Navigating Chronic Illness: A Five Stage Journey Through Healing

Living with a chronic illness is a journey, and from my experience working with many individuals over the years plus my own long-term health challenges, I have observed a common pattern of emotional and physical healing. People with chronic conditions often move through a series of 5 stages in their recovery and self-management. While each person’s journey is unique, there are five stages that seem to be common in how they unfold.

1. Awareness
The first step in healing is awareness - you cannot change what you are unaware of. When you bring awareness to something - whether it’s a painful body part, a long-standing emotional pattern, or early signs of illness - you start to notice it in a different way. You tap into your intuition, sensing that something doesn’t feel right, and this insight starts creating the foundation for a deeper understanding, and if you are ready to move to the next step - meaningful change.

2. Resistance and Denial

Becoming aware of a chronic condition or injury is often met with resistance, as it can be overwhelming to recognise the magnitude of the issue and so it can lead us into denial. Many people experience a back-and-forth between awareness and denial.

This is perfectly normal, we have all been there. As researcher Brené Brown says: “vulnerability is the source of hope, empathy, accountability and authenticity”. Pausing to acknowledge this vulnerability, even when it is uncomfortable, is a key step towards healing.

3. Acceptance
The next stage is accepting where you are. Acceptance doesn’t mean giving up - it means you release the denial and recognise that something needs to be done. Awareness without acceptance can keep you stuck and frustrated - you might complain about the problem without taking action, this reaction is the uncertainty of how to move forwards. Acceptable allows you to take ownership of your health.
This realisation often brings clarity to start taking control of your own health. You accept the reality of the illness or injury and prepare to take the next steps opening the door to the ultimate goal - change.

4. Understanding and Contemplation
In this stage, you begin to understand how the illness affects your daily life, both physically and mentally. It’s a deeper level of awareness, where you start to connect the dots between you symptoms and their wider effects. This is often a time of knowledge seeking: self - research, joining support groups, getting second opinions and consulting professionals.. Understanding how the illness impacts you holistically is a key part of this phase.

Tip: Consider journaling about how your condition affects different areas of your life. This can help clarify your needs and priorities.

5. Commitment
Here, you decide what you’re realistically able to commit to in terms of managing the illness. This could be weekly physiotherapy sessions, regular mindfulness practice, joining that walking group you have always wanted to try or making dietary changes. The important thing is that your commitment is achievable and sustainable, setting you up for success in the long term.

Small, consistent steps can lead to significant progress, for example:

• Committing to 10 minutes of stretches and journaling in the morning.

• Scheduling one health - related appointment a month.

Remember, it is about building momentum NOT perfection!

Change
When we think of the concept of “change” we often think of dramatic life events for example a new job, having a baby or catering for an elderly parent. However, deep growth type of change is often subtle. Whether the improvement is 1% or 10%, the fact that you are moving forward is what matters. Progress doesn’t have to be dramatic—it’s about taking consistent, meaningful steps toward better health. Over time these small shifts compound and lead to profound transformation in mind, body and spirit.

The Healing Cycle

This cycle isn’t a one-time process, nor is healing linear. It’s a journey that repeats as new challenges arise and you may find yourself revisiting these stages. This is part of it - so stay with it! You will continue to discover more, develop strength, adapt with resilience, integrate fully and grow continuously.

Navigating chronic illness is difficult, but understanding these stages can help you take control of your healing, one step at a time.

Take a moment to reflect: Where are you on this journey? What small step can you take today to move forward?

Navigating chronic illness is challenging and scary, but understanding these stages can give you a sense of control and hope. As we know the only thing stronger than fear is hope. Progress comes from consistently showing up for yourself, one step at a time.

If you found this helpful, consider getting in touch! Together, we can empower your healing journey.