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It can be hard to balance a chronic illness and mental health.

After all, health issues can take a serious toll. And if stress aggravates your symptoms, then you might find yourself in a brutal cycle of declining mental health that then impacts your chronic illness. If you’ve managed to avoid this vicious cycle, trust me, it isn’t fun.

Both your physical and mental health matter, but it’s often challenging to manage them in the stressful world we live in. Life happens, and before you know it your health becomes the last priority.

It’s easy to let things slide, but it comes with dire consequences when you have a chronic illness. It’s important to take the time your chronic illness and mental health need to improve your well-being.

If you’re hoping to get your health back on the right track then you’re in the right place. In this article, I’m going to share 10 activities that can support your chronic illness and mental health.

Your Well-Being Matters: A Path to Improve Chronic Illness and Mental Health

When was the last time you did something for yourself? If you’re frequently balancing a chronic illness and mental health demands, then it’s more important than ever to take care of yourself.

I get it, it’s easier said than done, especially when there’s so much to balance in life. But if you sacrifice your well-being for too long then you’ll find yourself unable to do just about anything.

I’m not applying blame or shame, as I too found myself in this spot. Consider it something more like motherly love. You deserve better!

Give yourself grace, but take the action you need to take care of yourself. You might not be able to control having a chronic illness, or mental health challenges, but manage what you CAN control and you’ll be far better off.

10 Activities to Support Chronic Illness and Mental Health

Looking for an activity to relieve stress? The physical and emotional challenges of managing a chronic condition take a toll on your mental health. If you’re struggling to manage your stress, there are a number of activities that can help.

While some of the activities on the list may not be appropriate for you (depending on the circumstances of your health), consider taking up one of the other activities that make sense for you.

Here are 10 activities that can relieve stress and help you improve your overall well-being:

1. Exercise / work out

Working out is a great way to reduce stress and improve your overall mood. If possible, aim for at least 30 minutes of moderate-intensity exercise at least 3 days a week.

There are numerous beneficial workouts that you can take up, so find the routine that works best for you.

Personally, I’m a fan of yoga and running, but I also know these activities aren’t for everyone.

I’m also a fan of lazy workouts. Yes, I seriously mean LAZY workouts.

To me, lazy workouts are about keeping exercising as simple and practical as possible. For instance, if you’re doing no workouts whatsoever, consider starting with a short walk three days a week. If you’re running a mile a week, consider ramping it up to two miles a week.

Whatever you’re doing right now (whether it’s nothing, a little, or a lot), take it up to that next level, but just barely. You don’t need to start running 5 miles a week to be successful. A win is simply doing a little bit more than you’re doing now, whatever that is for you.

Working out can be a lot of work if you let it be just another chore. It can even turn into its own stressful activity (except when you practice lazy workouts!). Be mindful of what you and your body need and take action,

2. Meditation

Meditation is a great practice that helps you relax and focus on the present moment. There are many different types of meditations, so find one that works for you.

I’m personally a big fan of the meditation app, Calm, and I’ve been using it for years. (I’m not even a Calm affiliate, I just love their app that much).

3. Deep breathing

Not sure that meditation is right for you? Simply relaxing and taking deep breaths can be incredibly calming, even if meditation isn’t right for you.

Deep breathing is a simple but effective way to reduce stress. When you breathe deeply, you oxygenate your blood and help calm down your nervous system.

To get started, find a quiet place to sit or lie down and focus on your breath. Breathe in slowly and deeply through your nose, and exhale slowly through your mouth. Repeat this for at least several minutes.

4. Yoga

Yoga combines physical postures with breathing exercises and meditation. It can help you relax your body and mind.

I’ve been an avid yoga practitioner for years, so I can easily say this is one of my favorite activities. My mental health and overall well-being have improved immensely since I started.

5. Spend time in nature

Spending time in nature has been shown to reduce stress and improve your mood. Go for a walk in the park, sit in your backyard, or take a hike in the woods.

I personally find sitting on the beach super relaxing, so this is one of my favorite activities (we also have close access to the Oregon coast where I live, so it helps!).

6. Listen to music

Listening to calming music can help you relax and de-stress. Choose music that you find soothing and peaceful.

The Calm app has some great relaxing music (I’m currently listening to it as I write this article, and I swear I’m not one of their affiliates, lol).

7. Read

One of my favorite activities as a child, I found reading to be one of the best ways to find adventure right at home.

Reading can be a perfect escape from the stresses of everyday life. Take a break from your worries and find a book that’s interesting and engaging to you.

8. Pick up a creative activity

Creative activities, such as painting, drawing, or writing, can help you express your emotions and relieve stress. 

Find a creative activity that brings you joy and helps you relax, and just get started.

It probably comes as no surprise, but I personally prefer writing.

9. Spend time with loved ones 

Spending time with loved ones can help you feel supported and connected. Go out to dinner with friends, have coffee with a loved one, or just chat on the phone.

10. Take a bath

If nothing else sounds appealing, a warm bath can be a perfect mini getaway. 

Find the time you need for your chronic illness and mental health and pick up one of these activities. Your health will thank you later.

Additional Tips

It’s important to find activities that work for you. There is no one-size-fits-all approach to stress relief. Experiment with different activities until you find something that helps you feel better.

Most importantly, if you’re struggling to cope with stress, talk to your doctor. Your doctor can help you develop a stress management plan that’s right for you.

Here are some additional tips to support your chronic illness and mental health:

Set realistic expectations for yourself. 

Don’t try to do too much too soon. Pace yourself and allow yourself time to rest.

You might consider setting small digestible goals for yourself. And if you need a tool to help you keep track of the progress you’re making, I recommend using ClickUp (their free tier alone is amazing). (btw I am a ClickUp affiliate)

Take breaks throughout the day.

Get up and move around, or step outside for some fresh air.

Avoid negative self-talk. 

Easier said than done, right? Regardless, grant yourself grace and focus on your strengths.

Learn to say no

Don’t be afraid to say no to commitments that don’t serve you, especially if you don’t have the energy or time for them.

Ask for help when you need it. 

Don’t be afraid to reach out to your loved ones, doctor, or therapist for support.

Remember, you’re not alone. Many people with chronic illnesses struggle with stress. However, there are things you can do to manage it and improve your mental health. With time and effort, you can find ways to cope with stress and live a fulfilling life.

Additional Resources

• The National Organization on Disability
• The American Chronic Pain Association
• The Invisible Disabilities Association

Think managing your chronic illness and mental health with one of these activities will help you FIRE Your Life? Check out the posts page for more ways you can FIRE Your Career and achieve financial freedom.

FIRE Your Career: Achieve Financial Freedom Through Your Career & Spend MORE Time Doing What You Love.

Resources and Tools I recommend in this article:

Calm app (a great app for meditations, relaxing music, and more)

ClickUp (my recommended goal-tracking and project management tool)