6 Tips for Brain Retraining and Overcoming Chronic Illness
Navigating chronic illness can feel like an uphill battle, but your mindset plays a BIG part in shaping your recovery journey. It influences your ability to overcome stressful obstacles and manage flare-ups along the way. While the path ahead may seem daunting, your attitude ultimately determines the trajectory of your recovery.
By cultivating an optimistic outlook, courage, and determination, one can overcome limitations, including uncomfortable symptoms associated with chronic illness.
In this post, we'll explore seven actionable tips for brain retraining and overcoming the hurdles of chronic illness.
What Is Brain Retraining?
The human brain exhibits neuroplasticity, a capacity to reorganize itself, enabling learning, clearer decision-making, and recovery from trauma. Neuroplastic changes can either benefit or hinder us, significantly influencing our health, decision-making abilities, and stress response. Brain retraining, a facet of neuroplasticity and a tool used to help regulate the nervous system, needs consistent repetition over time to effectively reshape and rewire thought patterns and neural pathways.
Let’s look at a few forms of brain retraining that are beneficial for your chronic illness recovery journey.
The Power Of Positivity
When dealing with obstacles, flare-ups, or other challenges during your chronic illness recovery journey, having a positive mindset is crucial. It's not about disregarding your body's signals or denying your experiences; instead, it's about creating a sense of safety and resilience amidst the difficulties. Finding the silver lining in every situation can be incredibly beneficial.
One strategy for maintaining a positive outlook is practicing gratitude. Even in the midst of pain or anxiety, there are often things to be grateful for – whether it's the support of loved ones, moments of joy and peace, or small victories along the way. Taking time each day to reflect on these blessings can alter your perspective, allowing you to concentrate MORE on the positives, improving your chances of recovery, and expediting the process.
Another key aspect is reframing negative thoughts. It's natural to experience fear, frustration, or sadness when dealing with chronic illness, but dwelling on these emotions can exacerbate the suffering. Instead, try to reframe negative thoughts into more empowering perspectives. For example, rather than seeing setbacks as failures, view them as opportunities for growth and learning.
Maintaining a positive outlook in the face of chronic illness is not always easy, but it is possible and very rewarding.
Embracing Self-Compassion
It's important for you to remember to be gentle with yourself on your recovery journey. Chronic illness can bring about feelings of frustration, self-doubt, and even guilt, but it's crucial to treat yourself with kindness and compassion, just as you would a dear friend or a child facing similar challenges.
Give yourself GRACE.
One way to practice self-compassion is by reframing negative self-talk. Instead of criticizing yourself for perceived shortcomings or setbacks, you can offer yourself the same understanding and encouragement you would offer to a loved one. This might involve challenging negative beliefs about yourself and replacing them with more compassionate and realistic perspectives.
Another helpful strategy is to develop a sense of self-love and acceptance. This involves recognizing and embracing your inherent worth and value, regardless of your health status or current circumstances. Rather than seeking validation from external sources, you can learn to find fulfillment and contentment within yourself, just as you are.
Finding Purpose And Meaning
When battling a chronic illness, a sense of purpose can give you a reason to keep moving forward, even when the path ahead seems uncertain or overwhelming. It can help you find meaning in your experiences and remind you of the bigger picture, rather than keeping you hyper-focused on the finer details that often cause MORE stress.
For example, journaling prompts can be a powerful tool for exploring your values and aspirations. Questions such as "What brings me joy and fulfillment?" and "What legacy do I want to leave behind?" can help you clarify your priorities and identify activities that align with your sense of purpose.
Similarly, visualization exercises can help you imagine your ideal future and the steps you need to take to make it a reality. By visualizing a safe and meaningful future, you are not only helping yourself to reconnect with your purpose, but also rewiring your brain and nervous system to perceive safety. This is key to recovering from chronic illness and pulling the nervous system out of fight or flight mode.
