It can be difficult to learn to live a full and satisfying life when you have a chronic illness.A chronic condition is a health condition, illness, or disease that lasts for a long time or causes time to develop.Allergy, asthma, diabetes, heart disease, cancer, and Alzheimer's are just some of the illnesses that can be examples.Chronic illnesses can be managed but not cured.It is a journey to learn to deal with difficult emotions after a diagnosis.It's important that you take proactive steps to cope with your illness mentally and emotionally as well as physically if you are concerned about developing depression because of your condition.
Step 1: Help build acceptance.
Accepting your illness will take time.Depression can be caused by denial.It is important to accept your condition because of this.Allow yourself to cry for a few days and feel sad.Maybe you need to be alone for a while.Acknowledgement of your emotions is the most important part of acceptance.If you accept what is happening to you, you will be able to move forward and create a more positive outlook for yourself that will help you not only avoid becoming depressed, but also increase your self-esteem and mental and physical well-being.Don't blame yourself or others.People with chronic illnesses often think that the illness is their fault or that of another person.It can lead to ruminating if you stay away from this line of thought.It is possible to allow your negative emotions to replay over and over again in your brain.It won't change what happened or cure your illness if you blame yourself or others.This condition is a part of your life and can't be changed.You will adjust your life to cope with this new condition.It might be harder to accept your condition on certain days.This is normal.It is important to remember that these days will pass and you will be able to face your condition the next day.
Step 2: Realize your feelings.
Depression can manifest when feelings are not being faced.When faced with a chronic illness, it's okay to feel sad, angry, and confused.These are some of the major emotions that accompany living with a chronic illness.It's important to find outlets and ways to cope with these feelings so that you don't ruminate on them, which can be harmful for your mental health.Learning to accept and manage feelings can be a result of chronic illness.Taking time to be aware of your feelings and emotions is one way to acknowledge them."healing is feeling" is an old saying.You might be angry about having a chronic illness, angry that you have to face a seemingly never-ending cycle of doctors' appointments and medications, or both.It is okay to feel angry if you note that it is real and that you face real challenges that have changed your life.You can change how you deal with your illness if you let go of the anger.You can be an agent of your own fate and what you do with yourself if you release your anger.
Step 3: You are more than a sick person.
How you view yourself can be used to fight depression.You might feel like you're just a sick person because of your illness.As a result of living with a chronic illness, you may feel powerless, discouraged, and angry.Learning to view yourself as a valid human being is the first step in warding off depression.
Step 4: Be aware of your self- value.
"You matter."It's possible that you need to repeat this to yourself every day.You matter no matter what negative messages society may send you about living with illness.You exist, you are here, and this is your life.While living with a chronic illness, there is an opportunity for a fast track to valuing yourself, who you are, and what you bring to the world.Make a list of all of the qualities that you value about yourself, such as special skills, small accomplishments, and so on.If you start to feel like you are being swallowed by sadness, keep this list handy so you can remind yourself.Even though you are sick, a lot of this list is still true.If you wrote about how you won a major award or earned special recognition, your illness can't change that or take it away from you.Stephen Hawking, Helen Keller, and Beethoven are just a few people who have done amazing things despite being diagnosed with a chronic illness.
Step 5: Take better care with language.
Language is a representation of how we feel about ourselves.It is possible to keep up a resilient identity with words.Simple changes in word choice and language can be made if you don't refer to yourself as sick, broken, ill, useless, or helpless.If you want to reduce your self-identity to your illness and all of the negative connotations that come with it, you need to change the way you talk about it.Having an illness doesn't define me as a person, I am merely sick, not broken, and I'm a warrior.Replacing negative language with positive self-talk can help build up a resilient identity that can cope with stress, sadness, and anxiety.It's a good idea to practice everyday how you speak about illness and yourself.When someone asks how you are feeling, you might say "ugh, horrible.""Today has been really challenging so far, but I'm working through it and am still glad I got up out of bed today."
Step 6: Show your thanks.
Living in gratitude is one of the most powerful aspects of building a resilient identity.Even on the worst days of your illness, find small moments to be thankful for.It can be a challenge, but finding gratitude can help you realize the full extent of your life and all of the positive aspects of that endure even as you live with a chronic illness.Did you eat a bowl of soup today?Have a moment of pleasure when you eat something that you enjoyed.Is it difficult to deal with your pain today?You made it through the day, so be thankful that you had the strength to get through it.I wonder if a friend called or visited out of the blue.Be thankful for the company.A gratitude journal is a good way to keep track of everything you are grateful for.The visual reminder can help show you all of the great things in your life that seem minor or basic, but in fact really make you happy!Living for the little things and not underestimating how a mindset of gratitude can strengthen your resilience and help stave off the spiral of despair that is depression are some of the things that come to mind when dealing with chronic illness.
