Tag: autoimmune disease

Guiding Principles: A Realistic Approach to Autoimmune Disease Remission & Better Health

Posted on by Karin W

Guiding Principles: A Realistic Approach to Autoimmune Disease Remission & Better Health

Karin W

September 8, 2023

Our guiding principles provide direction and support to empower your journey in navigating autoimmune disease and chronic illness. 

We embrace an incremental approach to holistic health, disease management, and remission. Our programs are built on a foundation of small, simple lifestyle changes that anyone can do anywhere. 

A common misconception about autoimmune diseases and chronic illnesses is that you have little control over your health trajectory. Plan for a life of chronic pain, medications, and appointments. In reality, while you may have a steeper hill than others, you do have the power to reduce disease activity and, ultimately, achieve remission.

“We have a totally different diet, with processed foods, additives and fast foods. We’re more sedentary. There’s an obesity epidemic. We have a different pattern of infectious agents, even pre-COVID-19, with more emerging yearly. The environment is noisier, and there are more stressors.”

-Frederick Miller, M.D., scientist emeritus with the Environmental Autoimmunity Group at the National Institutes of Health

While your remission is our mission, we’re not focused on the destination. We’re dialed in on the journey. We focus on systematic, incremental, achievable steps to improve your health and well-being. 

We provide the resources to empower your journey that’ll be shaped by your experiences, specific situations, personalities, and preferences. 

The ideal path to remission is sustainable. You don’t beat autoimmune disease in one day; you take it one step at a time, #oneaction at a time, until living a healthy, fulfilling life is second nature. And one day, you’ll realize how far you’ve come. We promise. 

A Different Approach to Creating Sustainable Habits

Five stages of a sprouting plants in soil, sunlight.

We focus on one step at a time, but even that can sometimes feel daunting. The good news is that we can break it down even further.

Rather than making dramatic lifestyle changes all at once, we focus on small things you can do to change your behavior and habits. Take it one step at a time and find the small victories in everyday moments, even if they’re micro-movements toward your goal.

This approach allows you to build healthy habits that stick with you for the long haul. 

Invigorate’s Guiding Principals are guidelines intended to help empower your journey but by no means dictate it. After all, we know a one-size-fits-all approach never works, so lean in and adjust, swap, modify, or do whatever you need to to make the most out of your Invigorate experience.  

Invigorate Guardrails to Empower Your Journey: 

1. Dial in on Your Journey, not the destination.

None of us know how long we’ll be here, and as much as we want to know where our paths will lead us, the only time guaranteed is now. This moment now is our life. 

Young woman leaning out car window as she's pulled over, making a heart with her hands. Mountains in the distance.

We strive to shift depressed thoughts of the past and anxious thoughts of the future to considerate thoughts of the present. We can take one step toward a more meaningful future by focusing on the present. 

Are you on a path that empowers your journey or one that makes it more challenging? Every decision we make and every action we take slowly but surely shapes the course of our journey.

Sometimes, we unknowingly tread on rough terrains that make our voyage harder. But remember, you have the power to change the path you’re on. Ask yourself, am I taking steps to better my situation? Remember, we only have this moment. The right time isn’t tomorrow, next week, or in the new year – it’s right now. Make the choice to foster self-care, give yourself the compassion you tirelessly give to others, and you’ll find the strength to navigate even the toughest of journeys.

2. It’s Your Journey.

The first step to better health is understanding that you have the power to choose. There are many paths and routes to remission, but your journey is unique. No matter where you’re in life now, know it’s never too late to change for the better.

Narrowly winding road with fall-colored trees on either side.

Each of us has our own experiences and challenges. Our perception of those experiences shapes our unique journeys. The power is in your hands to choose the direction you want to go.

Health is more than physical and emotional well-being—it’s also about understanding how we are connected to the world around us. Practicing healthy habits and self-care allows us to deepen our connection with nature, society, and our communities.

It’s not a race since we’re on different paths, but we can support one another in our winding journeys. It’s hard to make the determination and take the steps towards a healthier life. We can be our own obstacle, but be patient with yourself, focus on the next step, and lean into our community for support. 

3. We’re in this together.

The complexity and intensity of autoimmune diseases can fuel depression and isolation. These systemic diseases are not fully understood, making them hard to explain. Survivors tend to withdraw when they don’t have a supportive network.   

