Living With Chronic Illness



We all say so many negative things to ourselves every day. This is especially the case if we have osteoarthritis or any chronic illness. We don’t feel our best. We may even experience brain fog or debilitating fatigue. These negative experiences can impact how we feel about ourselves.

I can’t go on like this!

What has my life become?

I’ll be in a wheelchair in a few years.

I can’t do anything anymore!

I feel sooooo unwell!

   If you start your day saying negative things to yourself repeatedly, you’ll set yourself up for a difficult day. This is because your negative feelings, emotions, and moods will affect how you function and cope. In other words, what you say to yourself repeatedly can become a self-fulfilling prophecy. So, don’t keep telling yourself you’re going to get worse. It’s hard enough living with the physical and psychological effects of your chronic condition without negative self-talk. Ultimately, this can have a negative impact on your self-esteem, if you’re not careful.

   It’s easy to feel sorry for yourself and not know how to move out of this negative mindset. Living with chronic conditions is hard. But if you keep dwelling on all the negative aspects of living with your chronic conditions, you’ll get sucked into a vortex of negativity to the point of feeling where you will feel stuck. You may even feel it’s unfair that you’re constantly experiencing so much pain and fatigue. I get it. It can be very hard to create a life that’s positive and self-nourishing.  But dwelling on your negative thoughts won’t help you either. You need to create a balanced approach.

Be Proactive

   Ultimately, we must choose how we react to our pain. We can either be proactive or reactive. In other words, you can either do something proactive about what you can control about your chronic condition and symptoms or do nothing but enter the realm of negative emotion where pure frustration, angst, stress and much more reside.

   To alleviate as much pain and fatigue as possible, you must manage your life and symptoms proactively. Throughout this book, I offer many tips on how you can take steps to manage your life effectively. Choose a few tips that resonate with you and try to live a more balanced life. Therefore, you can choose to be reactive and miserable every day. Or, you can try to take steps to live a more positive life. The choice is yours. But notice that I said you have a choice because you always do.

   The good news is you are in charge of your health and well-being, even when you are negatively impacted by a chronic condition. You could either chose to live a self-empowered life, or give in to the pain and it’s resulting suffering. This can ultimately result in a lack motivation and resilience to live your best life.

   One overarching purpose of this book has been to provide self-management tips to empower yourself to live your best life. You didn’t choose to become chronically ill. However, you can choose how to live well, despite your chronic illness. You can choose not to allow your illness to steal your joy in life. You can take the time to reframe your life so you feel fulfilled and happy, even though you regularly experience pain and fatigue. Again, you can choose to be defeated by your illness or learn to live a good life in spite of it.

   The good news is when you feel self-empowered, you won’t feel as helpless over your chronic condition. Your self-esteem won’t suffer either. Instead, you will take steps to manage your life so that your authentic self remains resilient and you can cope with the effects of your chronic illness. To reframe your life requires a shift in perspective, one that’s overflowing with self-compassion.

   To bring this to fruition, take steps to empower yourself from the inside-out. It can be difficult to empower yourself to live a good quality of life if you allow your pain to impact every facet of your life. The good news is that you can choose to empower yourself to live a resilient life by taking care of yourself from the inside by practising extreme self-care.

   In this way, you will become more self-empowered and in control of your chronic condition. Further, this positive mindset will help you choose to be much more positive about your life. In this way, you can learn to manage the symptoms of your chronic illness effectively, one habit at a time. Remember, your disease is not in charge or your life—YOU Are!!!

   Choosing how you speak to yourself can help you become more proactive about your health and well-being by prioritizing what’s important and eliminating what’s not necessary. Try to work through your negative thoughts and emotions by journaling about them. Journaling alone can miraculously help you be more resilient and self-empowered. Let’s face it, it’s hard to live with a chronic illness. However, by learning how to manage your pain, fatigue, and negative emotions, you can live a good quality of life.

Published on Unwritten, Oct 3, 2023

When someone vented to me in the past, I gave advice and tried to fix the issue that friends were telling me about. I wasn’t really listening but trying to remedy their problems; that was my go-to reaction. Unfortunately, all my friends needed was to be heard and listened to. They didn’t need me to improve their lives or analyze the situation. They just needed a friend to share their struggles with.

