Real Gratitude with Chronic Illness: Navigating Thanksgiving and Beyond

With Thanksgiving right around the corner, there’s an outpouring of gratitude challenges, thankfulness posts, and heartfelt reflections. It’s the season to count blessings, big and small. But if you’re living with a chronic illness, feeling grateful can be a bit more complicated. It’s not that we don’t want to feel thankful, it’s just sometimes harder to get there.

Gratitude has its own challenges when illness can disrupt our lives often. Finding gratitude doesn’t mean ignoring pain, fatigue, or the uncertainty of what each day brings. For those with chronic illness, gratitude often involves recognizing real-life challenges while also appreciating moments that make us smile and bring us joy. It’s not about pretending everything’s perfect; it’s about seeing value in the good that each day brings.

The benefits of gratitude, especially for those of us with health challenges

Hear me out, gratitude isn’t just a good idea. There are great benefits. Practicing gratitude with self-compassion is powerful for everyone, especially for those of us who are managing chronic illnesses:

Lessens stress

Dealing with chronic illness adds stress.

Pausing to focus on gratitude

Even for small things like a cozy blanket, an unexpected message from a friend, or a smooth doctor’s visit can ease stress and create calm.

Improves sleep

Sleep is crucial, but it can be hard to come by with a chronic illness. Reflecting on moments of gratitude before bed helps calm the mind, making restful sleep more likely.

Mood boosts

Living with chronic illness affects our emotions too. Practicing gratitude can lift our spirits and help us build the resilience needed to face hard days.

Builds resilience

Noticing moments of gratitude, even small ones, can help us bounce back from setbacks. Every bit of appreciation strengthens us for whatever comes next.

Ways to build a meaningful gratitude practice

Whether you’re managing a chronic illness or just want to adopt a new positive perspective, here are a few ideas:

Notice small wins and glimmers

Notice the small wins of progress and “glimmers” - like sunlight, a cozy cup of tea, or a moment of peace, that add up to a more authentic sense of thankfulness.

Keep a balanced journal

Write down one challenge from the day and pair it with a silver lining to keep your gratitude practice honest and grounded.

Share your wins

Share gratitude moments with a trusted friend, family member, or online community to create a shared sense of encouragement and deepen your gratitude.

Focus on what’s in your control

Recognize what you can control — like a comforting routine, a small act of self-care, or how you respond to a tough day. These small but meaningful choices bring peace and empowerment.

Find strength in faith

A go-to for me is to lean into my faith as a source of gratitude, drawing on moments of prayer, worship through music, reflection, or connection with a higher purpose to find peace and resilience, especially on the hardest days.

Whether you’re in good place health-wise or in the thick of it, gratitude has the power to help us find strength. Real gratitude isn’t about glossing over the hard parts of life — it’s about finding moments of light and holding on to them as long as we can.

Cheers to a gratitude practice that meets us where we are!