5 ways to deal with Anxiety when you have chronic illness
Are you feeling the knock on effects of dealing with chronic illness? Stress, anxiety and even depression are often by-products of living with chronic fatigue or chronic pain, but did you know constant stress is also part of the recipe keeping you stuck?
Managing chronic symptoms is one thing, but how do you deal with the other things that pop up? Stress, anxiety, worrying about the future, fears of a crash or pain flare, frustration with being unable to work and earn money, overthinking, inner criticism... It can be a lot!
I remember what it was like, back when I had chronic fatigue and I experienced debilitating anxiety for the first time. I’d never understood what people with anxiety felt until the thought of meeting a friend for coffee sent my mind racing. The fears like ‘What if I crash while I’m out?’ felt so real and left my body frozen in panic.
Dealing with a chronic illness can be really stressful, and it’s normal to experience fears and uncertainty. However, it’s really important to recognise the impact that near constant worrying or overthinking is having on our body and our health. When we respond with fear, it activates our PER (physical emergency response/fight or flight response in the nervous system), and suspends our bodies natural healing processes. Learning this was a big part of navigating my road to recovery.
What to do when anxiety shows up?
Here are 5 things you can do to switch off those racing thoughts:
Get present
Anxiety is thinking about the future, creating a disaster movie and bringing those feelings into now. Instead, bring your focus and attention into the present. The best way to do this is connect to your senses and notice your body.
Exercise #1:
This exercise is very quick and simple to do and a highly effective way of grounding yourself in the present and calming your nervous system.
5. Name out loud, slowly and calmly, five things that you can see.
4. Name four things that you can touch, and slowly touch them one by one.
3. Name three things that you can hear (or would love to hear at this moment).
2. Name two things that you can smell (or would love to smell).
1. Name one thing that you can taste.
Repeat as necessary.
2. Use your breath
The breath is one aspect of your autonomic nervous system that you can also consciously control. When you engage fear and anxiety, the breath is short and shallow. Practising deep breathing exercises is a way you can actively shift into a more calm and relaxed state.
Exercise #2:
Focus on taking full, deep breaths with the chest and diaphragm expanding on the inhale and contracting on the exhale. Breathe in for 4 counts, hold for 7 counts, breathe out for 8 counts. Repeat a couple of times. This breathing technique is demonstrated in Max Strom’s TED Talk.
3. Move your body
If you are suffering pain or fatigue, this can present some challenges, so the way you approach this is important. Focus on what you can do and enjoy gentle movement like a light walk outside or some stretching. Gentle movement is still movement which is a great way to get out of your mind and connect to your body. Dancing to your favourite music in your bedroom also counts.
4. Question your thoughts
Recognise that thoughts are not facts. Question your thoughts, and don’t believe everything you think. Spotting those anxious thoughts for what they are, just thought patterns, can help detach from unpleasant feelings they may generate.
5. Positive self-talk
Notice what you are saying to yourself. Negative self-talk, criticism and perfectionism can fuel stress and anxiety. Counteract this by practising self-compassion; be aware that this might be really unfamiliar. Would you speak to a friend the way you speak to yourself? Practice self-compassion by saying kind, reassuring things, instead of beating yourself up. The best way to start is by thinking about how you would speak to a child, and speak to yourself with the same kindness and understanding.
So next time you spot yourself stressing about your illness or future, imagine responding from a place of calm, kindness and self compassion. How different would that be? Influencing your nervous system in this way is a skill you can learn, and it’s a game changer not only for the present moment but also for your recovery.
How to ‘adios’ anxiety and ‘ciao ciao’ chronic illness for good?
The way out of the chronic illness cycle is learning how to switch off your unconscious overactive stress response and instead tap into those states that promote health and healing.
Teaching people how to develop this skill and retrain the brain and body to resolve chronic illness is my area of expertise. If you would like to find out how you can work with me, please get in touch here.