I recognized these patterns and have been working on trying to break them and replace them with something better. I’ve realized I don’t need to fix every problem my friends vent to me about. Instead, I need to listen and hold space for my friends to feel free to express themselves, not tell them what I think they need to do. I still sometimes do this, but I continue working on it. 

When that happens, I catch myself and remind myself to listen instead of giving unnecessary advice. I have also been on the other side of this situation with one of my close friends. Sometimes, all we want is to be heard. We don’t need solutions or advice; we just need a friend to be there.

I want to be heard, not be advised on how to fix whatever issue I have. 

People, especially us fixers, tend to go into fixer mode and come up with solutions and advice when someone is venting to us. We usually do this because it’s normal for fixers. It is our automatic response. But it shouldn’t be since we’re doing a disservice to the people in our lives. 

When we go into that autopilot fixer mode, we aren’t holding space for those who come to us and vent about what they’re going through. If we give advice instead of listening, people will slowly stop coming to us because they know what to expect from us. Instead, they will go to someone who will respond differently, more personably.

So, listen to your close friends and loved ones. Only offer them advice when it’s something they genuinely asked for. Other than that, listen and be present in the moment. 

While giving advice can be helpful, it’s important to remember there is a time and place for doing this. When someone asks for advice, giving it to them is OK. But try not to go into fixer mode when not asked to. 

Fixers like myself must reevaluate this behavior and adjust it. Being there for the people in our lives is essential, and listening is a huge part. If more fixers would do this, their relationships would improve and grow. They would see they can still be there for those around them without fixing their problems. And that will make more people comfortable with coming to them for advice.

So, if you’re a fixer like me, try working on listening instead of giving advice. While it might be hard to do in the beginning, it will significantly improve your relationships.

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

Living with any chronic illness can be an overwhelming and often painful experience. The physical and emotional toll it takes on individuals can be immense, leading to a decreased quality of life and a constant search for relief.

One approach that has shown great promise in helping the chronically ill feel happier and experience less pain is mindfulness. This ancient practice, rooted in Buddhist traditions, has gained significant attention in recent years for its ability to enhance overall well-being. It can also provide solace to those grappling with chronic conditions.

Mindfulness is the practice of paying deliberate attention to the present moment without judgment. It involves being fully engaged in one’s thoughts, feelings, and bodily sensations, while remaining open and accepting of them.

This heightened awareness helps individuals gain a better understanding of themselves and their experiences, ultimately leading to reduced suffering and enhanced well-being.

Chronic illnesses can bring about a barrage of symptoms, such as pain, fatigue, anxiety, and depression. Coping with these symptoms can be exhausting, both physically and mentally. The continuous cycle of doctor visits, treatments, and uncertainty can take a toll on one’s emotional state. Mindfulness offers a ray of hope in the midst of these challenges.

Here are some benefits of mindfulness for the chronically-ill.

One of the most compelling benefits of mindfulness for the chronically ill is its potential to reduce pain. Chronic pain can be debilitating and resistant to conventional treatments, making it a significant source of suffering.

Mindfulness-based techniques, such as meditation and deep breathing exercises, have been shown to alleviate pain by changing the way the brain perceives and processes pain signals. Through regular practice, individuals can experience a significant reduction in pain levels, leading to a greater sense of relief and improved quality of life.

Second, mindfulness can bring a feeling of improved emotional well being. Chronic illness often leads to feelings of anxiety, depression, and despair. Mindfulness helps individuals gain greater control over their emotions by teaching them to observe their thoughts without judgment.

This process allows for the development of emotional resilience, making it easier to cope with the emotional challenges that accompany chronic illness. As individuals become more adept at managing their emotions, they often report feeling happier and more at peace.

Third, mindfulness can significantly enhance the overall quality of life for those with chronic illnesses. By focusing on the present moment and accepting it without judgment, individuals can find joy in small everyday experiences. This newfound appreciation for life’s simple pleasures can lead to increased happiness and a greater sense of fulfillment.

Fourth, mindfulness can reduce stress. Striving with a chronic illness can be incredibly stressful. The constant worry about symptoms, treatments, and the future can lead to chronic stress, which can exacerbate health issues.

Mindfulness practices can be an effective way to reduce stress by promoting relaxation and mental clarity. Regular mindfulness meditation has been shown to lower levels of stress hormones and improve the body’s ability to cope with stress, providing relief to the chronically ill.

