Episode 108: Navigating Chronic Disease
Intro:
This is Episode 108
Welcome to Wellness in Every Season, the podcast where we explore the rich tapestry of wellness in all its forms. I’m your host, Autumn Carter, a certified life coach turned wellness coach as well as a certified parenting coach dedicated to empowering others to rediscover their identity in their current season of life.
My goal is to help you thrive both as an individual and as a parent.
[Music]
EPISODE INTRO
Welcome to episode 108 titled: “Navigating Chronic Disease”
We explore practical ways to cultivate balance and well-being no matter what life throws our way. Today’s episode is deeply personal, and one that I know so many of you will relate to. We’re diving into chronic disease management—how to navigate long-term health conditions while still living a full and meaningful life. Whether you're dealing with chronic pain, an autoimmune condition, long-haul symptoms, or recovering from an injury like I am, this conversation is for you.
This episode is brought to you by Podcathon, and the charity I’ve chosen to represent is Born on Purpose. The Born on Purpose Project is committed to guiding individuals toward discovering and embracing their purpose. Through mentorship, transformative programs, and community-driven events, they empower people to live with intention, overcome uncertainty, and create lasting change in their own lives and communities. Their work is something I deeply believe in because when you're dealing with chronic illness or recovery, it can be easy to feel like you've lost your sense of purpose. Born on Purpose helps people reconnect with what truly matters.
Key point #1: My Personal Journey with Recovery
I want to start by sharing a bit of my own experience. Last October, I was in an auto accident that, while not serious, left me with ongoing whiplash pain that flares up at random times throughout the day and often wakes me up at night. Since then, my recovery has been an ongoing journey—one filled with setbacks, frustration, and moments where I wondered if I would ever feel completely normal again. If you’ve ever dealt with chronic illness or injury, you probably know exactly what I mean. One day, you wake up and realize that your body isn’t functioning the way it used to, and suddenly, simple things—like getting out of bed, running errands, or even just getting through the day without exhaustion—become monumental tasks.
Healing has been anything but linear for me. There are days when I feel strong, and then there are days when the pain reminds me that I still have a long way to go. Through this journey, I’ve learned how important it is to not just manage symptoms, but also to navigate the mental and emotional toll of chronic health challenges. And that’s what I want to talk about today—how to take care of yourself, advocate for your needs, and still live fully, even when your body isn’t cooperating.
Key point #2: The Weight of Chronic Illness: You’re Not Alone
One of the hardest parts of dealing with a chronic condition or long-term recovery is how isolating it can feel. The world doesn’t stop just because you’re in pain. There’s still work, responsibilities, family, and all the expectations of daily life. And if you’re a caregiver or parent, the pressure is even greater—because you don’t just have to show up for yourself, but also for others.
I want to take a moment to acknowledge this because so often, we push through without allowing ourselves the grace to slow down. It’s okay to admit that you’re struggling. It’s okay to adjust your expectations. And most importantly, it’s okay to ask for help.
Understanding Chronic Disease
For those living with a chronic disease, the experience can feel like an uphill battle—one that never truly ends. It’s exhausting, physically and emotionally, to manage symptoms that may never fully go away. The unpredictability of flare-ups, the constant adjustments in lifestyle, and the mental strain of knowing that your body requires extra care can feel overwhelming. If you are struggling with this, I see you. I want you to know that your pain, fatigue, and frustration are real. You are not imagining it, and you are not alone in this fight.
Chronic disease is often misunderstood by those who have not experienced it firsthand. Many people think of illness as something temporary—something you recover from with time and the right treatment. But chronic illness doesn’t work that way. A chronic disease is a long-term health condition that persists beyond the expected healing time, often lasting for months, years, or even a lifetime. It can affect various systems in the body, from the immune system and nervous system to vital organs, joints, and muscles. Some common chronic illnesses include autoimmune diseases like rheumatoid arthritis and lupus, metabolic disorders like diabetes, cardiovascular diseases, and neurological conditions such as multiple sclerosis. Each of these conditions brings unique challenges, but they all share a common reality: they require ongoing care, patience, and resilience.
