Tag: chronic illness

Crafting Your Autoimmune Flare Care Strategy | Tips & Tricks for Managing Autoimmune Disease Flares

Posted on by Karin W

Crafting Your Autoimmune Flare Care Strategy | Tips & Tricks for Managing Autoimmune Disease Flares

Karin W

September 25, 2023

Living with an autoimmune disease can be akin to a relentless tug-of-war between self-care and life’s incessant demands. The daily battle with debilitating symptoms can be physically taxing, yet we often push ourselves to the limit.

As the saying goes, “If you neglect wellness, you will be compelled to find time for illness.”

People with autoimmune diseases grapple with extreme fatigue as their bodies are constantly on high alert due to an overactive immune system. The complexity and unpredictability of autoimmune diseases can make daily living challenging and stressful.

However, recognizing the signs of imminent flare-ups can help reduce anxiety and facilitate better preparation for potentially rough periods.

But how do you navigate through these flare-ups and create a care strategy that works for you? Here are nine tips and tricks to help you craft your own personalized autoimmune flare care plan.

  1. Track your symptoms and medication side effects
  2. Let Go of Guilt
  3. Communicate Openly
  4. Plan for Your Recovery
  5. Prioritize Self-Care
  6. Create a Comforting Space
  7. Find an Outlet
  8. Connect with Other Strivers Who Can Relate to Your Journey
  9. Continue to Explore, Discover, and Grow

Autoimmune Disease Management Tips:

1. Track Your Symptoms & Medication Side Effects

With time and experience, we become more attuned to our bodies and can identify potential triggers and trends.

Keeping a record of your symptoms, medication, diet, exercise habits, and potential triggers can provide valuable insights into your body’s patterns and help predict future flare-ups.

With the help of your healthcare provider, tracking symptoms can help you spot early warning signs, manage disease activity, and minimize exacerbations. This forms the basis of a Flare Care Plan, a strategy you can rely on during flare-ups.Female writing down her autoimmune disease symptoms and medication side effects

Stick to the facts when recording symptoms. Describe the symptom in detail, duration, and frequency. Having a precise log of symptom history can help you and your provider identify patterns and potential autoimmune disease triggers.

In addition, being aware of typical triggers such as stress, lack of sleep, and dietary changes can help you take preventive measures before flare-up strikes.

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2. Let Go of Guilt

We can adopt a healthy lifestyle, track our triggers, and stay on top of medications, but flare-ups may still happen.

A guy standing looking slightly down with his hands behind his neck, head.

It’s important to remember in these moments that we are not to blame. Autoimmune diseases are complex and unpredictable, and flare-ups are a natural part of the journey. No matter how diligent we are, there will be times when our bodies push back.

At Invigorate, we encourage you to embrace self-compassion in the face of flare-ups and remind yourself that you are not alone on this journey.


3. Communicate Openly

Sharing your condition with others can be a decisive step towards fostering understanding and compassion within your community. Opening up about a chronic illness is undoubtedly an intimidating prospect, but establishing a support network can make a world of difference on your journey.

This support network extends beyond your personal relationships and includes your workplace. If your autoimmune disease affects your job performance, it’s essential to have open and honest discussions with your employer and colleagues.

Sharing your condition and any accommodations you may require during flare-ups can prevent misunderstandings and ensure a supportive work environment. Remember, your health should never be a cause for shame or secrecy.

Two people at a picnic table outside a building have a conversation

Equally important is letting your loved ones in on your condition. Communicating your needs and possible support requirements during flare-ups can help reduce stress and enable your close ones to offer the support you need. Whether it’s assistance with daily tasks, emotional support, or simply understanding when you need rest, having a solid support system can make a world of difference.

We understand that reaching out and sharing your experiences can be both vulnerable and empowering. At Invigorate, we encourage you to embrace your strength to open up about your condition.

By sharing your journey, not only can you alleviate the burden of carrying it alone, but you also help educate others about autoimmune diseases.

Your words can raise awareness, dispel misconceptions, and build a community rooted in compassion and understanding.


4. Plan for Your Recovery

When a flare-up strikes, it can feel overwhelming, leaving you grappling with the simplest tasks.

That’s why it’s crucial to plan your recovery ahead of time and enlist the support of your loved ones.

Knowing what help you need during a flare-up and openly communicating it can help reduce stress and create a solid foundation for recovery.

Consider creating a list of tasks that friends or family can help with during these challenging times. It can be as simple as reaching out for grocery shopping, preparing meals, or taking care of household chores.

A checklist of household chores, meals, and other needs that caregivers, friends, and family can do to help

This list gives you a clear sense of what needs to be done and empowers your loved ones by giving them specific ways to support you.

Remember, you don’t have to face the challenges of a flare-up alone. Lean on your support network and trust that they are there to help. Whether it’s running errands, providing emotional support, or simply being present, the assistance provided by your loved ones can make a significant difference in your recovery process.

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5. Prioritize Self-Care

During a severe flare-up, it’s essential to prioritize self-care above all else. The intensity of these episodes can be incredibly disruptive, often causing us to reevaluate our approach to life. Instead of pushing yourself too hard and risking prolonged recovery periods, it’s crucial to slow down and shift your focus to self-care.

