Living with chronic illness often comes with challenges; not just physical, but mental as well. It’s all too easy to fall into patterns of negative thinking, especially when symptoms flare up, goals feel out of reach, or energy is limited. I get it because I’ve been there, too. But one of the most valuable tools I’ve found on this journey is learning to recognise, reframe and ultimately change those negative thoughts.

This practice, called “Catch, Check and Change,” is a powerful way to reclaim your mindset and build resilience. Here’s how it works and why it might just be the mental shift you need.

Step 1: Catch the Negative Thought

The first step is to notice when a negative thought arises. This might sound simple, but when we’re used to these thoughts, they can sneak in almost unnoticed. Try to pay attention to moments when you’re feeling frustrated, down, or overwhelmed. Often, there’s a negative thought lurking beneath the surface.

Example Thoughts to Watch For:

• “I’m not doing enough.”

• “I should be able to keep up.”

• “I’ll never get back to where I was.”

Once you’ve identified the thought, try to “catch” it, like a feather floating into your hand. By simply acknowledging it, you’re already creating a gap between yourself and the thought, giving you the power to shift your perspective.

Quick Tip: Practice mindfulness techniques or journal regularly to help you recognise these thoughts when they come up. Over time, you’ll get faster at catching them in the moment.

Step 2: Check the Thought for Truth

After you catch the thought, it’s time to question it. Our minds often latch onto negative ideas without questioning their accuracy, making them feel far more real than they actually are. Here, we’re asking, “Is this thought actually true?”

How to Check the Thought:

• Ask yourself if there’s real evidence that supports this thought.

• Consider if this thought would be helpful or accurate if you were talking to a friend.

• Notice if this thought is driven by “all-or-nothing” thinking, like “I’ll never get better” or “I always fail at this.”

Many times, you’ll find that these thoughts are not rooted in truth. For example, the idea “I’m not doing enough” often isn’t accurate, it’s more likely that you’re doing your best under challenging circumstances.

Quick Tip: If you struggle with this step, try writing the thought down and looking at it as if it’s outside of you. This can help you approach it more objectively.

Step 3: Change the Thought to Something Supportive

The final step is to actively reframe the thought, turning it into something that supports rather than undermines you. Remember, this isn’t about forcing positivity or ignoring your reality, it’s about creating a narrative that helps you move forward instead of holding you back.

Examples of Thought Reframes:

• Instead of “I’m not doing enough,” try, “I’m doing the best I can today and that’s enough.”

• Instead of “I’ll never get better,” try, “This is a tough phase, but I’m taking steps to manage it.”

• Instead of “I should be able to keep up,” try, “I’m pacing myself to take care of my health and that’s the right choice.”

With practice, this step will become a natural part of your thinking. Each time you “change” the thought, you’re reinforcing a healthier mindset that can better support you through the ups and downs of chronic illness.

Quick Tip: Try using affirmations or supportive reminders in places you see often (like your phone background or your bathroom mirror) to reinforce these reframed thoughts.

Why Catch, Check, and Change Matters

When we take charge of our inner narrative, it helps us approach life with more resilience and self-compassion. This mindset shift can create a ripple effect, not only helping us cope with illness but also encouraging healthier relationships, improved self-care and a more positive outlook. It’s one of those small, everyday practices that builds into a lasting impact over time.

Ready to Reframe Your Day?

Starting with Catch, Check, and Change is simple but effective. It’s a tool you can use anytime, anywhere and it only takes a moment to apply.

If you’re ready to dive into more ways to create a supportive environment for your journey, download my FREE 30-Day Guide to a Symptom-Free Workspace and take the first step toward a more positive, balanced lifestyle.

And for daily tips, inspiration and support, connect with me on Instagram @theemaspry. Let’s navigate this journey together, one thought at a time.

Disclaimer:

The content in this blog is based on my personal experience of living with chronic illness and is shared for informational purposes only. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always consult with your GP or healthcare professional before making any changes to your lifestyle, work routine, or health management. The tips and strategies shared here can be used alongside medical advice to support your well-being.