Tis the Season: How to Manage Chronic Illnesses during the Holidays

The holiday season is here, filled with Christmas concerts, parties, and long to-do lists leading to seeing family and friends. Preparing for the holidays is overwhelming for everyone, but add in chronic illnesses, and it adds a whole new layer of planning. You are the expert on managing your condition, and your journey has been instrumental in helping you to have a meaning-filled holiday this year. To help you make the most of the season, our team at Supportegy Wellness Coaching has created a guide to help you spot the familiar signs of a flare-up early, coping strategies, and tips for how your loved ones can support you. Grab the tinsel, turn up the tunes, and dive in!

6 Common Factors that Impact Flare-Ups

When it comes to the holidays, traditions and routine changes are a constant every year. While long travel days and multiple events may sit well with others, the slightest change can cause a flare-up. Which of the following factors do you struggle with the most?

  • Changes in Diet: Irregular eating patterns and eating more rich, high-fat foods or excessive alcohol can trigger symptoms for some chronic conditions. You may be more sensitive to dietary changes if you have diabetes, gastrointestinal disorders, or an autoimmune disease.
  • Stress: The holidays can be a stressful time due to various reasons such as travel, family dynamics, financial pressures, or the demands of hosting events. Stress is a known trigger for many chronic conditions, including autoimmune disorders, migraines, and cardiovascular diseases.
  • Sleep Disruptions: Lack of sleep or poor sleep quality caused by routine changes, late-night gatherings, and travel can exacerbate symptoms for individuals with chronic conditions like fibromyalgia, chronic fatigue syndrome, or mental health disorders.
  • Travel: Travelling during the holidays may lead to disruptions in medication schedules, exposure to different environments, and climate changes. 
  • Weather Changes: Unexpected storms or weather patterns can trigger a flare-up for arthritis and chronic pain, depending on your location.
  • Socializing: Increased social engagements can lead to overexertion, especially if you struggle with chronic pain or fatigue. Don’t overdo yourself just to push on for others; pacing yourself and rest can make all the difference.

When you think back to past holiday gatherings or vacations, can you spot the cause of the flare-up? At Supportegy Wellness Coaching, we want to empower you to live a meaning-filled life beyond chronic illness, which starts with putting yourself first. As you navigate flare-ups this holiday season, asking for a check-in is okay. For immediate support, reach out to our team through our Facebook group or book a short 1:1 call.

Make the Most of the Holidays: 9 tips for managing Chronic Illness.

  1. Ignore the “Should”
    When you fixate on what you should do rather than what you can do, it puts more stress on you than is needed because you set unrealistic expectations. Just because life with a chronic illness looks different than usual, it doesn’t mean that you should apologize for prioritizing your well-being.
  2. Say goodbye to perfection
    Don’t let the stress of ensuring every decoration, meal or gift is perfect. How can you embrace imperfections and go with the flow to decrease stress? Tis the season of rest and looking back on what matters most, and that is friends and family that make up your community of support. Show yourself grace for being honest and authentic.
  3. Plan Ahead
    Save energy by shopping online and ordering gifts early to make the most of the season — schedule breaks for yourself as you make arrangements for holiday parties and hosting. You can also plan meals and snacks that align with your diet and medication schedule.
  4. Communicate
    Your friends and family aren’t mind-readers, so it is up to you to inform them about any specific needs you have to make the most of the season. Set realistic expectations when RSVPing for an event based on your availability and energy levels. That being said, don’t automatically say no to participating! Figure out what is a priority for you and how you will pace yourself to make it happen.
  5. Prioritize Self-Care
    To be there for everyone else means taking a few moments a day for yourself. Try engaging in stress-reducing activities like deep breathing or meditation. If you want to relax with others, sit around the fire or watch a holiday movie. To help you recover faster, plan for a full recovery day after a holiday party or family event.
  6. Monitor your symptoms
    Pay attention to early signs of a flare-up and take appropriate actions. Additionally, work on controlling your stress, which can easily be triggered by feelings of anxiety and not meeting others’ expectations.
  7. Educate Others
    It can feel embarrassing to be different than everyone else, but your pain is genuine, whether it is visible or not. To support you better, speak with your friends and family to help give them a basic understanding of your condition, symptoms to look out for, and the steps you take to manage it.
  8. Seek out Support
    Ask for help with meal prep, shopping, or cleaning in the days leading up to the event, and don’t feel like you have to do it all on your own. If you are worried about the holidays, try connecting with others who may share similar experiences for emotional support through support groups.
  9. Be in the Moment
    Above all, the best way to manage your condition is not to try and forget that it exists. Instead, take time to appreciate the quiet moments and the new memories you will make this holiday season.

How Can I Support Someone with a Chronic Illness?

Chronic illnesses can be isolating, but that doesn’t mean that it has to be. If you have a friend or family member with a chronic condition and you want to find ways to support them, we’re here to help.

6 phrases to avoid saying to someone with a chronic condition

  • “It could be worse.”
  • “You don’t look sick.”
  • “I know how you feel.”
  • “I’m tired too.”
  • “Just stay positive and try not to think about it.”
  • “Everything happens for a reason.”

Each of these phrases can be understood as toxic positivity or belittling for someone who has a chronic condition. Fatigue or tiredness can be part of everyday life, but you can’t assume you know what they are going through. How you talk to someone will significantly impact whether or not they feel safe opening up to you. 

Tips for Supporting Someone with a Chronic Illness

Active Listening: Give Them Your Complete Attention

In the hustle and bustle of our daily lives, it’s easy to become distracted. Practice active listening when your loved one opens up about their chronic condition. Set aside distractions, silence your phone, and resist the urge to interrupt them. Providing your undivided attention shows that you genuinely care about what they have to say.

Give Them a Space to Vent: Sit in Silence Together

Sometimes, all someone needs is a safe space to vent. Allow your loved one to express their feelings without the pressure of offering solutions. Sitting in silence together can be a powerful way to show support, as it communicates that you are there for them without judgment.

Avoid Giving Advice: Empathize Without Assuming

While the instinct to offer solutions is strong, resist the urge to give advice unless explicitly asked. Instead, empathize with their emotions. Acknowledge the difficulty they may be experiencing without claiming to know exactly how they feel. This simple act can transform the conversation from one of discouragement to a moment of feeling truly seen and understood.

Show Up in Everyday Life: Ask How They Need Support Today

Supporting someone with a chronic condition goes beyond being a caregiver during tough times. Look for everyday activities that you can enjoy together — whether it’s cooking a meal, going for a walk, or simply adding a touch of fun to the day. Ask them how they need support today, and be open to creative solutions.

Be Willing to Learn: Understand Their Unique Challenges

Take the initiative to learn more about their specific condition. Ask questions, and spend time researching to understand their challenges. This knowledge demonstrates your commitment and allows you to tailor your support to their unique needs.

A meaning-filled life is being able to express your thoughts, aspirations, dreams and everything in between. You are not defined by your chronic illness or how you respond to stressors in your life, but we want to help you see your strength in your journey to live more fully. At Supportegy Wellness Coaching, we see value in the mind-body connection and provide you with support that comes from personal experience. Are you ready to kick stress to the curb? We offer large group, small group, 1:1 and online wellness coaching to help connect you to the right resources and support network to thrive. Take the first step and learn more about wellness coaching today!

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