Live Well With Chronic Illness

19/06/2026

Yesterday I was really pleased to be invited to give a talk for the over 50’s community session run by Lincoln City Football Club.

I can confirm that this is the closest I will be getting to any football-related action during this World Cup! 🤣

This was a return visit – after my first talk there last October, which was on how we can support our bodies to age healthily. This time, we looked at pain and the brain.

Pain is something many of us face as we age, but now many of us are also living with it long before old age sets in. I shared a bit about what is currently known about the neuroscience of pain and how pain is generated in the brain, and we looked at how we can use this information to our advantage when we live with pain.

We talked hypnosis, mindfulness, and neuroplasticity tools, how they work, the research behind them, and how we can use them to leverage some control over our pain sensations.
This isn’t a magic wand, and it doesn’t mean that your pain is not ‘real’ – in fact, when we understand that ALL pain is generated by the brain it allows us to understand all pain is equally valid and deserving of compassion and support.

It’s important to say that sometimes the benefit of these psychological pain management tools is overstated, and people can be left feeling that they are in pain because they are not ‘trying hard enough’.

Using the brain to modify pain signals and sensations can be done, but it takes time and effort and practice, and like everything, they work for some people better than others, and at some times better than others. No on in pain should be criticised or shamed for being in pain.

However, when they are viewed as a useful additional tool that people with pain can learn, as a way to regain a bit of control over their experience, then these practices can be very powerful.

These are the sorts of things I teach on my Mindfulness for Chronic Illness Course, so if you’re interested in finding out more, drop me a line!

And if people in your organisation could benefit from this talk, or one like it, then get in touch!

Of course, I was far too busy talking to take any photos! 😅

16/06/2026

This was a really interesting and informative conversation with Dr Krige, full of everything you need to know about surgery and anaesthesia with MCAS. I'd love to know if you found it useful. 🤗

Preparing for Surgery and Anaesthesia with MCAS, with Dr Anton Krige
In this episode, Deborah Bircham is joined by Dr Anton Krige, an NHS consultant anaesthetist and functional medicine practitioner specialising in MCAS.

Together, they explore how to navigate surgery and anaesthesia safely when living with MCAS. Dr Krige breaks down the potential risks, explains how different types of anaesthesia may be tolerated, and shares practical strategies to help you prepare for your operation with confidence.

A topic frequently raised within the Mast Cell Action community, surgery can feel particularly daunting for those with MCAS. In this conversation, Dr Krige outlines the key considerations, discusses what information to share with your clinical team, and offers expert guidance on both pre-operative planning and post-operative care.

Whether you’re facing an upcoming procedure or simply want to feel more informed about future possibilities, this episode is a must-listen for anyone wanting some clear, reassuring, and clinically grounded advice about navigating surgery with MCAS.

Listen on Spotify, Apple music or Amazon
https://ow.ly/ZlQk50ZbY0E
https://ow.ly/XX1650ZbY0A

11/06/2026

I'm running a workshop for Gold Leaf Therapy Training this Saturday, all about how therapists can support people living with chronic illness.

With one in three people in the UK living with at least one chronic condition, and many people with complex conditions dismissed and disbelieved, the chronic illness journey involves a considerable amount of mental as well as physical distress. Therapists are likely to see people more and more people searching for support with the strain of living with a long-term condition.

But working with this group of people can be challenging. They often face unique difficulties in accessing therapy, as a result of the immune and nervous system dysregulation they are experiencing.

As therapists, this can prove difficult to navigate, and leave clients frustrated or feeling worse.

How can we support these clients successfully and safely in our practices? What do we need to be aware of, and how can we adapt our techniques to support them?

I'll be introducing my Four Pillars of Dysregulation model, which helps to explain what we are seeing in clients with chronic illness, and also exploring some of the underlying physiological drives of psychological symptoms in chronic conditions, and how to support people with those.

You will learn how to spot red flags and refer appropriately, and adapt your therapeutic approach for clients living with fatigue, pain, autonomic nervous system dysregulation and sensory sensitivities.

It's not too late to book a spot, so if this interests you, click the link below and book your place. I will really hope to see you there!

