The 'Tired but Wired' Blog

When I was first diagnosed with Chronic Fatigue Syndrome (CFS/ME), I found myself stepping into a world full of questions, confusion and frankly, a lot of misunderstandings. Many people, including healthcare professionals, don’t fully grasp what it’s like to live with this complex condition. And don’t even get me started on the ones that still don’t believe it’s a physical illness! So, in today’s post, I want to shine a spotlight on CFS/ME: what it is, the symptoms that come with it and where to find support.

Whether you’re newly diagnosed or have been living with this condition for years, my hope is that this post brings a bit of clarity and, most importantly, reminds you that you are not alone.

What Is CFS/ME?

CFS/ME stands for Chronic Fatigue Syndrome, also known as Myalgic Encephalomyelitis (or Encephalomyelopathy). It’s a debilitating chronic illness characterised by extreme, persistent fatigue that doesn’t improve with rest. Unlike ordinary tiredness, the fatigue experienced by those with CFS/ME is overwhelming and can significantly limit daily activities. But fatigue isn’t the only symptom, CFS/ME can impact nearly every system in the body, making it a complex and often misunderstood condition.

Common Symptoms of CFS/ME

CFS/ME symptoms can vary from person to person, but here are some of the most common:

• Unrelenting Fatigue: The hallmark of CFS/ME, this isn’t the usual tiredness you might feel after a long day. It’s an exhaustion that doesn’t improve with sleep and often worsens after physical or mental exertion, known as post-exertional malaise (PEM).

• Sleep Disturbances: Many people with CFS/ME experience unrefreshing sleep, insomnia, or difficulty staying asleep.

• Cognitive Impairment: Often called “brain fog,” this includes issues with concentration, memory and mental clarity.

• Muscle and Joint Pain: Pain without any obvious cause, which may come and go.

• Sensitivity: People with CFS/ME are often sensitive to light, sound, or even touch, which can make daily life incredibly challenging.

• Dizziness or Orthostatic Intolerance: Feeling lightheaded or faint when standing up, which can make simple activities feel impossible.

These symptoms can range from mild to severe and may fluctuate over time. It’s important to recognise that CFS/ME isn’t just about being tired, it’s a full-body experience that can affect every part of life.

Finding Support When Living with CFS/ME

Navigating life with CFS/ME can feel isolating, but there are ways to find support and resources to make things more manageable:

1. Connect with Others: One of the best things I did was reach out to others living with chronic illness. Online communities, local support groups, or even social media can be a lifeline. Knowing you’re not alone and sharing experiences with others who “get it” can make a world of difference.

2. Educate Yourself: Understanding your condition can be empowering. Research reputable sources and stay informed about new developments in CFS/ME research. It can also help you explain your illness to family, friends, or employers who may not fully understand. ME Association and Action for M.E. are two UK charities that have a wealth of information on the condition and would be a good place to start.

3. Talk to Your Employer: If you’re working, having an honest conversation with your employer about your needs can be beneficial. This might include discussing flexible work hours, remote working options, or necessary accommodations.

4. Focus on Self-Care and Pacing: Learning to pace your activities and rest before you’re exhausted is key to managing CFS/ME. Apps like Visible or Bearable can be helpful for tracking your energy levels and understanding your limits.

Final Thoughts

Living with CFS/ME is far from easy, and everyone’s journey is unique. What works for one person may not work for another, but finding what helps you manage your symptoms and build a life that feels sustainable is crucial. Remember, you’re not alone in this, and support is out there.

If you think CFS/ME 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 to receive weekly tips, updates and support from me, sign up for my newsletter. It’s a great way to stay connected and get practical advice for thriving with chronic illness.

If you’re looking for more insights and daily inspiration, follow me on Instagram @theemaspry. I share tips, experiences and words of encouragement for navigating chronic illness and living a life that honours your health and well-being.

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.

