According to the National Health Council, chronic illnesses impact over 40% of the U.S. population. Some might be more “intense” than others, but over 133 million Americans deal with some type of chronic disease or illness, with many experiencing multiple conditions at once. While dealing with a physical condition is difficult enough, those who have chronic illnesses are also often more susceptible to mental health issues, as well.
Chronic illness can lead to depression, anxiety, fatigue, and extra stress. It’s not uncommon to feel like you don’t have a voice or that no one understands you. On days when the symptoms of your illness are severe, it’s easy to want to stay in bed and shut yourself away from the rest of the world.
Thankfully, those with chronic illnesses aren’t alone. There are things you can do to maintain your mental health and cope with any emotional struggles you might be having.
Find Your Support System
Loneliness and isolation can wreak havoc on your mental health. That fact was brought to the forefront throughout the COVID-19 pandemic when so many people – especially seniors – weren’t able to be with people they loved.
Dealing with a chronic illness can often feel lonely and isolating, as well.
Having personal and professional support systems when you have a chronic illness is so important.
Your personal support system can consist of family members and friends – anyone who can be there for you regularly, whether it’s to help out around the house when you’re not feeling well, or just to offer a listening ear. Feeling heard and understood can make a big difference in your mental health.
Having a support group of individuals in similar situations can also help. If you’re struggling with feeling alone or misunderstood, support groups of others with chronic conditions can open your eyes to the fact that you’re not alone. You can empathize with other people’s stories and feel inspired by the way they’re working through their struggles. No one will understand your fears and feelings as well as a support group.
Professional support is also important if you feel like your mental health isn’t where it should be. If you’re dealing with anxiety, depression, or experiencing panic attacks, talking to a therapist can help you work through things and develop management techniques to keep your worries at bay every day.
Practice Self-Care
The term “self-care” gets thrown around a lot lately. But, it’s something that really works when it comes to maintaining mental health – when it’s done the right way.
Self-care doesn’t require you to spend a lot of money or do anything lavish and luxurious. It can include everyday things like:
- Stretching/yoga
- Cooking a healthy meal
- Journaling
- Meditating
- Spending time with friends
When you have a chronic illness, like GERD, you might not always be up for going out and doing things. Finding small ways to take care of yourself – even if it means watching your favorite movie while resting in bed – can boost your mental health and help to keep your stress levels down.
By focusing on the smaller steps of self-care now, you can look forward to taking larger leaps in the future as you learn how to better manage your condition. That might include spending more time with people, participating in more activities, or even traveling without pain or discomfort.
Stay Active
Most people understand the physical health benefits of exercise. Moderate physical activity may even end up helping with some of the symptoms of your illness.
But, it’s just as important to recognize the mental health benefits associated with staying physically active, including:
- Improved mood
- Reduced stress
- More energy
- Reduced feelings of anxiety and depression
There’s a reason long-distance runners often talk about getting a “runner’s high”. Exercise provides an increase of dopamine in the brain, giving you feelings of happiness after a good workout.
With a chronic illness, running a marathon might not be an option right now. But, you don’t need to be an extreme athlete to reap the mental health benefits of working out. It’s about pushing yourself safely, getting your heart rate up, and building up endurance in a way that works best for you. If you can find ways to exercise outside, you’ll experience even greater mental health benefits. Being in nature is a wonderful way to reduce stress and improve your mood.
If you’re dealing with a chronic illness, it’s important to remember that you’re not alone. Your quality of life doesn’t have to constantly suffer. But, it’s also normal to struggle with your mental health, whether you were recently diagnosed or have been trying to manage your illness for years. Don’t be afraid to seek out help and take care of yourself. The more you’re able to maintain your mental health, the more positive you’ll be about managing your physical symptoms.