Finding a balance between work and personal life becomes even more critical during flare-ups. Recognize that your health should always take precedence, and allow yourself the time and space to rest and heal.

This may mean temporarily stepping back from work obligations or seeking your employer’s support to adjust your workload. Remember, taking care of yourself is not a luxury; it’s necessary for effectively managing your autoimmune disease.

Maintaining a relaxed attitude during this time is also crucial. Stress and anxiety can worsen flare-ups and hinder the healing process.

Explore relaxation techniques that work for you, such as deep breathing exercises, meditation, or engaging in activities that bring you joy and peace. Embrace the power of self-care rituals, whether indulging in a warm bath, spending time in nature or seeking solace in hobbies or creative outlets.

It’s not about achieving perfection or pushing through the pain; it’s about listening to your body, honoring its needs, and giving yourself the compassion and care you deserve.


6. Create a Comforting Space

A comforting space can make a world of difference during long-lasting flares. When you’re dealing with chronic pain or illness, your surroundings can feel suffocating when you’re stuck at home or in bed. You can positively engage your senses and find solace by intentionally creating a calming environment.

Using technology to support your well-being is one way to create a comforting space. Podcasts and meditation apps can be beneficial in redirecting your focus and promoting relaxation.

Explore different genres of podcasts to find topics that resonate with you, whether it’s storytelling, guided meditations, or soothing music. Similarly, meditation apps offer many guided practices to help calm your mind and body. Remember to choose content that aligns with your personal preferences and needs.

A pug laying on the top of a soft white couch with blanket

Another way to enhance your calming space is by making minor changes to your physical surroundings. Consider using soft lighting, such as string lights or dimmable lamps, to create a gentle and cozy ambiance. Soft lighting can have a soothing effect on your senses, helping you relax and unwind. Additionally, lighting candles with calming scents, like lavender or chamomile, can create a peaceful atmosphere and promote a sense of tranquility.

Don’t underestimate the importance of comfort in your space. Invest in comfortable bedding, such as soft blankets and pillows, that can provide relief for your body during flares. Having a comfortable place to rest and relax can significantly reduce discomfort and improve your overall well-being.

Everyone’s needs and preferences differ, so feel free to experiment and adjust your calming space according to what works best for you. Whether incorporating nature-inspired elements, playing soothing background music, or adding a touch of your favorite color, personalizing your space can make it even more comforting.

You can transform your surroundings into a sanctuary of peace and tranquility by intentionally creating a comforting space. This dedicated space will provide relief during flares and serve as a refuge where you can recharge and find comfort amidst challenging times. So, take the time to create a space that nurtures your well-being and brings you the comfort you deserve.


7. Find an Outlet

In addition to providing an enjoyable escape from the challenges of chronic illness management, finding a creative outlet can benefit your mental health.

Engaging in activities like writing, painting, or playing music allows you to channel your emotions and express yourself uniquely and meaningfully.

A young child is holding a lot of crayons with both hands

For example, writing has been proven therapeutic and cathartic for many individuals. Keeping a journal can provide a safe space to unload your thoughts and feelings, helping you gain clarity and perspective on your experiences. It can also record your journey, allowing you to reflect on how far you’ve come.

Painting or engaging in other forms of visual art can be a powerful way to externalize your emotions and create something beautiful in the process. The act of putting brush to canvas or pencil to paper can be meditative, helping you focus on the present moment and find solace in the creative process.

Playing music can be incredibly therapeutic, whether as an instrument or simply listening to your favorite tunes. Music uniquely can tap into our emotions and transport us to different states of mind. Playing an instrument can provide a sense of accomplishment and allow you to express yourself through melodies and rhythms.

Of course, finding a creative outlet doesn’t have to be limited to artistic pursuits. Spending quality time with loved ones can be just as valuable.

Two women talking outside on a restaurant patio

Whether engaging in meaningful conversations, sharing laughter, or simply being in each other’s presence, connecting with others can provide a sense of belonging and support during challenging times.

Remember, the goal of finding an outlet is not necessarily to become a professional artist or musician but rather to find a source of joy and self-expression. So, explore different activities, experiment with various mediums, and embrace the process without judgment. Finding an outlet that resonates with you can cultivate a healthier state of mind and enhance your overall well-being.


8. Connect with Other Strivers Who Can Relate to Your Journey

Living with an autoimmune disease can indeed be a challenging and isolating experience. The journey can often feel overwhelming, as it involves navigating through various symptoms, treatments, and lifestyle adjustments. However, it’s important to remember that you are never alone in this journey.

Connecting with others who share similar experiences can provide a tremendous sense of community and support. These individuals understand firsthand the unique challenges and frustrations of living with an autoimmune disease. You can find comfort, empathy, and a sense of belonging by sharing your stories, struggles, and triumphs with others.

Young man sitting and looking down with his hands out and palms facing up with other people's hands on his back

Through our Facebook Community and virtual events, you can engage with a diverse community of individuals who are facing similar challenges. Whether you’re seeking advice, sharing coping strategies, or simply looking for a listening ear, you’ll find people who are ready to offer support and understanding.

