In my last two posts, I wrote about why those with chronic illness often lose their confidence, and what happens when you’ve lost confidence. Growing my confidence is one of my 2024 goals. So in this post, the final post in this series on confidence, I write about actionable steps you can take to rebuild your confidence!
Ways to Rebuild Confidence with Chronic Illness:
1. Educate Yourself On Your Chronic Illness:
Actively seeking knowledge about your specific chronic condition empowers you to become an informed advocate for your own health, fostering confidence in understanding and managing your illness. The first thing I did when I got sick was try and learn as much as possible about my illness. While I learned a lot in the first few weeks, I am still learning more about it today, especially as I do research for this blog. I would suggest learning about your illness from as many sources as possible: your healthcare team, medical websites, journal articles, personal blogs, and Facebook pages. If you have gastroparesis, you can read more about my experiences on my blog.
2. Seek Professional Medical Advice:
Regular consultations with healthcare professionals provide a structured and expert-guided approach to disease management, instilling confidence in the effectiveness of your treatment plan. Make sure you go to all follow-up appointments and take notes on what they say. Keep track of your symptoms and any treatments, including medications, and their effects. Feeling like you have a better understanding of your illness can help make you feel more secure. I have my next doctor’s appointment in mid-January and I plan on coming prepared with several questions and requests written down so I don’t forget any of them.
3. Connect with Supportive Communities:
Engaging with online communities of individuals facing similar health challenges fosters a sense of common humanity and support, mitigating the potential isolation that often accompanies chronic illness. Most of us, especially those with rare illnesses, will not find in-person communities of those experiencing the same thing. While tons of people struggle with chronic illness and may be able to relate to you if you’re looking for those with your exact illness, your best bet is to look for people online.
4. Celebrate Small Achievements:
Recognizing and celebrating small victories, such as adhering to a treatment plan or successfully completing a physical activity, accumulates positive experiences that contribute to growing confidence over time. My main goal for 2024 is to put my health first, which includes eating nutritious snacks, hydrating enough, getting a full night’s sleep every night, and exercising more. I plan on keeping track of these things and rewarding myself for adhering to them.
5. Engage in Cognitive Behavioral Therapy (CBT):
Participating in CBT is an effective way to address negative thoughts and develop coping mechanisms, enhancing both mental health and confidence levels in navigating life with chronic illness. There are now several options for CBT that can be done either in person or online. If you can’t afford traditional therapy, look into whether there are any online classes or programs you can participate in instead, which help teach you the same skills. CBT can be really helpful in teaching ways to stay calm during stressful situations, which is especially helpful when you have a chronic illness or have lost confidence and now feel uncomfortable in many situations.
6. Practice Mindfulness and Stress Reduction:
Integrate stress reduction techniques and mindfulness practices into your daily routine to alleviate symptoms of depression, anxiety, and stress, fostering a positive mental state and increased confidence. If you’re not interested in CBT, you can always practice mindfulness and meditation on your own. I plan on being more mindful by journaling and keeping a gratitude journal. And there are so many meditation YouTube videos. There are specific ones for those dealing with chronic illness and chronic pain, or for those needing help to fall asleep. There are also ones for improving self-love and self-confidence. I love doing meditations while I’m lying down because they always put me to sleep as they’re so relaxing. They’re a wonderful way to incorporate more self-care into your life!
7. Focus on Lifestyle Changes to Build Confidence:
Incorporating small changes in health behaviors, such as regular physical activity and adopting a diet of nutritious foods, contributes to a sense of self-management support and overall well-being. I plan on really focusing on both of these things in 2024. While I still can’t eat very much, I do snack throughout the day. I’m supposed to focus on high-calorie foods, which makes it really easy to justify eating unhealthy things. So in 2024, I’m going to really focus on eating nutritious things. I’m going to try to implement the 80/20 rule, where 80% of the foods I eat are healthy, and 20% can be more treat foods. I eat a lot of crackers and pretzels, so I’m on a quest to find ones that are more nutritious but still taste really good.
8. Build a Supportive Network:
Surround yourself with understanding family members and friends who actively contribute to a positive social life, countering potential social isolation and boosting overall confidence. Try to spend time around those who build you up and believe in you. This is much easier said than done, especially if those who are unsupportive of you are in your immediate family. If you can, it may be helpful to try and teach others in your circle about your illness, including your symptoms and treatments, so that they can support you. And if you don’t have anyone, you can always reach out to me! I’m always happy to listen and would love to help in any way I can.