Fifth, mindfulness equips individuals with the tools they need to better navigate the challenges of chronic illness. By staying present and nonjudgmental, they can approach their condition with a greater sense of acceptance and adaptability. This increased resilience allows them to face setbacks with greater courage and a more positive outlook, ultimately leading to a more hopeful and contented life.

Here are some practical steps to incorporate mindfulness:

Start with Simple Breathing Exercises:

Begin by taking a few moments each day to focus on your breath. Pay attention to the rise and fall of your chest or the sensation of air entering and leaving your nostrils. When your mind wanders, gently bring it back to your breath. This simple practice can help you develop greater awareness and presence.

Try to Practice Mindful Meditation:

Dedicate time each day to mindfulness meditation. Start with short sessions, gradually increasing the duration as you become more comfortable. Meditation can help you cultivate mindfulness and experience the benefits it offers.

Try a Body Scan Meditation:

Perform a body scan meditation to connect with the sensations in your body. Start at your toes and work your way up to your head, paying attention to any areas of tension or discomfort. This practice can help you become more attuned to physical sensations and alleviate pain.

Try Mindful Walking:

Take a mindful walk in nature or simply around your home. Pay attention to the sensation of each step and the sounds, smells, and sights around you. Walking mindfully can help you feel more grounded and connected to the world.

Living with a chronic illness is undoubtedly challenging, but the practice of mindfulness offers a path to happiness and pain relief. By embracing mindfulness, individuals can learn to manage their pain, improve their emotional well-being, enhance their quality of life, reduce stress, and develop effective coping skills.

It is a powerful tool that can bring solace and positivity to the lives of those who need it most, offering hope and healing in the face of chronic illness.

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. For more information and tips, please visit her website at: https://livingwellwitharthritis.wordpress.com/

Keeping a journal can be a helpful tool for individuals dealing with chronic illness. It can serve as a means of tracking symptoms, emotions, and treatment progress.

Here are 20 types of journals that may be beneficial for those with chronic illnesses:

Symptom Tracker Journal:

Chronically ill individuals have a wide variety of physical and emotional symptoms, depending on what’s happening in their lives. It’s important to record them daily, as well as their intensity, and any potential triggers.

Pain Journal:

The chronically ill experience a lot of pain every day. It’s sometimes eye-opening to track our pain levels, locations, and factors that worsen or alleviate pain.

Medication Journal:

Many chronically ill individuals take 3 or more medications. It’s important for us to write down our medication doses, times, and any side effects or changes in effectiveness.

Diet and Nutrition Journal:

Many of us struggle to eat well. Yet some foods may even cause triggers. Therefore, keeping a record of daily food intake to identify any dietary triggers or patterns can be very helpful.

Exercise Journal:

The chronically ill may struggle to exercise because of fluctuating energy levels. This is why it’s important to document physical activity and its impact on your condition, noting any improvements or exacerbations.

Sleep Journal:

The chronically ill have a difficult time to sleep well. Pain, discomfort, and much more can cause sleepless or restless nights. Track sleep patterns, disturbances, and how they affect your overall well-being can be valuable information.

Emotion Journal:

Many of us are moody and irritable. Experiencing continuous pain can do it. Therefore, taking the time to record our emotional state, stressors, and coping strategies can help us feel more in control of our emotions.

Appointment and Treatment Journal:

Mamy of us forget what our doctor tells us when we go and see him or her. Therefore, keeping track of doctor’s appointments, tests, and treatment plans and how things go between our appointments is important.

Gratitude Journal:

Many chronically ill individuals focus on the negative aspects of their lives. There is always more pain, discomfort and hardships that we endure. When we try to focus on the positive aspects of your life to improve mental health and outlook on a regular basis, we can feel better. So, try and come up with five things every day that you happy about. It could be as simple as sipping this cup of tea in front of you.

Energy Level Journal:

The chronically ill have low energy a lot of time. We tend to wake up with very little gas in our tanks a lot of the time. Therefore, taking the time to write down our energy levels throughout the day and factors that affect them can be helpful information.

Symptom Trigger and Relief Journal:

It’s important for chronically ill individuals to identify potential triggers for our symptoms, such as weather changes or specific activities. We may also want to document methods or treatments that provide relief from our symptoms.