Five sets of hands, each cupping a sprouted plant in soil in a circle.

While our journeys are unique to us and our experiences, that doesn’t mean we must go through this alone. Our Invigorate community can relate and empathize with the challenges and uncertainties of navigating autoimmune diseases and chronic illnesses. We give each other the grace to fall, support to get back up, and encouragement to try again. 

Engage with our supportive community. We share our experiences and tips and have some laughs along the way. Together, we can overcome the challenges of autoimmune diseases and thrive, living life on our own terms. We can do this, and we don’t have to do it alone.

4. Unleash your inner explorer and get curious.

As you embark on this journey of personal growth and self-discovery, it’s crucial to approach it with an open mind. Something may not resonate with you now, but it might resonate with you down the road. 

Our perspectives change as we experience more, especially when managing the challenging health situations accompanying autoimmune diseases and chronic illnesses. An open mind can stretch us to think beyond our current thoughts. 

Try to channel your inner explorer as you journey through the labyrinth of autoimmune diseases. Embracing a spirit of curiosity can be a powerful tool in this voyage. Ask questions, dig deeper, research, and seek out multiple perspectives. This isn’t about finding quick fixes but about gaining understanding. It’s about exploring the many pathways to wellness and identifying what works best for you.

Four kids inspecting branches and pine needles with a magnifying glass.

Curiosity can also lead us to self-compassion, a trait often overlooked but critical in our journey. It involves being gentle with ourselves when we stumble and embracing our imperfections. In our Invigorate community, we encourage everyone to be kind to themselves, to recognize their efforts, and to applaud small victories. Remember, it’s progress, not perfection, that we seek.

Lastly, curiosity urges us to embrace change. Autoimmune diseases can be unpredictable, but we can adapt to new routines, treatments, and lifestyle changes with a flexible mindset. Change can be daunting, but it also brings opportunities for growth and reinvention.

So put on your explorer’s hat, stay curious, and open yourself to the remarkable journey of self-discovery.

5. Stick to one or two steps at a time. 

This moment now is when we can drive change by dialing in our thought patterns and daily habits. Slow and steady wins the race. We recommend focusing on one or two steps at a time, even when you can take on more. 

For example, if you want to incorporate diet and lifestyle changes, start with a few simple ones, like drinking more water or going to bed 30 minutes earlier. Once those habits become second nature, then add more. Don’t overwhelm yourself by trying to do too much at once!

Stone steps leading up through wooded area towards sunlight.

Or, if you want to take a couple of steps down the same path, ensure one is an easier step to take. For example, if you’re looking to double down on physical activity, one step could be incorporating a stretching routine, and another could be walking three times a week.

Remember that the goal is to find sustainable ways to create healthy habits. This means taking one step at a time and adjusting as you go. Don’t be afraid to experiment!

While incremental change feels tiny, it adds up to big results. Trust the process! You are capable of so much more than you give yourself credit for. We believe in you. Now, let’s start on this incredible journey together!

Tip: Having an accountability partner or supportive friend can be key to helping you get over hurdles. Join our Facebook community for support, encouragement, and grace in navigating your journey.

6. Get comfortable being uncomfortable. That’s when change happens.

Systems make change possible. When navigating life’s complexities with an autoimmune disease, mindset is everything. It’s about leaning into the sweet spot between comfort and discomfort. That’s where growth and transformation happen.

It’s about challenging yourself to step out of your comfort zone, one small step at a time. You’ll be uncomfortable sometimes, but embrace the discomfort of growth and learning as part of the journey.

While each step individually is critical, having a plan and structure is also critical to success. Using systems and processes to simplify your life can help you embrace change. It also helps create structure, making it easier to get through tough health days.

If you don’t plan how to do it, you’ll likely give up before you start. Willpower is not a thing; we’ll fail if we rely on it. Discover the 6 Sources that Influence Our Behavior and learn how to control them for a higher chance of success.

Everything affects everything. Five hundred crunches alone won’t get you a six-pack, but some crunches and a salad will, eventually. Everything is interconnected, so we take a multifaceted approach to health and well-being. Throughout the Invigorate experience, we note Ive+ habits, keystone habits that benefit beyond one action’s direct impact. Best-selling author Charles Duhigg discusses the benefits of leveraging keystone habits in his book The Power of Habit.

Systems fail, so turn tough times into tools for the future.

