Self-Care and Chronic Illness: Choosing to Rest

by Dr. Tracy Scott, Psy.D.

Whether you are living with a chronic illness or not, one way to honor your self-worth and prioritize your health is by learning to rest.

Taking time to relax and do nothing, even if it’s just for a brief period, can have many benefits for both your physical and mental well-being. It can help lower blood pressure, release tension in muscles, improve mental clarity, restore energy, reduce stress and anxiety, improve mood, provide chronic pain relief, improve immune health, help build a stronger cardiovascular system, enhance sexual desire and encourage hope, all of which are essential for managing Stiff Person Syndrome and other chronic illnesses.[1]

Chronic Stress and Insufficient Rest: Effects on Health

Moreover, not getting enough rest can exacerbate negative health effects, making the body more vulnerable to illness and fatigue. Extensive research over several decades has demonstrated that chronic stress can have significant adverse effects on health. It may elevate blood pressure, increase vulnerability to heart attacks or strokes, raise heart rate, thereby heightening the risk of medical emergencies, and cause irregular heartbeats. Chronic stress is also associated with increased inflammation throughout the body, which can weaken immune function and heighten susceptibility to illnesses and viral infections. Additionally, it can contribute to feelings of anxiety, overwhelm, or irritability, potentially leading individuals to avoid healthy behaviors such as regular physical activity and instead adopt unhealthy habits, including neglecting to get adequate rest.[2]

Why Rest Is Elusive in Today’s Society?

Challenges to Inner Peace

However, in today’s world, finding true rest is more challenging than ever before. The relentless churn of global events, marked by wars, political turmoil, and widespread uncertainty, creates a background hum of anxiety that is hard to silence. News cycles bombard us with stories of conflict, division, and disaster, making it nearly impossible to fully detach or feel at ease.

Shadows of Distrust

Moreover, an atmosphere of fear and distrust permeates many aspects of daily life. Political divisions fracture communities, while skepticism toward institutions, leaders, places of worship, and even neighbors erodes our sense of security. It’s as if Loki, Oldin’s “blood brother” and the Norse people’s god of chaos, mischief, trickery, and deception, is no longer a myth but omnipresent.[3]

Technology and Constant Connectivity

Social media amplifies fears and disagreements, keeping us locked in cycles of debate and doubt long after we’ve closed our eyes at night.[4]

Information Overload

This constant state of alertness, fueled by external and internal tensions, prevents our minds and bodies from truly relaxing. We live in an age where information is instantaneous and relentless, leaving little room for the quiet moments necessary to foster genuine rest. The desire for safety, clarity, and connection is often met with ambiguity and noise, making rest an act of resilience rather than a simple pause.

The Culture of Busyness

Remote work and flexible schedules, while offering convenience, often erode the clear boundaries that once existed between professional and personal time. As a result, people struggle to designate moments for rest, feeling compelled to be available at all times. Additionally, conflicts can happen when people expect more from themselves than they can deliver or when they lack the necessary resources. Having overly high demands can make it hard to manage tasks effectively and leave you feeling strained when you cannot satisfy these demands.[5]

Finding ways to reclaim rest, whether through setting boundaries, unplugging from devices, or challenging the culture of busyness, is increasingly essential for our well-being.

Chronic illness often disrupts one’s ability to find meaningful rest

Chronic illness creates a complex environment where physical symptoms, psychological distress, sleep disorders, medication side effects, and lifestyle disruptions conspire to make true rest elusive.

• Living with a chronic condition often increases psychological distress, including anxiety and depression. Research shows that depression and anxiety are nearly twice as prevalent in those with chronic illness compared to the general population.[6]
• Over 50% of chronic pain patients report sleep disturbances.[7]

What does it mean to rest?

Defining rest can be challenging as it differs for each individual. Typically, rest is a state of relaxation and ease where both the mind and body undergo less activity and stress. Rest involves any action that enhances physical or mental health and spans a variety of activities.[8]

It can be active, such as taking a walk in nature or engaging in tai chi. On the other hand, it can also be passive, like spending a few moments sitting quietly, concentrating on your breathing, or enjoying calming music.

I particularly enjoy resting while listening to Rodrick Dixon sing “Make Them Hear You” (Three Mo’ Tenors). (2001). Make Them Hear You {Song} on Three Mo’ Tenors. RCA Victor.

Ultimately, it’s important to respect your journey and understand that rest is not a one-size-fits-all approach. Taking the time to explore what truly replenishes you, whether through active engagement or quiet reflection, can profoundly enhance your well-being. We all deserve this pause to nurture ourselves, and by doing so, we open the door to a more fulfilling and balanced life.

On my designated days of doing nothing, I often find myself getting lost in thought and admiring my garden and the wildlife while gazing outside my window or sitting on the lanai while simply closing my eyes and allowing my mind to wander.

3 Reasons we don’t let ourselves rest

Driven to make money, “I’ll rest when I am dead syndrome”

• “I’ll rest when I am dead syndrome reflects an individual with a high level of commitment and a reluctance to pause work, indicating that genuine rest will only occur after one has stepped into eternity. This person is exceptionally dedicated or occupied, often forgoing breaks, resting, or sleeping in pursuit of their objectives, even at the expense of personal well-being.