Date: 13th June 2026 In this course, we will explore the most effective ways that we can support someone with chronic illness, as therapists, and what we should know in order to work safely with illness.

05/06/2026

June is International Mast Cell Disease Awareness Month.

For me, MCAS is not just something I learned about from reading. It is something I live with every day.

When I first became unwell, I had symptoms affecting multiple systems in my body. I reacted to foods, chemicals, fragrances, medications, environmental exposures and stress. My nervous system felt constantly on edge. I experienced tachycardia, chest pain, bruising, itching, insomnia, buzzing and tremors, digestive symptoms, fatigue, dizziness, brain fog and a long list of seemingly unrelated symptoms.

For a long time, nobody could explain why.

Eventually I learned that mast cells, a type of immune cell found throughout the body, may be playing a central role.

This month I will be sharing more about what mast cells do, how MCAS can affect people, and some of the things that have helped me navigate life with this complex condition.

You can find out more about Awareness Month, as well as support for living with MCAS, on the Mast Cell Action webpage.

If you live with MCAS, please know that you are not alone.

01/06/2026

Local folks - come along to this event and see me and lots of other lovely people talking about Fatigue! If you live with an energy-limiting condition, there will be lots of information and support available.

I will be running two of the workshops - sharing information about a framework for supporting fatigue, and a session about re-finding your purpose when living with energy limitation.

I'll look forward to seeing some of you there!

🪫 Free Energy Limiting Conditions Grantham Event 🪫

We are supporting people living with energy-limiting conditions by hosting community events this year 💙

🗓️ Grantham Tuesday 30th June | 10am–2pm | Jubilee Church Life Centre, 1-5 London Road, Grantham, NG31 6EY

Pop in, connect with others, and discover support, advice and resources that may help you living with an energy-limiting condition

✨ Everyone is welcome - our events are suitable for people living with all types of energy-limiting conditions.

Unable to attend? There are two more free events happening this summer:

🗓️ Skegness Thursday 23rd July | 10am–2pm | The Storehouse, North Parade, Skegness, PE25 1BY
🗓️ Lincoln Tuesday 20th October | 10am–2pm | Bridge Central, Dunston House, Portland Street, Lincoln, LN7 7NN

Find out more: https://every-one.org.uk/what-we-do/fatigue/

21/05/2026

Last Saturday, I traveled to Birmingham to deliver a workshop at the UK College of Mindfulness annual celebration event, on the topic of making mindfulness accessible for people living with chronic illness.

The day started at 5am for me, after an already busy working week, and if I’m honest, it was physically tough - my body has definitely let me know about it since! 😜

After years being housebound, virtually bedbound some days, it is still a pinch-me moment to find myself 'out-out'! I'll never forget what a privilege that is, or how lucky I am to be able to do this at the moment.

It was a huge honour to be one of the speakers amongst so many amazing mindfulness practitioners, and I loved every minute of it! Despite the inevitable payback, I came home with my heart absolutely full, because it genuinely felt worth it.

I spoke to a room full of mindfulness teachers, therapists, doctors, and other healthcare professionals about something that is so dear to my heart: the reality that many traditional mindfulness approaches are simply not designed with chronic illness in mind.

I often see people blame themselves for “failing” at mindfulness, or clients who tell me they ‘can’t meditate’, when in reality, it is the practice itself that needed adapting.

If you live with chronic illness, you probably already know exactly what I mean.

One of the things I explored in the workshop was my model of the 4 ‘Pillars of Dysregulation’, and how these impact on a person’s ability to engage with traditional mindfulness practices. If your immune system, your nervous system, your mitochondrial function and your hormonal system are all dysregulated, it can feel impossible to take part in mindfulness practices like a body scan, or sitting with the breath.

I was not prepared for the response I got from the audience, which was truly moving.
So many people came to speak to me afterwards. Experienced mindfulness teachers. Doctors. Psychologists. Therapists. Mindfulness teachers who themselves have chronic illness.

So many people were eager learn how to make their work more accessible and safer for those living with pain, fatigue and complex illness.