9. Explore New Skills:
Engage in activities that allow you to develop new skills, whether they are related to your health or personal interests, providing a sense of accomplishment and bolstering confidence in your abilities. Working on my blog has been a big confidence boost as I’ve been able to build something from nothing in a relatively short period. I’ve only been blogging for 3 months and already have over 50 posts. It’s a great feeling like I’ve accomplished something.
10. Set Realistic Goals:
Establish achievable short-term and long-term goals, recognizing that success is a journey marked by both progress and setbacks. Setting realistic goals prevents the onset of a vicious cycle of low confidence and negative thinking, allowing for a more positive and resilient mindset. As I wrote in my post on setting goals, if you set goals that are too ambitious, you are bound to fail. And failing sucks. It can make you feel even worse than if you hadn’t even tried at all, and so next time you’re less likely to try at all.
That’s why I’m only focusing on health goals this year and putting the rest on the back burner. I can’t possibly give enough attention to goals in multiple categories right now, like my career or finances. And for now, I’m ok with that. In a few months, I will re-evaluate to see whether there is anything I need to change or can add. But for now, my health is coming first.
11. Embrace Independence:
Building confidence often involves embracing independence and engaging in activities on your own. Whether it’s taking care of yourself, exploring your city, enjoying a coffee shop, or attending a movie or restaurant alone, these solo experiences can foster a sense of self-reliance. This is why they say that traveling alone is good for the soul. Embracing independence allows you to discover your capabilities, and preferences, and the joy of self-discovery. It’s a powerful way to demonstrate to yourself that you can navigate the world autonomously, contributing positively to your self-esteem and confidence. Sometimes I just go and sit in a coffee shop and read a book or journal alone, and honestly, it feels so great to be able to do that. A year ago, there was no way that that was possible for me.
12. Mirror Affirmations:
Standing in front of the mirror and practicing affirmations can be a transformative exercise for boosting confidence. Take a few moments each day to look at yourself in the mirror and affirm positive statements about your worth, strength, and resilience. Speak words of encouragement and self-love, acknowledging your accomplishments and capabilities. This intentional practice can gradually shift your self-perception and reinforce a positive mindset, helping to build confidence from within. If you’re looking for inspiration, check out my post on my favourite affirmations for dealing with chronic illness.
13. Journal for Reflection and Growth:
Keeping a journal can be a powerful tool for building confidence as it provides a tangible record of your journey, progress, and personal growth. Regularly jotting down your thoughts, experiences, and achievements allows you to reflect on your challenges and triumphs. When faced with setbacks, flipping through the pages and revisiting past successes serves as a reminder of your resilience.
I love using my journal to celebrate small victories, document moments of self-discovery, and express gratitude for the positive aspects of my life. I decorate my journal with different coloured pens and stickers to help me remember those times. Over time, this practice not only reinforces a positive mindset but also provides concrete evidence of how far you’ve come, contributing to a stronger sense of confidence in your abilities and resilience. I love having a record of my health journey. It also helps me process my emotions as I go through it.
14: Adapt Your Life to Chronic Illness:
Building confidence while managing a chronic illness involves adapting your life to accommodate your health needs. Recognize that it’s okay to take the time needed to adjust and get back into the flow of things. Setting realistic goals that align with your current capabilities can provide a sense of accomplishment and boost confidence. Remember that adaptation is a continuous process, and as you navigate these changes, you’re actively building a life that supports your well-being and confidence. In my opinion, it’s a lot easier to build confidence once you realize that you will have to adapt your routine, priorities, and expectations and that that’s ok. I let a lot of things fall through the cracks that I didn’t before. And that’s fine. Chronic illness changes you, and it’s a lot easier to adapt and continue living once you accept this.
While navigating life with a chronic illness, cultivating and maintaining confidence is a vital aspect of your well-being. From embracing independence to practicing mirror affirmations, adapting your life to your health needs, and journaling for reflection, these strategies offer valuable insights into fostering self-assurance and rebuilding your confidence. Fortunately, confidence is something that can be worked on and drastically improved over time. Be patient with yourself and celebrate every step forward, no matter how small. This will help you feel empowered and resilient, building your confidence and self-love.