Together, we can embark on this path of living with an autoimmune disease. By supporting and empowering each other every step of the way, we can navigate through the ups and downs, celebrate victories, and find solace in knowing that we are not alone. Invigorate is here to be your companion, providing a safe space where you can connect, thrive, and find the strength to face the challenges that come your way.

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Living with an autoimmune disease presents its fair share of challenges, but it’s crucial to remember that you are not alone. You can navigate flare-ups more quickly and confidently by implementing the tips and strategies mentioned in this article, such as tracking symptoms, releasing guilt, communicating openly, planning for recovery, and prioritizing self-care.

Invigorate is here to support you every step of the way, providing a community and resources to help you thrive despite the complexities of autoimmune diseases. Remember, you have the power to take control of your health and well-being, and you deserve support, understanding, and compassion throughout your journey.


9. Continue to Explore, Discover, and Grow

It’s essential to continue educating yourself about your condition and staying connected with others who can relate to your experiences. By being proactive and advocating for yourself, you can ensure your needs are met and you receive the care you deserve.

Moreover, as research and medical advancements continue to progress, there is hope for better treatment options and potential cures for autoimmune diseases. It’s essential to stay informed about new developments in the field and stay hopeful for a brighter future. In the meantime, remember to take care of yourself and prioritize your well-being. Don’t be afraid to reach out for support when needed, whether from friends, family, or a professional therapist.

Be the change spray-painted on concrete in a city neighborhood

Lastly, always remember that your autoimmune disease does not define you. You are more than your symptoms and diagnosis. You are a unique individual with strengths and passions that go beyond your health. Don’t let your condition keep you from living a fulfilling and meaningful life.

Embrace your journey and all it entails, as it can shape you into a stronger, more resilient person. Keep fighting, stay positive, and remember you are not alone on this journey. Together, we can raise awareness and create a support community for those living with autoimmune diseases.

Let’s continue to share our stories, educate others, and advocate for better care and understanding of these complex conditions. So keep pushing forward, never lose hope, and know you are not defined by your illness. Your strength and resilience will guide you through this journey and help you live life to the fullest despite any challenges that may come your way.

Keep Striving!

Karin

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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

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.

Celebrating Self-Acceptance and Perseverance through Parenting with a Chronic Illness

Posted on by Karin W

Celebrating Self-Acceptance and Perseverance through Parenting with a Chronic Illness

Karin W

May 5, 2023

Surviving: chronic fatigue, hair loss, chronic pain, anxiety, depression, nausea, dizziness, bouts of confusion and inability to focus, insomnia, memory issues, headaches, joint pain, etc.

Striving: a diagnosis! and treatment

How long have you been on your journey with autoimmune issues? While I haven’t been diagnosed, I’ve dealt with autoimmune issues for about a decade. At the very least, I’ve been dealing with something chronic for at least that long.

What was your turning point in looking to improve your health? Basically, now. This is a new journey for me. I’ve put on significant weight and have noticed that even light physical activity that I used to do easily exhausts me within minutes. As the mother of an active 6-year-old, I need to be able to walk alongside her while she scooters around town, sit on her bedroom floor for an hour and play ponies, carry her to bed when she falls asleep on me on the couch.

But I also do it for me. I miss looking in the mirror and not hating myself. What I see isn’t even an echo of what others see because whatever it is I’m dealing with has warped my own perceptions of myself beyond recognition.

And I miss having the energy to actively participate in my life.

What’s something you’ve learned along the way?

Something that’s been a rude awakening, but also freeing, is that what I’m dealing with is (mostly) invisible. It’s hard to offer others the benefit of the doubt when they keep nudging me to do this or that when I’m out of spoons or offer inane advice like smoothies and jogging, but the flipside of that is that what I am frustrated with myself for right now they don’t see.

I shaved my head because my hair loss became depressing. Others see a badass, someone who doesn’t care what others think, an artistic temperament, a free spirit. (And to some extent, they’re not wrong, even if I’ve lost track of her.)

I see dark circles under my eyes, thirty extra pounds, stretch marks, and patches of scalp. I see my calendar and all the events I missed out on. I see my daughter’s eyes when I let her know we have to head back inside because I’m just too tired to continue again.

I know what got me here, and I can hate it all I want, but here’s the thing: most people just see another human living their life. They meet you for the first time wherever you are in your journey, and that’s who you are to them. You see every moment of your own life, the behind-the-scenes exclusive; they see snapshots.

If they judge based on that, eff them. And honestly? I don’t think most bother.

What advice would you give someone starting in their autoimmunity journey?

Meet yourself where you are. It’s okay to want more and to work towards it, and the desire to improve your situation is crucial to seek out the support you need–but on those days where you just can’t? Don’t, and don’t feel bad for it.

What are you currently striving for?

Above all, a diagnosis and treatment–whatever that looks like. I have difficulty making it to appointments, and severe medical anxiety, so I know it will be a long road. But at the end of the day, having a diagnosis will give me a basis for making more informed decisions about my health.

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