Many of us are dealing with health issues, mental and physical, that are chronic and can impact our capacities at work. Our energy levels, pain, and ability to concentrate may be unpredictable day-to-day, making it difficult to always plan accurately for what we might be able to get done. This can lead to feelings of guilt and shame that only add to the pressure we’re already experiencing given the situation we’re in. With all this in mind, I think it’s important to directly acknowledge that there are no perfect or one-size-fits all solutions to navigating this difficult situation. Working while managing persistent health issues is hard and sometimes incredibly frustrating, and even with the best laid plans you might struggle. That is okay. Having people around you whom you trust and can support you during these especially difficult times will be important landing spots when the following tools just don’t seem to cut it.
Understand the cues of your body and be honest about what you need: Often we have grown accustomed to pushing ourselves to the limit, either because our work culture sends the message we have to or because we convince ourselves there is no other way to get things done. When we can build awareness of our body and mind’s signals of specific needs, like rest, we can more proactively tend to those needs before we’re fully depleted.
Practice self-compassion: Your best self today might look really different than what your best self can offer tomorrow. This is normal; so instead of judging yourself on the tougher days, reassess where you may need to prioritize your time and focus your energy there.
Catch unhelpful comparison: Maybe you’re comparing to your “old” self - the you before your health change – and you’re frustrated with how hard it is to put in the same hours or energy as you did before. Or perhaps you’re comparing to a colleague who isn’t dealing with the same struggles as you. Catch these thoughts when they come up for you, and instead of following them, reorient toward more productive thoughts: “Where can I prioritize my time today?” What ways am I taking care of myself so I can show up in the ways I want and need to today?” “I am handling a lot and doing the best that I can.” Consider what phrases might be helpful to recenter you in the moments when you find your mind wandering to comparison and write them down somewhere you can readily see in times of need.
Ditch all or nothing thinking: Many of us fall victim to the cognitive distortion of black and white thinking that reinforces the belief that we have to be at full capacity all the time to do good work. Even without chronic health issues, this isn’t true; none of us are operating at one hundred percent all the time so we need to let go of the messages that lead us to internalize this. Instead, learn how to check-in with yourself and recognize where you may be struggling, not necessary as a signal to stop, but as a signal to reassess expectations to be more realistic.
Know your rights and plan for sick (or less-than-ideal) days: Make sure you are aware of your rights regarding leave and necessary accommodations that could be useful. You have complete agency over how and with whom you share your health information; however, it might be helpful for key players on your team to understand what you’re navigating so they can support you in practical ways. We can’t fully predict how we’re going to be day-to-day. That’s part of what makes chronic health issues difficult but thinking about how you might be able to build in buffer days in your plans can be helpful to protect against the negative ripple it can have on our life.
It’s important to reiterate that none of this is easy and you shouldn’t have to navigate this alone. A mental health condition can have considerable impacts on our physical health and vice versa; so remember to attend to all parts of yourself as you think about what care and support you need. Reach out: OITE-wellness@nih.gov - we are here for you!