[Music]
Segment: Mindfulness Practice: Mindfulness Practice for Chronic Disease Management
Now, we are going to have our mindfulness practice. This is something you can come back to whenever you feel overwhelmed by the re-occurring, sometimes never-ending nature of what you are going through. This practice is here to help you find the peace you are looking for and to visualize yourself as fully healed and whole.
Let’s begin by finding a comfortable position—whether that’s sitting, lying down, or whatever feels right for you. Close your eyes, and take a deep, slow breath in through your nose... and exhale through your mouth. Let’s do that a few more times, allowing each breath to bring you into the present moment. As you breathe, let go of any tension in your body. Relax your shoulders, unclench your jaw, soften your forehead. Allow yourself to just be in this moment.
Now, imagine yourself surrounded by warmth and light—a light that fills your entire body with healing energy. With each inhale, you are drawing in strength, and with each exhale, you are releasing pain and tension.
Now, visualize yourself completely healthy and whole. See yourself moving freely, feeling strong and energized. Picture your body fully restored, your cells vibrant and working in perfect harmony. Hold onto that vision, let it sink into your being, knowing that your body has the power to heal. Even if healing takes time, your mind is already there, guiding your body toward renewal.
Visualization is a powerful tool. Studies show that when we imagine ourselves healing, our bodies respond in kind. The brain doesn’t always distinguish between what is real and what is vividly imagined. So by holding onto this image of yourself as healthy and thriving multiple times a day, you are sending positive signals to your body, reinforcing the idea that healing is possible.
Whenever you feel overwhelmed, come back to this practice. Let it be a place of refuge, a moment of peace in the chaos. You are not alone. You are strong. And healing, in all forms, is always within reach.
After this practice, we will explore practical tips to help you navigate what you are continually going through. But for now, allow yourself to feel the strength and possibility within you. Hold onto this feeling as we continue forward.
[Music]
Key point #3: Building Sustainable Healthy Habits
I make sure to eat anti-inflammatory foods and focus on my gut health as part of my healing journey. I incorporate yoga and stretching regularly, and I work with my somatic coach, Amber Chapman, to address deeper layers of tension and trauma stored in the body. Additionally, I integrate massage therapy, acupuncture, and chiropractic care into my routine, all of which have significantly helped manage my pain and improve mobility. In the near future, I will also be adding reflexology and red light therapy to further support my recovery.
Hydration is another key element—I drink dandelion tea, nutrient-dense smoothies, and plenty of water throughout the day to support detoxification and reduce inflammation. I’m always curious to learn what works for others, so if you have a favorite method or practice that helps you, drop me a line at autumn@wellnessineveryseason.com, and I may share it in a future episode!
Beyond movement and nutrition, I cannot emphasize enough the power of sleep when managing chronic illness. Sleep is when our body repairs itself, balances hormones, and regulates inflammation. I’ve found that using the right pillow can make a huge difference, especially for those dealing with chronic pain. For me, a supportive cervical pillow helps relieve tension in my neck and shoulders, preventing additional strain that could worsen my symptoms. If you struggle with discomfort at night, experimenting with different pillow types or even adjusting your sleeping position might be the small but impactful change you need to wake up feeling more rested and rejuvenated.
One of the most effective ways to manage chronic disease is to develop sustainable, healthy habits that support your body and lifestyle without adding more stress. This means creating routines and systems that allow you to prioritize your health in realistic and adaptable ways. Here’s how:
Nutrition: Focus on anti-inflammatory foods like leafy greens, berries, nuts, and omega-3-rich fish. Consider batch-cooking or meal prepping in small steps to reduce the burden of daily meal planning. If fresh produce is hard to keep up with, frozen and dried options can provide the same benefits. Keep snacks on hand that support blood sugar stability and inflammation control, such as nuts and seeds, hummus with veggies, or hard-boiled eggs.
