HOW ACT FOR CHRONIC ILLNESS CAN HELP YOU LIVE A FULLER, MORE MEANINGFUL LIFE

A Guide to Living Well

Living with a chronic illness isn’t just about managing symptoms—it’s about navigating a whole new way of living. The physical symptoms are very real, but often the emotional symptoms that inevitably come are just as difficult.

I started running ACT for chronic illness groups in May 2024. I continue to do it not just because of the strong evidence-based benefits, but because of the real, powerful changes I see firsthand. At the beginning, everyone says, “Dr. MC, just make me feel better.” But by the end, the overwhelming sentiment shifts: “I may not feel physically better, but I interact with my illness in a completely different way—one that isn’t so negative or rigid.”

It can feel like life has veered off course, like you’ve lost control. But what if you could still find purpose and fulfillment, even in the midst of it all? That’s where ACT comes in.

You’re Not Broken: What Is Acceptance and Commitment Therapy (ACT)?

ACT isn’t about “fixing” you—because you’re not broken. Instead, it helps you reframe how you approach life. The goal isn’t just to feel better; it’s to live better. ACT teaches you how to make space for difficult emotions, accept what’s out of your control, and focus on what truly matters. At its core, ACT is built around three fundamental principles: being present, opening up, and taking meaningful action (Hayes, Strosahl, & Wilson, 1999).

How ACT for Chronic Illness Changes Your Relationship with Your Health

Let’s be honest—you didn’t sign up for this. No one does. Chronic illness reshapes life in unexpected ways, and it’s normal to grieve the version of yourself that you used to know. ACT won’t take away that grief, but it can help you move forward in a way that feels meaningful (Dahl, Plumb, Stewart, & Lundgren, 2009).

Three Core ACT Principles to Help You Live Well

1. Mindfulness & Staying Present

• Instead of getting stuck in regrets about the past or worries about the future, ACT encourages you to focus on the here and now (Kabat-Zinn, 1990).

• Simple mindfulness techniques—like deep breathing, engaging your senses, or grounding yourself in the moment—can help ease stress and mental exhaustion.

2. Acceptance & Letting Go of Struggle

• Acceptance isn’t about giving up—it’s about making room for reality so you can focus on living your life (Hayes, Luoma, Bond, Masuda, & Lillis, 2006).

• ACT introduces cognitive defusion, a technique that helps you separate yourself from unhelpful thoughts. Picture your negative thoughts floating away like leaves on a stream—you don’t have to chase them or let them control you (Blackledge & Hayes, 2001).

3. Living According to Your Values

• What really matters to you? Chronic illness might have changed how you do things, but it doesn’t have to change why you do them.

• ACT encourages you to clarify your values—things like connection, creativity, compassion, or personal growth—and take small, meaningful steps in alignment with them (Wilson & Murrell, 2004).

What Is One Step You Can Take Today?

Want help clarifying your values? Try my free Values Sorter tool to discover what truly matters to you: www.dr-mcb.com/values

Take a moment to reflect: If you looked back on your life years from now, what would make you feel proud? What kind of person do you want to be, even in the face of adversity?

ACT reminds us that even with chronic illness, we still have choices. While we can’t always control our circumstances, we can control how we engage with them.

Living Well Starts Now

Living well with chronic illness isn’t about waiting for a cure or hoping the pain disappears. It’s about showing up for your life right now, in whatever way you can. It’s about choosing to focus on the things that bring you meaning, rather than getting stuck in the struggle. This is your journey. And you’re still in the driver’s seat.