How to Cope with Chronic Illness: 11 Strategies

Finding out you have a chronic medical condition— an illness that lasts for a year or longer — can be devastating — and scary. Dealing with chronic illness is challenging, especially in the beginning. It can take a toll on your mental health in addition to whatever physical symptoms you’re learning to manage. 

When you’re diagnosed with a chronic illness, you suddenly need to deal with things like symptom management and the impact your illness will have on your quality of life. You might need to start taking medicine, grapple with new physical limitations, or deal with the general uncertainty that accompanies long-term illness. 

Even if you’re feeling alone or overwhelmed right now, help is out there. We’re sharing practical, effective coping strategies for chronic illness that you can implement starting today. We know this is a difficult time for you — keep reading to find out how you can take control of your journey and find some relief with techniques that work for you, your symptoms, and your condition. 

1. Educate Yourself About Your Condition

Educating yourself helps you better understand your chronic medical condition. You’ll learn what to expect, what’s “normal,” and where to get the best help. You can start by researching reputable sources. Peer-reviewed medical journals and trusted healthcare websites are good resources. You can also talk to your doctor or other healthcare professionals or get second opinions — and don’t hesitate to ask questions.

Tips for educating yourself about your chronic illness:

• Join a support group or online community
• Attend educational workshops or seminars
• Read books written by experts
• Look up the latest research findings
• Use reliable, trusted online resources or patient advocacy organizations

2. Establish a Support System

Support systems can be crucial in managing your illness and keeping your spirits up. Contact friends and family or ask your doctor for a referral to a support group. Online communities can also offer valuable emotional support and be a place where you can connect with others going through similar experiences.

Tips for establishing a support system:

• Talk openly with your loved ones about your needs and the challenges you’re facing 
• Connect with others who understand what you’re going through
• Seek individual counseling and professional therapy if you have emotional or mental health needs

3. Utilize Healthy Coping Skills

Healthy coping skills promote physical and emotional well-being, which can be crucial as you navigate this new normal. If you can, try things like doing light exercise, practicing mindfulness, or engaging in hobbies that bring you joy. Self-care and boundaries will be critical at this point in your life.

Healthy coping skills to manage your chronic illness may include:

• Mindfulness meditation
• Deep breathing exercises 
• Hobbies or activities that are relaxing
• Prioritizing sleep
• Eating a healthy, balanced diet
• Setting boundaries with friends and family

“Implementing strategies such as social support networks and coping mechanisms significantly aids in stress reduction, pain management, and enhancing overall quality of life. These practices, essential to managing chronic illness, involve developing a comprehensive plan of action to address various aspects of life affected by the condition. By actively managing elements such as diet, exercise, and emotional well-being, individuals can better face the challenges of illness and empower themselves to navigate their health journey more effectively. Through promoting a supportive environment and embracing proactive approaches, individuals can enhance their resilience and improve their overall well-being despite the presence of chronic illness.”

– Talkspace therapist Famous Erwin, LMHC, LPC, MA

4. Talk to a Therapist

Individual counseling and therapy can be a valuable, reliable source of emotional support. A therapist can teach you coping strategies specific to dealing with chronic illness. Try to seek out someone specializing in chronic illness care or who has experience working with others who’ve dealt with challenges like yours. Be as open and honest as possible to get the most out of your sessions. Share your therapy goals and fears so your therapist can help you address them.

Consider the following tips for finding the right therapist:

• Research mental health professionals who specialize in your specific condition
• Prepare for your sessions by writing down your concerns and thoughts beforehand
• Be open when you discuss the emotional impact your illness is having on your life and relationships  

5. Practice Pacing

Pacing is a pain management technique that helps you learn to balance activity and rest while you work towards achieving goals. It’s commonly used with people who have conditions that cause chronic pain and is typically better for time-based pain vs symptom-based pain.

How to practice pacing to manage chronic illness symptoms:

• Listen closely to your body
• Learn to recognize signs of fatigue or pain
• Avoid overexertion
• Break big tasks into smaller, more manageable ones
• Schedule rest periods between sessions
• Use tools — like timers or activity trackers — to monitor your energy level 
• Adjust pacing as needed
• Make lifestyle changes, like adding regular rest into your routine

6. Effectively Manage Your Medical Care

To effectively manage your medical care, you must be willing to advocate for yourself and be an active participant every step of the way. Proactive engagement and organization will be crucial to staying informed about your chronic condition and maintaining a personalized care plan that addresses your needs and preferences. 