Movement: Physical activity doesn’t have to be high-impact. Try adaptive movement practices like chair yoga, tai chi, swimming, or gentle stretching. For those dealing with chronic pain or mobility issues, micro-movements throughout the day—such as stretching in bed or using resistance bands—can be just as beneficial.
Hydration: Proper hydration plays a crucial role in pain management and energy levels. Drink water consistently throughout the day and consider adding electrolytes if you experience chronic fatigue or muscle cramping. Herbal teas with anti-inflammatory properties, such as turmeric or ginger tea, can also be a soothing addition.
Rest and Sleep: Quality sleep is essential for healing. Beyond using the right pillow, consider incorporating blue light blocking glasses, white noise machines, or magnesium supplements to improve sleep quality. If chronic pain disrupts your rest, experiment with different sleeping positions, invest in a weighted blanket, or practice gentle nighttime stretching to ease tension before bed.
Mindfulness and Stress Reduction: Techniques like guided meditation, breathwork, journaling, and progressive muscle relaxation can help regulate the nervous system and reduce stress levels. Even just five minutes of mindfulness in the morning or evening can make a significant impact.
Setting Realistic Goals: Aim for achievable goals that fit your energy levels. Whether it's a 10-minute walk or prepping just two meals instead of a full week, every step counts.
If you’re feeling stuck in your journey, know that you don’t have to navigate this alone. I can help you break down your obstacles, create a plan tailored to your needs, and provide ongoing support as you build a lifestyle that truly works for you. Healing isn’t linear, but having the right guidance can make all the difference.
In three weeks, my interview with Njideka, a naturopath and reflexology expert, will go live. She shares how reflexology can be used to manage pain without pills, offering practical insights and techniques you can incorporate into your daily life.
AD: Born on Purpose Project
Instead of marketing myself today, I want to take a moment to highlight an organization that is truly making a difference: The Born on Purpose Project.
Established in 2014, the Born on Purpose Project is a registered 501(c)(3) nonprofit organization based in Pompano Beach, Florida. It was founded by retired Colonel Josefa Benjamin, who dedicated 30 years to the Broward Sheriff’s Office before launching this initiative. The organization is deeply committed to guiding individuals toward discovering and embracing their purpose—helping them lead more meaningful lives.
Through mentorship, transformative programs, and community-driven events, Born on Purpose empowers people to overcome uncertainty, live intentionally, and make a lasting difference in their lives and communities.
Their mission is simple yet powerful: To empower individuals to discover and embrace their purpose through mentorship, structured programs, and dynamic community events. They firmly believe that everyone has the potential to lead a fulfilling and impactful life when given the right support and resources.
Given my own dedication to helping individuals rediscover their identity, find balance amidst chaos, and pursue their dreams, I deeply resonate with the mission and vision of the Born on Purpose Project. Their focus on mentorship and personal growth aligns closely with my own commitment to fostering well-being and holistic wellness.
If you feel moved to support this cause, I encourage you to learn more about their work and consider making a donation. Visit givebutter.com/bornonpurpose to contribute and help make a lasting impact in the lives of others.
Key point #4 Managing Symptoms and Avoiding Burnout
Managing symptoms effectively starts with recognizing the early warning signs of flare-ups before they escalate. Our bodies often give us signals—fatigue, increased pain, brain fog, irritability, digestive issues, or heightened sensitivity to stress—long before we fully crash. Learning to listen to your body’s cues and take action early can significantly reduce symptom severity.
Somatic Awareness and Regulation: Somatics involves tuning into bodily sensations to detect stress and tension before they escalate. Practices like body scans, breathwork, and gentle movement help release stored stress and prevent flare-ups. Checking in with yourself throughout the day—asking, Where am I holding tension? How does my body feel right now?—can be a game-changer in managing symptoms.
