Four Ways to Combat Anxiety and Grief with Chronic Illness for Women Living in New York City
Let me start with a not-so-controversial opinion: The winter in New York lasts entirely too long. Yes, it starts off with the crispness of fall that cues every department store on 5th Avenue to deck their halls with holiday décor and cheer. It feels quite magical and you are struck by the hoards of tourists that have come far and wide to set their gaze on that glittering tree in the middle of Rockefeller Plaza. But then, all too soon, the calendar changes. The new year begins and the part of winter that seems to stretch into eternity is summoned. We know the spring is coming, but in the meantime, many of us find ourselves feeling stuck.
This is true of our metaphorical seasons of life. We experience changes, grief, loss, highs and lows. What do we do in this “waiting” season? How do we sit with the discomfort of feeling “stuck” in a season when we know that spring is coming, yet feels far away?
Meditation Helps Manage Anxiety for Women with Chronic Illness
Photograph by Madison Lavern
I will be honest, meditation isn’t my strength. But, it’s a muscle that requires practice and repetition. Meditation can decrease our stress and anxiety, increase focus and help us goal set with intentions for the day. It also helps center us and become in tune with our own bodies. Try getting a free app for meditation to practice using this mental muscle and find your zen!
Meditation is a powerful practice that can provide immense benefits to women with chronic illness and anxiety. For those facing the daily challenges of managing their conditions and navigating the overwhelming waves of anxiety, meditation offers a sense of calm and inner peace. By connecting with their breath and focusing their attention inward, women can cultivate a deep sense of relaxation and release tension held within their bodies. Additionally, meditation helps to quiet the racing thoughts and worries that often accompany chronic illness and anxiety, allowing women to gain a greater sense of clarity and perspective. With consistent practice, meditation can become a valuable tool for managing symptoms, reducing stress, and enhancing overall well-being for women on their journey towards healing.
Mindfulness Practice with Gratitude Helps Decrease Anxiety for Women with Chronic Illness
Photograph by Mathilde Langevin
Writing and journaling has the power to be such a cathartic experience. The act of organizing our thoughts onto paper (or a Google doc) allows us to process our feelings, reactions and emotions. If you’re feeling angry or hurt, try writing a letter to the person that you will never send. This can help find language to express your frustrations in a more positive way and provide an outlet for tension. If free writing isn’t your style, try bullet journaling. It takes 5 minutes and is an awesome way to start and end your day. Write down three things you are grateful for, an affirmation about your strengths and an intention for the day. Reflect on that before you go to bed and see how you can make tomorrow even better!
Mindfulness is a powerful tool that can greatly benefit women with chronic pain in reducing anxiety. By cultivating a non-judgmental awareness of the present moment, mindfulness helps women develop a new perspective on their pain. Rather than constantly fighting against it or anxiously anticipating its intensity, they learn to observe their pain without judgment or resistance. This shift in mindset allows women to disconnect from the negative thoughts and emotions that can fuel anxiety. Mindfulness practices, such as deep breathing and body scans, also help women develop a greater sense of bodily awareness and control. By focusing on the sensations in their bodies and becoming attuned to their breath, women gain a sense of empowerment and confidence in managing their pain. Through its gentle and compassionate approach, mindfulness supports women with chronic pain in reducing anxiety, fostering self-compassion, and promoting emotional well-being.
Yoga and Mindful Movement Helps Women in New York with Chronic Pain
Photograph by Jared Rice
Yoga may look easy, but friends let me assure you: it is not. Yoga poses are held for various lengths depending on the practice and flow. Holding these poses is a metaphor for life: life will place you in positions that are difficult, challenging and painful. The art of yoga is learning to breathe through these positions so you leave the mat knowing how to breathe through the valleys in life. This spiritual practice also reminds us of the power of community. We aren’t alone in the valleys. Breathing as one in class and sealing the practice with “Om” is a representation of the collective voice of the universe. We can adapt yoga to what we each individual need with chronic pain, like using a chair, yoga blocks, yoga blankets and more.
Yoga and conscious breathing techniques can be powerful allies for women dealing with chronic pain. The gentle, controlled movements of yoga can help increase flexibility, release tension, and restore balance in the body. When combined with intentional breathing exercises, yoga becomes a transformative tool for managing pain. Deep belly breathing, also known as diaphragmatic breathing, activates the body's relaxation response, reducing stress and promoting a sense of calm. This, in turn, can alleviate the perception of pain and enhance overall well-being. By incorporating yoga and intentional breathing into their daily lives, women with chronic pain can discover a renewed sense of control and find solace in their bodies' innate capacity for healing.
Therapy and Support for Women in New York with Chronic Illness
Being vulnerable in friendships isn’t always easy. Sharing our fears, sadness, frustrations or setbacks makes us feel exposed. But chances are when we admit to feeling defeated or anxious, that person will respond with “I get it, I’ve been there” or “I can see why you would feel that way, its not easy”. Share with those who will respond with empathy and care. When we share our own story, it gives others the courage to share theirs. Be bold. Be brave in being open with how you are really doing. Being our authentic selves in friendship provides us a safe haven to process the good and bad that life throws our way. If you want a confidential and unbiased confidant, find a therapist. There are many styles of therapy so find someone who fits with your needs and personality.
When it comes to providing therapy for women with chronic illness, there are various approaches that can be tailored to meet their specific needs. Cognitive Behavioral Therapy (CBT) is often utilized to help women understand their negative thought patterns and develop healthier coping strategies for managing their illness. Acceptance and Commitment Therapy (ACT) focuses on helping women accept their chronic condition and commit to living a meaningful life despite it. Additionally, Dialectical Behavior Therapy (DBT) can be effective in teaching women skills to regulate their emotions, tolerate distress, and improve their interpersonal relationships. These different types of therapy offer valuable tools and support for women, empowering them to navigate the challenges of their condition and live fulfilling lives.
Photograph by Priscilla Du Preez
The metaphorical winters of life are long and maybe even lonely. In the waiting, remember to breathe through the discomfort. Utilize your mindfulness, coping skills and lean on those who care about your well being in all seasons. The spring reminds us that life blooms out of broken things and change is a constant. Repeat the mantra: no season lasts forever-my spring is coming.
Women Can Navigate Chronic Pain and Chronic Illness in New York with Support
Having the right support in place can make all the difference when navigating anxiety, medical trauma and chronic illness. At Greater Washington DC and New York City CBT Counseling for Women, I specialize in helping women through medical trauma, anxiety and chronic illness. Together we can work through this and help you start thriving again. By working with a women’s therapist in New York, you can begin your journey to healing. Follow the steps below to get started on your journey to healing.
Get to know me here.
Fill out our convenient online mental health services contact form.
Feel Supported Every Step of the Way!
Other Mental Health Services Offered in New York by Women’s CBT
You deserve to feel understood, supported, and heard. You shouldn't have to face the unimaginable and then go through it alone. No matter what the unimaginable is, I am here to help. These services include therapy for anxiety and depression in both Individual and Women’s Support Groups. I also specialize in Cognitive Behavioral Therapy, Acceptance and Commitment Therapy, CPT for Medical Trauma, Perinatal Therapy, PTSD Treatment, and Therapy for Chronic Illness. For more helpful information check out my blogs and videos! All services are offered online in Washington DC, Virginia, and New York.