The Art of Pacing: Finding Balance with Chronic Illness
Living with a chronic illness often means navigating fluctuating energy levels, unpredictable symptoms, and the emotional toll of not being able to do what you used to. This can leave us feeling frustrated and disheartened to want to do more than your body allows. One of the most supportive tools for people managing chronic conditions is pacing defined as a gentle, proactive approach to managing energy and reducing symptom flare-ups.
What is Pacing?
Pacing is a strategy that helps us find a sustainable rhythm in daily life. Instead of pushing through fatigue or pain (which often leads to flare-ups), pacing encourages us to listen to our bodies, rest before exhaustion sets in and prioritize what truly matters. It’s essentially about not about doing less, but rather it’s about honouring our needs and limits.
Why Pacing Matters
When living with chronic illness, the cycle of fluctuating energy levels exist where you may feel slightly better and overexert yourself, only to then “crash” and need days, or even weeks to recover. Pacing helps break this cycle by promoting steady, mindful energy use.
Signs You Might Benefit from Pacing:
You feel like you’re constantly alternating between productivity and burnout.
You push through pain or fatigue, then need extended recovery time.
You struggle to say “no” or set boundaries, even when you’re unwell.
You feel guilt or shame about resting.
Practical Strategies for Pacing
Track Your Energy & Symptoms
Start by noticing patterns. Use a journal or an app to track energy levels, symptoms and activities throughout the day. Over time, you will begin to see what tasks drain or sustain you.Plan Ahead Using the Spoons Approach
Think of your energy like how many spoons you have on a given day. Each task may require one to multiple spoons depending on your energy levels that day. Pacing means prioritizing that energy by spreading out demanding tasks, taking breaks, and scheduling rest just like any other priority.Incorporate Rest Before You Feel Exhausted
Many people rest only when their body forces them to. Instead, try pre-emptive rest; short breaks throughout the day to recharge, even if you feel okay in the moment. This can prevent deeper fatigue from setting in.Use the 20-Minute Rule
Set a timer for 20 minutes while doing an activity (especially physical or cognitive tasks). When it rings, pause and ask yourself: “How am I feeling?” If you’re okay, continue but if you’re feeling overwhelmed or tired, it might be time to take a break or switch tasks.Learn to Say No or “Not Right Now”
Setting boundaries is vital. This might mean turning down invitations, asking for help, or rescheduling when you feel a flare coming on. Pacing is an act of self-respect!Prioritize and Delegate
Ask: “What really needs to get done today?” When possible, delegate tasks or accept help. Your energy is precious so it is important to use it where it counts and reminding yourself that it is okay to release and let go of perfectionism.Practice Self-Compassion
Remind yourself that rest is not laziness, it’s a necessity. You are doing your best with what you have and that is enough!
A Note for Loved Ones
If someone you care about is learning to pace, offer your understanding. Pacing may mean they say “no” more often or change plans unexpectedly. This isn’t a lack of effort or interest, it’s an act of survival and self-care.
Pacing is a powerful act of self-awareness and self-advocacy. It’s not always easy, especially in a world that prizes productivity and “pushing through.” But finding your rhythm can lead to more consistency, fewer flare-ups, and ultimately, a greater sense of control and well-being.
Remember that balance doesn’t mean doing everything. It means doing what matters without burning out!
Written by: Rachael Pogue, Registered Psychotherapist (RP)