How to cope with Chronic Illness
Coping is defined as thoughts and behaviours learned to manage stressful situations. During a reflection of a stressful situation, a person evaluates the harm or benefits. This takes into consideration their commitments, values, goals, and redefines life with chronic illness. Chronic Illness is stressful because of the uncertainty about the future, and the unpredictability of the disease, disability and financial difficulties.
How to cope well with Chronic illness
Modifying routines and lifestyle
Life with chronic illness means altering the ‘old’ lifestyle into a ‘new’ lifestyle, such as decreasing the amount of exercise, social events, and changing your diet. It’s important to note that daily routines will be interrupted by hospital appointments, pain and fatigue.
Get plenty of sleep Try to be intentional about going to sleep and waking up at the same time every day. Develop a night routine such as having chamomile, peppermint or lemon and ginger tea an hour before you go to sleep. Your bed is your haven, so try to get as comfortable as possible by using pillows to alleviate pain and discomfort.
Avoid burnout Burnout is a chronic affective state that includes symptoms of emotional exhaustion, physical fatigue, and cognitive weariness. Ensure that you incorporate emotional and physical rest into your daily routine, like curling up on the couch with a book or Netflix for at least an hour.
Plan and pace out what needs to be done
Evaluate tasks from the most important to the least by breaking down each task. This relieves stress and encourages the likelihood of achieving smaller goals towards the bigger goal. I always make sure I prioritise my hospital appointments and meetings first.
Build a support network
Family and friendships can only provide some support but not everything. There are other types of support offered, such as practical support is for shopping necessities, home help and driving. Companionship support is for leisure activities like going to a movie or having a coffee at a cafe. Accepting and understanding support acknowledges when you’re feeling unwell and allows you to rest.
A coach can provide you with emotional support with an objective view. That person can be your spouse, a close friend or someone else who has the same illness.
Connecting with others with chronic illnesses allows the opportunity to hear and connect with others in similar circumstances. Going to a support group provides support from others with chronic illnesses. They can provide information and practical strategies of how to cope in a healthy way.
Asking for professional support such as a councellor or psychologist shows strength and offers encouragement providing an outsider’s view of your situation and giving you ongoing support.
Learn stress-relieving activities.
Get a pet! Pets help with physical and mental health by lowering blood pressure and battling anxiety and depression. They’ve been known to ease chronic pain, and can sense our pain and when we’re stressed. My cat Daisy always stays in the same room when I’m upset, in pain, have a migraine and when I’m vomiting. Pets also keep us moving, not necessarily going for a walk but playing at home. Daisy likes to be chased around the apartment.
Start Meditation/ prayer. The Clinical effects of meditation impact physical and psychological symptoms and syndromes. Meditation can reduce anxiety, pain, depression, enhances mood, self-esteem, and decreases stress. Meditation is beneficial for my fibromyalgia, lupus and heart disease.
Laughter is the best medicine. Laughter decreases stress hormones and increases immune cells and infection-fighting antibodies, thus improving your resistance to disease. Laughter triggers the release of endorphins, the body’s natural feel-good chemicals. Endorphins promote an overall sense of well-being and temporarily relieve pain.
I don’t cope well with stressful situations and when I have a flare. I tend to withdraw, become angry and dump all my feelings onto someone who I love dearly. I’m still on this journey to ‘cope’ healthy way. I am a verbal processor, and I have found therapy works best. It’s important for anyone to learn healthy ways of coping and not dumping your shit onto someone else who is trying to help you!
