Check out G&STC Therapist Cindy Ramos talking with HealthCentral about managing a chronic condition at the office
Check out G&STC Therapist Cindy Ramos talking with HealthCentral about managing a chronic condition at the office.
Thriving at work is possible
“‘With a combination of patience, communication, community, self-compassion, as well as a handful of practical adjustments, it is possible to not only survive—but truly thrive— in your work day,’ says Cindy Ramos, a mental health therapist with the Gender & Sexuality Therapy Center in New York City.”
Building your support system
“‘Building a support system outside of work can be incredibly beneficial,’ says Ramos. Whether it’s made up of friends or family, people near or far, having a go-to support team provides you with a network of loved ones who you can call during your lunch break for laughs or a listening ear when the All Alone Blues start to get you—and your efficiency—down she says. Research published in 2021 in JAMA Psychiatry suggests that just 10 minutes on the phone is adequate for combatting productivity-killing feelings of loneliness and even lowering stress.
A bonus of talking to your friends about how your illness impacts your mood and productivity at work is that it enables them to better understand how your illness shows up in general, adds Ramos. ‘This can strengthen your friendship overall and result in them suggesting hangouts that are more accessible to you,’ she says. This, in turn, can decrease social stress, which can exacerbate feelings of loneliness as well as worsen symptoms that are incompatible with your workday.”
The benefits of tracking symptoms
“‘Many people with chronic conditions benefit from keeping a journal to track their symptoms,’ according to Ramos. The act of keeping a symptom journal encourages individuals to tune into their bodies, she says. This can be extra valuable for those who have historically coped with their condition by dissociating, which can lead to productivity-robbing over-exertion.
The data written down also ‘enables individuals to see patterns—such as which times of day or week they feel better or worse—and how factors like diet, activity level, and/or stress may impact their health,’ she says. ‘This information can help individuals understand when and how they might adjust their work schedules, so it better aligns with health.’”
More from G&STC therapist Cindy Ramos on this topic:
When to talk about your condition at work
Deciding when to talk to your employer, coworkers, or HR about your condition is a deeply personal choice, and it really depends on your comfort level and the demands of your job. Ideally, it's when you feel safe and ready to share, or when you know your condition might make certain tasks more challenging.
Opening up about your needs can lead to valuable accommodations, helping you continue to thrive at work. While there is always some uncertainty, fearing that others may question your ability, it’s important to remember that your dedication and the work you’ve already done speaks volumes. By initiating an honest conversation, you create an opportunity for understanding and collaboration, empowering both you and your employer to find solutions that allow you to succeed and feel supported.
Why communication matters
Open communication about your daily struggles helps those closest to you understand how your condition may affect your relationships, events, or activities you're invited to. It’s also important to recognize that these challenges are not a reflection of the people around you, and involving them in your journey can allow them to offer support in ways that are most helpful to you. Having this support network means you don't have to face your challenges alone, and it can strengthen both your relationships and your ability to manage your condition.
Sharing symptoms with providers
Tracking symptoms also provides valuable insights that can be shared with loved ones or healthcare providers, fostering clearer communication and enabling better management of their condition. Additionally, this information can be helpful in adjusting work schedules or planning for flare-ups, ensuring that they can manage their health more effectively.
A gentle reminder
Living with chronic conditions myself and supporting clients who face similar challenges, I've discovered that small changes can have a big impact. You are not defined by your pain. With patience, self-compassion, advocacy, community support, and a few practical adjustments, you can not only survive but truly thrive in your workday.