Developing an Energy Management System: Tools like the Spoon Theory (which visualizes energy as limited units that must be allocated wisely) or pacing techniques (such as breaking tasks into small, manageable steps and alternating activity with rest) can help prevent burnout. Understanding your energy rhythms allows you to prioritize what truly matters without depleting yourself.
Knowing When to Rest: Many people push through exhaustion, leading to worsening symptoms. Instead, recognizing the difference between productive effort and overexertion is key. If you find yourself pushing past discomfort or relying on caffeine to get through the day, it might be time to rest instead of pushing forward.
Leaning on Support Systems: Whether it’s teaching children and partners how to support you, asking for help with household tasks, or even delegating work, support is essential. Open communication with loved ones about your needs can help foster understanding and ease your daily load. Having clear guidelines for what helps you—such as, “When I’m having a bad pain day, I need quiet time” or “If I’m fatigued, meal prep support is helpful”—can make a big difference.
Tools for Tracking Symptoms: Keeping a journal, using symptom-tracking apps, or doing simplified check-ins can help identify patterns. Some find it helpful to rate pain, fatigue, and emotional well-being daily, while others prefer keeping a brief bullet-point log of meals, activities, and symptoms. Over time, patterns emerge that help with preventative care—allowing you to adjust routines before flare-ups happen.
Lifehack: The Two-Minute Self-Care Reset
One of the biggest struggles with chronic illness is finding time to care for yourself when energy is limited. A simple but effective hack is the Two-Minute Self-Care Reset—a way to incorporate self-care into your routine without overwhelming yourself.
Step 1: Hydrate Intentionally – Keep a water bottle nearby and take slow sips throughout the day. If plain water feels unappealing, add lemon, cucumber, or a pinch of sea salt to keep it refreshing and support hydration.
Step 2: Stack a Habit – Pair self-care with something you’re already doing. For example, while waiting for coffee to brew, do gentle neck stretches or take deep belly breaths. While brushing your teeth, do a short standing stretch or practice gratitude.
Step 3: Check In With Your Body – Take 30 seconds to scan how you feel. Where are you holding tension? Do you need to rest, move, or shift positions? Adjust accordingly before jumping into your next task.
Step 4: Set a Reminder for Movement – Use a phone alarm or sticky note to remind yourself to move every hour. Even standing up and shaking out your arms for 10 seconds can prevent stiffness and help circulation.
This simple practice makes it easier to weave self-care into your day without feeling like it’s another overwhelming task. Try it today and see how small resets can build up over time to create lasting relief.
Key Point #5: Navigating the Healthcare System with Confidence
How to Advocate for Yourself in Doctor’s Appointments: Knowing what questions to ask and how to assert your needs confidently can make a huge difference in the care you receive. Prepare in advance—write down key symptoms, concerns, and questions to bring to your appointment. If you feel dismissed, don’t hesitate to push for further testing, a second opinion, or alternative treatment options.
Finding the Right Specialists and Support Groups: Not all doctors will have the knowledge or empathy to understand your condition. Researching and seeking specialists who have experience with your specific illness can be crucial. Additionally, joining online or in-person support groups can provide emotional support and practical advice from others who understand your struggles firsthand.
Understanding Medical Insurance and Available Resources: Navigating health insurance for chronic disease management can be overwhelming. Look into patient advocacy programs, state-based assistance programs, and nonprofit organizations that help cover costs for treatments, medications, and specialized care. Many hospitals also offer financial assistance programs that can help ease the burden of medical bills.
Effective Communication with Healthcare Providers: Clear, direct communication helps ensure your concerns are heard. If you feel rushed during an appointment, consider bringing a health journal to show trends in symptoms and responses to treatments. Be specific—describe how your condition impacts daily life, and ask what additional options exist for symptom management. If necessary, bring a trusted friend or family member to help advocate on your behalf.
By becoming an informed, proactive advocate for your own health, you can ensure you receive the care and support necessary to manage your chronic condition effectively.
