10 Ways to Validate Your Own Health Experience

When the medical system fails to validate your experience, you can learn to trust yourself. Your body’s signals matter, and your voice deserves to be heard.

1. Document Your Reality

Keep a symptom journal not for others, but for yourself. Seeing patterns on paper validates that your experience is real and trackable.

2. Use Specific, Measurable Language

Instead of “I feel awful,” try “I can only stand for 10 minutes before needing to sit.” Concrete details validate your experience.

3. Track Your Good Days Too

Notice what helps you feel better. These positive patterns are just as important as the difficult ones and prove you’re not “always complaining.”

4. Practice Body Scanning

Take 5 minutes to mentally check in with each part of your body. This builds trust in your internal awareness.

5. Compare to Your Own Baseline, Not Others

Your “normal” is uniquely yours. Stop measuring your experience against healthy people or even other chronically ill people.

6. Celebrate Small Victories

Did you shower during a flare? Make it to an appointment? These accomplishments matter and deserve recognition.

7. Trust Your Gut About Providers

If a doctor makes you feel unheard or dismissed, that feeling is valid information. Good providers make you feel respected.

8. Give Yourself Permission to Feel Frustrated

Anger at the medical system or grief about your health changes are normal responses. You don’t have to be positive all the time.

9. Acknowledge Your Expertise

You’ve lived in your body longer than any provider has known you. Your observations and insights have value.

10. Practice Self-Compassion Language

Speak to yourself like you would a dear friend facing the same challenges. You deserve the same kindness you’d offer others.

Daily Affirmation: “I am the expert on my own experience. My symptoms are real, my struggles are valid, and I deserve quality care.”