Coping With Flare-Ups in Chronic Illness
By Nathan Galvan, LPC-Associate
Supervised by Jennifer Buffalo, LPC-S, LMFT
Living with a chronic illness often means handling both the expected and the unexpected. There are the daily routines we plan for—getting ready for work, going grocery shopping, cleaning up around the house, or spending time with loved ones. And then there are the moments we don’t plan for. A flare-up can change everything. Whether you’ve prepared for it or not, flare-ups have a way of interrupting life right when you least expect it.
What is a Flare-Up?
A flare-up is a temporary worsening of symptoms in a chronic condition. This might mean an increase in pain, fatigue, inflammation, or other symptoms that are specific to your diagnosis. Flare-ups can last for hours, days, or sometimes weeks, and while they’re common, they’re also unpredictable.
Take ankylosing spondylitis for example, a form of arthritis that mainly affects the spine. On good days, someone may be able to go about their routine with only mild discomfort. But during a flare, stiffness and pain can become so intense that even getting out of bed or sitting in a chair feels difficult.
The Nature of Flare-Ups
Flare-ups are not a sign of weakness. They happen to people with all kinds of chronic conditions and can be triggered by many things: stress, changes in weather, overexertion, illness, or sometimes nothing at all. Some days may feel great—you might cross everything off your to-do list. Other days, it may feel like just making it through the day is all you can do. Both are real, and both are part of living with chronic illness.
Practical Strategies for Flare Days
Rest and pacing
Your body needs rest, and that’s okay. Resting isn’t “giving up,” it’s listening. Pacing can also help—breaking things down into smaller steps, taking breaks in between, and stopping before symptoms get worse.
Adjust expectations
Flare-ups may mean putting off tasks or asking for help. Having a plan for flare days—like keeping quick meals ready or asking a friend for support—can make it easier to shift your day when you need to.
Comfort strategies
What comfort looks like is different for everyone, but it’s important to find what helps. Maybe it’s a heating pad, medication, comfortable clothes, or small stretches to ease stiffness. Think of these as tools, not last resorts.
Stay connected
Chronic illness can feel isolating, especially during a flare. Reaching out to a trusted friend, online community, or support group can remind you that you don’t have to go through it alone.
Mindfulness and grounding
Even a few minutes of breathing exercises, meditation, or listening to calming music can help bring your nervous system down and give you a sense of control in the middle of a flare.
Processing emotions
Flare-ups aren’t just physical—they bring emotional weight too. Frustration, grief, or discouragement are all normal. Talking it out, journaling, or working with a therapist can help you process those feelings instead of carrying them alone.
Long-Term Strategies
- Track patterns: A symptom journal can help identify triggers and patterns over time.
- Flare-up toolkit: Keep comfort items, medication, or distractions (like books, podcasts, video games or crafts) ready for the days that are harder to manage.
- Communicate with providers: Writing down questions or symptoms before appointments makes it easier to advocate for yourself.
- Build support: Groups and therapy can provide coping tools and remind you that you’re not facing this journey by yourself.
Flare-ups are a part of chronic illness. They don’t erase progress, and they don’t define you. Learning how to respond—with rest, flexibility, and compassion—can make flare days easier to carry.
If you or someone you know needs support, contact us at Luminary Counseling. We offer both individual therapy and support groups, including a Chronic Illness Support Group! Reach out to us at [email protected] or [email protected] if you’re interested.
