Foundations for a Healthy Mindset – Mindfulness Tools to Support Your Chronic Illness Journey

Posted: November 19, 2024

If you go on a hike, you plan accordingly and pack things to assist you along the trail; you would not leave for your journey unprepared. Yet we do not often think about applying the same principle to our own personal wellness journey. If you are experiencing a chronic illness or living with cancer, the need for having a healthy mindset on your journey becomes magnified. To include more ways to support yourself throughout your health journey you must expand beyond the basics of eating well and movement, to build a true toolkit for a healthy, adaptive mindset on your chronic illness journey.

Foundations for a Healthy Mindset for Those Living with Chronic Illnesses

It is important to note that a healthy mindset does not always mean a positive attitude– remember that healthy includes balance and flexibility. Don’t fall into traps of toxic positivity. Having a healthy mindset does not mean you always have a smile on your face, but rather that you are able to utilize adaptive coping skills to manage the ups and downs that come with your chronic illness and recognize the natural fluctuations regularly occurring.

Nutrition and Exercise

Eating right and physical movement are foundational tools in your healthy mindset toolkit. There are many mental health benefits to the right foods and an active lifestyle. Exercise produces serotonin and is a known mood booster. A nourishing diet can help your mental health and energy levels. However, when you are dealing with a chronic illness, exercise and diet might not be as predictable or familiar as they once were. What happens when you are drained from chemotherapy treatments, and you don’t enjoy food? Or when your symptoms are prohibiting you from getting outside or having a good work out? All of a sudden the access to your go-to wellness tools are limited or unfamiliar – but that doesn’t negate their importance as foundations for your mental wellness. This is where creativity and flexibility are essential for adaptive coping.

Your New Tool: Start a food and movement log. Document when food makes you feel better, or worse. Write about your different attempts at physical movement and exercise, the time of day, what works, and what doesn’t. Narrow in on the exercises and foods that increase your mood and bring calmness to your world. Consulting with a nutritionist or an exercise specialist may be a helpful tool in learning new approaches during this new phase of your well-being journey.

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Mindfulness, Guided Imagery, and Meditation

A core tenant of a healthy mindset is being able to exhibit mindfulness. Mindfulness comes from focusing on the present moment. It is calmly acknowledging and accepting your emotions without judgment and without urgency to change them. It is recognizing, not dwelling, and finding peace without letting regret of the past, or fear of the future interfere with your thinking.

One way to actively practice mindfulness is to meditate or try guided imagery. While there are many techniques for introspection, mindfulness meditation can be an accessible practice that can help you maintain your healthy mindset and create peace of mind in moments.

Your New Tool: Start your day with stillness and practice mindfulness meditation. Unlike some of the other meditative practices, mindfulness meditation can easily be accomplished without a guide. However, many people find guided imagery easier when they are cognitively or physically fatigued. There are many useful tools online or in free apps (such as Insight Timer, Calm, or You Tube). Without the audio, you can start mindfulness by simply paying attention to the thoughts that come to mind; do not judge or define them. Just observe and take note of any patterns that can help you.

Also, don’t feel limited to just morning or mindfulness meditations– decide where introspection and reflection fit best in your life and use the practice accordingly.

Be Productive

It is easy to experience negative emotions when you are living with chronic health issues; and sadness and depression can negatively impact productivity. Keeping positive is even further complicated by the reality that remaining productive, especially at the level you are used to, is extremely challenging in the face of a chronic illness. Productivity can help you stay present and give you a sense of accomplishment. It can help bring back some normalcy when your whole world feels flipped upside down. Yes, your chronic illness has changed things and you may need to adjust your own expectations, but you are more capable than you know.

Your New Tool: To Do Lists. Start each day with a list and mark things off as you complete them. Gratitude practices or mindfulness exercises or even intentional rest can all be added to your productivity lists. It is not about being busy; the goal is to use time and energy intentionally in ways that are consistent with your values and priorities. This helps you focus on productive and attainable goals – and that little dopamine boost when you cross an item off your list is a great extra benefit.

Talk to a Professional

We have a tendency to carry our own burdens, to just not talk about it or to stuff them down. That’s part of the mentality and misperception of what strength is in our society. However, talking about what is going on in your life is an important part of healing, coping, and recovery, not to mention a true indicator of strength. That is why we at Shift Healing do what we do.

While just having someone who can listen to you provides its own level of therapeutic comfort, our trained professionals are able to guide you through psychotherapy, decide what coping approaches and modalities are the best for your situation, and give you more tangible tools for whatever lies ahead on your journey.

Mental Health Treatment When You’re Living with Chronic Illness or Cancer

When you are dealing with a chronic illness or living with cancer, you don’t want to be unprepared for the throes of your health journey. There will be challenges, there will be pain and sadness, but with the right tools and a caring, experienced professional you can find not only ways to move forward and live, but ways to grow and thrive.

Chronic Illness Therapists in the Denver Area

If you would like to talk to someone about your cancer or chronic illness diagnosis, reach out to the caring and experienced staff at Shift Healing. Fill out our Appointment Request Form to connect with for a free 15 minute consultation with any of our therapists.

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