Symptom Diary for Doctor Visits:

Mamyh of us forget how we feel between doctor’s visits. Regularly writing down how we are doing can be very helpful for our doctor’s visits. Create a summary of your symptoms, triggers, and experiences to share with healthcare providers during appointments. This will help you on your next appointment to your doctor.

Remember that the type of journal you choose should align with your personal needs and preferences. Some individuals may find it helpful to combine several types of journals to create a comprehensive chronic illness management tool.

Irene Roth is a freelance writer who loves to explore topics about how to live well with chronic illness. She has written over a hundred books on different aspects of wellness both in print and online. She has written about topics ranging from how to age gracefully to how to manage chronic pain and fatigue in order to live a good quality of life. She lives in Ontario with her husband Jim, cat Toby, and Dog Milo. 

Living with a chronic illness is an ongoing battle that often comes with physical and emotional pain. While it may seem counterintuitive, writing can be a powerful tool for those facing these daily challenges. Whether it’s through journaling, creative writing, or blogging, expressing thoughts and emotions on paper can have a transformative effect on the lives of the chronically ill.

It doesn’t matter what you write. You can either start a journal where you record your thoughts every day. They could be anything you’d like in any format you’d like. The most important is putting words on the page or screen and expressing yourself and how you are feeling.

There are many ways you can journal. See my next blog. It will examine the many different ways you can express yourself so that you can feel more in control of your illness.

In this blog, I will explore how writing through pain can offer solace, empowerment, and healing to those navigating the complex landscape of chronic illness.

Here are a few benefits to consider.

Writing is a Form of Self-Expression

Writing provides an outlet for self-expression that can be incredibly cathartic for the chronically ill. The physical and emotional pain associated with chronic illnesses can feel isolating and overwhelming. By putting words to our experiences, we can release pent-up emotions, fears, and frustrations. This act of externalizing our feelings can be a relief, offering a sense of release that can be difficult to achieve through other means.

Writing Can Help Us Feel a Sense of Control

Chronic illness often robs us of a sense of control over our own bodies. Writing offers a way to regain some measure of control by allowing them to document our experiences, track symptoms, and set goals for our health. This sense of agency can boost our self-esteem and motivation, making them more proactive in managing our condition.

Writing Can Help Us Build a Supportive Community

In the age of the internet, sharing one’s writing can help build connections with others facing similar challenges. Online communities and social media platforms have made it easier than ever for the chronically ill to find support and understanding. By sharing our stories, they not only connect with others who can relate but also educate and inspire those who may not fully understand the struggles of living with chronic illness.

Writing Helps With Personal Growth and Reflection

Writing through pain can be an avenue for personal growth and self-reflection. Chronic illness forces us to confront our own mortality, but writing allows them to explore our thoughts and feelings about life, death, and everything in between. This introspective process can lead to greater self-awareness and resilience.

Writing can Help Reduce Stress and Anxiety

Chronic illness often brings with it a constant undercurrent of stress and anxiety. Research has shown that expressive writing can help reduce these negative emotions. By articulating our fears and anxieties on paper, we can gain perspective on our worries and develop coping strategies.

Writing Can Aid Advocacy and Awareness

Writing can also be a powerful tool for advocacy and raising awareness about chronic illnesses. Many of us who face chronic health conditions become advocates for themselves and others. Through essays, articles, and blogs, they can educate the public, dispel myths, and advocate for better healthcare and support systems.

Writing Can Help Us Become Aware of Our Resilience

For the chronically ill, every day can feel like a battle. Writing provides a tangible record of our resilience and strength. Looking back at our words, they can see how far they’ve come and take pride in our ability to persevere despite the odds.

Living with a chronic illness is very challenging, but writing through pain can be a beacon of hope and healing. It offers a means of self-expression, control, and connection with others facing similar struggles.

It promotes personal growth, reduces stress and anxiety, and empowers us to become advocates for themselves and our community.

Ultimately, writing transforms pain into words, and in those words, the chronically ill find solace, strength, and a path toward healing.

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. For more information and tips, please visit her website at: https://livingwellwitharthritis.wordpress.com/

Let’s face it, it’s difficult to live with the daily challenges of living with a chronic condition. There are so many things that we cannot control. Yet that is so much the nature of chronic illness. It really is unpredictable.

