Nicole Troutman, LMSW

Are you one of the six in 10 Americans living with at least one chronic disease? According to the Centers for Disease Control and Prevention, that’s how prevalent these diseases are in our communities. Chronic diseases, including diabetes, hypertension, cancer, arthritis, pain, obesity, and HIV, are the leading cause of death and disability. They affect us physically and significantly impact our mental and emotional health.

First Diagnosis

From the moment you are first diagnosed with a chronic disease and hear words like “You have cancer” or “You have diabetes,” all sorts of things may go through your mind. It is perfectly normal to feel a sense of despair, loss of control, anger, shock, and disbelief. You may even say to yourself, “Why me?” However, moving forward with hope and working to cope with these emotions will make all the difference.

Coping

First, learn about your condition. Having a good understanding of what you’re going through helps you make informed decisions about your health care needs. With so many issues beyond your control, knowledge will help you feel empowered over the condition.

When dealing with chronic disease, depression often develops. Depression may come in many forms. It could present as a loss or increase of appetite, insomnia, mood swings, restlessness, anger, or something different. Good techniques often recommended to help combat depression include:

• Practicing mindfulness
• Self-care
• Meditation
• Journaling
• Engaging in other healthy activities, like exercise

Meditating for just 10 minutes a day can substantially reduce tension. Some meditation techniques include quiet reflection, deep breathing, and guided imagery.

Below are two quick mindfulness exercises you can try:

• 5-4-3-2-1 Senses Method:Note five things you see, four things you can feel, three things you hear, two things you smell, and one thing you can
• Mindful breathing: Spend one minute focusing only on the sensation of air entering and leaving your body.

These techniques often bring relief from stressful situations. Check with your provider for other exercises to help improve mood and strength and help you battle the chronic disease.

Other recommended coping strategies include:

• Focusing on the present and not the past
• Avoiding ruminating over your thoughts
• Challenging negative thoughts and looking for positive ones
• Keeping your mind and body busy with hobbies, pleasurable activities, and socialization

Having strong social support is crucial. This may come from friends and family, your church family, community members, your medical provider, or a therapist. You may even want to look for support groups with others who have the same condition.

A good provider can often make referrals for counseling and, when appropriate, may recommend medication that can help. Behavioral health providers can offer vital support to help you cope with the challenges of a chronic disease.

Not every physical health condition can be quickly or easily resolved, but it is always appropriate to address any behavioral health issues that may arise. Addressing these aspects of a condition can greatly improve your quality of life.

Remember, you are not your disease – be yourself! The disease does not determine who you are; you do! For more about how behavioral health providers can help you manage your chronic disease, talk to your provider today.