The 'Tired but Wired' Blog

I once believed that success meant pushing harder, sacrificing my health and soldiering on no matter the cost. Climbing the career ladder felt like the only way to prove my worth, but at my lowest point after my chronic illness diagnosis (crawling to the bathroom because walking was impossible) I knew something had to change. What I didn’t realise then was that chronic illness and neurodivergence weren’t the end of my story; they were the beginning of a transformation I could never have imagined. Here’s my story.

The Breaking Point

If you’ve ever felt like you’re running on empty, you’ll understand what I mean when I say my body gave up before I did. Exhaustion, brain fog and physical pain were constants in my life. I was grieving the loss of loved ones, juggling a demanding job and barely surviving. Outside of work, I had no energy for anything. My days blurred into a cycle of crawling to the bathroom, eating cold meals and sleeping whenever I could.

I thought I was just “bad at life.” But the truth was, I was in survival mode.

A Glimmer of Hope

Everything changed when I had to take sick leave. Staying with my mum gave me time and space to see that life didn’t have to look like this. A visit to a coastal housing development sparked something I hadn’t felt in a long time: hope.

Moving to a home by the sea didn’t magically fix my health, but it gave me the space to dream again. I started to reconnect with the person I was before chronic illness consumed my life. For the first time, I began to imagine a different kind of future.

Breaking Free

Years later, after maternity leave, I found myself back at a crossroads. The rigidity of a 9-5 job was suffocating and my symptoms returned. I took the leap into freelancing… A scary decision, but one that allowed me to create a career on my terms. Around the same time, I enrolled in a coaching programme, which helped me uncover the limiting beliefs I’d been carrying for years.

I realised I’d been measuring my worth by how much I could achieve, ignoring what I truly needed to thrive.

The Steps to Transformation

Rebuilding my life didn’t happen overnight, but every small, intentional step brought me closer to balance. Here’s what helped me:

• Rest and pacing: Learning to slow down and honour my body’s limits.
• Coaching and support: Challenging the beliefs that told me I wasn’t enough.
• Redefining success: Letting go of external validation and aligning my life with my core values.

With each step, I reclaimed my energy, my joy and my sense of purpose.

The Life I’ve Built Today

Today, I’m running a flexible business that aligns with my values of community, adventure and purpose. I have the energy to play with my feisty toddler, pursue my passions and dream big again.

Chronic illness is no longer an obstacle; it’s part of my unique story, helping me navigate life in ways I never thought possible. For the first time in years, I feel free.

A Message for You

If you’re reading this and feel like you’re stuck in survival mode, I want you to know it doesn’t have to be this way. Chronic illness doesn’t mean the end of your ambitions, it’s an opportunity to rewrite your story.

You deserve a life and career that works for you. One step, one decision, one mindset shift at a time, you can build the balance and fulfilment you’re searching for.

And you don’t have to do it alone.

If you’re ready to redefine success and create a career that aligns with your values, I’m here to help. My coaching sessions are designed to guide you through this transformation. Together, we’ll uncover what truly matters to you and build a life that honours your energy and ambition.

Let’s take that first step together. Book a discovery call to start your journey.

The beginning of a new year often comes with a flood of resolutions and grand plans. It’s a time when we’re encouraged to start fresh, aim higher and push harder. But when you’re living with a chronic illness or burnout, the pressure of traditional resolutions can feel overwhelming and even counterproductive. Instead of focusing on unrealistic goals, this is the perfect opportunity to set meaningful intentions that honour your health and well-being while gently guiding you toward a more balanced life.

In this post, I’ll share practical tips on how to set intentions that support your needs and help you find your rhythm in the new year.

1. Reflect on the Past Year with Compassion

Before setting intentions, take a moment to reflect on the past year. Think about what went well, what didn’t and how you navigated your health challenges. Reflecting with compassion rather than judgement can help you identify what worked for you and what needs to change.

Questions to Ponder:

• What activities or routines brought you the most joy and ease?
• Were there moments when you felt especially overwhelmed or depleted? What contributed to those feelings?
• What self-care practices or boundaries made a positive difference in managing your symptoms?

By acknowledging both the wins and the struggles, you’ll have a clearer picture of what to carry forward into the new year.

2. Set Intentions, Not Resolutions

Unlike resolutions that often come with rigid expectations, intentions are more flexible and allow room for your health’s ups and downs. They’re about how you want to feel and live, rather than specific achievements.

Examples of Gentle Intentions:

• “I intend to listen to my body and rest when I need to.”
• “I intend to make time for activities that nourish my mind and body.”
• “I intend to focus on small, meaningful steps rather than big leaps.”

These intentions create space for self-compassion and can be adapted based on your energy levels.

3. Prioritise Rest and Recovery

Rest isn’t just a necessity when you have a chronic illness or are managing burnout; it’s an essential part of thriving. As you set your intentions, make rest a priority. This could mean scheduling regular breaks throughout your day, creating a calming evening routine, or committing to a weekly self-care ritual.

Practical Tip: Use tools like a symptom-tracking app to understand your energy patterns better. This can help you plan your days more effectively, ensuring you have time to rest and recover when you need it.

4. Focus on Pacing and Energy Management

Pacing is a critical skill for anyone managing chronic illness but is also essential for people managing burnout. Instead of pushing through fatigue, learn to pace your activities so you can maintain a more consistent energy level. Setting an intention around pacing can help you avoid energy crashes and feel more in control.

Intention Example: “I intend to pace myself by balancing periods of activity with rest, even when I’m feeling good.”

Practical Tip: Try using a timer to remind yourself to take breaks, or plan your most demanding tasks for the time of day when you typically feel your best.

5. Embrace Mindful Movement

Gentle, mindful movement can help ease muscle tension, improve circulation and boost your mood. But remember, movement should be about what feels good for your body, not about meeting fitness goals or societal expectations.

Ideas for Mindful Movement:

• Stretching or gentle yoga

• Slow, calming walks

• Breathing exercises or meditation

Intention Example: “I intend to move my body in ways that feel good and honour my current energy levels.”