We can want with all our hearts to change, create the perfect plan, and muster up the courage to take a step or two, only to find our faces smashed into the ground without realizing what even happened!

Women who fell face-first into the mud.

This happens more often than not, especially when we’re just starting out. It’s okay. We can use this as an opportunity to grow and learn. Failures are only failures if we don’t learn from our experiences. If we reflect on why we failed, then we can course correct to try again.

Instead of blaming yourself or giving up, take stock of the situation and ask honest questions about why it happened. What did you do right? What could have been done differently? The answers will help you adjust your approach for the next step. By continuously reflecting, refining, and implementing, you’ll develop systems that work for you.

Remember, the more you fail, the more you learn and grow, and that’s how we blossom. 

7. Embrace the season you’re in.

A realistic approach to this journey includes recognizing and accepting the season we’re in.

We’re used to planning things in hours, days, weeks, months, and years, yet our experiences go by in moments, scenes, and seasons. Those moments blend and melt together to form our memories.

Depiction of the four seasons. Spring is cherry blossoms. Summer is green wooded area. Fall is branch with leaves changing to orange. Winter is barren branches covered in snow.

Located in Minnesota, we get a full four seasons; yes, even summer. In the heart of winter, below-zero temperatures and plummeting windshields can make for a long several months.

While we sometimes need to hunker down to get through it, there are many times we brave the elements to enjoy the snow—sledding, skating, skiing, or having an outdoor fire. It can be bitterly cold sometimes, but we embrace the season as it is, knowing it will change again.

As we navigate through our own healing seasons, let’s remember the power of our mindset and the remarkable strength we harbor within ourselves. We can create wonderful memories during our darkest periods, knowing this season shall pass, too, but it didn’t pass us by.

8. Practice selfless self-care for tireless service and compassion.

To serve at the highest level, we first must serve ourselves. That starts by looking within. Self-care should involve a healthy dose of self-reflection and awareness. When we pick the weeds and dig out the soul, we unearth fresh soil to plant new seeds.

“Sugar, by nature, is sweet, and water, by nature, is liquid. When we perform an activity and function which is per nature and as how it has been designed, one experiences harmony. That harmony produces the greatest efficiency, and so the soul, by nature, is designed to serve when we engage in serving and pleasing. That effect of serving and pleasing produces the greatest joy from within.”

How To Achieve SELF MASTERY | Gauranga Das & Jay Shetty Podcast

Selfless self-care—such as practicing mindful meditation, meaningful movement, and sustenance for the soul—will help us become more in tune with our external world. We can then share our own light and energy to impact those around us positively.

Hand letting water drip onto sprouted plant.

So the next time you feel guilty about taking care of yourself, pause and reflect on how caring for yourself will allow you to be a better parent, friend, coworker—human being.

9. Enjoy the music.

Autoimmune remission is a process. It’s not just about reaching remission but living a life that nurtures our health and well-being. 

Life is hard. That’s the point. We’d be bored and complacent if we didn’t face our challenges, struggle, fall, and get back up. That’s a dangerously destructive place to be. Our hardships guide and teach us life lessons—nurturing us to deepen our roots, strengthen our stems, grow leaves, and eventually, blossom. 

We’ll grow without noticing as we embrace our challenges and face our fears. When we do eventually notice, we’ll be further ahead than we ever thought possible. As you embrace the present challenge, remember that this moment now is all that matters. 

So go ahead, sing out loud in the car, and dance in the kitchen with your kids—life is too short not to enjoy the music and dance along the way. 

Dance on, Strivers,
Karin

How to Turn Bad Habits into Healthy Habits by Addressing 6 Sources that Influence Our Behavior

Posted on by Karin W

How to Turn Bad Habits into Healthy Habits by Addressing 6 Sources that Influence Our Behavior

Karin W

August 4, 2023

Change behavior expert and best-selling author Al Switzler shares how we can manage those sources and have more control over our actions.

Of course, we want to eat healthy, exercise, and go to bed early to effectively care for ourselves regardless of whether we have an autoimmune disease.

Despite knowing all the health benefits and harmful effects of our unhelpful behaviors, willpower goes out the window when a colleague brings in a box of donuts, or you opt for the couch instead of the treadmill after a long work day.

We think if we can summon enough willpower, we can change our habits overnight. The problem with this approach is that when we try to make too many changes at once, we feel overwhelmed and give up.

