Sunday, October 18, marks the beginning of Invisible Disabilities Week, a time dedicated to recognizing the millions of people living with health challenges that others cannot always see.
For me, this week hits incredibly close to home. It takes me back to the days following my multiple sclerosis (MS) diagnosis, when I became an expert at hiding in plain sight. When I was first diagnosed, fear took the driver’s seat. I only told my family and closest friends. At work, I pretended to be perfectly healthy. This was before the Americans with Disabilities Act (ADA) provided workplace protections. I was terrified that revealing my MS would cost me my job or opportunities for advancement.
So, I lied.
When I limped, I told coworkers I’d hurt my back over the weekend. But other symptoms were much easier to hide. When my left arm became numb and weak, nobody noticed. I’m right-handed, so I simply continued working without using my left hand. Another time, whenever I looked down, an electrical sensation shot down my spine. It was something only I could feel. To everyone around me, nothing appeared wrong.
Each time, I kept quiet. I went about my day as though everything was fine, even though I was silently suffering.
Nobody could see what I was going through, and I was too afraid to tell them.
Pretending everything was normal was exhausting. And the constant fear of someone discovering my secret added even more stress to my life. I believe that stress contributed to some of my MS flare-ups. It took years before I realized I couldn’t keep living this way. I needed to change how I responded to stress, rather than trying to eliminate every stressful situation. Over time, I discovered four lifestyle habits that helped me feel better and enjoy life again.
🧠 Pillar 1: Changing How I Respond to Stress
Living with an invisible illness can be stressful enough without feeling you must hide it. For years, I carried the weight of childhood trauma, extreme shyness, and the constant fear that someone would discover my MS.
Then came a frightening flare-up.
I woke up with half my face paralyzed, my speech slurred, and double vision. I looked like I’d suffered a stroke. I had to take a week off work and finally tell my coworkers the truth. To my surprise, they were incredibly supportive. A tremendous weight was lifted from my shoulders.
But I was still hiding how much I struggled. Because my job depended on my eyesight, I was terrified of losing it. For weeks, I sat at my computer, forcing one eye shut just to read the screen. My symptoms were getting worse, and I became my own worst enemy. Every day, I criticized my body for not doing what I wanted.
Then one day, I asked myself:
Why am I being so mean to myself?
My body wasn’t failing me on purpose. It was doing the best it could. I realized that if I spoke to a friend the way I spoke to myself, we wouldn’t be friends anymore. That moment changed how I approached my health.
Three Ways I Changed My Stress Response
- 1. Catch the negative thoughts. When I notice myself criticizing my body or imagining the worst, I stop and question those thoughts. Would I speak this way to someone I love?
- 2. Don’t stay stuck in stress. I still experience anger, sadness, and fear. But I try to acknowledge those feelings, address what I can, and move forward rather than letting them consume my day.
- 3. Make room for joy. I spend time in nature, listen to uplifting music, and appreciate small moments of happiness. Even watching wildlife outside my window can brighten my day.
These habits haven’t eliminated stress or cured my MS. But learning to treat myself with compassion has made an enormous difference in my emotional well-being.
🥣 Pillar 2: Nourishing My Body with Whole Foods
Changing my diet in 2004 was another important part of my holistic MS journey. Over the years, I’ve learned to focus on colorful vegetables, fruits, healthy fats, and minimally processed foods rather than following rigid rules.
But there’s another important lesson I’ve learned:
Eating well shouldn’t leave me too exhausted to enjoy the rest of my day.
Standing in the kitchen for long periods can be difficult, so I look for recipes that require less preparation and cleanup. That’s why I’ve been creating more quick, low-energy meals.
One of my recent fall recipes is Easy Pumpkin Ginger Soup.
It’s creamy, dairy-free, and made with canned pumpkin, coconut milk, ginger, turmeric, and simple pantry seasonings. I believe nourishing my body is important, but I’ve also learned that simple meals can be just as satisfying as complicated ones.
🏃♀️ Pillar 3: Mindful Movement Without Exhaustion
I’ll admit it. I’m not a big fan of exercise! But living with MS has taught me how important movement is for maintaining strength and everyday function. Pushing myself too hard can leave my muscles weak and my energy depleted, so I’ve learned to pace myself and incorporate small movements throughout the day.