6. Stay Connected to Your Support System

Living with a chronic illness or managing burnout can sometimes feel isolating. Make it a priority this year to nurture your relationships and lean on your support network when needed. This could be family, friends, or even online communities where people understand your experiences.

Intention Example: “I intend to stay connected with loved ones and reach out when I need support, without feeling guilty.”

Practical Tip: Schedule regular check-ins with friends or join a support group to stay engaged and feel less alone.

7. Create a Flexible Self-Care Plan

A self-care plan doesn’t have to be elaborate, but it should be adaptable to your needs. Think about what nourishes your mind, body and soul and make a list of activities that bring you comfort and joy. Keep this list handy for days when you need a reminder of what makes you feel good.

Examples of Self-Care Activities:

• Listening to your favourite music

• Taking a warm bath with calming essential oils

• Reading a comforting book

• Spending time in nature

Intention Example: “I intend to practise self-care regularly, even if it’s just for a few minutes each day.”

8. Incorporate Healthy Boundaries

Setting boundaries can be life-changing when it comes to managing your symptoms and energy levels. This might mean saying no to activities that feel too demanding, setting limits on work hours, or creating space in your day for alone time.

Intention Example: “I intend to honour my limits and set boundaries that protect my energy and well-being.”

Practical Tip: Practice saying no in a way that feels comfortable for you, such as, “I’d love to help, but I need to prioritise my health right now.”

Linking Intentions to Your Workspace

As part of your commitment to balance and well-being, consider how your workspace can support your intentions. If you haven’t yet created a workspace that’s aligned with your needs, now is a great time to start. My FREE 30-Day Journey to a Symptom-Free Workspace guide offers practical steps to set up a work environment that minimises discomfort and boosts productivity.

Final Thoughts

Setting intentions for a balanced new year is about tuning into your needs, honouring your body and making choices that support your well-being. Remember, you’re not in this alone. By being gentle with yourself and focusing on what truly matters, you can create a year filled with more ease, joy and self-compassion.

If you’d like more guidance on how to align your intentions with your core values, check out my post on How to Choose Your Core Values and Why They Matter for Chronic Illness Management. And if you’re seeking additional support and community, sign up for my newsletter for weekly insights, tips and resources to help you thrive. Don’t forget to follow me on Instagram @theemaspry for more inspiration and self-care ideas.

Disclaimer:

The content in this blog is based on my personal experience of living with chronic illness and is shared for informational purposes only. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always consult with your GP or healthcare professional before making any changes to your lifestyle, work routine, or health management. The tips and strategies shared here can be used alongside medical advice to support your well-being.

The start of the new year is a time filled with renewed energy, resolutions and plans. But for those of us living with chronic illness or burnout, returning to work after the holiday break can come with mixed emotions. The winter season often brings challenges: colder weather, shorter days and the need to adjust back into a work routine after a period of rest over Christmas. Managing this transition effectively means having a solid winter self-care toolkit to keep your symptoms at bay and your energy levels balanced.

In this post, I’ll guide you through some essential items and practices to include in your self-care toolkit, setting you up for a smoother and more energised return to work.

1. Layered Clothing and Warm Accessories

Cold weather can often worsen symptoms like joint pain and asthma. Keeping warm is key, so invest in quality layers like thermal tops, cosy jumpers and warm scarves. Don’t forget accessories like gloves and hats to keep the chill at bay when you’re commuting or spending time outdoors.

Practical Tip: Opt for breathable, moisture-wicking fabrics to prevent overheating when moving between cold outdoor air and heated indoor environments. Keeping a spare scarf or shawl at your desk can also be a lifesaver on particularly cold days.

2. Hydration Essentials

Staying hydrated is crucial for maintaining energy levels, but it’s easy to forget during the colder months. Keep a large water bottle on your desk as a reminder to sip throughout the day. You can also add herbal teas to your routine for a warm, comforting way to stay hydrated.

Practical Tip: Try teas with ginger, peppermint, or chamomile, which can help soothe digestive issues, reduce inflammation and promote relaxation. A thermos flask can be handy to keep your tea warm all day.

3. Aromatherapy and Soothing Scents

Scents can have a powerful impact on your mood and stress levels. Essential oils like lavender, eucalyptus and citrus can be calming and uplifting. Consider keeping a small roller bottle of your favourite essential oil blend in your bag or using a mini diffuser at your workspace.

Practical Tip: If you’re sensitive to strong scents or work in a shared space, a personal aromatherapy necklace or bracelet can be a subtle way to enjoy the benefits of aromatherapy without overwhelming others.

4. Gentle Movement Tools

Sitting for long periods at a desk can make physical symptoms like muscle stiffness and joint pain worse. Include items in your toolkit that encourage gentle movement, such as a yoga strap for stretches, a massage ball for sore muscles, or a small footrest to improve circulation while sitting.

Practical Tip: Set a gentle reminder on your phone or computer to stretch or move every hour, even if it’s just a few minutes of standing or stretching at your desk. Remember, it’s about doing what you can manage, even on tough days.

5. Mindfulness and Stress-Relief Tools

Returning to work after a break can be stressful, so having tools to support your mental well-being is essential. Apps like Headspace or Calm offer guided meditations that can help you reset during the workday. You might also consider keeping a journal in your toolkit to jot down any thoughts, worries, or reflections.

Practical Tip: If you’re feeling overwhelmed, try a quick breathing exercise: inhale for four counts, hold for four counts and exhale for four counts. Repeat this a few times to calm your mind and body.

6. Energy-Boosting Snacks

Managing your energy levels is key when returning to work, especially during the winter. Include easy, nutrient-dense snacks in your self-care toolkit, like mixed nuts, fruit, or oat bars. Avoid snacks that lead to energy crashes, such as high-sugar or highly processed foods.

Practical Tip: Prep your snacks the night before to make your mornings less stressful. Batch-prepping healthy options, like energy balls or chopped veggies, can save you time and effort during the week.

