Protecting Your Mental Health While Living With a Chronic Illness

It’s hard to think of many life scenarios more trying than receiving a diagnosis for a chronic health condition. While acute injuries and illnesses can be unpleasant and stressful in their own ways, the sole silver lining of these conditions is that they generally have a finite end. Chronic conditions, however (which can run the gamut from diabetes and heart disease to cancer, high cholesterol, arthritis, and more) are physical or mental health conditions that last more than one year, cause certain functional restrictions, and require ongoing monitoring or treatment.

If you’ve been diagnosed with a chronic illness, you’re certainly far from alone: nearly half (about 45% or 133 million) of all Americans suffer from at least one chronic disease, and that number continues to rise. While it may be comforting to know you have others coping with their chronic illnesses alongside you, the daily psychological and emotional toll of navigating an incurable disease can be incredibly tough.

“For many, living with a chronic medical condition can be stressful,” says One Medical licensed clinical psychologist, Andrew Bertagnolli, PhD. “Sometimes it can leave you feeling anxious or depressed and isolated from others.”

Those feelings can be taxing over time and lead to other health consequences. In fact, studies have shown that people with chronic illnesses may be more likely to have or develop a mental health condition such as depression. Our physical health and mental state are intertwined. When you're physically unwell, it often impacts your mood and mindset, making it harder to take the steps needed to improve your health and feel better overall.

While it’s true that the challenges of a physical health condition can affect your emotional well-being, there are a number of ways to protect your mental health while coping with a chronic illness. Taking initiative in prioritizing and maintaining your mental wellness can be a challenge when you’re already juggling the myriad aspects of a chronic condition, but incorporating a few simple tips and techniques into your everyday life can go a long way in keeping your outlook positive and your mood balanced. Here are some suggestions from the pros:

Divide your tasks into smaller, more manageable steps. If you're unsure whether you can accomplish your goal, consider reassessing it. For instance, if you have 10 items on your to-do list and just looking at them causes stress, try reducing the number to something less stressful. Setting goals that are too ambitious can lead to burnout and frustration, while accomplishing smaller, realistic goals can improve your mood and motivate you.

Bertagnolli advises that pacing yourself and setting realistic expectations are key strategies for preventing overwhelm and burnout. “Try not to take on more than you can accomplish,” he says. “This is especially true for individuals whose physical health condition has symptoms of fatigue or pain."

Integrate self-care items to your to-do list. Examples include things as simple as talking to a friend or even just sitting outside and enjoying the fresh air. These breaks allow you to recharge so you can focus on other tasks.

Be as kind to yourself as you would be to a close friend. We tend to be our own harshest critics, but if a friend were in the same position, we would offer them understanding and support.

For those who struggle with the concept of being gentle with themselves, developing a gratitude practice and seeking out resources on mindfulness, positive thinking, and other useful mental health techniques may help quiet the inner critic and amplify the inner advocate. “Cultivate an optimistic attitude,” Bertagnolli says. “Focus on the present moment, identify at least one thing for which you are grateful — write it down and refer back to it when you are not feeling so well.”

It's always okay to seek help or support when needed. This could mean turning to friends or family for additional encouragement, or it might involve reaching out to a therapist to have a safe space where you can discuss the difficulties of managing chronic health issues.

In-person meet-ups aren’t always possible, especially if the chronic illness you’re dealing with makes it difficult to be social or entertain guests. Luckily, there are plenty of ways to reach out and remain close to your support team, even from afar. “Stay connected to your social supports either in person or via technology,” Bertagnolli says. “Keeping these connections can help you get through rough patches as well as celebrate milestones.”

While living with a chronic condition is undeniably challenging and can bring about obstacles and frustrations, putting these strategies into place and striving for a more balanced, relaxed state of being can go a long way in keeping your energy, mood, and stamina elevated. “Often by improving your mental health, your physical health will improve,” Bertagnolli says. “Talk to your primary care provider. Let them know that you are struggling and they can help point you to getting the care you need.”

What many people don’t realize is that their primary care provider is a great option for getting mental health care. At One Medical, we believe your mental health is just as important as your physical health. Our providers are equipped to treat the whole person, knowing that the physical affects the mental and vice versa. Our suite of behavioral health services, Mindset by One Medical, is included as part of our standard, comprehensive primary care membership and our providers can effectively screen, diagnose, and treat everything from day-to-day stress to major depression.

Have more questions about managing your mental health? Our primary care team is here to help. Schedule a mental health visit with one of our primary care providers today.