Written by: Amanda Phillips
If there is anything overwhelming in this life, it is to live with chronic illness—exhaustive and filled with frustration or moments of despair. When the body is in combat continuously with pain or tiredness, little seems to be present that one should be grateful for. However, even during the most challenging times, gratitude practices can help reset your mind and offer moments of peace. It's not about trying to be okay with everything; rather, it's usually all about acknowledging small wins and joyful moments usually hidden in the chaos of chronic illness.
The article will touch on the power of gratitude and how you can make a meaningful practice of thanksgiving that fosters resilience and hope, even when you are living with pain or ill health.
It may sound much too simplistic, but the practice of gratitude carries enormous emotional weight, especially when one is dealing with chronic illness. During the days when you are barely surviving, focusing attention on the positive times—no matter how short-lived they may be—will give you some sense of mastery and provide a respite from the negativity that can pervade living with a long-term condition.
Studies have demonstrated that practicing gratitude can reduce stress, improve sleep, and even boost mood. The pain and fatigue do not disappear, but it distracts you and gives you the ability to find comfort and joy in little, palatable pieces of life. Being grateful for what is right with this very moment can lighten your load a little even when your body feels weighed down from symptoms.
Building a gratitude practice need not be complex or time-consuming. Here are a few easy ways to get started with your practice today:
Gratitude can be easier to implement into your daily life by keeping a gratitude journal. Every day, write down some things you are thankful for, whether it was something big, like getting through a difficult day, or something small, such as having a warm cup of tea. The act of putting it in a written format helps in setting the moment and gives something on which one can look at during times that may be a bit more difficult to get through.
Meditation could also be another way of practicing gratitude. Take a few minutes of your time every day to sit and reflect on the present. What is the comfort or thing that you are experiencing right at this very moment, seeing, or hearing? Perhaps it is the birds chirping outside the window, the warmth of the blanket in which you lay, or even the taste of your favorite snack. These little things, when grasped in real life, comfort one's focus and bring peace.
Some practice thankfulness through verbal affirmations. Whether this comes through saying it out loud to oneself or even being thankful with a loved one, recognizing your blessings can be that game-changing mindset adjustment one needs. Set a goal to start each day saying something like, "I'm thankful for the strength to get me through today," or "I'm grateful for the people who support me." Saying thanks out loud can help emphasize the good thoughts and bring more hope into your life.
Living with chronic illness can mean that even the smallest tasks—getting out of bed, showering, making a meal—can be monumental achievements. It is very important to celebrate these small wins—even if they seem insignificant to others. Did you get outside for a little walk? Yeah, that's something to be proud of! Did you finally go to that doctor's appointment you've been dreading? Yep, that's a win.
When we take time to acknowledge such accomplishments, we remind ourselves that even when the pace is terribly slow, progress is occurring. Every small victory gives one more reason to feel proud and recognize that you are truly doing your best, no matter how bad the day may seem.
It helps to remember, also, that gratitude doesn't require one to ignore the difficulties of a life with chronic illness. You are allowed to struggle. You are allowed to be frustrated, sad, or angry. Gratitude isn't about pretending everything is perfect; it's finding moments of light in the dark.
That is okay if some days it feels utterly impossible to find something to be grateful for. On those days, be kind to yourself and remind yourself that rest—emotionally and physically—is appropriate. Gratitude isn't about forcing positivity; it's about extending grace to feel everything while still finding something small to hold onto when you can.
Living with a chronic illness is not easy, but putting some of your attention on gratitude does lighten the burden. Celebrate small moments of joy, acknowledge your wins, and find things for which you are thankful—the big or small—and you'll foster a mindset that allows for resilience and hope.
Gratitude is not a means of erasing the hardships of chronic illness but rather bringing awareness that something good still happens in the world on even your worst days. As one focuses so much on what is positive, a person gives themselves the gift of perspective and the gift of strength, enabling them to carry on one small moment at a time.
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