Here are a few ways I make movement easier:
- Blender Squats: While my morning smoothie blends, I use the kitchen counter for balance and do a few gentle squats or counter push-ups.
- Commercial Break Marching: When I’m watching television, I can do seated marching or ankle twisting during commercials without leaving my chair.
- My 20-Minute Reminder: I use the Water Reminder app on my phone. Every 20 minutes, it gives me a gentle beep to remind me to drink water and move. I originally had separate reminders for hydration and movement, but combining them made life simpler.
Sometimes I stretch. Sometimes I change positions or do a few gentle exercises. These small activities help me stay active without using all my energy at once. And on difficult days, I adjust what I do rather than forcing myself to push through exhaustion.
😴 Pillar 4: Restful Sleep
For years, I struggled with sleep because my mind was constantly racing. I’d go to bed thinking about everything that worried me, and my body might be exhausted while my mind remained wide awake.
As I learned to manage my stress response, I noticed that I could relax more easily at night. I also made a few practical changes.
- A calmer evening: I try to focus on relaxing activities instead of dwelling on problems before bed.
- Better hydration timing: My 20-minute reminders help me drink water throughout the day, so I can avoid large amounts right before bedtime.
- A Cool, Dark Bedroom: I sleep best in a cool, dark room. We also have an AirDoctor air purifier in our bedroom to help keep the air clean. One unexpected benefit is its gentle, steady hum. The fan noise is soothing and helps me fall asleep.
- A Motion-Activated Bedside Light: It gives off a soft, warm glow, just enough to see where I’m going without lighting up the entire bedroom. This simple addition helps me avoid stumbling and reduces my risk of falling.
This is the bedside light I use. Small safety features like this can make nighttime trips much safer.
I’ve learned that better sleep isn’t about creating a perfect routine. It’s about finding simple habits that help me rest.
❓ Frequently Asked Questions
Is movement good for MS?
Yes. Gentle, regular movement can help maintain strength, flexibility, balance, and mood. Overexertion and overheating can temporarily worsen MS symptoms, so it’s important to work within your abilities. I prefer small movement breaks throughout the day.
Can diet help manage MS symptoms?
No specific diet has been proven to cure MS or prevent relapses. However, eating nutritious whole foods can support overall health. Since 2004, I’ve focused on nourishing my body with foods I enjoy rather than following a perfect diet.
How does stress affect MS?
Stress can temporarily worsen MS symptoms, and some research suggests prolonged stress may be associated with increased disease activity. Learning to respond differently to stress hasn’t guaranteed I’ll avoid relapses, but it has made a meaningful difference in my daily life.
How can I improve my sleep naturally?
A consistent bedtime routine, comfortable room temperature, and calming evening activities may help. For me, managing stress, keeping my bedroom cool, and avoiding large drinks right before bed have been helpful.
🧡 Invisible Disabilities Week: Stepping Out of the Shadows
For years, I hid my MS because I was afraid of how other people would react. But looking back, one of the most important changes I made wasn’t simply telling people about my diagnosis.
It was learning to stop fighting against myself.
I began treating my body with more patience and compassion. I changed how I responded to stress, focused on nourishing foods, found manageable ways to move, and made sleep a priority. None of these habits have made my MS disappear. But they’ve helped me create a life that feels more hopeful and enjoyable.
I don’t have to be perfectly healthy to enjoy my life. And neither do you.
This Invisible Disabilities Week, I hope you’ll give yourself permission to stop being so hard on yourself. You deserve the same kindness, patience, and compassion you would offer someone you love.
🧩 Want More Simple Ways to Support Your Health With MS?
If you’re trying to make healthy changes without feeling overwhelmed, download my free Discover Your MS Wellness Pattern guide to explore four areas of wellness and find simple ways to support your well-being.
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📌 Living with an Invisible Disability? Save This for Later!
Sometimes the hardest battles are the ones nobody sees. Save this pin for encouragement and inspiration. The Pinterest button is just below the image. 👇
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