7. Your Workspace Setup

Adjusting your workspace for comfort and accessibility is a huge part of managing symptoms. If you haven’t already, consider investing time into creating a workspace that supports your well-being. My FREE 30-Day Journey to a Symptom-Free Workspace is a great resource for starting the new year with a workspace that works for you. This guide provides step-by-step tips on everything from ergonomic setups to optimising lighting for focus and comfort.

8. Emergency Self-Care Kit

Finally, having an emergency self-care kit can be a lifesaver on days when your symptoms flare up. Include items like your medication, a heat pack for pain relief, a soft eye mask for headaches and any comfort items that help you feel grounded.

Practical Tip: Keep your emergency kit easily accessible, whether in your bag, car, or desk drawer, so you can quickly grab what you need when a flare-up hits.

Final Thoughts

Returning to work after a break can feel overwhelming, but with the right self-care toolkit, you can ease the transition and support your well-being. Remember, the goal isn’t to push through or ignore your symptoms but to care for yourself in a way that allows you to be present, both at work and in your personal life.

If you’d like more tips on managing your energy and symptoms in the workplace, sign up for my newsletter for weekly insights and practical advice. And don’t forget to follow me on Instagram @theemaspry for daily inspiration and self-care ideas.

Disclaimer:

The content in this blog is based on my personal experience of living with chronic illness and is shared for informational purposes only. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always consult with your GP or healthcare professional before making any changes to your lifestyle, work routine, or health management. The tips and strategies shared here can be used alongside medical advice to support your well-being.

The time between Christmas and New Year is a period for rest, reflection and taking things slow; especially when you’re living with chronic illness or burnout. To make life easier, I’m sharing some simple, nutritious slow cooker recipes that require minimal effort but provide maximum comfort and warmth. These recipes are perfect for when your energy is low, allowing you to prepare hearty meals without spending too much time in the kitchen.

Let’s dive into these slow cooker recipes that will keep you warm and energised all winter long.

1. Slow Cooker Hearty Vegetable Soup

This vegetable soup is packed with vitamins and minerals, perfect for keeping your immune system strong. Just throw everything into the slow cooker and let it work its magic.

Ingredients:

• 2 tablespoons olive oil (optional)

• 1 large onion, diced

• 2 carrots, peeled and sliced

• 2 celery stalks, chopped

• 3 garlic cloves, minced

• 4 cups vegetable stock

• 2 potatoes, peeled and diced

• 1 can chopped tomatoes

• 1 cup chopped kale or spinach

• 1 teaspoon dried thyme

• Salt and pepper to taste

Instructions:

1. Optional: Use a food processor to slice/dice the vegetables, or even better, ask someone else to do this for you!
2. Optional: If you have the energy, sauté the onion, carrots, celery and garlic in olive oil in a pan for extra flavour before adding to the slow cooker. Otherwise, you can skip this step.
3. Add all the ingredients, except the kale or spinach, to the slow cooker.
4. Cook on low for 6-8 hours or on high for 3-4 hours.
5. About 30 minutes before serving add the kale or spinach and stir well. Season with salt and pepper to taste.
6. Serve hot and enjoy with a slice of crusty bread.

Tip: This soup freezes well, so make a big batch and freeze individual portions for later.

2. Slow Cooker Chickpea and Spinach Curry

This comforting curry is full of warming spices and protein-rich chickpeas. It’s a simple, hands-off recipe that’s perfect for batch cooking.

Ingredients:

• 1 tablespoon coconut oil (optional)

• 1 onion, finely chopped

• 2 garlic cloves, minced

• 1 tablespoon grated fresh ginger

• 1 can chopped tomatoes

• 1 can coconut milk

• 1 can chickpeas, drained and rinsed

• 2 cups fresh spinach

• 1 tablespoon curry powder

• 1 teaspoon ground turmeric

• Salt and pepper to taste

Instructions:

1. Optional: If you have the energy, sauté the onion, garlic and ginger in coconut oil in a pan before adding to the slow cooker. Otherwise, add them directly to the slow cooker.
2. Add all ingredients, except the spinach, to the slow cooker. Stir well to combine.
3. Cook on low for 6-8 hours or on high for 3-4 hours.
4. About 15 minutes before serving, add the fresh spinach and stir until wilted.
5. Season with salt and pepper to taste and serve over rice or with naan bread.

Tip: You can customise this curry by adding other vegetables like diced sweet potato or cauliflower.

3. Slow Cooker Spiced Apple Oats

Start your mornings with a warm, comforting bowl of oats. This slow cooker version is easy to make and will fill your home with the delicious aroma of spiced apples.

Ingredients:

• 1 cup rolled oats

• 2 cups almond milk or your favourite milk

• 2 apples, peeled and diced

• 1 tablespoon maple syrup (or to taste)

• 1 teaspoon ground cinnamon

• 1/2 teaspoon ground nutmeg

• A pinch of salt

• Optional toppings: chopped nuts, dried cranberries, or a dollop of yogurt

Instructions:

1. Add all the ingredients to the slow cooker and stir to combine.
2. Cook on low for 6-8 hours or overnight.
3. In the morning, give the oats a good stir. Serve with your favourite toppings, like chopped nuts or dried cranberries.

Tip: To prevent the oatmeal from sticking, you can grease the slow cooker with a bit of coconut oil or use a slow cooker liner.

4. Slow Cooker Ginger and Turmeric Immune-Boosting Tea

This warm, soothing tea is perfect for the winter season. It’s full of anti-inflammatory ingredients to help support your immune system.

Ingredients:

• 4 cups water

• 1-inch piece of fresh ginger, sliced

• 1/2 teaspoon ground turmeric (or 1-inch piece of fresh turmeric, sliced)

• 1 tablespoon honey (or to taste)

• Lemon slices for serving

Instructions:

1. Add the water, sliced ginger and turmeric to the slow cooker.
2. Cook on low for 2-4 hours.
3. Strain the tea into mugs and add honey to taste. Serve with a slice of lemon for added flavour.
4. Store any leftover tea in the fridge and reheat as needed.

Tip: This tea can be made in larger batches and stored in the fridge for up to a week, making it easy to have a warm, immune-boosting drink on hand.

