Self-Care Tips for Entrepreneurs with Chronic Illness
I’ve tried the 9-5 life, just about every industry you can think of (…yes, even THAT one), and I’ve realized that’s just not for me. My brain, body, and, frankly, spirit won’t allow it.
My symptoms are too unpredictable, and “pushing through” only leads to my body physically rejecting the job, usually around the 7-10-month mark. Then it’s another 3 months of recovery or feeling like an absolute shell of a human with wicked nausea, splitting migraines, and the vertigo of a thousand tilt-a-whirls (which used to be my favorite ride, RIP).
If any of this sounds even remotely familiar to you, perhaps you’re also destined for the entrepreneur life.
Practical Self-Care Routines for Unpredictable Symptoms
It’d be pretty convenient if I could pencil in my debilitating migraines and vertigo in between the stuff I actually want to do, but that’s not how it works. That’s not how any of this works. I can eat all the right things, take all the right actions, and STILL flare up.
At the same time, I have learned enough about my triggers at this point to do what I can to minimize the things I know will hurt, like back-to-back meetings, gluten, and driving long distances in the heat.
I’m not going to say I’m some kind of self-care expert because there are definitely days I still forget to listen to my body cues, and I end up shaking before grabbing a snack, or I end up feeling like my bladder is going to explode before finally going to pee…
In any case, here are some things that have helped me find the tiniest smidge of balance.
I can’t and won’t guarantee that they’ll help you, but I sure hope they do.
Morning Rituals: Gentle Starts for Rough Mornings
Look, I’m a morning person, but going to sleep with a migraine only to find it’s actually gotten worse when you wake up is a special kind of hell.
When you wake up feeling like a bus hit you, the last thing you want is an elaborate routine.
So, what can you do instead?
Skip the doomscroll!!! All the horrifying content will still be around later in the day, I promise.
Try a few gentle stretches while still in bed or a quick meditation to give your nervous system a lil hug.
Hydrate. A glass of water on your nightstand can do wonders. If you’re feelin’ fruity, you can add a squeeze of lemon or ginger to it for some added digestive benefits.
Stick to safe foods. If dinosaur-shaped chicken nuggets for breakfast are your thing, I’m not going to judge you. “Fed is best” applies to all humans.
Predictability is a Myth
Chronic illness doesn’t follow a schedule, so most of us can’t survive without flexibility in our workday.
Pro Tips:
If chronic nausea hits, keep a stash of peppermint tea, ginger chews, or crackers at your desk.
For pain or vertigo, lie down for a few minutes with a heating pad or put a cold pack on your neck.
Use apps that remind you to take breaks and stretch but listen to your body and adjust as needed.
Evening Wind Down: Simplify Your Routine
Full disclosure: The bedtime reminder on my phone is set for 8:30pm sharp every night. This is when I start winding down for the day, even if I’m not officially going to sleep yet.
Skip the elaborate rituals and go for a warm bath with Epsom salts to relax muscles and ease pain.
Audiobooks or calming music can lull you to sleep without the blue light from screens.
Sleepytime lotion can be a Godsend!!!
Reflecting on one thing you’re grateful for definitely won’t cure your ailments, but it certainly can’t hurt them or make them worse, either.
Fitting in Appointments & The Art of Scheduling
Raise your hand if you maxed out your health insurance deductible in the first three months of 2024!🙋🏻♀️
I know a thing or two about being bopped from “““specialist””” to “““specialist””” with no answers, and I also know a thing or two about protecting myself in the process.
Here’s what that looks like:
Out-of-Town Appointments: Planning Like a Pro
Chronic illnesses often mean frequent and sometimes out-of-town medical appointments. (I’ve been bopping to and from Omaha for the past year, usually twice a month).
Use technology to your advantage. Apps like Google Calendar can help keep track of your schedule.
Plan buffer times around your appointments to rest and recover.
If driving is too exhausting, consider using ride-sharing services or asking a friend for help.