Believing that perfection equals success

• Research indicates that, despite some perfectionists appearing successful at times, there is no definitive evidence to suggest that they are inherently more successful than those who are not perfectionists. In fact, the constant pursuit of perfection can lead to heightened levels of stress, anxiety, and insecurity. These negative feelings may, in turn, hinder overall success rather than promote it. You may become more successful if you take time to rest.[9]

My mind won’t let me rest

• Today, individuals frequently dwell on everyday worries, uncertainties about the future, or past mistakes, struggling to calm their minds even when trying to relax, find peace, or sleep. Their thoughts, anxieties, and duties continuously whirl around, making genuine rest seem unattainable and nearly impossible.

Tips to incorporate Rest into your life

• Practice Gentle Self-Care Throughout the Day: Integrate brief periods of relaxation or mindfulness into your daily schedule. Techniques such as deep breathing, meditation, or simply taking short breaks to rest with your eyes closed can ease fatigue and refresh both body and mind, making it easier to manage symptoms and avoid overexertion.
• Plan a short getaway: A short getaway shifts your focus away from work and everyday pressures, allowing your mind and body to disengage from stressors. This break gives you the opportunity to be present, experience new sights, and savor simple pleasures without the usual distractions. Even a few hours away from your regular environment can renew your energy, boost your mood, refresh your perspective, give you something positive to look forward to, and help you return with a calmer, more rested mind.
• Connect with others: As social beings, we wither in isolation but flourish when connected. When we share quiet moments, laughter, or peaceful silences with others, our bodies respond, stress hormones drop, and pleasure chemicals rise. Reach out to that friend who always understands. Call your Jegna, whose wisdom steadies you. Sit with someone who matters and simply breathe together in a world that rarely slows down. On occasion, while connecting with friends, for some, sharing a cigar with a friend along with a bit of scotch or cognac calms through the ritual of preparation, the deliberate puffs, the slow sips, and the unhurried conversation. Time slows. Worries fade. And with each exhale, stress dissipates alongside the smoke.
• Speak with your healthcare provider: You should also speak with your healthcare provider if you are unable to rest due to your medication. Inform them if you are using caffeine or other stimulants. Difficulty resting or sleeping, as mentioned, can be a significant side effect, and your healthcare provider can help determine whether your medication needs to be adjusted or if there are strategies to help improve your rest. Do not make changes to your medication on your own; always consult your provider for guidance.

References (Endnotes)

1. 1. UCSF Department of Psychiatry and Behavioral Sciences. (2024, June 26). New study explores the transformative power of deep rest. https://psychiatry.ucsf.edu/news/new-study-explores-transformative-power-deep-rest
   2. Antoni, M. H., & Dhabhar, F. S. (2019). The impact of psychosocial stress and stress management on immune responses in patients with cancer. Cancer, 125(9), 1417–1431. https://doi.org/10.1002/cncr.31943

Chronic stress can hurt your overall health. (2023, July 27). Columbia Doctors. https://www.columbiadoctors.org/news/chronic-stress-can-hurt-your-overall-health#:~:text=Chronic stress can lead to, unhealthy behaviors such as smoking

1. 1. World History Edu. (2025, March 22). How Loki became the blood brother of Odin in Norse mythology. https://worldhistoryedu.com/how-loki-came-to-be-the-blood-brother-of-odin-in-norse-mythology/
   2. Jafar, Z., Quick, J. D., Larson, H. J., Venegas-Vera, V., Napoli, P., Musuka, G., Dzinamarira, T., Meena, K. S., Kanmani, T. R., & Rimányi, E. (2023). Social media for public health: Reaping the benefits, mitigating the harms. Health Promotion Perspectives, 13(2), 105–112. https://doi.org/10.34172/hpp.2023.13
   3. Asp, M. (2015). Rest. Global Qualitative Nursing Research, 2. https://doi.org/10.1177/2333393615583663
   4. British Psychological Society (UK). (2010). Depression In Adults with a Chronic Physical Health Problem. Depression in Adults with a Chronic Physical Health Problem – NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK82930/#:~:text=2.2.,-6.&text=Rates for depression were double, are shown in Table 2

M, S., S, M., Vadakkiniath, I. J., & A, G. (2023). Prevalence and correlates of stress, anxiety, and depression in patients with chronic diseases: a cross-sectional study. Middle East Current Psychiatry, 30(1). https://doi.org/10.1186/s43045-023-00340-2

1. Smith, M. T., & Haythornthwaite, J. A. (2004). How do sleep disturbance and chronic pain inter-relate? Insights from the longitudinal and cognitive-behavioral clinical trials literature. Sleep Medicine Reviews, 8(2), 119–132. https://pubmed.ncbi.nlm.nih.gov/15033151/
2. Allison S. E. (1970). The meaning of rest: An exploratory nursing study. In ANA Clinical Sessions (pp. 191–198). New York: Appleton-Century-Crpfts
3. Healthy Striving vs. Perfectionism – Student Wellness – University of San Diego. (n.d.). https://www.sandiego.edu/wellness/bewellusd/academic-success/healthy-striving-vs-perfectionism.php#:~:text=While some perfectionists may be, counter-productive to our success