What does self-care look like when you’re chronically ill?

What do you think of when you hear the phrase self-care?

For most of my life, it conjured up a vision of face masks, jacuzzis, plush robes, and slippers. 
But, self-care doesn’t have to be some lavish event or take all day. Any action you take to support your emotional or physical health is an act of self-care.

We all have basic self-care needs such as sleeping, eating, drinking, and personal hygiene. When your energy and mobility are limited by chronic illness, even the most basic self-care, like showering can be a challenge. 

Living with chronic illness can also come with long lists of self-care obligations. There are medications to take, appointments to make, regimens, and exercises to keep track of, all of which may leave you feeling very burnt out. 

It is difficult for a healthy person to imagine how depleting these seemingly simple tasks can feel. Society’s version of self-care usually involves manicures, hair salons, spas, and activities that are completely out of reach for those with chronic illness. 

The kicker is when we’re battling chronic illness, feeling overwhelmed or depleted we need self-care the most!

So, let’s explore a few ways to practice self-care for those times when you’re in pain, sick, exhausted, and stuck in bed. 

Creating a self-care schedule

• Determine your non-negotiables

  Create a list of your most basic self-care needs, the things you know you need to do to feel functional. For me, that means getting 8 hours of rest, taking my vitamins, eating a nutritious meal, taking a cold shower, 30-minutes of meditation, getting dressed and outside daily.

Make a list of non-negotiables that fit your situation, and celebrate when you get them done each day!

• Develop a routine

  Creating a daily routine will help you put your self-care on autopilot. Studies show it takes 66 days to form a habit, so write out your ideal routine and be patient with yourself as for those first 2 months! Building a daily routine may sound tedious, but it will help make your non-negotiables, and practicing self-care easier and ultimately free up some of your mental energy. 

Start by deciding your ideal time to wake up and go to bed each day, then fill in your non-negotiables, appointments, and goals. Start slowly, and give yourself grace as you create new healthy habits.

• Master the mundane

  Living with chronic illness can feel like you’re living in the movie Groundhog’s Day, completing the same mundane tasks day in and day out. With limited energy, you may find yourself feeling resentful towards your daily tasks.

  See if you can invite curiosity and a little fun into your day. I like to set a timer and see how quickly I can organize my medications, or put my laundry away each week. I also enjoy listening to binge-worthy podcasts, or audio-book while completing daily chores. It gives me something to look forward to the next laundry day!
  Try to find little ways to make your mundane tasks feel more enjoyable! 

• Honor your boundaries

  With chronic illness comes uncertainty. You may experience flares and have to suddenly cancel plans and miss deadlines. You may feel like you’re letting others down, so you over commit yourself, knowing you will “pay for it later.” Make a commitment to yourself to honor your boundaries, and listen to the signals your body tells you. Take the time to explain to your loved ones how your illness affects you, and what your boundaries are. Let them know that when you reach your boundaries, which may shift from hour to hour, you will be meeting yourself there with compassion, and you need them to do the same.

• Create a list of self-care go-to’s

  When you’re feeling overwhelmed the last thing you need is to try and read through a bunch of blogs on self-care! Have a list or a box of things that bring you emotional and physical comfort ready before those hard days come around!

  This can include your favorite movie, songs, snacks, essential oils, or anything really!

  Below are a few of my favorite self-care go-to’s. Share yours in the comments, and let me know if you give any of these a try! 

My self-care go-to’s 

1. Hydrate! Dehydration can cause heaps of seemingly unrelated physical and emotional symptoms. Clinical studies have shown that many people interpret feelings of thirst as hunger! Meaning we are reaching for snacks when we ought to reach for a glass of water. Most of us wait until we are already dehydrated to take a drink. Next time you’re feeling overwhelmed, try a little time out to drink a big glass of water.