Step 7: You should structure your days.
It is possible to keep your mind off of negative thoughts by creating a plan for each day.When your days are filled with positive things that take up your time, you will have less time to dwell on your condition and feel depressed.Creating a timetable for eating and sleeping is one of the planning techniques you can use.While battling a chronic illness, the health of your body can be difficult to maintain.Eating three meals a day and getting at least seven hours of sleep nightly helps your brain stay focused, be creative, and solve problems.Depression and suicide have been linked with sleep deficiency.Keeping to an eating and sleeping schedule can help boost your mental health by making sure your basic bodily needs are met.Small tasks will help you feel accomplished and you can work through them easily.It could be cleaning out a desk drawer, calling up an old friend, or updating your insurance plan.Break down large tasks, light house cleaning, into smaller ones to accommodate your physical needs while still providing you with a sense of goal completion.If you can, try to avoid large gaps of time that can turn into negative thoughts.Whether it's reading a few pages of a book, baking, or exercising, always schedule time for something you enjoy.Incorporating down-time into your schedule can help remind you of the simple pleasures of life.
Step 8: It is possible to exercise.
There are many ways in which your mental and physical health are related.You are more likely to feel depressed when you sit around without anything to do.Exercise is an important method to fight depression.The "happy hormones" that make you feel happy are released by your body when you are active.Before starting an exercise regimen, talk to your doctor about how to structure it around your illness.Some chronic conditions may not allow you to run a marathon, but that doesn't mean you have to give up on exercise completely.Find a way to exercise that accommodates your chronic illness.If you are in a wheelchair, you can try lifting weights or doing aerobic exercises that are for the upper body."wheelchair yoga" classes are offered at some yoga studios.Swimming is a good option if you have problems with your joints.There are lots of opportunities for anyone to get some exercise.If you are bed-bound, doing five to ten minutes of gentle stretching can help with your healing, mental health, and state of mind.
Step 9: Do things you enjoy doing.
Even though you have a chronic illness, it's important to keep doing the things you love.If you do things that make you happy while living with chronic illness, you can redefine what your normal is so that you're not always measuring up against an old benchmark of normal life.If you enjoy taking photos or building model airplanes, make time to do the things that make you happy and give you pleasure.You can try new activities that you've always wanted to do.Painting, getting fresh air, gardening, eating your favorite food, taking a hot bath, listening to music, and singing are all enjoyable activities.
Step 10: Take the time to help other people.
Helping out others is one of the best ways to put your own condition in perspective.By making someone else's life better, you might be able to relive the joy in your own.People who volunteer have higher self-esteem.The science shows that the feelings of social connectedness that accompany volunteering or helping others make us feel more positive about ourselves.There are many ways to help others.You can volunteer at a homeless shelter.Donate your time and services to the shelter.It's possible to be a Big Brother or Big Sister.A park is being cleaned up on a community event.Donate or help out at a non-profit organization that you believe in.
Step 11: A journal is needed.
Journaling gives you a healthy outlet in which to express yourself and manage your feelings.It's a good way to manage anxiety, reduce stress, and cope with mental conditions like depression.Journaling can help you become more aware of your fears and concerns and give you a way to express them.It's important to air out our feelings to self-care.Try setting a timer and journal for just a few minutes a day.You may be able to journal for longer as you get more comfortable.Don't let yourself dictate what you write; instead, write it down as it comes into your head.This is a style of writing.There is no right way to journal and you don't have to share it with anyone.
Step 12: A healing space could be created.
When you are feeling overwhelmed, stressed, or depressed, try to create a warm, inviting, and relaxing space in your own home that you can go to to relax.Changing the sheets on your bed can be a simple way to make this space.Soft, golden lights and candles can help you relax and create a healing environment in your space.
Step 13: Don't forget to engage in practices that focus on the present moment.
In order to help people adjust how they think and feel about their experiences, there are ways of paying attention to the present moment.Techniques like meditation, prayer, breathing and yoga can be used to manage stress and anxiety.Because it doesn't require any special physical skills or effort, meditation is especially useful.It is possible to reduce stress and anxiety by just 20 minutes a day.It's a good idea to find a seat in a quiet place.Close your eyes, put your hands in a comfortable position, and focus on breathing.Take a moment to be present and relaxed in your body.It can be difficult to clear your mind of negative thoughts.And most importantly, breathe.Count your exhales and inhales if you find your mind wandering.Try to meditate after you wake up.
Step 14: Don't be lazy.Educate yourself.
