Navigating Chronic Illness: Coping with Anxiety & Change

A new diagnosis of a chronic illness is never just about the physical symptoms. It often changes far more than how our body feels. It often shift our sense of identity, control, and how we imagine the future. Moving forward isn’t always straightforward. It usually requires learning new ways to care for ourselves emotionally as well as physically.

 

A big part of this adjustment is learning to live with uncertainty. Many people notice feelings of low mood and anxiety rising during this time — the constant worry, restlessness, or sense that the future is out of reach.  Depression may set in when we feel we have no options, while anxiety comes when we face an overwhelming amount of information without clarity on how to take the next step. For people with chronic illness, that might mean a flood of new medications, lifestyle advice, or endless “what ifs.” 

 

While there is no single “right” way to manage the emotional rollercoaster of a new diagnosis, finding safe outlets for your thoughts so you’re not left stewing in them, and taking small steps to move forward is a good place to start. When anxiety sets in, taking action is more helpful than sitting still with worry. Here are some practical ways to navigate these changes and support both body and mind.

1. Journalling: A safe Space for Thoughts

One of the simplest yet most powerful tools is journalling. Writing helps us process emotions that can be difficult to share out loud.

• If you’re not sure where to begin, guided journals can provide helpful prompts.

• Options include wellness journals that focus on mindfulness, daily reflection, or symptom tracking.

• Even a simple bedtime journal can create a sense of calm before sleep.

Journalling gives us a space to condense what feels overwhelming into something more manageable. It also helps reduce anxiety by bringing scattered worries onto paper, where they feel less chaotic and easier to sort through.

2. Speaking to the Right People

Navigating chronic illness can feel isolating, but it doesn’t have to be faced alone. Talking to professionals such as counsellors, psychologists, or dietitians can provide both reassurance and practical support.

Seeking help is not a sign of weakness — it’s a step toward managing your health more effectively. Support from the right professionals can encourage better outcomes, both physically and mentally. Most importantly, they can help you clarify your priorities, cutting through the noise of “too many options” that often fuels anxiety.

3. Prioritising Rest: Understanding Sleep and Medications

As nurses, we often see how long-term illness and medication affect rest. Sleep is one of the body’s most powerful healing tools — yet it’s also one of the first things disrupted.

• Medications play a big role: some cause daytime drowsiness, while others may trigger insomnia. Keeping a record of these changes in a notepad or journal can help you recognise patterns and share them with your healthcare team.

• Communicate openly: let your doctors or nurses know if sleep is becoming an issue. Sometimes small adjustments to medication timing can make a big difference.

• Build better sleep hygiene: create calming rituals such as switching off screens an hour before bed, dimming lights, or using an eye mask and earplugs to minimise disruptions.

• Practical resources: if you’re unsure where to begin, we’ve put together practical tips on creating calm and restful nights in our Sleep Tips blog page.

Supporting your body with rest doesn’t just ease recovery — it restores clarity, mood, and energy for the days ahead. Making rest a priority is also one clear decision you can control, which can quiet the anxiety of “too many things to manage at once.”

4. Connecting with Others Who Understand

Living with chronic illness can sometimes feel invisible to others. You may avoid speaking to friends or family out of fear of burdening them, or worry that you’ll come across as constantly complaining. This is where finding a community of people who truly understand your experience can provide comfort and strength.

Whether it’s a local support group, an online community, or even a trusted friend managing similar challenges, connection reminds us we’re not alone. Shared experiences often lead to practical tips, but they also validate our feelings. They also provide perspective — a reminder that anxiety lessens when we see we’re not the only one facing tough choices. Increasingly, many creators are using their own experiences to advocate for others, turning their challenges into new purpose and giving a voice to those who feel unseen.

5. Embracing Gentle Movement

When energy allows, gentle activity like walking, stretching, or yoga can support both physical health and mental clarity. Movement releases endorphins, reduces stress, and helps the body feel stronger over time.

But the truth is — for many people living with chronic illness, this is easier said than done. Fatigue, exhaustion, or physical limitations can make movement feel out of reach some days. That’s okay. The goal isn’t to push through at all costs, but to do what you can manage, day by day, and listen to your body.

Conclusion

A chronic illness diagnosis changes more than our health — it touches every part of our lives. By journalling, seeking the right support, prioritising rest, connecting with others, and embracing gentle movement, we can start to rebuild a sense of balance and move forward with more confidence. 

P.S. Manage expectations. Remind yourself you don’t need to solve everything today. Progress doesn’t have to be linear, some days, simply resting is the win.