2. Breathwork. Taking short shallow breaths throughout the day can cause headaches, irritability, digestive issues, neck and shoulder tension, and a long list of seemingly unrelated symptoms. When I’m feeling overwhelmed a few minutes of breathwork can shift everything! One simple practice is to breathe in through the nose for the count of 4, retain the breath for the count of 7, and exhale strongly through the nose for a count of 8. Repeat this breathing pattern for 5 to 10 minutes for relaxing effects.  

3. Gentle Movement. The body was made for movement! Staying stagnant for long periods of time can impact the physical and emotional body. Gentle movement every few hours will increase blood flow, oxygen, and energy! Just a few minutes of gentle stretching can move stagnant energy, and give the day a new perspective. If a walk is unavailable, try some simple yoga postures like reclined twists, and cat-cow that can be done in bed to get your body moving.

4. Journaling. With the stress of chronic illness, and our eyes glued to social media, it's easy to feel overwhelmed. Taking a few minutes each day to connect with ourselves can have profound effects on our mood and mindset. Find a comfortable seat, grab a journal or piece of paper, and set a timer for 10 minutes. Close the eyes, take a few deep breaths, and blink open the eyes once you feel centered. Start writing! Don't stop until the timer goes off. Let yourself write whatever comes to mind or use journal prompts to help you get the pen moving.

5. Healthy Snack. Having healthy snacks on hand is crucial. When I’m feeling irritated or overwhelmed my favorite snack can bring me right back to the present moment. I recommend bulk cooking once a week, and stocking up on snacks and smoothie supplies. 

6. Aromatherapy. The aromatic use of essential oils has powerful effects on our mood, focus, and energy levels. Our sense of smell is our most primal sense. It bypasses the nervous system and directly communicates to the parts of the brain that process memory and emotions. Clinical studies show aromatherapy can trigger memories, emotions, and activate the parasympathetic nervous system promoting a sense of relaxation. Try making a room spray, using a diffuser, or applying your favorite essential oils.

7. Meditation. We are so wired to go-go-go, always trying to push through fatigue! What if you give in for 10 minutes? You may be surprised at how energizing this practice can be.

   Find a place to lay down, and relax.

   Close the eyes, roll the shoulders down to open the chest and allow the arms to lay at the sides palms face up. This pose promotes the nasal passages to open, creating a meditative state in the body.

   * If this is uncomfortable, try supporting the knees with a pillow, or rolled blanket, and padding under the back of the head as needed. Always listen to the body. Set your timer for ten minutes, and relax.
   Join me for a guided practice here >>

8. Get grounded. Electronics and WiFi have become a part of our every waking moment! A few minutes away from the electronics and in contact with the earth can have incredible health benefits for our bodies. No matter the weather, try to get outside without any electronics to sit or touch the earth with your bare feet or hands for ten minutes or more. If this is inaccessible to you, try to sit near a window and get some fresh air and sunshine for a few minutes each day. 

9. Gratitude practice. Conjuring up feelings of deep appreciation and gratitude can shift even the darkest of moods. I like to practice gratitude rants, reciting a person, experience or thing that I’m grateful for. Set your timer for 5 minutes and simply recite them to yourself or write them out in a journal.

10. Chant or sing. Chanting and singing have been used to promote healing for centuries. Chanting is simply the reciting a sacred word or phrase, known as a mantra. Many cultures believe chanting is the path to transcendence and practice to bring about a meditative state. I discovered the restorative power of chanting through Kirtan, a practice that combines traditional Sanskrit chanting with music. Whenever I’m feeling down I pick up my mala beads for a few minutes of mantra practice, or I put on my favorite Kirtan songs to sing and chant my heart out. Of course, you don’t need to become a devoted yogi to reap the benefits, simply turn on your favorite music and allow yourself to sing along without judgment!  

The bottom line

Taking care of your emotional, physical and spiritual needs is paramount to feeling better and being able to cope with the inevitable stress you will go through along your journey with chronic illness. Remember that each small act of self-care adds up, even if it doesn’t feel like it at the time. Celebrate each step you take towards wellness!

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