Instead of trying to achieve drastic transformations overnight, Switzler advocates for the “vital behaviors” approach, which focuses on identifying and mastering the few key behaviors that can bring about significant change in your life.

“If we can control the sources that control us, we’re more likely to control our own behavior.”

-Al Switzler, coauthor of four NYT bestsellers, including Change Anything.

Identify the Vital Moments Derailing Your Progress

Re-hashing your “bad” decisions isn’t fun, but pinpointing triggers is a necessary step. Recurring incidents can shed light on behavior trends and habits. By recognizing when we’re most vulnerable, we can proactively design strategies and interventions to support the hard decisions when temptation lurks.

A man in a casual white t-shirt and glasses is writing with a pen on a piece of paper.

Triggers aren’t always obvious, though. Triggers can be visuals, smells, body sensations, specific times, places, or memories challenging our motivation. There may be several, and one or two might be flying under the radar.

To help uncover hidden triggers, start with simply jotting down who, what, when, and where you were. Think about how they influenced your behavior in these moments. What were the thoughts and feelings that led up to acting? How does this moment differ from others? What factors make this moment different from all others? Get a notepad and pen, and take a few minutes to write down what you notice about the situation.

How to Manage the 6 Sources that Influence Our Behavior and Habits

Once we’ve identified these defining moments, we can develop a plan to address the six sources that influence our behavior to increase our success rate of making tough choices in our most vulnerable moments.

  1. Personal Motivation – Why am I doing this?
  2. Personal Ability – Can I do this? If not, can I learn a skill to do it?
  3. Social Motivation – Do I have encouragement and support?
  4. Social Ability – Do I have someone to coach me, give me feedback to improve?
  5. Structural Motivation – What rewards/incentives will help keep me going?
  6. Structural Ability – How can I change my environment to make my good behavior easy and my lousy behavior hard?

Personal Motivation – Why am I doing this?

The first and most important source of influence is identifying *your why*. Whether you want to reduce pain, have more energy for your kids, or live healthier, ask yourself why. Significant, meaningful reasons will fuel your motivation and “willpower.”

Dig deep and get specific. Our reason for doing something challenging has to be MUCH bigger than whatever temptation is in the moment. Otherwise, we’ll dive into bagels, pizza, candy, whatever your vice, every single time, regardless of how much we try to talk ourselves out of it.

Write down your reasons to carry with you or record them in a notes app to remind yourself of your reasons in those pivotal moments. Re-reading them or, better yet, saying them out loud can get you past your trigger point.

The key is staying busy. Physical activity can help burn off anxious energy and help calm your nervous system. The more we practice healthy ways to get through cravings and make healthier choices, the easier it gets over time. Eventually, it’ll be habitual and second nature, so you hardly think about it.

Resources to Identify Your Why

Personal Ability – Can I do this? If not, can I learn a skill to do it?

Personal ability includes your skills, abilities, and experiences. We won’t always have the skills to make the good decisions we strive for. You can improve this source of influence by learning new skills and acquiring new knowledge. The more skills you have in your wheelhouse, e.g., those that come quickly to you, the more influence you will have in making good decisions.

A young woman is looking at her laptop with a stack of books next to her on her bed.

For example, if you want to get a raise at work, you could read books or listen to podcasts on negotiating with managers so that when it comes time to ask for a raise, you’ll know the kind of information to have on hand to help your chances best. Or, if you want to start an online business but don’t know how to write code, reading about programming or taking a class can help you build the skills needed for your business.

Learning new skills also increases confidence and inspires motivation when working toward a goal. It can also help you develop patience, communication, and persistence. It builds self-esteem and makes you feel good about yourself — which can motivate you even more!

Invigorate Tip: Personal Growth and Professional Development steps offer resources to support your growth and development, including podcasts when you can only manage to listen, webinars when you can stay vertical for short periods, online courses when you’re up for it, and more.

Social Motivation – Do I have encouragement and support?

Building a support network is one of the most powerful ways to achieve your goals. You may achieve your goals faster and more efficiently by getting the people around you on board with your plans. Three and four sources of influence are peer and social pressures around us.

Humans are naturally social creatures, and the people around us heavily influence our decisions and behaviors – good and bad. We can leverage the power of social influences by getting the people around us on board with our goals.