One of the best ways to deal with the unpredictability of chronic illness is to lower our expectations. This is because when we keep our expectations too high, we set ourselves up for being angry and frustrated at ourselves for being unable to measure up to what we used to do before the onset of our chronic illness.

If you set the bar too high, you will only set yourself up for disappointments in life. Not only that, but you won’t live your best life because you will always be criticizing yourself for not quite living up to your previous measures of success.

One way of lowering our expectations is to recognize that there are many seasons in our lives. There are not only life stages, but there are more seasonal changes in our lives. In other words, our life has many seasons. And having a chronic illness is a unique season in our lives, one in which we will have to cope with doing less on some days when we didn’t get a good night’s sleep or we have a lot of pain.

Here are some strategies that can help individuals with chronic illness to lower their expectations in a healthy and constructive way:

Accept your situation:

The first step is to accept your condition and acknowledge its limitations. Understand that you may not be able to do everything you once could, and that’s okay. This acceptance can help you set more realistic expectations for yourself.

Set Realistic Goals:

Instead of setting lofty or unrealistic goals, focus on achievable ones. Break larger tasks into smaller, manageable steps, and celebrate your successes along the way. Try not to do everything in one day. This can help you maintain a sense of accomplishment.

Prioritize what you have to do:

Identify your most important values and priorities in life. Allocate your energy and resources to those areas that matter most to you. This may mean letting go of less important commitments. This can all be a part of lowering your bar.

Seek Support:

Don’t hesitate to lean on your support network, whether it’s friends, family, or support groups. They can provide emotional support, practical assistance, and understanding, which can help you cope with your limitations. You may also be able to delegate simple tasks to others so that you can rest or do something for yourself.

Practice Self-Care:

Prioritize self-care to manage your health. This includes taking prescribed medications, following your treatment plan, and managing stress through relaxation techniques like meditation or mindfulness. But more than that, just taking some time to exhale can help you immensely to feel more self-compassionate.

Communicate openly with others:

Open and honest communication with your healthcare providers is crucial. Discuss your goals, limitations, and concerns with them, so they can help you set realistic expectations for your health. This can help you lower your bar when you are setting expectations.

Manage Stress Before it Gets Out of Hand:

Living with chronic illness can be very stressful. Engage in stress-reduction activities like deep breathing, yoga, or hobbies you enjoy. Reducing stress can help you better manage your condition and improve your overall well-being.

Celebrate Small Wins:

Even small accomplishments deserve recognition. Take time to appreciate the progress you make, no matter how minor it may seem. This positive reinforcement can boost your mood and motivation. This can also help you manage your expectations.

Adapt and Be Flexible:

Understand that life with a chronic illness may require adapting to changing circumstances. Be flexible in adjusting your expectations as your health fluctuates.

Embrace Mindfulness:

Practice mindfulness to stay present and appreciate the moment. This can help you let go of worries about the past or future, reducing anxiety and improving your overall quality of life. Being mindful of how you are feeling on a given day can help you manage expectations.

Stay Informed:

Educate yourself about your condition, treatment options, and available resources. Knowledge can empower you to make informed decisions and better manage your health. It can also help you so that you don’t keep raising your bar too high.

Remember that it’s okay to have moments of frustration or sadness when dealing with chronic illness. It’s a journey with ups and downs, but with the right mindset and support, you can learn to adjust your expectations and lead a fulfilling and happier life despite the challenges.

Irene S. Roth

Irene Roth is a freelance writer who loves to explore topics about how to live well with chronic illness. She has written over a hundred books on different aspects of wellness both in print and online. She has written about topics ranging from how to age gracefully to how to manage chronic pain and fatigue in order to live a good quality of life. She lives in Ontario with her husband Jim, cat Toby, and Dog Milo. 

Aug 8, 2023 on Unwritten

Over the past several years, I’ve gone through considerable life changes. I’ve lost a sibling, my parents separated and ultimately divorced, my best friends moved further away and started families, and so much more. I have accepted all of this, but I’m still processing and coming to terms with everything that happened. I still can be sad about it, and that’s okay. 

Recently, one of my best friends moved from New Jersey to DC. Because of that, we went from seeing each other every month to every other month. And now they are moving to the West Coast, specifically to Seattle, Washington. And that’s a lot to handle.

