How to cope with a chronic illness? Here are 8 ways to support your mental health.
by Jacqueline Raposo for GoodRx Health
Photo of a white woman with short dark hair wearing a long t-shirt. She's sitting on a chair in a room with a white couch and curtains, looking out the window. Photo by Anthony Tran on Unsplash.
Key takeaways:
People with chronic physical illnesses are more likely to experience anxiety or depression than people without chronic illness.
Coping methods can help reduce the mental and emotional toll of chronic illness. Examples of these strategies are pacing, cognitive behavioral therapy (CBT), and distraction.
The more empowered people feel about their experiences with chronic illness, the better equipped they are to manage their conditions.
A chronic illness is a disease that lasts at least 1 year. This type of illness requires constant medical attention. And it may also limit daily activities, including self-care, work, and socialization.
If you live with a physical chronic illness, you may struggle with anxiety or depression. Your illness may cause emotional pain or physical and social isolation. Loved ones who don’t have chronic illness may not understand your condition. And friends may be confused by the lifestyle changes that come with it.
But there are ways to cope with physical chronic illness and manage the impact it can have on your life. Here are eight tips to help you cope with chronic illness and its effects on your mental health, autonomy, and joy.
8 ways to cope with chronic illness
The good news is that there are several self-management methods that can help you cope with chronic illness. These tools won’t cure your illness. But they can help you improve your quality of life.
1. Active coping
Active coping can help you regain a feeling of control over your experience of chronic illness. With active coping, the first step is gathering information about your illness. You then use problem-solving techniques to manage your illness from an empowered perspective. This new perspective can help lower physical pain, depression, and anxiety. And it can also help you feel more confident about expressing your needs.
Here are some examples of active coping techniques to try:
Take a list of questions about your chronic illness to your next appointment with your healthcare provider.
Join an online community of people with your illness who share resources.
Research ways to cope with chronic illness stress — like the techniques listed below.
Set alarms so that you take your medications on time.
Reorganize your space so that it’s less painful to move or rest in.
2. Cognitive behavioral therapy
Cognitive behavioral therapy (CBT) is a type of psychotherapy. With CBT, you explore the relationship between your thoughts, feelings, and actions. You then learn how to effectively manage them during stressful situations.
Working with a cognitive behavioral therapist, you’ll identify:
Recurring thoughts, emotions, and actions related to your experiences with chronic illness
Coping skills to manage those feelings and reactions
Lifestyle changes to reduce the occurrence of stressful situations
Your therapist won’t try to improve your symptoms or cure your illness. But they’ll help you better manage the mental and emotional experiences of living with a chronic illness.