Final Thoughts

These slow cooker recipes are designed to make your life a little easier, giving you the comfort and nourishment you need during the winter months. When you’re living with chronic illness or burnout, taking things slow and making simple, wholesome meals can be a form of self-care that supports your well-being.

If you’re looking for more easy recipes and tips for thriving with chronic illness or burnout, sign up for my newsletter to receive weekly updates and practical advice. And for daily inspiration, connect with me on Instagram @theemaspry.

Disclaimer:

The content in this blog is based on my personal experience of living with chronic illness and is shared for informational purposes only. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always consult with your GP or healthcare professional before making any changes to your lifestyle, work routine, or health management. The tips and strategies shared here can be used alongside medical advice to support your well-being.

The holiday season can be a wonderful time filled with joy, love and togetherness. But for those of us managing chronic illness or burnout, it can also be a season of stress, overwhelm and energy depletion. That’s why this year, I’m inviting you to embrace the spirit of self-care and make time to nourish your mind and body over the 12 Days of Christmas. These simple yet impactful self-care acts are designed to bring you moments of calm, comfort and restoration.

Whether you choose to do one a day or mix and match them throughout the season, remember that self-care isn’t selfish, it’s essential.

Day 1: Enjoy a Festive Warm Drink

Treat yourself to a cup of something warm and comforting, like spiced apple cider, a festive herbal tea, or a dairy-free hot chocolate topped with a sprinkle of cinnamon. Wrap up in a cosy blanket, sip slowly and take a moment to truly savour the flavours.

Self-Care Tip: Make this a mindful moment by focusing on the warmth of the mug in your hands and the aroma of your drink.

Day 2: Take a Gentle Stretching Session

Spend five to ten minutes doing gentle stretches to release tension in your body. Focus on areas that hold stress, like your neck, shoulders and lower back. You can do this while listening to calming holiday music to bring a bit of festive spirit to your practice.

Self-Care Tip: Remember to breathe deeply and move slowly, honouring your body’s limits.

Day 3: Light a Scented Candle

Scents can have a powerful impact on our mood. Light a holiday-scented candle, such as one with notes of pine, cinnamon, or vanilla, to create a soothing atmosphere in your home. Let the warm glow and calming fragrance lift your spirits.

Self-Care Tip: If you’re sensitive to candles, consider using an essential oil diffuser instead.

Day 4: Write a Gratitude List

Take a few moments to reflect on what you’re grateful for this year. Write down at least five things, big or small, that have brought you joy or comfort. Gratitude can shift your focus from what’s challenging to what’s uplifting.

Self-Care Tip: Keep your gratitude list visible as a reminder of the good things in your life.

Day 5: Create a DIY Spa Experience

Run a warm bath with Epsom salts and a few drops of your favourite essential oils, like lavender or eucalyptus. If a bath isn’t possible, try a warm foot soak instead. Use this time to let your muscles relax and your mind unwind.

Self-Care Tip: Dim the lights, play some calming music and make this a sacred, stress-free moment.

Day 6: Have a Technology-Free Evening

Turn off your devices for the evening and give your mind a break from the constant notifications and screen time. Use this time to read a book, play a board game with family, or simply enjoy the quiet.

Self-Care Tip: Consider using this time to connect with loved ones or engage in a calming hobby.

Day 7: Indulge in a Creative Activity

Let your creativity flow by doing something artistic. It could be anything from drawing, colouring, painting, writing holiday cards, or even trying your hand at some festive DIY crafts. Creativity can be a great way to relieve stress and express yourself.

Self-Care Tip: Remember, it’s not about the end result—it’s about enjoying the process.

Day 8: Take a Mindful Walk in Nature

If the weather allows, take a gentle walk outdoors and soak in the beauty of winter. Bundle up in warm clothes and pay attention to the sights, sounds and smells around you. Fresh air and movement can be incredibly restorative.

Self-Care Tip: If you can’t get outside, sit by a window with a view of nature and enjoy the calming effect of looking at the outdoors.

Day 9: Listen to Soothing Music

Create a playlist of your favourite calming songs or holiday tunes that make you feel relaxed and joyful. Music has the power to shift our mood, so let it carry you to a more peaceful state of mind.

Self-Care Tip: Use headphones for a more immersive experience and close your eyes to focus on the sound.

Day 10: Practise a Guided Meditation

Take ten minutes to do a guided meditation to calm your mind and ease any holiday stress. Apps like Headspace or Calm have plenty of options to choose from and you can select one that fits your needs, whether it’s to relax, reduce anxiety, or focus on gratitude.

Self-Care Tip: Find a quiet space where you won’t be disturbed and let yourself be fully present.

Day 11: Enjoy a Nourishing Winter Meal

Prepare a simple, hearty meal that brings you comfort, like a warm bowl of soup or a festive salad. Focus on foods that nourish your body and leave you feeling good, rather than foods that drain your energy.

Self-Care Tip: If cooking feels overwhelming, don’t hesitate to ask a loved one for help or keep it simple with pre-made healthy options.

Day 12: Reflect and Set Intentions

As the 12 days come to an end, take some time to reflect on the past year and set gentle intentions for the year ahead. This doesn’t have to be about resolutions; instead, think about how you want to feel and what you’d like to prioritise.

Self-Care Tip: Write your intentions down and keep them somewhere you can refer back to for inspiration.

Final Thoughts

The holidays can be a lot, especially when managing a chronic illness or burnout, but taking time for self-care can make the season more enjoyable and less stressful. Remember, it’s okay to prioritise your well-being and give yourself the gift of rest and joy.

If you’re looking for more tips and inspiration on balancing self-care and productivity, sign up for my newsletter to receive weekly updates. And for daily self-care ideas and encouragement, follow me on Instagram @theemaspry.

Asthma is a common respiratory condition that affects the airways, causing them to become inflamed, narrow and produce extra mucus, which can make breathing difficult. It can be triggered by allergens, exercise, or respiratory infections and symptoms can range from mild to severe, including shortness of breath, wheezing, chest tightness and coughing.

