Living with a chronic illness is already hard. Diagnoses, doctor’s visits, symptom management, and lifestyle adjustments can all be overwhelming. But when chronic illness triggers anxiety, it adds an additional layer of struggle that also affects the body. Anxiety can make physical symptoms feel worse, increase fatigue, and make it more difficult to engage in daily life. If you find yourself caught in this cycle, know that there are steps you can take to manage both your physical and mental health.
Educate Yourself, but Set Boundaries
Understanding your chronic illness can reduce some of the uncertainty that fuels anxiety. Learning about your condition, treatment options, and symptom management strategies can empower you to take control of your health. However, there’s a fine line between being informed and information overload.
If you find yourself doomscrolling through worst-case scenarios and obsessing over every new symptom, it’s time to set boundaries around how you consume health-related information. Limit your research to trusted medical sources and set a designated time to review information rather than constantly seeking reassurance online.
Develop a Coping Plan for Flare-Ups
One of the biggest anxiety triggers for people with chronic illness is the unpredictability of their own health. Not knowing when a flare-up will strike can make you feel like you can’t control your own life. While you can’t always prevent flare-ups, having a plan in place can ease some of the anxiety around them.
Your coping plan might include:
A list of self-care strategies (rest, hydration, meditation, gentle stretching, etc.)
A prepared response for when you need to cancel plans without feeling guilty
Medications or other treatments that help ease symptoms
A support person you can call when you’re struggling
You should also have a conversation with your workplace about whether and how they can accommodate you when you have a flare-up.
Adapt Your Daily Routine for Balance
Anxiety gets worse when your body and mind are exhausted. Finding a daily rhythm that supports both your physical and mental health is key to avoiding anxiety triggers. Small, intentional adjustments to your routine can give you a strong foundation for feeling healthier. Consider:
Prioritizing rest by listening to your body and allowing yourself to rest when you need
Incorporating gentle movements every day that feel good for your body, such as stretching, yoga, or short walks
Keeping a healthy diet by nourishing your body with balanced meals and whole foods
Engaging in mindful hobbies, journaling, or creative outlets to provide a mental escape from stress
Challenge Catastrophic Thinking
When anxiety is triggered, it’s easy to jump to worst-case scenarios, especially about your health. Thoughts like “This symptom means I’m developing a more severe illness” or “I’ll never feel better” can spiral quickly. Practicing cognitive reframing can help. Try asking yourself:
Is there evidence that this fear is true?
What would I say to a friend who had this thought?
What is a more balanced way to look at this situation?
For example, instead of thinking, “I’ll never be able to do the things I love again,” try reframing it as, “Right now, I need to rest, but I can still find ways to engage in things that bring me joy.”
Seek Professional Help
If anxiety is interfering with your daily life or making it harder to manage your chronic illness, it’s time to reach out for help. Anxiety therapy can give you the tools to manage both your anxiety and physical issues. Mental health and physical health are intricately tied — supporting one means supporting the other. Schedule a consultation with us today to talk about your treatment options. Together, we’ll learn how to manage your anxiety and chronic illness.
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