You should learn as much as you can about your condition.Dealing effectively with illness and warding off depression involves facing your own fears and letting them go.Knowledge can make you feel more in control of the situation.People are usually afraid of what they don't understand, so finding out more about your condition can help you to calm down, feel more in control, and increase your positive thoughts.Knowledge can help you overcome negative thoughts and feelings.Discuss your condition and treatment plan with your doctor or surgeon.Make a list of questions to ask before your appointment to make sure you know everything you need to know.Is all there?Do not do online research on your illness.There is a lot of conflicting information on the internet.Once you are more knowledgeable about the challenges you face, the internet can be a great place to look up potential coping strategies and connect with other people suffering from the same illness across the country and the world.
Step 15: There is comfort in family and friends.
It is possible to have a positive effect on how you face your condition by being around others that make you happy.It is important to spend time with the people you love.Let them know how important their support is to you.It can be hard to tell your friends and family about your illness at first.You may think that you're stressing them out by telling them.Preparing to tell people about your chronic illness is more difficult than actually telling them.It's important to tell those in your life who you are closest to.You might look and feel fine at first, but you may need help down the line, and this may not always be the case.In the case of a seizure at home, you may need assistance.If this happens, your family should know how to respond.Ask your friends what they can do.If you have a clear and organized support system, you will be less likely to slip into depression.
Step 16: Become a member of a support group.
There are people going through the same thing that you are.Talking to people who have overcome challenges can help you deal with your own.Support groups can ease loneliness and feelings of isolation, provide perspective, and help you manage your journey with chronic illness with real time advice and support offered by other people dealing with many of the same problems.Ask your doctor if there are any support groups in the area.Hospitals and local organizations have support groups.There are online support groups for people who are not mobile.
Step 17: A pet is a good thing.
One of the best sources of love and compassion is animals.When facing a chronic illness, a furry friend can be the best source of support.If you want to be loved by your pet, consider getting a pet of your own.Coming home to the love of an animal is nothing short of amazing.Pets reduce stress.Cortisol levels can make you stressed if you receive affection from another person.
Step 18: Think about therapy.
Seeking therapy can be helpful.It is brave to seek help if you feel overwhelmed by your emotions, cannot control your moods or don't have the motivation to care for yourself.When living with a chronic illness, there are feelings of hopelessness, sadness, anger, and despair, but if they begin to affect your daily functioning, then you should seek professional help.Ask your doctor if he can recommend a therapist that helps people with chronic illnesses.Adding a therapeutic professional to your support team can boost your feelings of safety and empowerment.Cognitive Behavioral Therapy is a type of therapy that focuses on the link between your thoughts and actions.CBT aims to help you form a more positive outlook on life and change your behavior to reflect it.Positive psychotherapy focuses on the positive aspects of life.It doesn't try to eliminate the problem immediately, but rather helps you to find meaning in your life experiences.It searches for the positive side of everything, even circumstances that seem negative.If the coach lives with a chronic illness, they can provide pragmatic and emotional education about how to live well with it.Increased feelings of self-worth, value, and resilience can be achieved through the use of wellbeing coaching, which is a pro-active, perception-changing resource that will help in all areas of living with a chronic illness.
Step 19: All chronic illnesses can be experienced differently.
There are many conditions that can be managed with lifestyle and medical treatments, such as seasonal allergies, that are included in the category of chronic disease.If you are able to manage your chronic illness, which is easier if it is a less severe disease, you will feel more in control of your life and may be less likely to ruminate or feel depressed.Even if your illness is manageable, you may still feel depressed.It's important to understand that everyone is different.There is no right way to feel when you have been diagnosed with a chronic disease.
Step 20: Know the symptoms of depression.
It is good to know the signs and symptoms of depression if you are concerned about it.When a number of these symptoms begin to affect your daily functioning, you should consult with your physician.Some of the symptoms of depression, such as insomnia, may be a result of your illness.It is possible to determine if you are also experiencing emotional symptoms with those related to your illness.Extreme sadness or low mood Insomnia Poor appetite Feelings of guilt Suicidal thoughts Low self-esteem Lack or feelings of pleasure or joy Hopelessness
Step 21: Be aware of the risk factors for depression.
Depression can be caused by a number of factors, including excessive financial constraint, lack of social support, Pessimism, and history of mental illness.
Step 22: You should get help.
If you find that you are experiencing some or all of the symptoms listed in the previous steps, you should talk to a professional therapist or doctor who can help you.If you are not experiencing these symptoms but are afraid you will become depressed, you should talk to a professional who can help you develop effective strategies.If at any time you begin to have thoughts of harming yourself, have difficulties eating or caring for yourself because of feelings of depression, engage in suicidal thinking, or have concerns that you are depressed, get professional help immediately.The first priority is safety.