I was officially diagnosed with asthma at the age of 12, though I likely had it for years before that. Asthma has been a part of my life for as long as I can remember and most years, my symptoms have worsened during the winter. The cold, dry air and an increased risk of flu have often left me struggling. Some of my worst asthma episodes have been after catching the flu, including a particularly bad case during the swine flu outbreak.

At the beginning of this year, I had a rough time after catching back-to-back colds and flus from my child. My lung capacity dropped to 60% and for three long months, I needed four courses of steroids to get my asthma under control. It was a challenging period and I knew I needed extra support. That’s when I reached out to the Asthma & Lung UK charity. They provided me with reassurance over the phone, helpful resources and even facilitated a referral through the NHS to my nearest chest clinic. Thanks to them, I received a proper check-up, new inhalers and an updated asthma management routine.

With winter upon us once again, I want to share some strategies to help you manage asthma during this season and protect your lungs.

1. Understand Your Triggers and Stay Warm

Winter can bring unique asthma triggers, such as cold air and respiratory infections. Breathing in cold, dry air can irritate the airways, so it’s essential to stay warm and cover your mouth and nose when you’re outside. Wearing a scarf or a face mask can help warm the air before it reaches your lungs.

Practical Tip: If possible, plan your outdoor activities for the warmer parts of the day and keep your home warm but well-ventilated. Doing a gentle warm-up indoors before heading outside can also help your lungs adjust to the cold.

2. Keep Your Environment Asthma-Friendly

Since we spend more time indoors in winter, make your home as asthma-friendly as possible. Regularly clean and dust your living spaces (or do what I do and get someone else to do it!) and consider investing in an air purifier to reduce indoor allergens like pet dander and dust mites. If you use central heating, a humidifier can help add moisture to the air, but use it sparingly to avoid mould growth. On the flip side, use a dehumidifier if your house is prone to being a haven for mould.

Practical Tip: Wash bedding and soft furnishings frequently in hot water, and vacuum with a HEPA filter to reduce dust and allergens. Be vigilant for any signs of mould in damp areas and clean them as soon as possible.

3. Review Your Asthma Action Plan with Your GP

Given the challenges of the winter season, it’s a good idea to check in with your GP or asthma nurse about your asthma management plan. Discuss whether you need to adjust your medication, such as increasing your preventer inhaler dose, or if you need a review of your current inhaler technique.

Something I wasn’t aware of until recently is that there are all sorts of different shapes and types of inhaler and they require different techniques to be able to use them effectively. I found out that I had been using a dry powder inhaler (DPI) which I was having trouble breathing in, so the medicine wasn’t able to do its job properly. I then switched to a pressurised metered dose inhaler (pMDI) with a spacer, which I find manages my symptoms a lot better. As we are all individual, it’s important at your next asthma review, to ask to try a few training devices to see which will work best for you.

Personal Note: I’ve learned the importance of having an up-to-date asthma plan after my own experience earlier this year. The support from the Asthma & Lung UK charity was invaluable and I highly recommend reaching out to them if you need guidance.

Important Reminder: Always consult your healthcare provider before making any changes to your medication. If you notice your symptoms worsening, don’t delay seeking medical advice.

4. Prevent Respiratory Infections

Keeping yourself healthy during the winter is crucial. Wash your hands frequently, avoid close contact with people who are unwell and stay hydrated to keep your mucus membranes moist. If you’re eligible for the flu jab, consider discussing it with your GP to protect yourself from serious respiratory complications.

Practical Tip: If you have young children like I do, try to establish a good handwashing routine for them too, as they can often bring home bugs from school or nursery (although this is easier said than done!).

5. Track Your Symptoms and Be Prepared

Monitor your asthma symptoms carefully throughout the winter. If you notice changes, such as needing your reliever inhaler more often, make a note of this and share it with your GP. If you have a peak flow meter at home, take readings regularly (noting down your best score out of 3) so your GP can understand your lung function at its best and worst and can create a tailored plan for you.

Practical Tip: Always have your inhalers with you and keep spares in places like your car, bag, or workplace. Ensure your medication is within its expiry date, and restock as needed.

Final Thoughts

Winter can be a challenging season for those of us with asthma, but with the right precautions and a proactive management plan, it is possible to stay healthy and enjoy the festive season. Remember, your well-being is the top priority and seeking support from the NHS and Asthma & Lung UK can make a world of difference.

If you think asthma might be affecting you, reach out to your GP or healthcare professional for advice. They can help guide you to the appropriate support.

If you’d like more tips on managing chronic illness or want to be part of a supportive community, sign up for my newsletter for weekly insights. And for more day-to-day inspiration and support, follow me on Instagram @theemaspry.

Disclaimer:

The content in this blog is based on my personal experience of living with chronic illness and is shared for informational purposes only. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always consult with your GP or healthcare professional before making any changes to your lifestyle, work routine, or health management. The tips and strategies shared here can be used alongside medical advice to support your well-being.

The festive season can be a beautiful time filled with laughter, family and celebration. But when you’re managing chronic illness or burnout, Christmas can also bring a lot of stress, pressure and overwhelm. From shopping for gifts to attending holiday events and navigating family dynamics, it can feel like an endless list of demands on your energy.

In this post, I’ll share practical strategies to help you stay calm, manage your symptoms and actually enjoy the holiday season. The goal isn’t to do everything perfectly but to prioritise your well-being and protect your energy.

1. Set Realistic Expectations

The first step in managing Christmas overwhelm is accepting that you won’t be able to do everything and that’s okay. Set realistic expectations for yourself and let go of the pressure to make everything perfect. Remember, it’s better to be present and enjoy the small moments than to push yourself to exhaustion.

Practical Tip: Make a list of holiday activities and commitments. Then, rank them based on how important they are to you and how much energy they’ll require. Focus on what truly matters and consider letting go of anything that feels more like an obligation than a source of joy.

2. Plan Ahead and Pace Yourself

Christmas often involves a lot of planning, from buying gifts to preparing food and decorating the house. Spread these tasks out over several weeks rather than trying to do everything in one go. Use pacing techniques to break down big tasks into smaller, manageable chunks.

