We all have that one friend who “seems” to have their life together. It may be because they exercise, eat well, work a fulfilling job, or have a busy social life. They also make it look so easy. Meanwhile, you’re needing a PA just to manage your medication schedule and doctor’s visits. It’s no joke to say that living with a chronic condition will unveil new challenges and issues to face.

It seems a tall ask for you to even consider adopting lifestyle changes at this point in your life. You’re dealing with pain, low energy or strength levels and mental health complications as you adjust to your new normal. Life is a series of changes, but it’s not a ridiculous notion to inject some positive behaviours into the mix. To adapt and manage your condition, a healthy mindset is essential.

For most of us, some of these goals are easier said than done. We’d all be in better shape, fitter, healthier and feeling happier if we could. Most people spend a lifetime wanting, but never achieving healthy goals. To be honest, even those who do, struggle to keep it going and often slip backwards.

Decision making and determination are not enough to keep our health goals going. Sustainable change can only happen through strategy and insight into your psychology. Most often, mindset is what holds us all back. Thoughts, emotions feelings all play a part. Once you’re able to manage this aspect of your psychology, you can confidently move forward toward creating a healthier mindset and adopting healthy behaviours.

6 Ways to Handle Triggers

One way to achieve a healthier mindset during chronic illness is to avoid feeling triggered. Triggers are incidences which can elicit uncomfortable emotions, such as anxiety, panic, fear, despair, sorrow, stress, or anger. They can originate from an external or internal source.

External triggers can include feeling weak or in pain, taking on too many responsibilities, conflict with others or spending too much time alone.  Examples of internal triggers include being fearful about your physical condition, thinking about past regrets or comparing yourself negatively to others.

Triggers can have negative consequences on your physical health. Firstly, the negative emotions they cause can have a detrimental impact on the strength of your immune system, making you more susceptible to flare-ups and other illnesses. It can also lead to an increase in your blood pressure.

Secondly, they create a dependency on unhealthy habits, which are used as coping mechanisms to mask emotional pain. Common examples of this include drugs, alcohol, tobacco, and unhealthy eating. Each one of these will do damage to your internal organs and lead to further ill health. Alternatively, coping behaviours such as over-indulging in television watching, social media or video games, are detrimental in a more indirect way. They can lead to apathy and a sedentary lifestyle which stand in the way of boosting your health and fitness.

As someone with a chronic illness, you can’t afford this. Handling your condition relies upon your physical and psychological well-being your triggers will help you to avoid those troubling emotions and the overreliance on unhealthy habits.  Let’s look at six strategies which can help you with this:

1. Know What Triggers You

Recognise the circumstances or events which normally set you off. Perhaps it’s being around a certain family member or maybe it’s crowded areas. If you know what they are, then you can avoid them. 

2. Recognise the Physical Feeling

Think about how your feelings manifest when you are triggered. Where do you feel it first? Perhaps you first sense it in your chest, stomach, or neck. If you can identify any physical patterns, you are more likely able to see them coming and take preventative measures before it gets too bad.

3. Avoid Thinking in Absolutes

You are more likely to feel triggered if you see life in absolute terms. Remember that situations don’t create emotions, thoughts about situations create emotions. Instead of telling yourself that something is entirely bad, try establishing if there is any middle ground. This will help you view situations more rationally and calmly.

4. Reach Out to Someone

If you find yourself having a tough time containing triggering thoughts, reach out to a supportive family member or friend, if you have one available. Alternatively, support groups are another option.

5. Mindfulness

Mindfulness meditation can help you refocus your mind away from the thoughts which trigger you. The deep breathing component can also have a calming effect.  

6. Find Purpose

Learning, exercise, skill-building or engaging in a hobby or some form of skill-building, can help you to establish meaning and purpose. Immerse yourself in something meaningful can distract you from triggering thoughts. These pursuits can also act as positive alternatives to less healthy coping options.

We invite you to share your feedback with us. Have you tried any of these before? Have you tried anything different? What has worked for you? What has not worked?

Is there anything else you would like for us to cover?

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As always, if you are experiencing any severe medical or psychological symptoms, we always recommend you speak directly to a qualified professional.

Thank you for checking in with us and we’ll see you again soon.