Building Resilience
Building mental toughness and resilience is essential for navigating the challenges of chronic illness and bouncing back from setbacks.
One strategy for building mental toughness is practicing mindfulness and staying present in the moment. Mindfulness helps us stay grounded and centered, even when faced with difficult emotions or situations. By learning to observe our thoughts and feelings without judgment, we can develop greater emotional resilience and cope more effectively with stress that comes with chronic illness recovery.
Another key strategy is reframing setbacks as opportunities for growth and learning. Instead of viewing setbacks as failures, we can choose to see them as valuable lessons that help us become stronger and more resilient. By adopting a growth mindset and focusing on what we can learn from our experiences, we can turn setbacks into opportunities for growth and development.
Additionally, maintaining a strong support network is crucial for building resilience. Surrounding ourselves with positive, supportive people who believe in us and our ability to overcome challenges can provide invaluable encouragement and motivation during difficult times. Find yourself an uplifting community of people recovering from chronic illness, or join our server HERE.
Healing Power Of Hope
Hope is a powerful force that can help your brain and nervous system feel safe, even in the darkest of times. This sense of safety is needed to move the body into a state of healing.
Hope is the belief that better days are ahead, that healing is possible, and that we have the strength within us to overcome adversity.
Countless individuals have defied the odds and reclaimed their health, serving as hope and inspiration for others on their own journey. Their stories remind us that consistency, determination, and the innate healing power of the human body, can overcome even the greatest of health challenges.
Take myself, for example, I battled chronic fatigue syndrome and adrenal fatigue for years before discovering the power of mind-body techniques like brain retraining, mindfulness, and nervous system regulation. Through consistent practice of mind-body techniques, patience, and functional medicine, I went from being bed-bound to working full-time and spending time with loved ones again.
Listening or reading about other’s recovery journeys and healing stories can restore hope, helping propel you forwards to write your own recovery story.
Celebrate Your Progress And Milestones
Take a moment to celebrate your victories, no matter how small they may seem. Each step forward, no matter how tiny, is a triumph worth acknowledging and honoring. Those positive emotions will flood your system and help regulate the body’s stress response. Whether it's getting out of bed on a difficult day, trying a new healthy recipe, or simply taking a moment to breathe deeply and center yourself, every action you take toward wellness is a cause for celebration.
As you reflect on your journey, consider the progress you've made along the way. Think back to the challenges you've faced and the obstacles you've overcome. Recognize the strength and courage that lies within you, the resilience that allows you to bounce back from any of your setbacks, and the determination that keeps you moving forward.
Your journey toward recovery is not just about reaching a destination; it's about the person you become along the way. It's about the lessons you learn, the insights you gain, and the transformation that takes place within you. Many people who have battled chronic illness, especially those who have recovered, often do not come out on the other side the same as they were before. This can be beneficial.
So take a moment to celebrate yourself, to honor your journey, and to reflect on the person you've become. You are strong, you are resilient, and you are capable of achieving anything you set your mind to, including recovery.
Remember that you are not alone on this path. There is a community of individuals who understand what you're going through and are here to support you every step of the way. Lean on your loved ones, seek out support groups, and connect with others who share your journey. We have a free support group that you can join HERE, if you are looking for others who are currently on their recovery journies.
If you are looking for more one-on-one support, I do offer neuroshift coaching sessions for brain retraining and nervous system regulation HERE.
As you continue to explore brain retraining techniques and holistic approaches to chronic illness management, keep an open mind. Be gentle with yourself, celebrate your victories, and never lose sight of the incredible potential within you.
You are stronger than you know, and you have the power to create the vibrant, fulfilling life you deserve. Trust in yourself, trust in your journey, and never forget that the best is yet to come.
Happy healing,
Dr. McKenzy
References
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5209342/
https://www.nih.gov/news-events/nih-research-matters/retraining-brain-treat-chronic-pain
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10886399/
https://drruscio.com/neuroplasticity-training/
