5 Common Mistakes to Avoid in Managing Chronic Illness18 min read

Managing a chronic illness is a daily balancing act that requires careful attention to your body, your limits, and your needs. Yet, even with the best intentions, it’s easy to fall into habits that do more harm than good. Maybe you’ve pushed yourself too hard on a “good” day or ignored the signs your body was giving you because you didn’t want to let anyone down. These common mistakes can set you back, making it even harder to manage your symptoms and maintain a good quality of life.

In this post, we’ll explore five of the most common mistakes people make when managing chronic illness and offer alternative strategies to help you stay on track. By recognizing and avoiding these pitfalls, you can create a routine that respects your limits and supports your well-being.

1. Overexertion on Good Days

The Mistake: It’s tempting to push yourself when you’re having a good day, trying to catch up on everything you couldn’t do when you felt worse. Maybe you decide to clean the entire house, run all your errands, or tackle a big project at work because you’re feeling better than usual. Unfortunately, overexertion can lead to a significant crash, leaving you worse off than before.

The Alternative: Practice pacing. Break tasks into smaller, manageable pieces and spread them out over several days. This way, you can still accomplish what you need to without overwhelming your body. Remember, consistency is key. It’s better to do a little each day than to do too much all at once and pay the price later.

To make pacing easier, try the following strategies:

• Prioritize Your Tasks: Start by identifying the most important tasks that need to be done and focus on those first. This will help you conserve energy for the things that truly matter.
• Use a Timer: Set a timer for short intervals, such as 15 or 20 minutes, to work on a task. When the timer goes off, take a short break to rest and check in with your body before continuing.
• Alternate Between Activities: If you have multiple tasks, try alternating between more and less physically or mentally demanding activities. This can help prevent burnout and keep your energy levels more balanced.

Pacing takes practice, but over time, it can help you maintain a more stable and manageable level of activity, reducing the likelihood of a post-exertion crash.

2. Ignoring Your Body’s Signals

The Mistake: It’s easy to dismiss or downplay the signals your body is sending you, especially if you’re trying to push through the pain or fatigue. You might think you can power through a headache, joint pain, or extreme tiredness to get more done, but this often leads to more severe symptoms and longer recovery times.

The Alternative: Listen to your body and honor what it’s telling you. If you feel pain, fatigue, or other symptoms, take a break and rest. Implementing regular check-ins with yourself throughout the day can help you stay in tune with your body’s needs. Consider setting reminders to pause and assess how you’re feeling so that you can adjust your activity levels as needed.

Here are a few practical ways to stay connected with your body’s signals:

• Create a Symptom Journal: Keep a daily log of your symptoms, noting any patterns or triggers you notice. This can help you become more aware of how your body reacts to different activities and stressors, enabling you to make more informed decisions about your day.
• Practice Mindfulness: Spend a few minutes each day focusing on your breath and doing a mental scan of your body. This practice can help you tune into subtle signs that you might otherwise overlook.
• Use Apps for Reminders: There are various apps designed to remind you to take breaks, drink water, or even check in with your emotions throughout the day. These tools can be invaluable for staying connected with your body’s needs.

Listening to your body is one of the most powerful tools you have for managing chronic illness. It allows you to catch potential problems early and adjust your activities to prevent worsening symptoms.

3. Skipping Routine Medical Care

The Mistake: Between managing daily symptoms and life’s other responsibilities, it’s easy to let routine medical care slip through the cracks. Whether it’s skipping a regular check-up or delaying a necessary lab test, these small lapses can add up, potentially leading to bigger issues down the road.

The Alternative: Prioritize your medical appointments and screenings just as you would any other important task. Consider using a calendar or an app to schedule and remind you of upcoming appointments. If keeping track of everything feels overwhelming, enlist a trusted friend or family member to help you stay organized.

