How to Cope with Injury or Illness Using REBT and Stoic Philosophy (From Someone Currently Healing)
Getting injured or dealing with an illness can really knock the wind out of you. Whether it’s something short-term or more chronic, it often comes with a mix of pain, frustration, boredom, and even grief. I’m feeling all of that right now as I write this—because I’m currently recovering from ankle surgery.
As a psychologist, I’ve supported many people through tough physical recoveries. But now that I’m in it myself, I’m learning firsthand just how mentally demanding healing can be. Thankfully, two frameworks that I’ve leaned on professionally are also helping me personally: Rational Emotive Behavior Therapy (REBT) and Stoic philosophy.
So, if you’re currently dealing with an injury or illness—or supporting someone who is—here’s how these approaches can make a real difference in how you cope.
You’re Not Upset Just Because You’re Hurt (REBT Insight)
Let’s be honest: being stuck on the couch, missing out on daily routines, and needing help to do simple things can be infuriating. I’ve definitely had my moments of thinking, “This is awful, I can’t stand it!” or “Why is this happening to me now?!”
REBT, created by Albert Ellis, teaches us that our emotional distress often comes more from our beliefs about a situation than the situation itself. It’s not just the injury—it’s what we tell ourselves about it.
I caught myself thinking things like:
“This shouldn’t be happening.”
“I must get better quickly or I’ll fall behind.”
“I’m useless like this.”
Those kinds of thoughts are like emotional gasoline on an already burning fire. REBT helps us step back and ask:
Is this thought realistic?
Is it helpful?
Would I say this to a friend in my situation?
A more helpful version might be:
“I don’t like this, but I can handle it.”
“Recovery takes time—I don’t have to rush it to be okay.”
“I’m still valuable, even when I’m not at full strength.”
These small shifts can be huge in how we feel and how we show up for ourselves.
Focus on What You Can Control (The Stoic Way)
One of the most comforting things I’ve drawn from Stoic philosophy is the idea that we only really have control over a few things: our thoughts, actions, and attitudes. Everything else—like injuries, illness, or timelines—is out of our hands.
That’s not to say we don’t care about what happens—but we stop wasting energy resisting what’s already true.
So right now, I can’t control how quickly my ankle heals. But I can control how I speak to myself, how I show up for rehab exercises, and whether I allow this to derail my whole mindset. Some days, that looks like accepting help even when I don’t want to. Other days, it means pausing to notice something good—like a bit more mobility or a kind message from a friend.
The Stoics weren’t about “toxic positivity.” They were realists. They believed in preparing for the hard stuff and responding to it with wisdom and strength. They’d say: “You didn’t choose this—but you can choose how to meet it.”
You’re Still You
One of the tougher parts of recovery is how it can shake your sense of self. When your usual roles or routines are stripped away, it’s easy to feel like you’ve lost something essential.
But both REBT and Stoic thinking remind us: your value isn’t tied to your productivity, health, or independence. You are not less worthy because you’re healing. You are not broken because your body is taking time.
You’re still you. In fact, this season might show you just how strong, adaptable, and wise you really are.
Final Thoughts (From the Couch)
Coping with injury or illness is hard. Full stop. But it doesn’t have to steal your peace or sense of purpose. I’m still in the middle of recovery, learning new lessons every day—and some days, relearning the same ones.
REBT helps me challenge unhelpful beliefs before they spiral. Stoicism helps me zoom out and stay grounded in what matters. Together, they’re giving me a kind of inner steadiness, even while my body does its wobbly, ungraceful healing thing.
If you’re going through something similar, hang in there. Be gentle with yourself. And know that growth doesn’t stop just because you’re resting. Sometimes, that’s exactly when it deepens.
Need support while you heal—physically or emotionally? Reach out for a session or explore how therapy can help you navigate this chapter with more clarity and self-compassion.