Practical Tip: Use apps like Visible or Bearable to track your energy levels and symptoms. Plan your most energy-consuming activities for times of day when you usually feel your best. And don’t be afraid to ask for help, whether that’s getting someone to help you wrap gifts or ordering groceries online.

3. Prioritise Rest and Self-Care

With all the holiday activities, it’s easy to forget to rest. Make self-care a non-negotiable part of your Christmas routine. This could mean scheduling time for a nap, practising mindfulness, or doing gentle stretching to ease muscle tension.

Practical Tip: Create a self-care toolkit filled with things that help you relax, like a soft blanket, a calming playlist, essential oils, or a favourite book. Set reminders on your phone to take breaks and check in with your body throughout the day.

4. Manage Holiday Events Mindfully

Holiday gatherings can be both joyful and draining, especially if they involve lots of people, noise, or late nights. Be mindful of your energy levels and know that it’s okay to say no to invitations or leave early if you need to.

Practical Tip: Have a “plan B” ready for events. This might mean arranging transport so you can leave early if needed or having a quiet space where you can rest if things get overwhelming. If attending events feels too stressful, consider joining via video call or meeting up with loved ones one-on-one.

5. Simplify Gift-Giving

Gift shopping can be one of the most stressful parts of Christmas. Simplify it by setting a budget, shopping online, or even suggesting a Secret Santa arrangement within your family or friend group to reduce the number of gifts you need to buy.

Practical Tip: Consider giving experiences or homemade gifts that are thoughtful yet simple. For example, you could make a small batch of my DIY holiday perfumes or put together a “cosy night in” kit with a mug, hot chocolate mix and a good book.

6. Practice Mindfulness and Gratitude

When holiday stress starts to creep in, mindfulness and gratitude can help ground you. Take a few moments each day to breathe deeply, check in with your body and reflect on the small things you’re grateful for. This can shift your focus from stress to appreciation and help you feel more present.

Practical Tip: Try a simple breathing exercise: inhale for four counts, hold for four counts and exhale for four counts. Repeat this cycle a few times to calm your nervous system. You can also keep a small gratitude journal to note down three things you’re thankful for each evening.

7. Set Boundaries with Family and Friends

Family gatherings can sometimes come with tricky dynamics, especially when people don’t understand your health limitations. Be open and honest about your needs and set clear boundaries to protect your well-being. This might mean saying no to an event or asking for certain accommodations to make things easier for you.

Practical Tip: Use phrases like, “I’d love to join, but I might need to leave early”, or “I’m looking forward to seeing everyone, but I’ll need a quiet spot to rest if it gets too much.” Having these conversations in advance can ease a lot of stress on the day.

If you feel overwhelmed by setting boundaries, then I have good news. Not only can you learn to communicate them with confidence and ease, but they will also become your go-to strategy for prioritising yourself and preventing burnout. With that end goal in mind, I’ve created a free PDF called the ’10 Essential Boundaries to Prevent Burnout’. Think of it as your ‘boundaries bible’! Click the link to download yours 🙂

8. Focus on What Brings You Joy

Amid all the chaos, remember to prioritise the things that genuinely bring you joy during the holiday season. Whether it’s watching a Christmas movie, listening to festive music, or spending time with loved ones, make space for what makes you happy.

Practical Tip: Write down your top three favourite holiday activities and make sure you carve out time for them. It’s easy to get caught up in the hustle and bustle, but focusing on what you love most can make the season feel more meaningful and less overwhelming.

Final Thoughts

Christmas doesn’t have to be perfect to be meaningful. By setting boundaries, pacing yourself and prioritising self-care, you can create a holiday season that feels joyful and manageable. Remember, your well-being comes first, and it’s perfectly okay to do things differently to protect your health.

If you’re looking for more tips and inspiration on managing chronic illness or burnout through the holidays and beyond, sign up for my newsletter. You’ll receive weekly updates, practical advice and a supportive community cheering you on.

And don’t forget to follow me on Instagram @theemaspry for more holiday self-care ideas and encouragement.

Disclaimer:

The content in this blog is based on my personal experience of living with chronic illness and burnout and is shared for informational purposes only. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always consult with your GP or healthcare professional before making any changes to your lifestyle, work routine, or health management. The tips and strategies shared here can be used alongside medical advice to support your well-being.

When you’re living with a chronic illness or managing burnout, life can feel unpredictable and overwhelming. Balancing health, work responsibilities and personal goals can seem impossible at times. That’s where core values come in. They’re your personal compass, helping you make decisions that align with what truly matters to you.

Understanding your core values isn’t just about personal growth; it’s a powerful way to prioritise your energy, set boundaries and create a life and business that support your well-being.

In today’s blog post, I’ll guide you through identifying your core values and show you how they can transform the way you approach work-life balance.

Why Core Values Are Key to Work-Life Balance

Core values are the beliefs that guide your actions and decisions. They’re what keep you focused on what truly matters. Without a clear understanding of your values, it’s easy to feel pulled in every direction, especially when your health limits your energy.

For me, identifying my core values was a turning point. Before I understood what mattered most, I pushed myself to do everything, even at the expense of my health. But once I uncovered my top values, community, adventure and purpose, I began making choices for my life and my business that aligned with my energy levels and long-term goals.

Step-by-Step: How to Choose Your Core Values

Choosing your core values doesn’t have to be complicated, but it does require some honest reflection. Here’s a step-by-step guide to get you started:

1. Brainstorm a List of Potential Values

Set a timer for five minutes and list everything that matters to you. Think of words like family, health, creativity, financial stability, or adventure. Reflect on times you’ve felt fulfilled and what made those moments meaningful?

I’ve created a list of common values that you can use to spark some ideas:

2. Narrow Down Your List

Once you have a full list of potential values, it’s time to narrow it down. Start by crossing off any words that don’t resonate deeply with you. Then, separate the remaining values into two categories: “Important” and “Very Important”. From there, ditch the “Important” category and focus on the “Very Important” category. Work to reduce the list to just three to three core values.