[Music]
Coaching Questions
Coaching Questions & Affirmations
Take these questions and affirmations with you as tools for reflection and empowerment. They can help you reconnect with your purpose and take aligned steps toward the life you’re working to create.
Coaching Questions:
- What small daily habit can I implement to support my well-being?
- What is one thing I can let go of that is draining my energy?
- How can I set better boundaries around my health and needs?
- What support systems do I have in place, and how can I strengthen them?
- How do I talk to myself about my health, and how can I make it more compassionate?
- What activities bring me joy even on difficult days?
- How can I adapt my routine to better align with my body’s needs?
- What is one thing I am grateful for despite my health challenges?
- How can I communicate my needs more effectively with loved ones?
- What does self-care truly look like for me right now?
Affirmations:
- I honor my body’s needs and listen to its wisdom.
- I am worthy of rest, care, and support.
- I am resilient, and I embrace my journey with grace.
You can find these questions written out in the transcripts on my website at https://www.wellnessineveryseason.com/podcast-transcripts for easy reference. Take your time with them, and don’t feel pressured to answer all at once—this is your journey. These questions are here to guide you, spark reflection, and help you take those first small steps toward uncovering your unique life purpose.
CLOSING REMARKS & EPISODE SUMMARY
As we wrap up today’s episode, I want to leave you with a few key takeaways. Managing chronic illness is not just about addressing physical symptoms—it’s about understanding your body, managing your energy, and surrounding yourself with support. Recognizing the early signs of flare-ups can help you take proactive steps before symptoms worsen. Somatic awareness, pacing techniques, and symptom tracking are invaluable tools in managing daily challenges. Advocating for yourself in healthcare settings is essential—don’t hesitate to push for the care and attention you deserve. Your support system matters, so communicate your needs with loved ones, set boundaries, and seek out like-minded communities.
Healing is not linear, and some days will be harder than others. But you are not alone in this. There is always hope, and there are always ways to make life more manageable and fulfilling.
And if you’re ready to work with me one-on-one or explore my programs, visit www.wellnessineveryseason.com. I’d love to help you find clarity and purpose in your life.
Thank you for being a part of this incredible journey with me. Here’s to embracing your purpose, living intentionally, and finding wellness in every season of life. Until next time, take care of yourself and keep moving toward the life you’re meant to live.
[Music]
Outro:
Thank you for joining me on Wellness in Every Season. Take time to relax, heal, and be present. Next week, we will be talking to Dr. Flora Waple about skin care, hormones and weightloss.
Thanks for tuning into this week’s episode. I am your host, Autumn Carter, a certified life coach dedicated to empowering individuals to rediscover their identity, find balance amidst chaos, strengthen relationships, and pursue their dreams. My goal is to help people thrive in every aspect of their lives. I hope today’s discussion inspired you and offered valuable insights.
Stay engaged with our wellness community by signing up for my newsletter at wellnessineveryseason.com/free-resources. When you join, you’ll have the option to receive a five-day guide called Awaken and Unwind: Five Days to Mastering Your Mornings and Evenings, along with free guides, special offers on my programs, practical tips, personal stories, and much more.
Don’t miss out on these valuable resources designed to help you thrive in every area of wellness. Join today and start your journey to wellness in every season. Your shares, subscriptions, and reviews help us reach more people seeking empowerment, so please spread the word about our podcast.
Thank you for being a part of our podcast community. I look forward to continuing our conversation, sharing stories, and exploring wellness in all its aspects. Take care until our next episode. You can also work with me one-on-one or on-demand through one of my programs by visiting wellnessineveryseason.com/programs.
One last thing to cover the show legally: I am a certified life coach giving general advice. So think of this more like a self-help book. This podcast is for educational and entertainment purposes only. I am not a licensed therapist, so this podcast shouldn’t be taken as a replacement for professional guidance from a doctor or therapist. If you want personal one-on-one coaching from a certified life and parenting coach, go to my website, wellnessineveryseason.com. That’s where you can get personalized coaching from me.
See you in next week’s episode!