That absolutely fills my heart with joy. 💖

For a long time, many people living with chronic illness have felt misunderstood, dismissed, unsupported, or expected to fit themselves into systems that were never designed for them.
So to stand in a room where this conversation was being welcomed so openly felt incredibly emotional to me.

And it gives me enormous hope for the future; that one day, those of us living with chronic illness will be seen, and validated, and have access to the mental health support that we truly deserve.

Thank you so much to the Nick, Maddy and the team at the UK College of Mindfulness Meditation for making this possible and giving me this opportunity. 🙏

11/05/2026

I'm really looking forward to taking part in this FREE webinar on Wednesday evening, all about Fatigue, and where you can find useful, reliable sources of information in Lincolnshire, and beyond!

It is a minefield trying to find the right help when you become unwell with fatigue, so I'm joining forces with Every-One Lincolnshire to help you navigate your way to the right information.

If you are living with fatigue, sign up in the link below to join us!

Register via our secure Teams link 👉https://bit.ly/4rbGrob

🪫2 days to go...Free Energy Limiting Conditions Webinar 🪫

Living with limited energy can make finding the right information feel exhausting 😴

This one-hour webinar is designed to help you access useful, trustworthy information in a simple and supportive way from the comfort of your own home 🧑‍💻

Who is it for?
✔️People living with energy-limiting conditions
✔️Family members, carers and supporters
✔️Anyone in Lincolnshire who wants to better understand local support options

🗓️13th May 2026 6-7pm

Register via our secure Teams link 👉https://bit.ly/4rbGrob

06/05/2026

I'm really excited to be hosting this podcast for Mast Cell Action! I've recorded some really interesting conversations with some lovely people, that I'm really looking forward to sharing with you all. If you are interested in learnimg about all things MCAS, have a listen! 🤗

We’re delighted to share the Mast Cell Action podcast, Let’s Talk MCAS with you!

Join us for our first ever episode, where our host Deborah Bircham, chats with Joy Mason, Mast Cell Action’s CEO.

Find out about Joy’s own personal journey with MCAS, what keeps her going through the tough times, and also get some behind the scenes info about what’s going on at Mast Cell Action. Joy updates us on her journey from volunteer to CEO, and shares what the charity is working on to improve the lives of people living with MCAS.

Listen on Spotify, Amazon or wherever you get your podcasts. We’re not quite launched on Apple yet but we hope to be soon.

Please subscribe or follow the podcast for more great conversations, and why not share with someone else who might find it helpful.

We’d love to know what you think of this episode – please leave us a comment below!

Link to Spotify https://ow.ly/1PQ650YVxoC
Link to Amazon https://ow.ly/iBfh50YVxoB

03/04/2026

Wishing all my clients and connections a very happy, peaceful and comfortable Easter.

I hope the Easter Bunny is kind to you! 🤗

24/03/2026

Mindfulness is about more than meditation.
It’s about cultivating certain inner qualities, what Jon Kabat-Zinn calls Mindfulness Attitudes, that shape how we relate to ourselves and to life.

This month, I’m exploring some of these attitudes and how they can support us when living with pain and chronic illness.

Compassion

When we’re stressed, overwhelmed, or angry, our capacity for compassion naturally shrinks. This isn’t a failure, it’s biology.

In moments of threat or stress, the brain’s survival system kicks in. The amygdala activates our fight-or-flight response, prioritising protection over connection. When this happens, the critical inner voice often gets louder, and kindness towards ourselves and others, slips into the background.

Mindfulness practice gently helps us shift this balance.

Through mindfulness, we can start cultivating self-compassion, learning to meet our own experience with care rather than criticism. As the nervous system settles, compassion naturally expands outward to others too.

When we intentionally “switch on” compassion, the body releases calming, supportive chemicals such as oxytocin and serotonin, natural antidotes to stress. These help calm the amygdala, quieten the inner critic, and create the conditions for greater emotional and physical wellbeing.

Over time, this compassionate response becomes more accessible and mindfulness becomes even more effective with regular practice.

A gentle reflection
Ask yourself today:
“How can I show myself a little more compassion right now?”

If you’d like to explore this further, I’m taking bookings for my next virtual, live 8-week Mindfulness course, starting this month.
Email [email protected] to find out more or book your space