I’m in the denial phase of this situation. 

This friend has been there for me through so much these last few years; I couldn’t have gotten through these rough couple of years without them and my other best friends. I’d be lost without all the support they have given me. 

This recent change has been hard on me. My mom and those in my immediate circle don’t see it as a big deal. They tell me that my friend can come and visit, or vice versa, and they tell me to think positively, among other comments meant to comfort me.

While I understand their intentions, that doesn’t change my emotions. You can’t change how someone else feels or how they cope with change. 

Of course, I feel happy for this friend. They have wanted to make this move ever since I have known them. But that doesn’t mean I can’t feel upset about them leaving. Those two feelings can coexist. If I was happy about this change, would it be an issue? Probably not, Because happiness is an acceptable emotion.

People don’t consider sadness an acceptable emotion. 

Sadness makes people uncomfortable; that’s why they prefer if we’re happy. One of my best friends recently pointed out that this is another form of grief I am experiencing on top of the grief I am already dealing with; I think people consider certain forms of grief more acceptable than others. Mine is not one most people feel comfortable with.

I’m allowed to grieve and help myself get to a place of acceptance and comfort in any way I see fit. We all know the inevitability of change, but that doesn’t mean it’s easy. Your feelings about it are valid.

If no one has given you permission to express yourself how you need to, I give you that permission. You can go through this change, whatever that may be, in whatever way you need. You don’t have to feel better right away. Be patient and kind with yourself during this period of change. You deserve to feel your emotions fully.

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

Living with a chronic illness is a daily battle, one that often leaves individuals feeling drained, both physically and emotionally. Amidst the challenges, sleep emerges as a powerful ally, offering respite and restoration.

Sleep is a fundamental biological need, playing a crucial role in maintaining our physical, mental, and emotional health. For those with chronic illnesses, its significance is amplified. Adequate sleep helps manage symptoms, reduce inflammation, boost the immune system, and support cognitive function. It also aids in pain management, making it an essential component of any chronic illness management plan.

Below, I explore how those with chronic illnesses can embrace the grace of sleep to enhance their overall well-being and quality of life.

Establish a Sleep Routine

Consistency is Key:

Create a sleep schedule that prioritizes consistency. Go to bed and wake up at the same times each day, even on weekends. This helps regulate your body’s internal clock, making it easier to fall asleep and wake up refreshed.

Design a Relaxing Bedtime Ritual:

Develop a calming pre-sleep routine that signals to your body that it’s time to wind down. This could include activities like reading a book, taking a warm bath, or practicing gentle stretches.

Create a Comfortable Sleep Environment:

Ensure your bedroom is conducive to sleep. Keep the room dark, quiet, and cool. Invest in a comfortable mattress and pillows that provide adequate support for your specific needs.

Manage Sleep Challenges

Chronically ill individuals have many sleep challenges. From getting comfortable in bed to having bad pain days, sleep can be difficult to get. Here are a few challenges that we face and how to deal with them.

Managing our Pain

Chronic pain is a common companion to many chronic illnesses. Speak to your healthcare provider about pain management strategies that can help you sleep better, such as medications, physical therapy, or relaxation techniques.

Alleviating Anxiety and Depression:

Chronic illnesses often come with psychological challenges. Seek support from a therapist or counselor to address anxiety and depression, which can significantly impact sleep quality.

Manage Your Medications:

Some medications used to manage chronic illnesses can negative affect your sleep patterns. Discuss any concerns with your healthcare provider, who can help adjust your medication regimen if necessary.

Incorporate Sleep-Boosting Habits

There are also other ways for you to ensure that you don’t become overwhelmed before you get to sleep. Here are a few to try:

Try mindfulness meditation:

Practicing mindfulness meditation can reduce stress, ease anxiety, and improve sleep quality. Simple breathing exercises and mindfulness techniques before bedtime can help calm the mind.

Limit Screen Time:

The blue light emitted by phones, tablets, and computers can interfere with the body’s production of melatonin, a hormone that regulates sleep. Limit screen time before bedtime to ensure a more restful night.

Engage in Regular Exercise:

Engaging in regular, gentle exercise can promote better sleep. Consult with your healthcare provider to develop an exercise plan that suits your condition and energy levels. However, be sure not to work out right before bed. Ideally, exercise a good few hours before bed.

