Mental Health on Tough Days

Mental Health and Chronic Illness: Navigating Life When Energy Fluctuates

Living with a chronic illness changes more than just your physical health - it impacts your mental and emotional well-being too. As a life coach and someone navigating life with an autoimmune condition, I know firsthand how overwhelming it can feel when every day comes with unpredictability, fatigue and pain. Mental health isn’t a luxury; it’s a necessity, especially for those of us managing chronic conditions.

1. The Mental Health Struggle of Chronic Illness
Chronic illnesses often come with invisible challenges. For many “spoonies,” the mental load - anxiety, depression, frustration and isolation - can feel heavier than the physical symptoms. One of the hardest aspects is the unpredictability: you may have weeks or even months where you feel almost “normal,” able to live your life fully, exercise, socialize and work toward your goals. Then suddenly, a flu, a flare-up or another illness can knock you back severely and the mental toll can be profound. It’s natural to feel frustrated, disappointed or even discouraged - but these feelings are valid.

2. Self-Compassion Over Self-Criticism
One of the most important lessons I’ve learned as both a coach and a chronic illness warrior is self-compassion. Life isn’t about pushing yourself to the limit - it’s about honouring your energy and your boundaries. Celebrate small victories, even if it’s just getting through a flare-up, completing a task or making time for something you enjoy. Learning to forgive yourself for setbacks is key to maintaining mental resilience.

3. Focusing on Physical Health
Physical wellness plays a big role in mental well-being. For me, this means:

• Exercise and Weightlifting: Strength training has been transformative. It not only helps me build muscle and maintain mobility, but also improves my mood and resilience. Even on low-energy days, gentle movement helps me feel grounded.

• Nutrition and Weight Management: Eating healthy and avoiding toxins like excessive sweets or alcohol is crucial. My goal is to fuel my body, support my immune system and gradually gain weight in a healthy way, rather than relying on quick fixes. Food is medicine and mindful nutrition makes a difference in both energy and mental clarity.

• Listening to My Body: Some days require slowing down, resting or adjusting workouts. Honouring these limits keeps me from pushing too far and worsening a flare.

4. Strategies to Support Mental Health
Here are some approaches I use personally and with clients to protect mental health while living with a chronic illness:

• Mindful Awareness: Daily check-ins with yourself help you recognize energy levels and emotional states without judgment.

• Energy Management: Use tools like the “spoon theory” to prioritize tasks and save energy for what matters most.

• Connection: Isolation amplifies stress. Surround yourself with supportive people or communities who understand chronic illness.

• Creative Outlets: Journaling, art or even gentle movement like yoga can release stress and maintain emotional balance.

• Professional Support: Therapy or counseling provides coping tools and validation, helping you navigate setbacks with mental resilience.

5. Reframing Your Narrative
Chronic illness may limit certain aspects of life, but it doesn’t define your value or potential for joy. Instead of asking, “Why me?” try asking, “What can I do today to care for myself?” Shifting perspective toward what’s possible - even in small ways - empowers you to reclaim control over your mental and emotional well-being.

6. The Rollercoaster of Good and Bad Days
One of the most challenging aspects of chronic illness is the emotional impact of fluctuating health. There are stretches of good days, sometimes even months, when life feels almost normal. You can go to the gym, socialize, work on projects and feel productive. Then, without warning, a sudden illness or flare can wipe out progress and bring feelings of frustration, sadness or fear. Accepting that life will have highs and lows and preparing mentally for setbacks, can help you recover faster and preserve your emotional balance.

Conclusion
Mental health and chronic illness are deeply intertwined, but nurturing your mind is possible, even when your body feels unpredictable. As a life coach and someone walking this path, I know that each day is a chance to practice compassion, adjust expectations and honour your journey. Celebrate your victories, learn from setbacks and focus on building strength - physically and mentally. Small, consistent steps toward mental and physical wellness add up to significant changes in your quality of life.

Call to Action
If you’re struggling, start by checking in with yourself today. Honour your energy, seek support and remember that every act of self-care - whether it’s a healthy meal, a workout or resting when you need it - matters. 

With you on the journey,
– Storm Reagan
Life Coach | Lived Experience Guide