How to Make New Friends While Managing Chronic Illness

4 Tips for Building Meaningful Connections

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Let's be honest—making friends as an adult is already harder than trying to fold a fitted sheet, but throw in a chronic illness and suddenly it's like trying to fold that sheet while blindfolded and wearing oven mitts! But fear not, my fellow warriors of the unpredictable body, I've got some friendship-building wisdom to share.

My service dog, Ida agrees that humans need connection—she just demonstrated this by dropping her slobbery chin directly onto my keyboard as if to say, "Enough typing, more friend time!" (She's subtle like that.)

1. Find your people.

   Living with chronic illness can feel like you're speaking a language no one else understands. But trust me, your translation team is out there! I found my tribe in a Facebook group where we bond over Chronic Migraine. From Reddit communities to TikTok creators to Substack chats—your people are searching for you too.

2. Explore new hobbies that support your needs.

   Your local library is a treasure trove of low-impact activities and potential friendships. Knitting groups, puzzle nights, book clubs—they're perfect for exploring new worlds that have nothing to do with your symptoms.

   Volunteer work can also shift your focus outward. Yes, chronic illness can get dark and consuming, but helping others creates a beautiful ripple effect of connection.

3. Be honest about your illness when you're ready.

   You don't need to lead with your medical history, but when you're comfortable, honest conversations about your boundaries can create deeper connections. Consider preparing a simple explanation about your condition that highlights what you CAN do alongside what you can't.

4. Give people second chances.

   Sometimes well-meaning people say utterly clueless things. Before writing someone off completely, consider whether this might be a teaching moment. If someone invites you hiking despite your chronic pain, suggest a café meetup instead. But also trust your gut—if someone consistently dismisses your experience, it's okay to move on.

Join the Conversation

Has chronic illness affected your friendships? I'd LOVE to hear your stories in the comments below!

What friendship-building strategies have worked for you? What clever adaptations have you made to traditional socializing? Your experiences could be exactly what another reader needs to hear today.

💫 If this post resonated with you, please share it with someone who might need these words. 💫

Together we can build a more understanding community—one friendship at a time.

After all, as Ida demonstrates when she curls up next to me during flare days (somehow taking up 90% of the king-size bed), we all need companions who accept us exactly as we are—unpredictable health and all.​​​​​​​​​​​​​​​​

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Migraine Girl’s Must Read List

Check out this list of my favorite Migraine and/or Chronic Illness Blogs.

• Cindy Martindale— Smarter Caring, Smarter Living. Writes write for caregivers about skills, beliefs, options, and tips to thrive. Very informative posts!

• Amber Horrox— Warrior Within. It is all about the Healing Journey with Migraine. I have found her posts to be engaging and helpful. She also has a great Podcast.

• Jeff Baker M.D. writes about Healing your Migraine— Natural Migraine Relief. I have found his posts engaging and educational.

• Jennifer Friebely writes about the Caregiver’s experience— The Unfiltered Caregiver. As someone with Chronic Illness, I appreciate this perspective so much. Her post are enlightening.

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Beyond Migraine Favorites

5 Things You Should Never Say to Someone with Chronic Illness

4 Signs Someone May Be Hiding Depression: The Smile That Needs Your Attention

The 4 Stages of a Migraine: Symptoms, Triggers, and Relief Tips

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