If you are like me, and the majority of American adults, you are experiencing one or more chronic/ life altering health conditions. While it is easy to feel singled out by the cruel hand of fate, it is important to understand that you aren’t alone.

According to the National Center for Health Statistics, more than half (51.8%) of noninstitutionalized adults had at least one severe chronic condition, and 27.2% of US adults had multiple chronic conditions. According to the NIH, rare diseases affect 1 in 10 Americans. In other words, it isn’t rare to have a rare disease! According to the CDC, 20.9% of US adults experience chronic pain. According to SAMHSA, 26% of adults in the US have a mental illness.

Evidence-based studies show that the following things can help:

Grieve Your Losses – But Don’t Stay Mired In Them
Acknowledge Your Feelings: Allow yourself to experience and process your emotions, whether it’s grief, anger, or frustration. It’s normal to feel a range of emotions after a significant change.
Practice Self-Compassion: Be kind to yourself and recognize that adjusting to a new normal is a long process. Avoid self-criticism and give yourself permission to take the time you need to adapt.
Emphasize Adaptability: Concentrate on the aspects of life you can control and find ways to adapt. This might involve exploring new hobbies or interests that align with your current abilities.
Adjust Expectations: Set achievable short-term and long-term goals that are aligned with your new capabilities. This can help provide a sense of purpose and accomplishment.
Celebrate Small Victories: Recognize and celebrate progress, no matter how small. This can help build motivation and reinforce positive changes.
Practice: acceptance of your new normal. Learn to adapt to your limitations instead of fighting against them. Try to avoid comparing yourself to what you were capable of in the past, or to others.
Gratitude: Focus on positives, no matter how small. Focus on what is good, what capabilities you have, and what is going well in your life.
Change Your Mindset: consider the negative thoughts that are making you feel bad, and replace them with believable, positive thoughts. For example, change “I’m exhausted every day and barely make it through” to “I’m exhausted every day, but I make it through!”
Seek Support from Others: Getting help is a strength, not a weakness. Connect with friends, family, or support groups who can offer understanding, encouragement, and practical help.
Therapy and Counseling: Working with a mental health professional can help you process your emotions, develop coping strategies, manage pain, and address any issues related to adjustment.
Focus: on broader context – on other areas of your life and the lives of others so that problems aren’t dominant. Compassion and kindness to others has been shown to de-emphasize your own struggles.
Meditation: Studies show strong evidence that meditation significantly reduces pain intensity and results in significant improvements in quality of life.

Overall, addressing psychological factors through therapy, social support, and personal strategies can significantly influence the experience and management of chronic conditions and disability.

Jeannette Barber, LCSW-C has been a licensed psychotherapist for over 30 years, working in various settings. She trained other therapists while working for the largest mental health system in the state. Jeannette has been in private practice as the owner and practitioner of Guiding Path Therapy of Maryland LLC since 2018. For more information about her practice, visit jeannettebarber.com.

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