Be Mindful of Your Diet and Nutrition:

Be mindful of your diet, avoiding caffeine and heavy meals close to bedtime. Opt for sleep-inducing foods like warm milk, chamomile tea, or a light snack if hunger strikes.

Embracing the grace of sleep is a fundamental aspect of managing a chronic illness. By establishing a sleep routine, managing sleep challenges, and incorporating sleep-boosting habits, individuals can enhance their overall well-being and find relief from the burdens of chronic illness.

Remember, sleep is not just a luxury but a vital tool for managing your condition and leading a fulfilling life despite the challenges. Prioritize it, and let it become a source of strength and healing on your journey toward better health.

Irene S. 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. For more information and tips, please visit her website at: https://livingwellwitharthritis.wordpress.com/

Originally Published May 12, 2021, The Mighty

This time last year while the world fell apart, I pulled myself together. As odd as it may seem, I thrived during the pandemic. I knew what it was like to shut down and isolate myself, so things shutting down and quarantining were, in many ways, familiar to me. I knew because I had experienced lows so low you withdraw from people, I would survive being away from people, even though it would be hard. It comforted me to know I would be OK. It also motivated me to be better than OK.

I started by clicking off the TV, tuning out the news and instead, getting up off the couch and putting myself into nature. I hiked everywhere without ever hopping into the car, exploring new places around my very home. I biked back roads and walked blocks around my small town. I went to the park, and yes, even enjoyed the swings there. I immersed myself in nature, music and exercise. I gradually built my stamina up to where I could run. I was on top of the world as best as I could be, concerning the circumstances for about three months, and then I crashed.

I’ve never fully recovered.

That thought and those memories of how healthy I felt keep catching me one year later. As I’m lying in bed, in pain and battling fatigue I just can’t believe, I’m reminded of when I felt better. It’s bittersweet to think on it. I am still proud of how I took my health into my own hands and thrived, but I know now how that turned out.

Sometimes, I naively think, “What if I try to do the same? Would I get another three months on top of the world, 90 days of feeling good, like the better version of myself? Would it be worth the gamble? Would I risk it?” I ask myself all these things and more as I reach that one-year mark, that anniversary of being on the top of world only to crash down and hit a real health low I’ve never seen.

I am working on myself. I have a treatment plan and am actively following it. I see my doctors, log my progress, and there is some, even if “progress” doesn’t translate into the things I could do even last year. It’s so hard to keep myself from breaking out in a full sprint like I used to. I tell myself walking is smarter and it’s fun, which I have always enjoyed. That’s true, but it’s hard to be in a body that won’t allow spontaneity without throwing a tantrum. It’s difficult to have limitations. It can feel like my body keeps my spirit in a prison of sorts.

I believed I would get better if I just went to a doctor. After all, I had crashed in the past and physically came back, I thought. What I did not know then was I wasn’t fully recovering. I was flaring. I was always in pain. But my tolerance is different from others because I have felt sick and in pain for years. Growing up, I was different; I just had no real clue I was or why.

My expectations had to adjust with an official diagnosis. I would have to learn better ways to adapt to take care of my body. I’m still learning how to listen to my pain and interpret it to best help myself.

Although it’s still a process for me, I’m on the road of trying to change my mindset when it comes to my health. Like my physical therapist told me last week, “We know we can’t take the pain away. It’s just not going to disappear. This is pain management now.” I’m on a journey of just managing as best as I can, but also enjoying myself when when enjoyment is offered.

This past weekend I enjoyed a short road trip and weekend away. The pain wasn’t my best friend, but in spite of it, I made wonderful memories and truly enjoyed myself. I listened to my body and it paid off. I rested when I could and because of that, I was able to be present. Understanding my limitations is huge for me. To enjoy my weekend, I couldn’t just go outside and go for a run, but I did move and exercise and took it easy and the payoff was a wonderful time with some of the amazing people in my life.

Try not to look at your limitations as limits, but rather guidelines. By following the guidelines, you help yourself reach your full potential in the moment. This is what I’m starting to understand.

