Written by: Amanda Phillips

Receiving a serious diagnosis can be one of life's most overwhelming moments. An autoimmune disease, a chronic illness, even cancer—whatever it is you hear from your doctor may make the world stop spinning for that one moment. All of a sudden, everything feels so unsure, and you may fill up with fear, sadness, and questions of what lies ahead. And that's okay—you're not alone.

While it is common to feel everything from numbing shock to despair and anger after a diagnosis, there are some things you can do to process the news and work your way onto a more hopeful path forward. We touch on how to navigate initial shock, manage your emotions, and find ways of engendering hope and optimism important for your general well-being in the article below.

1. Allow Yourself to Feel the Initial Emotions

It is normal to feel shocked, sad, angry, or even numb after a serious diagnosis. You may want to cry, shout, or simply withdraw. Allow yourself to feel whatever comes up without judgment. Bottling up emotions tends to make it harder to heal both in your mind and body.

Allow yourself to grieve. Many people will find that this diagnosis might require a change in lifestyle, routine, and possibly even identity. It is completely normal to grieve what has been lost—or may be lost. Give yourself permission to cry, talk to someone you trust, or even write in a journal—whatever you find gets these difficult feelings out.

2. Gather Information—But Take It Slow

You may be tempted to learn everything possible after the initial shock of a new diagnosis passes. It is one thing to be knowledgeable; it's quite another to try to cram it all in at once. Learn first the basics: what treatment options are available, symptoms one could expect, and any lifestyle changes that may need to be made.

Get information from reliable sources, such as professional medical websites, and from your healthcare team. Avoid forums or anecdotal stories; these only heighten anxiety. As you begin to feel more at ease with your diagnosis, deeper research and others like yourself can be shared.

3. Find Support and Connection

One of the most helpful things you can do is to reach out and talk to supportive people. This may be your family, friends, or even a support group with members who have your condition. Sharing your feelings with others often makes a person feel less lonely and more understood.

Consider joining a support group, either online or in a physical setting. Sharing your situation with others who've received comparable diagnoses can be a real source of perspective, comfort, and helpful advice on how to deal with treatments and daily life.

4. Focus on What You Can Control

While it may be unsettling to have a serious diagnosis, try focusing yourself on that which you do have control over. Maybe that is establishing a daily routine that is doable for you, taking care of yourself, and changing your diet or your lifestyle in ways that could promote health for you.

Break things down into smaller steps. Maybe you start with just one dietary change or the commitment to walk for a short time every day. Small, achievable goals help garner a sense of mastery and control when the diagnosis feels overwhelming.

5. Practice Positive Thinking

A positive attitude can play an important role in coping with your illness. Studies have found that a hopeful attitude can lower the risk for depression, anxiety, and pain and may even have a positive impact on the immune system. Laying the groundwork for positive thinking does not, however, require blind optimism about your diagnosis. Rather, it means gaining hope even while one faces a most unpleasant reality.

• Take a moment each morning or evening to reflect and jot down things you are thankful for. This might be something as simple as a nice day outside or a great conversation with a good friend.
• Visualize positive outcomes: Picture yourself dealing effectively with your condition, being successful in treatments, or even adjusting positively to your new normal.

6. Take Care of Your Mental Health

Serious diagnoses can greatly take their toll on the mind. Anxiety, depression, and PTSD all can come as companions with chronic illnesses. Mental health is as important to prioritize as managing the physical symptoms.

• Seek therapy: Talking to a mental health professional might be helpful in processing one's feelings, building coping strategies, and working through trauma associated with diagnosis.
• Mindfulness and meditation: Meditation, deep breathing, or even light yoga can help reduce anxiety and promote well-being. They can serve very well as tools of maintaining stress during treatments or doctor visits.

7. Find Joy in Small Moments

Probably one of the most powerful ways to keep hope is finding joy in small moments. The things that give you life—make time for them: quality time with family, appreciation of nature, your favorite music, or hobby. Joy is a huge motivator; it's a very important part of dealing with a serious diagnosis.

Implement pleasurable activities into one's daily schedule. Whether it is several minutes of sitting in the sun, playing with a pet, or even watching some kind of funny video, such moments refresh and rejuvenate one's mind and heart.

If you need an extra reminder of this, it is this quote that we put on a few of our products, "Find comfort in the little things, strength in the journey", such as the Quilted Comfort Blanket.

8. Be Your Own Advocate

First, lead your treatment and health management yourself; you are your best advocate. One should speak up about their concerns, ask questions, and not be afraid to seek second opinions. Yes, your healthcare team is there to support you, but you deserve to understand your options for treatment and feel confident with your care.

Trust your instincts. If something does not feel right, or you feel uncertainty about a course of treatment, vocalize these feelings and concerns. At a point in your life when you may otherwise feel the most vulnerable, such active self-advocacy may be an empowering experience for you.

Conclusion: Embracing Hope and Finding Strength

Of course, the serious diagnosis of your condition can be quite challenging to listen to, and yet it doesn't have to define you. Taking time to process such news is important, and this capability of staying positive is going to make a huge difference in how you approach what's lying ahead. Take your time, lean on the people who want to support you, and know this: it's okay to feel vulnerable. You will find there is hope and strength in it all, even finding the little things to be joyful about.