In an increasingly stressful world, more people are noticing the impacts both physically and mentally on their well-being. Chronic illness diagnosis are one the rise with 1 in 10 adults having at least one condition that affects their day to day life (2020). While the physical demands of managing a chronic illness are well-documented— treatment schedules, medical appointments, and symptom management—the psychological impact can be equally significant, particularly in terms of how individuals perceive themselves.
In this article, we'll explore how Acceptance and Commitment Therapy (ACT) can serve as a powerful tool to not only manage the emotional weight of a chronic illness diagnosis but also to rediscover and redefine your sense of self in the process.
Shifting of Self Perception
Being diagnosed with a chronic illness can drastically change how a person views themself, especially when it differs from life pre-diagnosis. The change can cause an overwhelming sense of distress, leading to an increase in symptoms including; anxiety and depression. Acceptance and Commitment Therapy (ACT) offers valuable strategies to help individuals navigate this transition, allowing them to align their lives with their core values despite the new limitations they face.
Components of Acceptance Commitment Therapy As a Method For Change
1. Cognitive Diffusion
Cognitive diffusion helps separate the individual from the thought that’s creating the stress. Creating space between these thoughts can decrease the impact of negative beliefs and find ways to visualize the future. For those with chronic illnesses, that can be the sadness from what they feel they will “miss out on” or the “burden” that they will place on family and friends during periods of their illness. Managing unnecessary stress that can hinder healing is a key focus of cognitive diffusion. Using techniques such as visualization exercises can provide individuals with space to find a new path forward, and find hope in what the future can look like.
2. Focus on Present
Chronic illnesses can create uncertainty about the state of one’s future, which can prolong negative feelings regarding their illness. ACT emphasizes the importance of focusing on the present moment and finding ways to make life meaningful despite ongoing challenges. By concentrating on aspects of life that can still be controlled and enjoyed—such as personal interests, relationships, and daily activities—individuals can regain a sense of agency and purpose. This also creates room for individuals to be more actively involved in their care, and engage with providers to improve overall treatment outcomes.
3. Sense of self and values
Our values and sense of identity are often shaped from a young age and can be deeply rooted in our experiences and aspirations. Major life changes, such as a chronic illness diagnosis, can disrupt these foundational elements, leading to anxiety and self-doubt. ACT supports individuals in exploring and redefining their values in light of their new reality. This process involves accepting changes and finding new ways to live in alignment with one’s core values, even if the path to fulfilling these values looks different than before. The ultimate acceptance of this change will be the most instrumental in creating quality of life for the individual.
Looking Towards The Future
While there is no certainty when it comes to chronic illness, using these techniques can begin the process of finding a new reality and embrace what is important to each individual. Implementing Acceptance Commitment Techniques can not only help with the immediate needs of chronic illnesses, but also builds resilience and potentially minimize future distress. Over time, individuals often find that they can manage their condition more effectively and lead fulfilling lives despite their diagnosis.
If you're facing the emotional challenges of a new or existing chronic illness, seeking support can make all the difference. Connect with a mental health professional, such as myself, or another experienced therapist, to explore supportive therapies like ACT (Acceptance and Commitment Therapy) that can help you regain control and improve your quality of life. Don't wait—start your journey toward healing and resilience today!
References:
The six core processes of ACT. The Six Core Processes of ACT | Association for Contextual Behavioral Science. (n.d.). https://contextualscience.org/the_six_core_processes_of_act
Ward, B. W., & Schiller, J. S. (2013). Prevalence of multiple chronic conditions among US adults: Estimates from the National Health Interview Survey, 2010. Preventing Chronic Disease, 10. https://doi.org/10.5888/pcd10.120203
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