Our bodies are complicated. It’s not always simple and easy to take care of them, but we try because it’s these bodies of ours that are our companions while we make memories, while we have fun and experience joy. Even in pain, I was able to look up at a night sky full of stars and get lost in its beauty. Maybe I needed someone there to block the cold wind with a huge hug or a chair to sit out by a fire to take it all in, but my goal was to be present and I was.

This year is different. It’s difficult to say I like it better when more constant pain comes with it. In many, many ways, it is though. I have had more joy already. I’m lucky and I’m learning life with pain isn’t the only thing I can feel.

Published January 25, 2022 on A Chronic Voice

Healthy boundaries are especially crucial when you have a chronic illness. It’s no secret that healthy boundaries play an important role in our relationships, whether it’s romantic, platonic or familial. This is especially true when you live with an energy-limiting chronic illness, and want your relationships to thrive.

We see the importance of healthy boundaries echoed on social media in the form of memes, posts and comments. Medical professionals and even our own therapists place emphasis on it as well.

As a person who faces daily struggles with chronic illness, I know how true that can be. My health and well-being depends on me taking care of myself. I have to save my energy for the things that matter most to me. This is on top of the essential tasks I need to do.

Here are a few lessons that I’ve learned on my journey with chronic illness and setting healthy boundaries. I hope that they come in handy in helping you to navigate your own life with your loved ones. Always remember: healthy boundaries allow us to live our best and fullest chronically ill life.

1. Know Your Own Limitations with Chronic Illness

I’ve undergone a lot of trial and error to understand my limitations. I’ve experienced burnout and flare ups from chronic illness far too often, by trying to do All The Things too quickly.

Coming to terms with my limitations has changed my life for the better. I had to examine where my energy was going, and then watch for patterns. And they appeared.

Soon it became clear that I needed to say “no” more often than I was comfortable doing so with the people in my life. For example, I couldn’t always hop in the car and spend an evening out, if I was already feeling extra fatigued. Healthy boundaries start with knowing what our limitations are, and respecting them.

2. Be Upfront & Set Healthy Boundaries with the New People in Your Life

Only you know when the right time is to tell someone new in your life that you have chronic illness. Chronic pain, fatigue, brain fog and a body with unpredictable energy levels are part and parcel of my everyday life.

When I’m on an outing with a new friend or date, that could mean that I suddenly need to rest. While I do share that I have health issues, I usually try to hide it at first.

I’ve learned to be upfront about my limitations by passing up on some invitations, and this has helped me a lot. I take time to rest up on the bad days, so that we can enjoy our time together on my better days.

3. Stick to Your Medical Appointments

This may seem like a no-brainer for most people, but life gets complicated. Sticking to the never -ending medical appointment can be a chore.

Create healthy boundaries to stick to these appointments, even if your presence is suddenly demanded by others. This can go a long way in improving your quality of life with chronic illness.

For me, medical appointments mean keeping myself up to date about the status of my chronic illness. I also use this time to share any concerns I may have with my doctors. I need these information and knowledge to live my best life with chronic illness.

4. Prioritise Yourself & Focus on Self-Care

Making yourself a priority is important whether you live with chronic illness or not, and has a positive impact on your relationships, too.

When we are at our best, we can be more present for the good moments in life. Chronic illness has a way of complicating things, so prioritising our needs is crucial. We should never feel guilty about doing so.

Self-care looks different for everyone, but the essence of it remains the same. They are often small acts that we do for ourselves so that we can rest, recharge and recover.

Self-care also includes setting healthy boundaries. Perhaps you need to cut off a toxic friend who only wants to whine about their problems, and ignores your pain and need for rest. Or maybe you need to draw a line with a certain family member who keeps giving unsolicited health advice.

Self-care is a gift that you give to yourself. This isn’t limited to the bad days; it can also be a guilt-free treat on your better days!

5. Respect Your Chronic Illness Journey

It’s important to respect how far you’ve come and where you’re going on this journey. Chronic illness can complicate life in a way that only others with it can understand. But our lives can still be beautiful, unique and worthy.

For this to happen, healthy boundaries need to be part of our life strategy with chronic illness. These boundaries may change over time depending on the fluctuations in our disease activity, so it is crucial to listen to our bodies.

We should never allow others to discredit our chronic illness, needs or journey. As humans we can be our own worst critic, yet we also have the potential to be our own best advocate. Look back at how far you’ve already come, and never forget your strength and resilience.