This part can be tough, but remember that your values should reflect what truly drives and fulfils you. Ask yourself, “Which ones would make the biggest impact on my life and well-being?” or “Which one triggers a positive emotion when I read it?”.

3. Reflect on What These Values Mean to You

Once you’ve chosen your core values, take some time to reflect on what each one means in your life and business. For example, if one of your values is “Health”, think about how that might influence your daily decisions. Does it mean prioritising rest, setting boundaries at work, or making time for gentle movement?

For me, one of my top values is “Community” and it has shifted over time to reflect my current capacity. Before I got sick, community meant attending networking events and being out in the world, but now it means connecting with others online and building meaningful relationships that uplift me without draining my energy.

How Core Values Transform Your Work-Life Balance

When you’re clear on your core values, they can act as a guide for making decisions that align with your health and well-being. Here’s how understanding your values can help:

🌟 Prioritising Energy and Time:
When you know what matters most, you can allocate your energy to activities that align with your values. This helps you say no to unnecessary commitments and avoid burnout.

🌟 Setting Boundaries:
Core values make it easier to set and maintain boundaries. If your value is Family, you might reserve evenings for quality time, or if your value is Health, you could limit work hours to protect your energy.

🌟 Adapting to Changes with Flexibility:
Life with chronic illness or burnout often requires flexibility. Grounding your decisions in your values allows you to adapt without losing sight of what’s important.

Remember, your values can change over time, especially as you move through different stages of your life and business. It’s okay if they evolve, what’s important is that they continue to reflect what matters most to you.

Chronic Illness Career Coaching: Let’s Bring Your Values to Life

If this resonates with you, I’d love to help you take the next step as your Chronic Illness Career Coach.

I work with professionals to align their work and life with their personal values, helping them achieve balance without compromising their health or ambition.

Together, we’ll:

• Uncover what truly brings you joy and fulfillment.
• Explore how to structure your work and life to support your well-being.
• Develop strategies to prioritise your energy and set boundaries.

A discovery call is the perfect way to see if this approach aligns with your needs. Book your FREE 45-minute discovery call to start creating a business and life that reflect what matters most to you. You can also head over to my website for more information on my services.

Final Thoughts

Living with chronic illness or managing burnout doesn’t mean you have to sacrifice joy or purpose. By identifying your core values and aligning your actions with them, you can find balance and fulfillment in both your work and personal life.

Disclaimer: This content is based on my personal experience and is not a substitute for medical advice. Always consult with a healthcare professional for guidance on managing your health.

Before I became a mum, I was the kind of person who would work as many hours as needed to get things done. I thought the more hours I put in, the more productive and valuable I was. But, as many of us with chronic illness know, that approach is a fast track to burnout. Eventually, I reached a breaking point; my health suffered, my energy levels plummeted and I knew something had to change.

Then, motherhood entered the picture and suddenly, I couldn’t work around the clock anymore. Motherhood introduced a new rhythm into my life, one that was both more demanding and unexpectedly grounding. Here’s how it taught me to better manage my chronic illness at work and find a healthier balance in my life.

Embracing a New Approach to Work

Before my child was born, I could push through exhaustion and pain if needed, working late nights and weekends. But once I became a mum, my priorities shifted. Now, there are school drop-offs, pick-ups and unexpected days at home when my child is sick or needs extra attention. Suddenly, I couldn’t work every hour of every day and I needed to make peace with that reality.

Rather than being a limitation, motherhood has become a powerful teacher. It has shown me the value of boundaries, of setting limits on work and focusing on what truly matters. Now, I am learning to be fully present when I’m at work, maximising productivity during my working hours. And when I’m off the clock, I’m learning to disconnect from work entirely, giving my time and energy to my family and myself.

Focusing on Quality Over Quantity

With a child, you’re constantly reminded that time is precious. I no longer have the luxury of endless hours, so I’ve learned to focus on quality over quantity in my work. Rather than pushing myself to work late or take on every task, I prioritise the most impactful ones. This approach has surprisingly made me more productive and efficient, as I can’t afford to waste energy on things that don’t add real value.

Knowing my child relies on me has motivated me to develop better routines. I pace myself during the workday, taking breaks when I need them and focusing on the tasks that align with my strengths and health needs. It’s a shift from working harder to working smarter; one that has helped me avoid the burnout that was once all too familiar.

Learning to Let Go and Rest

One of the greatest gifts of motherhood has been learning to let go of work when the day is done. As a parent, I don’t have the option to bring work stress home with me; I have to be present, available and adaptable to my child’s needs. This shift has made me realise the importance of truly resting when I’m not working, of creating a boundary between work and home life that allows me to recharge.

My child’s needs are unpredictable and I’ve had to learn to roll with it, whether that means taking time off for a sick day, adjusting my schedule to accommodate a nursery pick-up, or simply spending a slow evening together. I’ve come to see these moments not as interruptions but as opportunities to reconnect with myself and my family, stepping away from the pressure of constant productivity.

Flexibility and Balance in Everyday Life

Motherhood has shown me the importance of flexibility in all areas of life. I’ve become more adaptable, more open to adjusting my plans and more forgiving with myself when things don’t go perfectly. Chronic illness requires the same kind of flexibility and these two aspects of my life have merged to teach me resilience, acceptance and balance.

Being able to flex to the day’s needs, whether for my health or my child’s, has given me a new sense of peace. I’ve learned to focus on what truly matters, to let go of the pressure to “do it all” and to trust that some things can wait while I prioritise my well-being and my family.

Finding Balance: A Healthier Approach to Work and Life

Today, my approach to work and life is unrecognisable compared to the days before I became a mum. Motherhood, combined with my experience managing chronic illness, has brought me a much-needed balance; a healthier rhythm that prioritises self-care, family and meaningful work over relentless productivity.

If you’re on a similar journey, remember that finding balance is an ongoing process. It’s okay to set boundaries, to say no to overworking and to prioritise your health. Sometimes, the best way to manage your chronic illness at work is to focus on life outside of work, building a foundation of rest, connection and joy.

