A diagnosis for a chronic illness can be overwhelming, confusing, and sometimes life-altering. It is not only a question of physical symptoms but an emotional journey. Most any event can be just as important to your current emotional well-being as they are to your physical health—from initial shock and denials to acceptance and adjustment. Every person has a personal way to face his or her experience. Learning about common emotions that may surface after a diagnosis is very helpful in finding ways to deal with them.

In this article, we'll explore some common emotional responses when one receives a diagnosis of a chronic illness and provide some strategies on how to manage such feelings constructively.

1. The Stages of Emotional Adjustment

After a diagnosis, it is typical to progress through a series of emotional stages rather like the stages of grief. These do not necessarily happen in order, and some may be more intense for you than others, but understanding that they can occur may help you make more sense of how you are feeling:

• Denial: A person after being diagnosed might feel disbelief or denial, thinking that the diagnosis is not real, or it was a mistake the doctors made. Your brain here is protecting itself from feelings that are overwhelming.
• Anger: You can feel angry about the diagnosis you are facing. You may be angry with your body, with doctors, or even life as a whole. Anger is normal since it is an emotional response to a life-changing event. However, it must be expressed in healthy ways.
• Bargaining: You may find yourself making "deals" with yourself or others; for example, thinking that if you do certain things, you can reverse or improve your condition. The idea here is to try to regain control of a situation that feels out of control.
• Sadness or Depression: Feeling sad or grieving is normal when adjusting to your diagnosis. Know that these feelings are normal and take some time for yourself to work through them.
• Acceptance: You may, after a while, start accepting your diagnosis with time and learn to live with your chronic illness. You may not be happy about it, but you begin to find ways of living with your condition that work for you.

These emotional phases are not linear; you may continue to circle back through some of these emotions as you go through different phases of your illness. It is important to be patient with oneself and not feel obligated to display the "right" emotions.

Although your feelings about a diagnosis are normal, it is equally important to find ways to manage those feelings so you are not overwhelmed. The following are some suggestions as to how you can emotionally take care of yourself:

2. Talk to Someone

Certainly, one of the best ways to work through feelings is talking to someone about them. Whether it's a trusted friend, family member, or a mental health professional, sharing your experience will make you feel not so alone. If it is still too much to talk to someone in person, join online support groups or forums where people go through similar experiences. You can draw a lot of comfort and find a sense of belonging there.

There are therapists or professional counselors who specialize in chronic illness or anxiety due to health concerns who can be very helpful. They can facilitate emotional stages, coping mechanisms, and provide a safe venue for venting fears and frustrations. One modality of therapy that has been particularly helpful for some people dealing with the anxiety and negative thinking associated with chronic disease is cognitive behavioral therapy (CBT).

3. Keep a Journal

Writing down thoughts and feelings can be therapeutic for any feelings one has. Keeping a journal allows reflection on one's journey, keeping track of emotional changes, and revealing where your feelings may be hard to discuss with others. You can work out things in your journal that trigger stress or anxiety in a healthy manner.

4. Practice Mindfulness and Meditation

Mindfulness and meditation might help you focus on the moment and anchor you in the present. At those times when the future seems unpredictable, basic processes like deep breathing or guided meditation can reduce your level of stress and help you cope with overwhelming feelings. There are several apps, such as Calm and Headspace, which have guided meditation for anxiety or health stress.

5. Lean on Loved Ones

Your family and friends can provide considerable emotional support. Let them know what's going on with you. Sometimes it may be uncomfortable, but letting the people close to you know what they can do to best help—be it an ear to listen, some form of practical help, or simply spending time together—can strengthen relationships and clear feelings of isolation.

6. Join a Support Group

Many people draw strength from being with others in similar circumstances. Join a support group, in person or online, to share experiences, advice, and emotional support. Support from others who are at a different stage in their journey might help give hope and light your way while adapting to the diagnosis.

7. Set Healthy Boundaries

Be prepared to set boundaries with people around you because not everyone may understand where you're coming from, and for whatever reason, they increase your level of stress. Not everybody needs an explanation about your health, and that's OK if you back away from them. Nurture the relationships that are positive, supportive, and understanding.

Conclusion

With time, you get to the acceptance place where you find ways of living your life with a chronic illness. Acceptance does not imply you are happy with the condition; you somewhat make peace with it and try to find a way of living with it and still enjoying life.

Acquiescence may mean rewriting daily routines, goals, or finding ways of enjoying oneself. That is permission to take each day as it comes along, occasionally to be up and occasionally to be down, to rest, and have a pace in life that works for one.

A diagnosis of a chronic illness is always emotionally exhausting. How to cope with such feelings constructively can already be done once one faces the feelings and finds healthy ways of dealing with them. Remember that it is okay to ask for help, and never feel alone in your journey through this challenge. The ways to take care of your emotional well-being when you have a chronic condition—therapy, mindfulness, and family and friends—are plenty. Be patient with yourself, and know that healing—both physical and emotional—is one process.