How to Cope with the Mental Health Impact of Chronic Illness

The Connection Between Chronic Illness and Mental Health

According to the CDC, a chronic illness is “a condition that lasts one year or more and requires ongoing medical attention or limited activities of daily living or both.” The CDC goes on to say that heart disease, cancer, and diabetes are major and common chronic illnesses. Other chronic illnesses or conditions include chronic fatigue, chronic migraines, Human Immunodeficiency Virus (HIV), Irritable bowel syndrome (IBS), etc. 

Living with a chronic illness means dealing with day-to-day problems and challenges, in addition to the illness itself. This can become overwhelming and make self-care feel like an added burden. Unlike a common cold that can be treated with medicine and go away quickly, chronic illness can last years or even a lifetime. It is a long-term condition that requires proper management and care.

The Mental Health Impact of Chronic Illness

As mentioned before, dealing with a chronic illness can lead to feelings of isolation and loneliness. Many people may not fully understand what you are going through on a daily basis, even the closest people in your life. This can make you feel incredibly isolated, particularly if you don’t have a good support system to rely on. You may go to work or attend classes each day with a smile on your face, but others may not realize that you are struggling underneath. 

Furthermore, chronic pain or conditions can deeply impact someone, even if it’s not visible to others. An invisible disability, according to the Invisible Disabilities Association, “refers to symptoms such as debilitating pain, fatigue, dizziness, cognitive dysfunctions, brain injuries, learning differences, and mental health disorders, as well as hearing and vision impairments.” These conditions can negatively affect someone’s day-to-day life and make it challenging to navigate each day. When you spend so much time being affected by your physical health, it can be hard to do things like care for your mental health, socializing, doing things you enjoy, etc.

The Connection Between Physical and Mental Health

Research shows that physical health problems can contribute to mental health problems. When we feel good in our bodies, we tend to act healthily, which can promote our mental health. Unfortunately, when our bodies feel sick or worn down, it can start to negatively affect our mental health. It can be hard to get through the day and accomplish the things we need to do, which may lead to feelings of unproductively.

According to the American Psychiatric Association, people with chronic pain “are at heightened risk for mental health problems, including depression, anxiety, and substance use disorders. Chronic pain can affect sleep, increase stress levels, and contribute to depression.” They go on to say that about “35% to 45% of people with chronic pain experience depression.” Cancer, one of the major chronic illnesses people face, can cause people to experience “anxiety, distress, and depression,” according to the American Cancer Association. 

Hopelessness, Depression, and Anxiety

Chronic illnesses can affect people’s hope for their life in the future. If you are struggling with an illness or disease that you wish you could cure and that hasn’t been working out, it can be demotivating. You may long to be free from the symptoms or limitations caused by your chronic illness. It can feel like there is a long road ahead of you, and you may start losing hope. Hope is essential for people to have; without it, you could start feeling depressed. Here are some signs that you may be struggling with possible depression:

If you are struggling with depression, you may experience any of the following symptoms:

• Feeling sad, lonely, helpless, or hopeless
• Experiencing an underlying feeling of emptiness
• Sleeping too much or too little
• Losing your appetite and experiencing weight loss, or increasing your appetite and experiencing weight gain
• Losing interest and pleasure in activities you once enjoyed, such as hobbies, passions, sports, or sex
• Feeling agitated and irritable
• Having difficulty concentrating, remembering, or making decisions
• Experiencing low energy and motivation
• Feeling guilty or worthless
• Having thoughts of suicide or death

If you are struggling with anxiety, you may experience any of the following signs:

• Overwhelming worry 
• Constant overthinking 
• Negative thoughts with a lot of “what ifs”
• Difficulty concentrating 
• Memory problems 
• Physical Symptoms like shortness of breath, chest pain, headaches, stomach aches, trouble sleeping or insomnia 
• Nervousness
• Irritability and being agitated 
• Actions like isolating yourself, avoiding certain places or social interactions, seeking reassurance from others repeatedly, and engaging in repetitive behaviors such as washing, checking, and counting

Cope with the Mental Health Impact of Chronic Illness

1. Lean on Support Systems

One important way to manage your chronic illness is by leaning on support systems. You don’t need to face this time in your life alone; so many people want to be there for you and help you along this journey. 

Joining support groups can be incredibly helpful in making you feel seen in ways that you may be missing in your life. Finding a support group can help you connect with people around you who are experiencing the same things as you. They can sympathize with what you are going through and provide tips on how to cope and what has helped them in their own journey. You can also help motivate each other while receiving treatment or in recovery. Additionally, having moral support helps keep one another positive when you may feel discouraged due to your condition.

2. Set Boundaries for Internet Use and Screen Time

When dealing with a chronic illness, it can be tempting to Google and look up every symptom you have constantly. Knowledge is power, and the more prepared we can be about something, the better we may be able to cope. Do your research and stay educated about what is going on in your body. This can be helpful when dealing with stress because knowing your limits can help you cope and get trough each day effectively. 

While being educated on what you are experiencing is essential, try not to let it consume you. Take breaks from your screen time and allow yourself to step away from the search button. The New U Therapy Center says that “your attempts to self-diagnose to calm you down can have the opposite effect and cause you to panic and overthink everything.” Remember that everyone’s body and situation are different; while you might relate to things you read online, it doesn’t mean that will directly happen to you. 

3. Focus on What Brings You Joy

Even in challenging times, you still deserve to have enjoyment in your life. Find things that make you happy and help get your mind off what you are experiencing each day. Hobbies can benefit people’s health and help you discover things about yourself, like your interests and what you’re good at doing. You can try new activities, visit new places, watch interesting shows and movies etc.

As mentioned in our recent article, hobbies are not only a great way to express yourself, but also activities that enhance your mental health. Research shows that having a hobby is linked to lower levels of depression; to some extent, it may even prevent depression. Finding time for your hobbies and interests could bring more pleasure and joy.

Hobbies have also been found to lower people’s stress. cortisol is one of the most widely studied hormonal markers of stress. One study showed that about 75% of participants’ cortisol levels were lowered after making art.

4. Advocate for yourself

Unfortunately, people with hidden disabilities or problems are often overlooked in our society. Apparently, we still have a long way to go for accessibility and respect for everyone in this world. You deserve to advocate for yourself and to have your needs valued. In situations where your needs are being overlooked or diminished, don’t be afraid to ask for help or speak up for what you need. For example, if you feel like you want to be accommodated fairly at work or school when dealing with your chronic illness, don’t be afraid to talk to higher-ups, HR, or administration.

Also, remember that being part of someone’s support system means standing up for them. If you don’t feel you have the strength to voice your needs, ask if someone in your support network can do it. Your needs matter, and it doesn’t make you a burden to ask for help; it shows your strength and vulnerability.