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Living with a chronic or rare disease affects not only your physical health, but your emotional well-being too. Between managing symptoms, coordinating medical care and dealing with day-to-day challenges, the mental toll can feel like an invisible weight.
You’re not alone. Research suggests that people who have a chronic disease are at a higher risk of developing depression. But here’s the encouraging news: Even small, consistent actions can make a meaningful difference in your mental well-being, especially when facing long-term health challenges.
Understanding the mind–body connection
When you’re juggling medical appointments, managing symptoms and possibly dealing with financial stress, your mental health can often take a backseat. However, research shows that physical and mental health are interconnected. For example, chronic conditions can affect mental health by:
- Causing pain and fatigue that reduce activity and increase isolation
- Creating anxiety due to unpredictable symptoms
- Feeling overwhelmed by complex treatments
- Adding financial stress related to ongoing care
In turn, your mental health can also influence your physical well-being:
- Chronic stress and anxiety are linked to increased inflammation, which can potentially worsen symptoms
- Depression can lead to decreased motivation to follow treatment plans or exercise
- Anxiety can cause poor sleep, which can affect pain levels and immune function
- Emotional distress may increase sensitivity to pain
Taking care of your mental health should be an important part of your overall healthcare plan. Getting support for your mental health can lead to better adherence to treatment plans, improved pain management and greater resilience in facing health challenges. When you support your mental health, you’re not just helping your mood—you’re also potentially improving your physical symptoms.
Simple yet powerful habits for better mental health
While managing a chronic condition can feel overwhelming at times, there are several simple yet powerful habits you can weave into your daily life to support your mental wellbeing. Here are five you can try:
- Mindfulness and grounding techniques: Start small with five-minute practices that can help center your mind and reduce stress. For example, try box breathing, where you inhale for four counts, hold for four, exhale for four and hold for four. Use your finger to draw an imaginary box in the air with each step. Or try the 5-4-3-2-1 grounding method: Name five things you can see, four you can touch, three you can hear, two you can smell and one you can taste. In addition, many free smartphone apps offer guided meditation.
- Gentle movement: When you’re able, incorporating gentle movement into your day can release mood-boosting endorphins, reduce stress and even improve sleep quality. This doesn’t mean you have to run a marathon or go for a 5-mile jog. Even simple stretches, seated exercises or short walks count. Listen to your body and move in ways that feel good for you.
- Create structure and routine: In the unpredictable world of chronic illness, having just a little bit of predictability can provide mental comfort. Consider establishing small rituals that mark the beginning or end of your day. For example, enjoy your coffee every morning while you watch the news, or make time every evening to read two chapters of your book. These anchors can help create a sense of stability and control.
- Find connection and community: Isolation often accompanies chronic and rare conditions, but you don’t have to face this journey alone. Online support groups and communities can provide understanding, practical tips and meaningful connections with other who truly “get it.” These connections can be invaluable in reducing feelings of loneliness and finding hope through shared experiences.
- Creative expression: Whether through art, music, writing or any other creative outlet, expressing yourself can provide emotional release and a sense of accomplishment. Keep a journal, doodle or simply put on music that makes you smile. There’s no wrong or right way to be creative; it’s about finding what works for you.
There’s no one-size-fits-all approach to mental healthcare. What matters is finding practices that work with your energy levels, mobility and daily reality. Some days, you might have energy for a walk and socializing. Other days, simple breathing exercises might be all you can manage—and that’s perfectly fine. Even small steps count as progress.
When to seek professional support
While self-care habits are valuable, sometimes professional support is needed—and that’s OK. If you’re experiencing persistent sadness, hopelessness or feeling overwhelmed by daily tasks, it’s important to understand that seeking help is a sign of strength, not weakness. While your primary care provider can prescribe medication for anxiety or depression, mental health professionals like psychiatrists can provide additional tools and support tailored to your specific situation.
MediFind’s “Find a Doctor” tool can help you find a psychiatrist in your area with experience treating anxiety or depression. Our “Find a Doctor” tool uses objective medical data about each doctor to help you easily compare physicians based on the following criteria:
- Their experience treating patients with your condition
- Their research contributions and publications related to the condition
- Referrals from other specialists
- Connections with other specialists treating the same condition
Based on these criteria, providers are assigned a level of expertise for each specific health condition they treat, so it’s easy to know at a glance which doctors are the best for that specific condition.
Taking care of your mental health is non-negotiable. Don’t suffer in silence—find the right specialist using MediFind’s “Find a Doctor.” Try it here.
