene. Avoid heavy meals, caffeine, and alcohol close to bedtime, as they can disrupt your sleep. Aim for a light, balanced dinner, and limit your fluid intake in the hours leading up to sleep to prevent nighttime awakenings to use the restroom.
Establish a Relaxing Bedtime Routine
This will help remind your body that it’s time to wind down for the night. This can include activities like gentle stretching, meditation, or deep breathing exercises. Try incorporating one or two of these relaxation techniques into your routine. This will help you transition from wakefulness to sleep.
Engage in Regular Exercise
Regular physical activity can improve sleep quality, but it’s important to time your workouts wisely. Try to finish exercising at least a few hours before bedtime to avoid the stimulating effects of physical exertion, which could hinder sleep.
Manage Stress
Stress and anxiety can have a profound impact on your ability to sleep well. As daylight hours decrease, it’s essential to incorporate stress management techniques into your daily routine. These may include mindfulness meditation, journaling, or seeking professional help when necessary.
Limit Naps
While short power naps can rejuvenate, long or irregular daytime naps can disrupt your nighttime sleep. If you feel the need for a nap, keep it brief and aim for a duration of no more than 20-30 minutes.
Avoid Looking at the Time During the Night
Constantly checking the clock can increase anxiety and make it harder to fall asleep. If you can’t sleep, try to remain calm and avoid looking at the clock. It’s better to get up and engage in a relaxing activity until you feel drowsy.
Sleep hygiene is vital for ensuring a restful and rejuvenating night’s sleep, especially as daylight hours decrease. By implementing the practices and habits outlined above, you can improve your sleep quality and establish a healthy sleep routine that will help you navigate the challenges of the winter season.
Prioritizing sleep hygiene is a good investment in our physical and mental well-being as chronically ill individuals. It can also help us make the most of the precious hours of rest during the long winter nights.
Most of us don’t sleep well anyways because of pain and fatigue. Therefore, setting a healthy sleep routine can really help us sleep more and wake up refreshed which is key to having a good day.
So as winter starts, may we take some time to turn inward and to start some healthy habits that will help us move into winter more healthy, happy, and fulfilled.
Living With Chronic Illness 