Balancing Act: Tips for Managing Time and Stress with a Chronic Illness

As if holding down a job in today’s world isn’t tough enough, taking care of a chronic illness at the same time can seriously complicate things.

Chronic illnesses often come with symptoms like fatigue, pain, and brain fog, making it essential to balance work and obligations with rest, stress relief, and focusing on your health.

Here are some tips and tools I use that can help you navigate this balancing act.

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How to effectively manage your time

You’ve likely heard the phrase “time is money.” And to some degree, it’s true — time is a limited resource that you have to spend working and taking care of yourself.

Here are some ways to get the most bang for your buck.

1. Plan ahead and prioritize tasks

When it comes to time management, planning ahead is key.

I use the calendar app on my phone because it’s easy, and I always have my phone. I can add notifications to remind myself when to do certain tasks. And you can add recurring reminders for certain tasks, whether you do them daily, weekly, monthly, etc.

It helps to plan when I’ll do certain tasks and how long it will take me. My energy levels are highest in the morning, so that’s when I plan to do my most important and time-critical work.

Allocating specific times for tasks and breaks can be the difference between productivity and just spinning my wheels with busy work.

2. Establish flexible work arrangements

I highly recommend working from home if you can swing it. It helps me avoid spending time and energy commuting while working in a comfortable environment. I work from my recliner or bed when I need to.

Of course, I understand that not all jobs have this option. If you’re in a field where working from home isn’t possible, I recommend talking with your boss or HR department to negotiate flexible working hours and discuss other accommodations, like periodic breaks.

It can help you make the most of your time while allowing for fluctuating energy levels and medical appointments.

3. Take advantage of assistive technology

AI-powered assistants

Artificial intelligence (AI) is our friend. Don’t fear the friend! I use AI assistants like Google Assistant, Apple’s Siri, and Amazon Alexa to set reminders, manage my calendar, and keep track of tasks.

My bestie Alexa reminds me to eat, stop working, wake up, make phone calls, start and stop tasks, and more. She’s a great assistant — and she’s never asked for a raise!

Voice-to-text apps

Tools like Dragon NaturallySpeaking allow you to dictate notes and emails instead of typing to help reduce strain on your hands and wrists. It’s available for computers and mobile phones.

I don’t even type text messages anymore. I just speak into my phone’s talk-to-text feature and watch the magic happen.

Plaud Note

Plaud Note is an actual device that’s about the size of a credit card. It allows you to record phone call conversations (hello, doctor’s appointments) and meetings (virtual or in-person). Then it provides you with an audio recording, transcript, and summary of the recording — it’s amazing.

I don’t have to take notes anymore. I can fully participate in conversations knowing that Plaud is taking notes that will appear in my email inbox! It’s a little pricey but so worth it.

Fathom

Fathom is a free software that has the same functions as Plaud Note but for my desktop and laptop. I connected it to Zoom, Google Meet, and Teams — all the video meeting platforms I use.

How to stress less

It would be great if we could snap our fingers to dissolve stress. It clearly takes a toll on our physical and mental health. The following tactics help calm my body and mind, and I always feel better when I’ve made time for them in my daily routine.

1. Meditate and practice mindfulness

I highly recommend incorporating mindfulness and meditation into your daily routine to manage stress.

Apps like Headspace and Calm offer guided meditation sessions that can be done in short bursts throughout the day.

I like to start my day with a gentle stretch and “check-in” of each body part before I get out of bed. It centers and relaxes me, so I can start my day with a sense of grounded awareness.

2. Stay active

Low impact exercises like yoga, tai chi, or walking are my favorite ways to move throughout the day. These activities help reduce pain and improve my mood without overwhelming my body, and they don’t require equipment.

I incorporate simple stretching exercises at my desk to alleviate tension and prevent stiffness. Apps like StretchClock can remind you to take stretch breaks.

Read more: 10 At-Home Exercises for Multiple Sclerosis

3. Seek counseling and join support groups

Consider speaking with a therapist who specializes in chronic illness. Cognitive behavioral therapy (CBT) can help manage the emotional impact of chronic pain and fatigue.

I used the online therapy platform BetterHelp to find a therapist and have been very pleased. I can schedule an appointment when and wherever works best for me.

I also recommend joining online or in-person support groups where you can share experiences and coping strategies with others who understand your situation. You can connect with others in your condition’s Bezzy community forums. We have live chats about different topics every week, and it helps to connect with others who get it.