Many clients who come to see me in therapy are coping with an acute injury or health change. For example, they may have sustained an injury while playing a sport or been given a new medical diagnosis. A sudden injury or health change can feel shocking and is often difficult to cope with. You may be trying to adjust to changes in mobility and functioning and worried about when and if you will return to your “normal” self.
Often, the most pressing concern is: Will I get better? And when? The uncertainty is difficult to tolerate. While some injuries or diagnoses have clear treatment plans and timelines, more often it is not crystal clear what someone’s recovery or medical journey will look like. The anxious brain likes to jump to worst-case scenarios when uncertainty exists. It takes a “better safe than sorry” approach, leading us to think about all the possible horrible outcomes so we can be prepared. However, these worst-case scenarios may never come to pass, and anxiety can start to take up more and more space in your daily life.
An injury or new diagnosis can feel like a never-ending emotional roller coaster ride that you never wanted to take. It can be challenging to acknowledge the reality of the injury or diagnosis, including sudden changes you may be facing, without thinking that your life is doomed. Below are some strategies for coping with an acute injury or health diagnosis.
Gather information about your injury or diagnosis
It is helpful to be informed about your condition, as a general understanding can help you have effective conversations with health care providers. It is useful to use reputable sources for gathering information, and your medical team may be able to offer resources. Keep in mind that not all of your questions may have firm answers, and there may be limits to what you or your medical team may be able to know.
While it is difficult to tolerate uncertainty, be mindful of not going down an information-gathering rabbit hole that consumes too much of your time and life. If you notice that trying to gather information about your condition is taking over your daily life or that your anxiety is increasing, set time limits for gathering information. For example, 30 to 60 minutes a week.
Express your feelings
A sudden injury or diagnosis can create a wave of emotions. You may feel scared, apprehensive, sad, angry, frustrated, etc. Trying to suppress your emotions can intensify them. Find an authentic way to express how you are feeling. For example, take five to 10 minutes daily to write out your thoughts or feelings, say them aloud on a voice memo app, or share how you are feeling with a trusted friend or family member. If it feels unfamiliar and anxiety-provoking to talk about your feelings, consider doing so in a less focused or pressured environment. For instance, you may talk about your feelings while traveling in the car with soft music playing.
Seek support and accept help from others
It can be unfamiliar and challenging for some people to accept help from others. Maybe you are used to doing everything yourself, and accepting help leads you to feel incapable. However, accepting help from others allows people who care about you to be of assistance during a difficult time. This is beneficial for them as well as for you. Also, spend time with people you are comfortable with and enjoy. It is natural to feel down, withdraw from others, and isolate ourselves during stressful periods. Yet, isolation can worsen mood. Even if you don’t initially feel like it, carve out some time with others. Your desire to be with others may increase over time. Also, it may be helpful to seek out connection with others who have the same injury or diagnosis. Talking with others with a shared understanding and hearing about others’ treatments, recovery, and coping strategies can feel relieving and supportive.
Set realistic expectations and goals
It can be difficult to accept limitations or the reality that there are some things you may not be able to do or need to do in a different way. It is important to give yourself space and time to grieve any losses you are experiencing. Expecting too much of yourself or trying to ignore the current circumstances can lead to increased frustration, anger, and sadness. Also, trying to meet unrealistic goals may deplete you and lead to less functioning and ability than you would have if you set more realistic and sustainable goals.
Just because you have limitations or there are certain things you cannot do does not mean you are incapable. Non-judgmentally ask yourself what you can and want to realistically take on, and aim to set small, doable goals.
Focus on what brings you meaning and purpose
A new injury or diagnosis can be anxiety-provoking and scary, and can highlight what or who you care most about. Certain activities may be different now, yet there are likely things or people who continue to be meaningful to you. Carve out time for them. Stay connected, or reconnect, to what feels most important and fulfilling to you. You may find that many of these things are simple and joyful, such as spending time with loved ones or time in nature.
Remember that uncertainty does not automatically mean bad
The anxious part of our minds equates uncertainty with bad based on self-protection and preservation. While a good outcome is not guaranteed, neither is a bad one. The future could be incredibly difficult, and it also could be better than you are thinking or neutral. When your mind wants to leap ahead to worst-case scenarios, pause, take a slow breath, and remind yourself, “Uncertain does not mean bad; it simply means unknown.” Then refocus on the present moment and a values-based action you can take today.
