Hey Warrior, Let’s Talk About Actually Feeling GOOD Again (Yes, Even With Autoimmune Disease)

Hey Warrior, Let’s Talk About Actually Feeling GOOD Again (Yes, Even With Autoimmune Disease)

You know those days when you wake up and your body feels like it’s been in a bar fight… with itself? The ones where you cancel plans (again), cry in the shower, and Google “is this my life forever?”

I’ve been there. For 15+ years with lupus. And I’m going to say something that might sound impossible right now:

You can feel calm, clear, and even joyful again — without waiting for a miracle cure.

I’m Karin, and after helping hundreds of people with rheumatoid arthritis, Hashimoto’s, Sjögren’s, psoriasis, and every autoimmune flavor under the sun, I’ve seen it happen over and over.

The secret isn’t another elimination diet, expensive supplement, or “just think positive” nonsense.

It’s the P.A.R.R. Framework — the exact roadmap I wish someone had handed me when I was curled up on the bathroom floor, convinced my life was over.

P.A.R.R. = Peace → Awareness → Resilience → Renewal It’s not another to-do list. It’s a cycle you dance with, not a finish line you sprint to.

Ready? Grab your favorite mug (tea, bone broth, whatever doesn’t hate you today) and let’s do this.

1. Peace: Because Your Nervous System Is Screaming “MAYDAY” 24/7

Autoimmune life = chronic fight-or-flight. Your body literally thinks it’s being chased by a lion while you’re just trying to answer emails.

Stress isn’t “in your head.” It’s pumping out inflammatory cytokines that make flares worse. (Science says hi: Cleveland Clinic, NIH, all the big guns.)

Your new best friends (3–5 minutes max):

• 4-7-8 Breathing → Inhale 4, hold 7, exhale 8 like you’re blowing through a straw. Do 4 rounds when anxiety is clawing at your throat. I’ve stopped full-blown panic attacks in the grocery store parking lot with this.
• Hand-on-Heart Magic → One hand on heart, one on belly. Whisper: “I’m safe right now.” Sounds cheesy. Works stupidly well.
• The 10-Minute Body Scan → Lie down, scan from toes to scalp, let tension melt like ice cream on a summer sidewalk. Insight Timer has free ones that feel like a hug.

Do one of these today. Your inflamed cells will send you a thank-you note.

2. Awareness: From “Why Is My Body Betraying Me?” to “Ohhh, THAT’S the Pattern!”

Nothing fuels shame like mystery pain. Once you start tracking, the fog lifts and suddenly you’re the detective, not the victim.

Steal-my-coffee level simple:

• The 30-Second Evening Check-In Open your phone notes and type: Energy today: 4/10 Worst symptom: brain fog + joint fire Suspect trigger: stayed up doom-scrolling + gluten pastry (whoops) Mood: angry-sad cocktail Patterns emerge in a week. It’s wild.
• The Trigger Spiderweb Draw a circle: “My Flares.” Then legs coming out: “barometric pressure drops,” “people-pleasing,” “nightshades,” “perfectionism.” You’ll stare at it and go, “Well, damn.”
• Grief Wave Surf Report Every night ask: “What flavor of grief crashed over me today?” (rage? bargaining? numbness?) Then: “What did it need?” (a cry, a nap, a scream into a pillow). Naming it shrinks it.

Knowledge = power. And way less self-gaslighting.

3. Resilience: Plans That Don’t Explode the Second You Have a Flare Day

Rigid routines are trash for autoimmune bodies. We need plans that say, “Cool, you’re at 30% today? Here’s the 30% version.”

Try these immediately:

• The Energy Budget Game You get 100 points a day. Shower = 20. Work call = 35. Cooking = 30. Anything over 80 points? Tomorrow-you will hate today-you. Keep a 30-point buffer like your life depends on it (because your sanity does).
• The Flare-Friendly Goal Ladder (my clients are OBSESSED) Goal: Move my body Level 1 (zombie day): wiggle toes in bed Level 3 (meh day): 5-minute walk to mailbox Level 5 (unicorn day): gentle yoga You still “win” every single day.
• The Politest “No” Scripts Known to Humankind “I’m so grateful you thought of me — I need to honor my body’s limits right now and won’t be able to join. Rain check when I’m higher on the ladder?”

Boundaries aren’t mean. They’re oxygen.

4. Renewal: Remembering You’re Still Allowed to Feel Alive (Right Now)

This one makes people cry happy tears in sessions.

Because joy isn’t a reward for “finally getting better.” It’s medicine.

Start here:

• Three Magic Things Every night: 3 things that sparked joy or gratitude. Mine yesterday: the smell of rain, my dog’s snoot boop, and the perfect ripe avocado. Tiny proof that life still loves you.
• Who Was I? Who Am I Becoming? Journal prompt (do it once, sob, thank me later): “The old me loved _____. Parts of her are still here when I _____. This fire has forged new superpowers like _____.” (Clients discover they’re now empathy ninjas, boundary badasses, and deeply hilarious.)
• Low-Energy Joy Menu List your top values (creativity, connection, beauty). Next to each, one flare-friendly way to feed it this week. Text a meme to a friend = connection. Color in a coloring book = creativity. Boom.

You’re not just surviving. You’re mid-metamorphosis. And the butterfly is going to be epic.

So… What Now?

Pick ONE thing from this post and do it today. Just one. (I vote 4-7-8 breathing — it’s stupidly powerful.)

Then, when you’re ready for someone to hold your hand through the messy, beautiful middle part — where mindset actually becomes momentum — come find me.

Book a free 30-minute Clarity Call and we’ll figure out exactly where you are in the P.A.R.R. cycle and what your very next step feels like joy instead of overwhelm.

Tap here to grab a spot (they go fast)!

You don’t have to do this alone anymore.

You’ve already survived 100% of your worst days. Now let’s make the next ones feel like living.

Dance on, you gorgeous warrior, Karin (The lupus girl who learned to dance in the rain)

P.S. Still here? Do the 4-7-8 breaths right now. I’ll wait. …See? Told you. Magic. ✨

P.S.S.✨ Start your journey today. Connect with us and discover how small, science-backed adjustments can transform your energy.

They can also transform your mood and health this season.

⚠️ DISCLAIMER: This content is for general education and shared experiences only and is not medical advice. Always consult a qualified healthcare professional before making changes to your care or treatment plan.