Tips for effectively managing your medical care when you have a chronic illness:

• Keep a detailed medical journal or electronic health record
• Regularly research reputable and new sources of information about the latest treatment options
• Actively participate in open and frequent discussions with your healthcare provider
• Ask questions and express any concerns you have
• Be assertive with your medical team and share any concerns or goals
• If you’re faced with a complex decision, don’t be afraid to seek a second opinion

7. Eat a Healthy Diet

Eating a healthy diet is always recommended, but it’s even more essential when managing a chronic illness. Nutrient-rich foods like fruits, leafy vegetables, lean proteins, and whole grains should make up most of your diet. Limiting processed foods, sugar, and foods high in saturated fats will support disease management and increase your energy levels. 

Tips for eating healthy when you have a chronic illness:

• Increase your intake of fruits and vegetables with daily meals
• Eat healthier, lean protein sources like fish, beans, tofu, and poultry
• Consume whole grains, like brown rice, quinoa, and whole wheat bread
• Use moderation when eating processed, high-fat, or high-sugar foods

8. Find an Exercise Routine That Works for You

In studies, even light exercise was found to offer health benefits. Find a routine suitable for your ability level and start with low-impact exercises, like walking or swimming. You can gradually increase the intensity as you can tolerate more but don’t push yourself too hard. Listen to your body and pace yourself to prevent overexertion.

Tips on finding an exercise routine for your chronic physical illness:

• Start with gentle activities — like walking, yoga, or tai chi — to increase mobility and flexibility without straining muscles
• Don’t be afraid to try different types of exercises to figure out what works best for your body and condition
• Modify exercises as needed to accommodate any limitations
• Consult with a healthcare professional if you need personalized ideas or recommendations

9. Maintain Sleep Hygiene 

“Every living organism with a nervous system requires sleep. A good night’s sleep helps one feel better, while sleep deprivation leads to fogginess and grumpiness. Lack of sleep can profoundly affect mental health, increasing the risk of disorders such as depression and anxiety. Quality sleep allows the brain to recharge and refresh, aiding in healthy emotional regulation and cognitive functioning.”

– Talkspace therapist Famous Erwin, LMHC, LPC, MA

Healthy sleep habits involve having a consistent bedtime routine, creating a peaceful and conducive sleep environment, and using other strategies to address or avoid sleep disturbances.

Tips for maintaining healthy sleep hygiene:

• Have a regular sleep schedule — go to bed and wake up around the same times every day (yes, even on weekends)
• Create a comfortable sleep environment — everything from your mattress to your bedding to room temperature can impact sleep
• Use relaxation techniques like guided meditation or breathing exercises for sleep
• Avoid caffeine before bedtime
• Limit your exposure to electronic devices before bedtime

10. Find Acceptance and Build Emotional Resilience

Finding acceptance can be one of the most challenging parts of dealing with a chronic illness. However, doing so will help you build emotional resilience, which is directly linked to the ability to manage emotional issues related to chronic health conditions. It’s important to understand that recognizing acceptance doesn’t mean giving up — it simply empowers you by letting you focus on what you can control.

Tips on finding acceptance and building emotional resilience:

• Practice self-compassion 
• Honor your limitations 
• Treat yourself with kindness
• Focus on gratitude and the positive aspects of your life
• Make a conscious effort to find meaning in your experiences
• Ask for help from friends and family 
• Join social support groups or seek therapy

11. Use Affirmations

Affirmations are powerful coping strategies for chronic illness that help shift your mindset toward positivity and resilience, which help improve your mental health. People who incorporate affirmations into daily routines see proven mental and physical health benefits. Affirmations involve repeating phrases to reaffirm strength, resilience, and self-worth or counter any challenge you face.

Tips on using affirmations to manage a chronic illness:

• Choose customized affirmations that specifically address your fears or concerns  
• Start each day using one or more affirmations
• Repeat affirmations regularly throughout the day to promote positivity and cultivate a sense of empowerment

‘You can use this powerful affirmation by Emile Coue: “Every day, in every way, I’m getting better and better.” 

– Talkspace therapist Famous Erwin, LMHC, LPC, MA

Embracing a Multi-Faceted Approach to Chronic Illness

Dealing with chronic illness requires a multifaceted approach. Pay attention to both your mental and physical well-being by focusing on the physical aspects of your condition and improving your mental health.

Talkspace is an online therapy platform that can help you learn how to cope with chronic illness. Talkspace therapists are trained  to help you overcome the shock so you can begin focusing on coping with chronic illness and improving your quality of life.