Chronic illness coping strategies: 8 things to try

As explained by Reach Out, living with a chronic illness can be both physically and emotionally demanding.

Coping with pain, adapting to new limitations, and dealing with uncertainties about the future can be overwhelming. It's crucial to be kind to yourself and seek help when needed.

According to Health Direct, learning to manage your condition and knowing where to find support can boost your confidence in handling daily tasks.

Regardless of your situation, now is an ideal time to take steps towards improving your wellbeing and overcoming the challenges you face.

This guide offers tips on maintaining your health while continuing to engage in activities that matter to you.

What is a chronic illness?

Health Direct explains that a chronic illness is a long-term health condition lasting six months or more. Common chronic illnesses in Australia include heart disease, stroke, lung cancer, arthritis, asthma, obesity, and depression.

Chronic illnesses often develop gradually and are caused by a complex mix of factors. These conditions typically persist over a long period and may lead to additional health complications.

According to the Australian Institute of Health and Welfare, it’s also common to live with more than one chronic illness simultaneously.

Managing life with a chronic illness

Each chronic illness comes with its own set of symptoms and challenges. Living with a chronic condition can also bring about stress and anxiety, as Healthline explains, making mental health care an essential part of your treatment plan.

Managing a chronic illness involves learning to live with the physical effects, handling symptoms, managing emotions and stress, and maintaining a positive self-image. Adjusting to life with a chronic illness can be tough, impacting your relationships, home life, and work life.

It's vital to seek professional help, such as from a GP and other organisations, and build a strong support network. With the right support, services, and tools in place, you can feel more confident and in control of your situation.

According to Better Health Channel, here are eight useful tips for managing a chronic illness:

1. Understand your condition

Gaining a deeper understanding of your chronic illness and the treatment options available can help you feel more in control.

Ask your doctor and other healthcare professionals about your condition and where to find reliable information. They may refer you to specific websites, resources, and organisations that can provide further insight.

It's also essential to know about any medications you're taking, including their purposes and potential side effects. Healthline also suggests that keeping a symptoms journal can be beneficial, allowing you to track your symptoms, moods, sleep patterns, and triggers over time.

Bringing this journal to your medical appointments can help your doctor create a more tailored treatment plan.

2. Coordinate your healthcare team

Managing a chronic illness often involves seeing multiple healthcare professionals.

Ensure all your healthcare providers are aware of each other's involvement and your medications. You might find it helpful to give them a list of your healthcare team's names and contact details.

To streamline your care, you can permit your healthcare team to communicate directly with each other. This can prevent the need to repeat information or undergo unnecessary medical tests.

3. Stay connected

Living with a chronic illness can feel isolating. Staying connected with family and friends is vital as they can provide emotional support. Positive social connections can enhance your mental wellbeing.

If you're uncomfortable discussing your condition with loved ones, consider joining a support group or speaking with a counsellor.

Regular contact with family, joining a local support group, volunteering, starting a hobby, or participating in exercise classes are great ways to stay connected and improve your mental health.

4. Make healthy lifestyle changes

SANE explains that adopting a healthy lifestyle can improve both your physical and mental wellbeing. Focus on eating nutritious foods, engaging in regular physical activity, and improving your sleep quality.

Simple changes include eating a balanced diet rich in vegetables, whole grains, and proteins, reducing intake of sugar, refined grains, and sodium, and limiting alcohol, drugs, and caffeine.

Incorporate daily physical activity, even if it's just a gentle walk, and establish a regular sleep routine to enhance your overall health.

5. Manage your emotions and mental health

Living with a chronic illness can impact your mental health, and poor mental health can worsen physical symptoms. Those with chronic conditions are at a higher risk of developing mental health issues like anxiety and depression.

It's crucial to prioritise mental wellbeing. Reach Out explains how you can practice stress management techniques, take regular breaks, and stay connected with others.

Writing down worries or discussing them with someone you trust, and seeking professional help from a counsellor or psychologist, can also be helpful.

6. Set short-term goals

Chronic illness can make life unpredictable, making long-term planning difficult. Setting achievable, short-term goals can provide a sense of accomplishment and purpose, helping you work towards larger goals in manageable steps.

Make your goals specific, measurable, and time-bound. If your health affects your career goals, an employment consultant can offer advice on adjusting your plans, finding suitable job opportunities, and accessing workplace support.

7. Know your rights at work

In Australia, laws protect people with chronic illnesses from workplace discrimination.

Understanding your rights can empower you to seek the support you need at work. You’re not required to disclose your condition unless it impacts your ability to perform your job.

Employers must make reasonable adjustments to help you work safely and effectively. These may include flexible hours, ergonomic equipment, or the option to work from home.

You’re also entitled to take up to three months off work for health reasons within a 12-month period.

If you face unfair treatment at work, contact the Fair Work Commission.

If you’re worried about losing your job or can no longer perform your role, support is available. APM may be able to help you stay in work or find a more suitable job.

8. Request workplace accommodations

Living with a chronic illness may require extra support or changes at work. Even small workplace modifications can help you manage your condition while continuing to do what matters to you.

Australian employers are obligated to make reasonable adjustments to accommodate your needs.

Examples include flexible schedules, working from home, or providing assistive equipment.

A Disability Employment Services provider like APM can assist in requesting accommodations and accessing workplace support for eligible people.

Support for managing a chronic illness

Support is available for eligible people living with a chronic illness through:

• Local support groups
• Your GP and healthcare professionals
• Counsellors, psychologists, and mental health services
• Helplines like Lifeline or Beyond Blue
• APM Employment Services for support finding a secure job

For more information on managing a chronic illness while working, explore our other guides:

• Real tips on finding and keeping a job with chronic fatigue
• What are the best jobs for someone with Crohn’s disease?
• How to find a good job if you’re living with hypothyroidism
• Finding a great job if you’re living with multiple sclerosis
• APM’s best jobs for people with a bad back

Resources and further reading

• Chronic conditions in Australia - The Department of Health and Aged Care
• Management of chronic conditions - Health Direct
• Chronic illness - Better Health Channel
• Serious and chronic illness - ReachOut Australia

About this article

APM supports people with disability, injury, or a health condition through various programs and services across its businesses, including Disability Employment Services in Australia.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

When discussing disability, APM’s copy style is to use person-first language and the social model of disability in the first instance. Some articles may use identity-first language or refer to the medical model of disability for clarity or to better suit a specific audience.

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