New Albany counselor talks coping with chronic illness

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According to the National Health Council in Washington, D.C., about 133 million Americans suffer from a chronic illness.

Often incurable, these diseases limit one’s ability to function physically, affect self-esteem and, often, lead to depression, anxiety, social phobias or even panic attacks. 

As a licensed independent clinical social worker, I’ve helped many clients cope with the debilitating effects of chronic physical illnesses, from cancer and heart disease to diabetes and fibromyalgia.

Recently, I’ve joined the statistics of those with chronic illnesses. I have Meniere’s Disease, an incurable disease caused by fluid in the inner ear and characterized by painful, uncomfortable vertigo, which can last for hours and is often accompanied by severe nausea and vomiting. So, I, too, have:

1) Made sure to get enough sleep, exercise and proper nutrition

It is suggested that you go to bed at roughly the same hour each evening and do not watch TV or use technology in bed, consume food or drink after 7 p.m., or nap during the day. If you cannot fall asleep after lying in bed for 30 minutes, get out of bed and do an activity, then try again. Eating nutritionally sound foods supports physical and mental health. An hour of light intensity exercise once a week may lower risks. 

2) Incorporated mindfulness into my daily routine

Mindfulness is a relaxation exercise that helps one focus on one’s own breathing to diminish ruminating thoughts, relax the muscles throughout the body and heighten the senses. Possible clinical effects of medication include “reduced anxiety, pain and depression; enhanced mood and self-esteem; and decreased stress,” according to a 2003 article in Holistic Nursing Practice. I found that concentrated mindfulness kept one of my recurring episodes of vertigo at bay. 

3) Distinguished between things I could and could not control

Sometimes, depression can begin from your own thoughts, and it’s important to recognize you can’t change the past. If a situation can’t be controlled, I incorporate a concept called “radical acceptance,” coined by Marsha Linehan, who created Dialectical Behavior Therapy. Radical acceptance does not mean you condone what has happened; it means you accept it has occurred and has led up to the life you are currently living. 

4) Overcome distorted thinking, distinguishing fact from opinion

Are you basing your feelings and thinking on opinions and assumptions? If so, that can lead to unnecessary worry. Work on creating clear communication skills so you may ask the right questions to gain the necessary facts. 

5) Avoided isolation

I encourage clients to develop a list of go-to activities when they’re feeling blue. Whether it’s listening to music, watching a movie, going for a walk, making a phone call to a friend, volunteering to help others or just leaving the house to go to a public place, it is vital to avoid dwelling on your illness, feeling depressed or anxious. Music is a great mood enhancer. Being with people helps to get your mind off of yourself.

Living with a chronic illness is not easy, but it is helpful to know you are not alone. There are many self-help groups listed in community newspapers and online. Some meet monthly, while others have Internet forums in which to communicate. Regardless, it’s helpful to talk to others, get recommendations for physicians, hear about new treatments and get nutrition hints.

Living with an illness in isolation is the worst thing you can do. Reach out, learn something new and enjoy life. 

Susan Marcus lives in New Albany with her husband, Steve. She has a private counseling practice in Gahanna. Feedback welcome at gbishop@cityscenemediagroup.com.

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