Navigating the Holidays with a Chronic Illness
A gentle guide to self-care during the holidays for those with chronic illness
My last post was devoted to my favorite time of the year, but it’s not lost on me that not everyone shares the same love for Christmas I do. December can simultaneously be a very joyous and hard or moving month for some. Having a chronic illness, dealing with loss and grief, feeling lonely after moving to a new place, and working through food and body image issues can make the holidays feel overwhelming and turbulent.
It’s important to note that this time will pass and that the festivities and gatherings won’t last forever, but taking care of yourself may make a big difference in how you experience the holiday season and how you share your time with loved ones.
Having a chronic illness may require ongoing medical attention and can lead to limitations in your activities of daily living, which may interrupt traveling or holiday plans.
During this time of the year, society tells us to casually set aside our commitments and go with the flow; most jobs leave important tasks for the next year, people travel and shop more, there’s more booze, more food, more fun, and it’s as is if all responsibilities are put on the back burner. But the responsibilities of self-care while dealing with a chronic illness never take a break.
Re-shifting negative thoughts that surround your experience and putting your needs first can help you better manage your condition while staying present during the holidays.
Plan for low-energy days:
For those with chronic illness, fatigue and pain can be unpredictable, and leaving some space for flexibility around holiday plans may be helpful. There might be days when you don’t want to participate in activities, and that’s okay! Be clear with your loved ones and take some time for yourself.
Try creating a realistic schedule of gatherings you know you’ll be able to attend and enjoy, and set boundaries to avoid overexertion. If traveling is in your plans make sure you have all your medications, supplements, and equipment with you, and plan for necessary accommodations.
Create Meaningful Holiday Traditions:
Focus on quality > quantity this holiday season. Allow yourself to chime in and create new holiday traditions that adapt to your needs whether that be cookie decorating, caroling, gift exchanging, or sharing stories at the dinner table. Consider creating an environment that doesn’t make food the focus, but rather one aspect of the gathering. This can make for a more inclusive space for all to share.
What are you looking forward to this holiday season, and what could make it a more joyful and pleasant experience?
Nourishment and Dietary Restrictions:
Having nourishing meals that meet your needs and dietary restrictions can help you have sufficient energy to engage with loved ones. Try to be part of the menu planning to ensure there are foods that you are able to eat. If menu planning is out of the question, offer to bring dishes that are safe for you to eat whether they be low in carbs, allergen-free, or low sodium to help meet your dietary needs.
Avoid skipping meals to later overindulge at dinner. This can seem like a no-brainer, but skipping meals can lead to overeating and digestive discomfort, affect our mood/energy levels, impact blood sugars, or lead to shame and guilt for those who struggle with their relationship to food. One form of self-care can be sticking to your meal schedule and balancing your plate during gatherings.
Eating mindfully can help you stay present during mealtime. Pay attention to the flavors, textures, and smells of each bite. Chew slowly and savor the experience, allowing yourself to fully enjoy the food. You’ll be able to find a quick checklist on mindful eating down below!
Clear and Open Communication:
It can be challenging to explain your limitations to loved ones be they physical and mobility-related or dietary, but helping others understand your condition and limitations can help you feel more supported. Set clear intentions and expectations for this holiday season with your care team and family. Both self-advocacy and realistic expectations can help you have a smooth holiday season filled with a bit more joy.
Giving (To Yourself):
Treat yourself with kindness this holiday season. Self-compassion and gratitude can help make the holidays much more enjoyable. Remember to prioritize self-care whether that be going for walks during the day, resting before gatherings, and honoring your dietary restrictions. Self-care can also look like showing up to your appointments, taking your medications as prescribed, and maintaining your routine during this hectic month.
Some questions to foster reflection and gratitude this week:
What moments of strength and resilience have I demonstrated in managing my chronic illness throughout this year?
In what ways has my perspective on life and its challenges shifted this year, and what am I grateful for in terms of personal growth and understanding?
In what ways can I appreciate and celebrate the abilities and strengths that my body possesses?
What practices can I implement to deepen gratitude and appreciation during the holidays?
For Caregivers and Family Members:
You too can help make the holiday season a smooth one. Supporting a loved one with a chronic illness during the holidays involves a combination of empathy, flexibility, and thoughtful gestures.
Being attentive to signs of stress and discomfort and offering assistance can make a huge difference. This could look like helping with tasks, providing a listening ear or suggesting some rest or relaxation time or techniques. Offering practical assistance such as with grocery shopping, prepping and cleaning can help further ease stress.
Try teaming up and provide respite care, allowing primary caregivers to take a break as well. Creating a broad support system can help share caregiving responsibilities and provide additional emotional support to all.
Remember to respect boundaries and create an inclusive environment where all are welcome, tailoring activities, food, or schedules where needed.
Remember that every individual's experience with chronic illness is unique, so tailoring your support to their specific needs and preferences is key. Your empathy and efforts to create an inclusive and accommodating holiday environment can make a significant difference in their overall well-being as well as yours.
Happy holidays and happy chewin’ :)!