Let them know what you’re up to and how they can help. These like-minded folks can help keep us on track or at least not derail our efforts.

Social motivation comes into play when trying to change bad habits because it gives us an external force that keeps us accountable for our actions. If everyone around you knows about your goal, they will be more likely to help keep you on track or encourage positive behavior than if they didn’t know what was happening with you.

Social Ability – Do I have someone to coach me, give me feedback to improve?

Coaches understand that making positive changes can be challenging, especially when dealing with autoimmune diseases. But they believe in your potential to overcome obstacles and refuse to let those conditions define you.

By providing additional tools and tips, coaches become your partners in your journey toward self-improvement. They don’t claim to have all the answers, but they possess a wealth of experience helping individuals overcome their bad habits and achieve their goals.

Through their guidance, coaches help you identify your unique strengths and weaknesses, unlocking your full potential. This newfound awareness translates into better results empowering you to excel despite the challenges posed by your autoimmune condition.

A smiling young man speaks with a professional woman on a video call.

More than just advisors, coaches serve as crucial sources of support during tough times. When you feel discouraged or overwhelmed, they’ll lift you and restore your belief in yourself. Acting as your accountability partners, coaches help you maintain focus on what truly matters, ensuring that you stay on track toward your goals.

Their guidance goes beyond just motivation and encouragement. Coaches equip you with the practical tools necessary for success. Whether it’s devising personalized strategies or teaching you practical techniques, they provide you with the resources you need to thrive.

Coaches not only possess expertise in their field, but they also understand the unique challenges faced by individuals with autoimmune diseases. Their guidance is grounded in empathy and backed by professional knowledge, making them an invaluable ally in your journey.

Remember, you don’t have to navigate this path alone. Reach out to coaches who can support you, provide valuable insights, and help you make positive changes that will empower you to live your best life, regardless of your autoimmune condition.

Structural Motivation – What Rewards & Incentives will Help me Strive?

As people with autoimmune diseases, we often face daily challenges requiring us to make difficult health decisions. It can be challenging to stay motivated and make choices that align with our long-term goals.

That’s where structural motivation comes in. By utilizing incentives and rewards, we can give ourselves the extra boost we need to make those healthy decisions.

According to sources five and six, structural motivation can provide a sense of reinforcement that can go a long way in our wellness journey. Rewards trigger the release of dopamine, a chemical in the brain that helps regulate motivation and pleasure.

This is why receiving a special reward when we achieve a health goal can make us feel good and motivate us to continue making positive decisions.

A young woman in athletic clothes blows confetti.

There is no “one size fits all” approach to positive reinforcement. What works for one person may not work for another, and you may have to experiment with different approaches before finding the ones that work best for you!

The key here is to find something that works for you and your unique situation. If you have trouble motivating yourself, get creative and try different ideas! A reward doesn’t have to be extravagant or expensive; it just needs to be meaningful enough for you. When it comes to positive reinforcement, it’s all about finding what works for you.

Structural motivation can be a powerful tool for building positive habits and achieving goals. Incorporating incentives and rewards into our wellness routine makes us more likely to sustain healthy behaviors and improve our health outcomes. It’s important to remember that these rewards do not have to be extravagant, but the satisfaction of receiving a little boost can do wonders for our motivation.

Structural motivation can help us stay focused and make smarter, healthier decisions. Whether it’s the thrill of receiving an incentive or the relief of achieving our goals, rewards can motivate us to stay on track and optimize our health.

Remember to be kind to yourself, celebrate small milestones, and take advantage of structural motivation’s benefits.

Structural Ability – How can I change my environment to make my good behavior easy and my bad behavior hard?

Living with an autoimmune disease can be overwhelming. Managing symptoms, sticking to treatment plans, and making lifestyle changes can seem daunting. But what if there was a way to make it easier to maintain good behaviors and even harder to engage in bad ones? That’s where structural ability comes in.

Structural ability is the idea that our environment can shape our behavior for better or worse. By intentionally designing our environments to encourage good habits and discourage bad ones, we can make healthy choices the default option.

Invigorate Tip: Prepare for Decision Fatigue. We make hundreds of decisions each day, and as the day goes on, decision fatigue sets in, which is why ordering pizza Friday night seems much easier than figuring out a meal to cook for dinner. Have a plan, so you don’t have to make the choice.