Want More Tips on Balancing Work and Chronic Illness?

If you’re looking to create a supportive workspace that helps you manage your health and stay productive, download my FREE 30-Day Guide to a Symptom-Free Workspace here to learn practical tips and tools that can make a real difference.

And for more insights on managing work, family and chronic illness, follow me on Instagram @theemaspry. Let’s navigate this journey together!

Photos courtesy of Michelle Coxall at Curious Creatures Photography.

Disclaimer:

The content in this blog is based on my personal experience of living with chronic illness and is shared for informational purposes only. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always consult with your GP or healthcare professional before making any changes to your lifestyle, work routine, or health management. The tips and strategies shared here can be used alongside medical advice to support your well-being.

The holiday season is a time of warmth, cosiness and festive cheer; and what better way to capture that spirit than through your very own DIY Christmas-inspired perfumes? Scent has the power to evoke feelings of nostalgia and joy and creating your own blends can add an extra touch of magic to the season. Whether you’re making these for yourself or as thoughtful, handmade gifts, these festive recipes are sure to bring the holiday spirit to life.

Here are some easy-to-make, all-natural Eau de Parfum recipes that will fill your days with the aromas of Christmas.

Why Make Your Own Perfumes?

Before we dive into the recipes, let’s talk about why making your own perfumes is so special. DIY perfumes allow you to customise your scent, using high-quality essential oils that not only smell wonderful but also have therapeutic benefits. Plus, they’re free from harsh chemicals often found in store-bought perfumes, making them a healthier option.

When you’re living with chronic illness, the holiday season can feel isolating or stressful. Making these perfumes can be a joyful, uplifting activity that lifts your spirits and brings a sense of calm to the festive rush. It’s also a practical way to batch-create thoughtful gifts, taking away the stress of figuring out what to give friends and family. Imagine having a stash of beautiful, handmade perfumes ready to go; one less thing to worry about during a busy time of year.

Making Eau de Parfum

These perfume recipes are designed for 30ml bottles (I buy mine from Ampulla) and use perfume alcohol as the base. The essential oils will make up 15-20% of the total volume, providing a beautifully strong scent to last throughout your day.

Note: To calculate the amount of essential oils needed, aim for approximately 4.5-6ml (15-20%) of essential oils for a 30ml bottle. This equals about 90-120 drops, depending on your preference for scent strength.

Festive DIY Perfume Recipes

1. Warm Spice & Everything Nice

If you love the cosy, inviting scent of a holiday kitchen, this blend is for you. It captures the warmth of cinnamon, the sweet aroma of vanilla and a hint of clove to remind you of freshly baked gingerbread cookies.

Ingredients:

• 30 drops cinnamon essential oil

• 20 drops clove essential oil

• 20 drops vanilla absolute (or vanilla extract)

• 20 drops orange essential oil

• 30 grams Perfume alcohol

• 30ml glass perfume bottle with a spray top

• Glass measuring jug

• Coffee filter

2. Christmas Tree Bliss

Bring the outdoors inside with this forest-inspired blend. It’s perfect for anyone who loves the fresh, crisp aroma of a real Christmas tree. Pine and fir oils are grounding, while cedarwood adds a touch of warmth.

Ingredients:

• 35 drops pine essential oil

• 30 drops fir essential oil

• 20 drops cedarwood essential oil

• 10 drops peppermint essential oil (for a cool, wintery touch)

• 30 grams perfume alcohol

• 30ml glass perfume bottle with a spray top

• Glass measuring jug

• Coffee filter

3. Festive Citrus Cheer

Citrus oils are known for their uplifting properties, making this blend ideal for adding a bright, cheerful note to the dark winter days. Sweet orange and bergamot bring joy, while a hint of frankincense adds a touch of holiday mystery.

Ingredients:

• 30 drops sweet orange essential oil

• 25 drops bergamot essential oil

• 20 drops frankincense essential oil

• 15 drops vanilla absolute

• 30 grams perfume alcohol

• 30ml glass perfume bottle with a spray top

• Glass measuring jug

• Coffee filter

Instructions

Once you’ve picked the essential oil combination that you’d like to move forward with, follow these instructions to make your perfume

1. Measure out the perfumer’s alcohol into a glass jug (it’s best to use scales for this)
2. Add the essential oils to the alcohol
3. Stir slowly, until the oils are completely dispersed
4. Let the blend infuse for around 3 weeks. It’s best to do this in a tinted glass jar with a lid, or a clear glass jar stored in a cool, dark place
5. Place your coffee filter over your glass measuring jug and pour the perfume on top. This helps to filter out sediment
6. Finally, pour the perfume into your perfume bottle and it’s now ready to use!

Tips for Making and Using Your DIY Perfumes

1. Infuse for Better Scent: While you can use your perfumes immediately, letting them infuse for around 3 weeks will deepen the aroma. Leave in a cool, dark place for the best results.

2. Apply Strategically: For the best scent experience, apply your DIY perfumes to pulse points, such as your wrists, neck and behind your ears.

3. Adjust to Your Liking: Feel free to experiment with the ratios and ingredients to create a scent that’s uniquely yours.

Make It a Gift!

These perfumes make beautiful, thoughtful holiday gifts. Consider decorating the bottles with festive labels or tying a small ribbon around the neck. Include a handwritten note with the name of the blend and a personal message to make it extra special.

Get Into the Festive Spirit

Creating your own Christmas-inspired perfumes is a wonderful way to embrace the holiday season and treat yourself to a little self-care. Plus, the process itself (blending scents, thinking about loved ones and bottling holiday magic) is a fun and calming experience.

For more daily inspiration, join me on Instagram @theemaspry and do share your photos of your perfumes!

Photos courtesy of Unsplash.

Disclaimer:

The content in this blog is based on my personal experience of living with chronic illness and is shared for informational purposes only. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always consult with your GP or healthcare professional before making any changes to your lifestyle, work routine, or health management. The tips and strategies shared here can be used alongside medical advice to support your well-being.