Telehealth: The Lifesaver
Whenever possible, opt for telehealth appointments. They save travel time and reduce the physical strain of getting to and from medical offices. Plus, you can attend from the comfort of your home, pajama pants and all.
Check your insurance—sometimes telehealth is WAY cheaper than in-person appointments.
If you have your own blood pressure cuff and pulse oximeter, you can show the medical professional your vitals in real-time.
Batching Appointments: Max Efficiency
I know I try to schedule multiple appointments on the same day or within the same week, especially if they’re out of town. This minimizes disruption to your business and consolidates travel…but it also comes with a few considerations.
Pros
You can go in with a game plan and scripts to use all day.
You can immediately share results or takeaways from one specialist with another.
Hopefully, less trips out of town and less spending $$$ on gas.
Cons
These types of plans require SO MANY SPOONS (read up on spoon theory if you have no clue what I’m talking about).
The effects of overexertion might set you back a day or two after all the appointments.
This requires a good amount of luck that all specialists will have availability within the same timeframe.
Practical and Simple Ways to Unwind
I promise on all things holy that I’m not going to suggest yoga in this section.
You know your chronic illness best, and I know when I’m in the middle of flares, the last thing I want is advice of any kind. I don’t even want advice-adjacent information. I just want someone to acknowledge how much it all sucks and maybe do my dishes for me or wash my hair.
Please skip this section if that’s where you’re at right now. No hard feelings!!!
Mindfulness Moments: Quick and Easy
Incorporate short, mindful breaks throughout your day, especially if you have an astigmatism like me and work on a laptop for hours on end.
Apps like Headspace or Calm offer quick guided meditations that can help you reset in just a few minutes.
Even a brief moment of deep breathing or listening to the birds can make a big difference.
Creative Outlets: Low-Energy, High-Reward
Find a hobby that brings you joy without draining your energy.
Painting, knitting, or even doodling can be therapeutic.
These activities distract your mind from pain and provide a sense of accomplishment.
You do not have to be a professional at any of these things or make money with them despite what TikTok might be telling you!!!
Nature Therapy: Get Outside
If you can manage it, spending even a few minutes outside can be incredibly rejuvenating.
A short walk, sitting in a garden, or just stepping out for some fresh air can help clear your mind and reduce stress.
Even throwing on a nature documentary or YouTube soundscape can do wonders for your mental health.
Getting Over the Shame and Guilt
Internalized shame about living with your chronic illness might just be one of the absolute worst things on this planet.
Take this blog post. It took me weeks to write because my mind often moves faster than my body allows, and the two end up battling like chickens*
*Funny story about chickens: We took our dog to our favorite local-owned pet store, and the owner told us a story about her tattoos. Apparently, she got two chickens to symbolize her aunts, whom she loves dearly but who also quarrel to no end.
Embrace Your Limits
Accept that it’s okay to have limitations.
Remember that chronic illness is not a personal or moral failure.
Acknowledge that your body has different needs and that pushing beyond those limits is straight-up harmful.
Prioritize your health without guilt because YOU are the one who has to live in your body!!!
Communicate Openly
Be honest with your clients and team about your health.
Setting realistic expectations and boundaries helps everyone understand your situation.
It’s better to be upfront than to overpromise and underdeliver.
If the latter happens anyway, acknowledge that we’re all human!!!
Adults are in charge of their own emotions, and someone else’s disappointment/contempt/whatever else is NOT YOUR PROBLEM.
Celebrate Small Wins
Recognize and celebrate small victories.
Managed to get through a tough day?
Finished a project despite feeling terrible?
Showed up for a friend when you could barely show up for yourself?
Give yourself credit where it’s due.
Taking Naps Doesn’t Make You Lazy
In case you needed a final reminder today, listening to your body doesn’t make you…
A bad person
Lazy
Weak
Selfish
It makes you WISE and HONEST and COMPASSIONATE, which the world could really use more of tbh.
