Easy Self-Care Strategies for Managing Work with Chronic Illness14 min read

Living with a chronic illness presents its own set of challenges in balancing professional responsibilities and personal well-being. The good news? Practical strategies for self-care can make all the difference in managing day-to-day life with a chronic illness. No matter if you’re a seasoned spoonie or just starting this journey, these tips will help put you on your way to creating a routine that supports not only your well-being but also your career.

How to Fit Self-Care into Your Busy Schedule

Understanding Your Limits

The key to managing work and chronic illness: learn your limits first. Self-awareness is basic if one doesn’t want to get burned out and, above all, to manage energy well throughout the day. Keep a record in a journal or using an app to write about your symptoms and energy, what takes away your energy or rather puts it in, in life. This will equip you with the data you need to customize your working days to your more productive times and schedule rest periods as needed.

Constructing a Flexible Schedule

Spoonies should be prepared for the possible rigidness in a standard work schedule and look at ways to add flexibility. Talk to your employer about your needs, such as remote working, flexible hours, or tasks to be adjusted to suit you when able. In the US, accommodation is mandated by the ADA guidelines for employers concerning disabilities or other health needs. Flexibility will provide allowances, not hurting your health while facilitating it, without compromising on the delivery of your job. For example, if mornings are very rough, you might start later in the day and then make up those hours in the evening when you are feeling better.

Setting up a Supportive Work Environment

Communication with Colleagues

You can make a far more accommodating work setting when there is open communication about your condition if you feel comfortable doing so. Such openness would often lead to more understanding and empathy, possibly removing some of the extra stress associated with managing a hidden illness. It also creates awareness and prevents any myths or stigmas associated with your condition.

Assistive Technologies

Use technology to make your workday easier. Things like ergonomic office equipment or even task-management apps go a long way in easing physical strain. For instance, ergonomic chairs, keyboards, or voice-to-text software can help you draft emails or reports without physical effort, while ergonomic chairs and keyboards help avoid discomfort from prolonged sitting and typing.

Inserting Self-Care in the Work Day

Scheduled Breaks and Rest Periods

Remember to include regular breaks in your working hours. Remind yourself to take a short, scheduled break every hour to rest. Stretch, rehydrate, or close your eyes for a few seconds. These intervals can combat fatigue and help improve concentration. You can also try light exercises using the Pomodoro Technique: 25 minutes of work followed by 5 minutes of relaxation. This approach can help conserve your energy and maintain productivity throughout the day.

Mindfulness and Relaxation Techniques

There are several self-care practices that can be amazingly constructive for spoonies: mindfulness and relaxation techniques, meditation, progressive muscle relaxation, and EFT Tapping—all these help reduce anxiety. The best part is, all of these practices can be done from your desk to maintain mental clarity and emotional stability at work. EFT Tapping, in particular, can be incredibly beneficial. It combines cognitive elements with physical tapping on acupressure points, which can alleviate stress and improve overall well-being. For more details on how EFT can help those with chronic illness, check out my blog post on EFT for chronic illnesss translate into stronger relationships and mutual respect.

Balancing Work and Personal Life

Setting Boundaries

Work-life balance is essential for everyone, but it is especially so for those with chronic illness. This means definite working hours, not overextending oneself by work, and having activities that bring relaxation and delight to one during work-free times: spending time with loved ones, doing some hobbies, or some gentle self-care. Tell your colleagues what times you are available and which not and maintain those boundaries so you will not bleed work into life more than is necessary.

Seeking Professional Support

Don’t feel ashamed if you need professional support. Therapists, counselors, and chronic illness coaches can offer valuable insights on how to cope. They can help you navigate the emotional challenges of balancing your career and chronic illness. For example, a therapist can guide you in managing stress, while a coach can help you set realistic goals and develop a plan to achieve them. Remember, reaching out for support is a sign of strength, not weakness.

Building a Sustainable Self-Care Routine

Tailoring Self-Care to Your Needs

Everyone’s self-care needs are different, and spoonies have even more specific needs than others. Tailor your routine to address the unique symptoms and challenges you’re facing, whether that means dietary changes, customized exercise plans, or other therapies. Listen to your body and focus on activities that genuinely benefit you. For example, if certain foods trigger your symptoms, work with a nutritionist to create a meal plan that keeps you healthy. If traditional exercises are too difficult, explore low-impact options like stretching or swimming.

Staying Connected

Maintaining good emotional health means recognizing the importance of social connections. Join support groups, both online and offline, where people understand what you’re going through. Sharing your journey with fellow spoonies can make you feel less alone and isolated. Participate in whatever way is most accessible to you.. These connections can provide the encouragement, practical advice, and sense of belonging you need.

Empower Yourself with Knowledge

Staying Informed

Knowledge is power when living with a chronic illness. Stay informed by reading the latest research, attending webinars, and consulting healthcare professionals. Educate yourself about your illness and new treatment options so you can choose what’s best for you. Follow reliable sources of information, join newsletters, and connect with supportive friends’ groups to stay updated on treatment advancements and self-care techniques.

Advocating for Yourself

Spoonies should be champions of self-advocacy. It’s essential to communicate your needs effectively to health providers, employers, and even friends and family. Being your own advocate ensures you get the support and accommodations you need to live your best life. Practice assertive communication skills like keeping a written record of symptoms and treatment history or seeking second opinions and other resources. Remember, you are the expert on your body and your needs.

Embrace the Journey & Celebrate Small Wins

One of the most important things I’ve learned from living with a chronic illness is to embrace the ups and downs. Celebrate your progress today, no matter how small. You’ve found strength within yourself and taken steps toward balancing work and self-care—these are huge milestones on your journey to wellness. Keep a gratitude journal to note the things you did well today and the moments you enjoyed. It helps shift your mindset so that when times get tough, you’re better equipped to cope and stay motivated.

Looking Ahead

Balancing your job with a chronic illness is an ever-changing process. What works for you today might need adjusting tomorrow, and that’s perfectly okay. Stay flexible, keep learning, and approach your journey with compassion and patience. Be kind to yourself and remember that managing a chronic illness alongside a career is a big achievement.

To help you on this journey, I invite you to download my free Energy Management Toolkit. It’s specially created to make sure your energy is managed in the best way possible while working with a chronic illness. Simply complete the form below to receive your free copy and begin taking those first steps to create a life that is more balanced and fulfilling.

Until next time,