Eating healthier is a common goal among people with autoimmune diseases, and simple changes can have a lasting impact. For example, switching to smaller plates to help with portion control or signing up for a grocery delivery service to help ensure you have healthy food.

A young woman eats out of a small ice cream container with a spoon.

You can also use structural changes to make bad habits harder. Throw out the container of ice cream to remove the temptation altogether. Or, if you want to spend less time on Facebook, block the site on your computer and put an app blocker on your phone so that it’s impossible for you to access it.

If you don’t give yourself a choice, you don’t have to make the choice. When you want to change your life, consider what small changes can be made to your environment to help you achieve your goal.

Turn bad days into good data – Continuously Monitor and Adapt

No one gets it right the first time. We need time to analyze, adjust and try again until we get the system right.

Behavior change is not a one-time event but an ongoing process requiring constant assessment and adjustment. By regularly evaluating our progress and making necessary tweaks to our strategies, we can ensure that we stay on the path toward our desired outcomes.

Invigorate Tip: 5 Ways to Cope through Cravings:

  1. Go for a walk outside.
  2. Take a shower or bath.
  3. Put on a yoga, cardio, HIIT, or another workout video.
  4. Roll up your sleeves and do some picking up and cleaning. Remember that it doesn’t matter how far you get; each step is progress.
  5. Get groceries, return Amazon packages, or run other errands.

Learn from your missteps to identify where you took a wrong turn and adjust your course for next time. Customize and personalize your plan to align with your goals, strengths, weaknesses, and environment.

Changing bad habits into healthy ones is a process that takes time and effort, but the rewards are worth it.

Let’s figure it out together, my friends.

Dance on,

Karin

Sources

10 Tools to Nurture You Through Autoimmune Disease Flares & Other Tough Times Living With Chronic Illnesses

Posted on by Karin W

10 Tools to Nurture You Through Autoimmune Disease Flares & Other Tough Times Living With Chronic Illnesses

Karin W

May 22, 2023

It’s possible to be in remission for long periods, especially when living a healthy lifestyle, mostly eating nutritious food, staying physically active, managing stress, and maintaining meaningful relationships.

While living a healthy lifestyle is your best chance at keeping disease activity at bay, environmental triggers, life events, and overbooked schedules can each be enough to put our health into an unexpected tailspin.

One winter, I had been eating clean, managing stress, and plugging along just fine each day. Without warning, I was horizontal on my couch with what we thought was the flu. It’d been going around the office, so I wasn’t surprised I caught it. It’s difficult to avoid getting sick while taking immunosuppressants.

After three weeks of no improvement, I was admitted to the hospital, where they ran a gamut of tests. The worst part was my new “roommate,” constantly groaning in pain, sounding like a dying animal, making it impossible to get any sleep. Overly exhausted, undernourished, and missing my kids terribly, I felt every ounce of this autoimmune disease crushing my spirit.

In those moments of utter despair, it’s important to have tools to use anywhere at any time to help you cope with sensory overload and work through tough situations.

Go-To Tools to Help You Through Tough Times with Autoimmune Diseases and Chronic Illnesses

When your world feels like it’s crashing down, your focus should be comfort and self-care. That can be difficult when emotions are running high, so our community has compiled a list of tools to keep in your back pocket for the next time you unexpectedly need them.

1. Your Breathe

When we’re anxious, our bodies tense up, our breathing shallows, and an abundance of cortisone/stress releases into our systems. To reduce anxiety quickly, deep breathing is the surest, most effective way to reduce heart rate. Our bodies are very trainable; we must tell them what to do. The simplest way to do that is to breathe out longer than when you inhale.

Guided meditation videos and podcasts are a great way to learn various breathing methods. Training your mind and physiology through breath has been shown to reduce anxiety while increasing focus and concentration, which can also help with brain fog.

2. Change Views

Getting outside isn’t always feasible, especially if you’re stuck in a hospital room, but changing rooms, or even just chairs, can give you a quick boost in mood. Sometimes even the slightest shifts in perspective can spark a new and hopefully more positive chain of thoughts. Looking at positive images can influence your mood if you have limited mobility.

3. Get Thanking

There is always something to be grateful for. The simple act of noting or writing down a few things you’re thankful for helps squelch negative thinking and helps put things into perspective. It also creates an attitude shift that can positively impact everything from our relationships to our health.