To make routine medical care more manageable:

• Bundle Appointments: If possible, schedule multiple appointments on the same day or within the same week to minimize the number of trips you need to make to your healthcare provider. This can save energy and time.
• Prepare Questions in Advance: Before each appointment, write down any questions or concerns you have so that you can make the most of your time with your healthcare provider. This ensures that you don’t forget to address important issues.
• Keep an Organized Medical File: Maintain a file with all your medical records, test results, and notes from previous appointments. Having everything in one place can help you and your healthcare providers make better-informed decisions.

Routine medical care is essential for managing chronic illness effectively. By staying on top of your appointments and tests, you can catch potential issues early and prevent them from becoming more serious.

4. Neglecting Mental Health

The Mistake: Chronic illness often takes a toll on mental health, yet it’s easy to focus solely on physical symptoms while neglecting emotional well-being. Ignoring feelings of depression, anxiety, or frustration can exacerbate physical symptoms and make it harder to manage your illness.

The Alternative: Make mental health a priority. Engage in activities that bring you joy and relaxation, whether that’s reading, spending time in nature, or connecting with friends. Consider speaking with a therapist who understands chronic illness, and don’t hesitate to reach out to support groups, both online and in-person, where you can share experiences and coping strategies with others who understand what you’re going through.

To support your mental health, try incorporating these practices into your routine:

• Schedule Downtime: Just as you would schedule work or appointments, make time in your day for activities that nourish your soul. Whether it’s a hobby, meditation, or simply resting, downtime is crucial for mental health.
• Connect with Others: Isolation can be a major challenge for those with chronic illness. Regularly reaching out to friends, family, or support groups can provide emotional support and a sense of community.
• Practice Self-Compassion: Be kind to yourself, especially on difficult days. Remind yourself that it’s okay to have ups and downs and that your worth is not defined by your productivity or how well you’re managing your illness on any given day.

Mental health is just as important as physical health in managing chronic illness. By prioritizing your emotional well-being, you can better cope with the challenges of chronic illness and improve your overall quality of life.

5. Setting Unrealistic Expectations

The Mistake: Setting goals that are too ambitious can lead to disappointment and frustration when you’re unable to meet them. This can create a cycle of overexertion, where you push yourself too hard trying to reach an unrealistic standard, only to end up feeling worse.

The Alternative: Set realistic, flexible goals that align with your current energy levels and capabilities. Break larger goals into smaller, achievable steps, and celebrate each success along the way, no matter how small it may seem. Remember, it’s okay to adjust your goals as your circumstances change—what matters most is that you’re taking care of yourself.

Here are some tips for setting realistic expectations:

• Use the SMART Goal Framework: SMART goals are Specific, Measurable, Achievable, Relevant, and Time-bound. This framework helps you create goals that are realistic and attainable, given your current situation.
• Build in Flexibility: Life with chronic illness is unpredictable, so allow yourself the flexibility to adjust your goals as needed. For example, if you set a goal to walk for 20 minutes each day but one day you can only manage 10 minutes, that’s okay. Adjusting your goals doesn’t mean you’re failing—it means you’re listening to your body.
• Celebrate Small Wins: Every step forward is progress, no matter how small. Whether it’s completing a task, attending an appointment, or simply getting out of bed on a tough day, acknowledge your efforts and celebrate them.

By setting realistic and flexible goals, you can avoid the frustration and burnout that come with trying to do too much. This approach helps you maintain a positive outlook and stay motivated, even when challenges arise.

Managing Your Chronic Illness with Care

Avoiding these common mistakes can make a big difference in how you manage your chronic illness. By pacing yourself, listening to your body, staying on top of your medical care, prioritizing mental health, and setting realistic goals, you can create a routine that supports your well-being without overwhelming you. Remember, managing a chronic illness is a marathon, not a sprint—taking things one step at a time will help you maintain your health and quality of life in the long run.

Take the Next Step: Download Your Daily Routine Guidebook for Spoonies

Ready to take control of your daily routine? Download the Daily Routine Guidebook for Spoonies by filling out the form below. This guidebook is packed with practical tips and strategies to help you create a routine that works for you, so you can feel more in control and less overwhelmed.

Until next time,