Gratitude is an antidote to worry, stress, and anxiety. It also improves happiness by increasing positive emotions like joy, contentment, love, and pride. Gratitude helps people sleep better and increases energy levels and appreciation for others.

Two easy ways to practice gratitude:

1. Expressing gratitude verbally (to yourself or someone else). Thanking someone who has helped, been kind to you, or brightened your day goes a long way.

2. Note what you’re thankful for in a journal or mobile app. Any notebook will do, but journals and mobile apps like Gratitude offer prompts to help you get over any blocks.

4. Get Grounded

Have you heard of grounding or earthing? It’s the idea that connecting with the earth by walking barefoot or lying on the grass can positively affect the body. And it turns out; science is starting to back this theory up.

Research has shown that grounding can help reduce inflammation and pain and improve mood. Amazingly, something as simple as taking off your shoes and connecting with the earth can profoundly impact your health and well-being. So next time you have the chance, why not try it? Who knows, it might just make you feel a little better.

5. Watch Nostalgic Shows

We’re giving you permission to veg out! The familiarity of nostalgic shows can provide security and calmness, especially when life is chaotic. Mindless shows are also easy to turn on in the background to help decompress in the short term. Set a timer or show limit because too much screen time can exacerbate depression symptoms.

6. Listen to Music

Music has a way of affecting our mood like no other.

It’s amazing how a good beat and catchy lyrics can turn a bad day into a good one in minutes. Whether you’re into pop, rock, hip-hop, or classical, it’s all about finding what works for you. Sometimes, all it takes is a few tunes from your favorite artist to get you out of a funk. So pop in those earbuds, crank up the volume, and let the music take you to a better place.

7. Light Hobbies

You know those days when your body doesn’t want to cooperate? When even getting out of bed feels like a Herculean feat? Those are the moments when having a few go-to hobbies in your back pocket is essential. Maybe it’s knitting, puzzling, or coloring. Maybe it’s something else entirely. Having a favorite activity that doesn’t require a ton of physical stamina can be a game-changer. Not only do they help you pass the time, but they can also work wonders for your mental health.

When you’re feeling anxious or stressed, there’s something incredibly soothing about focusing on a creative project for a while. So next time you’re in need of a bit of zen, reach for your crafting supplies and get to work. Your body (and mind) will thank you.

8. Family and Friends

Relationships are the ultimate human experience. When nurturing and long-lasting, they can bring about a sense of belonging and purpose that is hard to come by otherwise.

The feeling of being seen and valued in a relationship is powerful, and it can boost our mood and self-worth in ways we may not realize.

When we have someone who listens, understands, and appreciates us for who we are, we feel more able to express ourselves and show our vulnerability. And, of course, having a supportive partner or friend can make all the difference in our daily life.

But did you know that chemicals in our brains are released when we form close and loving connections with others? Dopamine and endorphins are two of the many feel-good hormones that can make us feel happier and more fulfilled. Lean into your close relationships, especially during challenging times.

9. Faith and Spirituality

Faith can be tricky because it often intersects with religion, which people have strong opinions about. At our community, we believe that spirituality comes in different shapes and sizes, and you can lean into whatever resonates with you.

Whether it’s religion, the universe, or any other belief system, there’s power in positive thoughts and prayer that can help us find peace even in the midst of chaos. It’s amazing how letting go of the things we can’t control can strengthen our faith. So, take a deep breath and trust that your beliefs will guide you.

10. Develop a Flare Care Plan Before You’re in a Flare

Anyone with an autoimmune disease knows flare-ups and tough mental health days can be a real struggle. When you’re in the thick of it, it can feel like trying to climb a mountain with a backpack full of bricks. Everything seems difficult and exhausting. That’s why a plan is so important before you hit rock bottom.

When you’re feeling well, set up a support system and pick out activities you enjoy and find relaxing. That way, when things get tough, you’ll have a blueprint for caring for yourself during hard times. The simple act of having a plan can help us through.

Try the Tools Before You Need Them

You know what they say, practice makes perfect! The same goes for your toolkit. Don’t wait until you’re in a crisis to experiment with different tools. Take your time to try different tactics and see what works best for you.

The great thing about trying out new tools when you’re open-minded is that you may discover something you never thought would work for you. Plus, once you find what works, you’ll already be a pro when using it in a real situation. So don’t be afraid to get out there and try something new. Trust us – your future self will thank you.