Living with chronic illness often means being prepared for anything, especially on busy workdays. Whether you’re commuting to an office or working remotely, having a few essential items on hand can make a huge difference in how you manage symptoms, conserve energy and stay comfortable throughout the day. Here’s a look at seven must-have workbag essentials to help you feel supported and ready for anything the day brings.

1. Reusable Water Bottle

Staying hydrated is essential for energy and focus, especially for those managing chronic illness. A reusable water bottle keeps you prepared, whether you’re at your desk, on the go, or in meetings. Consider a bottle with time markers or one that tracks your intake if you find it challenging to keep up with hydration.

Tip: Try adding a slice of lemon or a few mint leaves for a refreshing boost!

2. Healthy, Easy-to-Eat Snacks

Energy levels can dip unexpectedly, making it essential to have nutritious snacks on hand. Choose snacks that are easy to carry, require no refrigeration and offer a balanced mix of protein, healthy fats, and fibre. A few ideas include protein bars, nuts, trail mix, or single-serve nut butter packets.

Tip: Pre-portion snacks into small bags for quick access and easy packing.

3. Portable Charger

Nothing adds stress quite like a low battery, especially if you rely on your phone for scheduling, symptom tracking, or staying in touch with support systems. A lightweight, portable charger ensures that your devices stay powered up wherever you are.

Tip: Look for compact chargers with multiple ports if you carry more than one device.

4. Personal Comfort Items

Comfort is key when managing chronic illness symptoms. Pack a few small items that provide relief, such as a heat pad, cooling patch, or essential oil roller for on-the-spot aromatherapy. Lavender, peppermint, or eucalyptus oils can be especially soothing.

Tip: Try a travel-size comfort kit with all your essentials in one small bag to keep things organised and easy to access.

5. Symptom Management Tools

If you use specific items to help manage your symptoms, keep a compact version in your bag. This could include a pain relief balm, a small pill organiser, or wrist splints if you have joint pain. Having these items close by can make the difference between pushing through pain and getting relief when you need it.

Tip: For easy access, designate one small pouch for all symptom management tools so you can quickly grab what you need.

6. Noise-Canceling Earbuds or Headphones

Sensory sensitivity or fatigue can make noisy environments overwhelming. Noise-canceling earbuds or headphones can help create a quieter space, ideal for resting during a break or focusing on work without distractions. I also carry Loop earplugs with me in case I experience noise sensitivity.

Tip: Consider downloading a few soothing or instrumental playlists, which can be helpful for easing stress on low-energy days.

7. Planner or Digital Tracker

Staying organised can reduce stress, especially when managing energy levels and work responsibilities. A small planner or a digital tracking app can help you monitor your schedule, jot down reminders, or track symptoms. If you find it helpful, use an app like Visible or Bearable to log symptoms and activities, helping you keep tabs on your baseline.

Tip: If using a paper planner, choose one with extra pages for notes or reflections, allowing you to capture insights on what helps or hinders your daily energy levels.

Building Your Survival Kit

These workbag essentials can help you feel more prepared and supported as you tackle the day, no matter where work takes you. By packing a few of these items, you can make your workday more comfortable, boost your energy levels, and stay focused on what matters.

For more tips on managing chronic illness at work, download my FREE 30-Day Guide to a Symptom-Free Workspace and create an environment that supports you every step of the way.

And don’t forget to connect with me on Instagram @theemaspry for daily tips and inspiration tailored to chronic illness warriors!

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.

Living with chronic illness often comes with challenges; not just physical, but mental as well. It’s all too easy to fall into patterns of negative thinking, especially when symptoms flare up, goals feel out of reach, or energy is limited. I get it because I’ve been there, too. But one of the most valuable tools I’ve found on this journey is learning to recognise, reframe and ultimately change those negative thoughts.

This practice, called “Catch, Check and Change,” is a powerful way to reclaim your mindset and build resilience. Here’s how it works and why it might just be the mental shift you need.

Step 1: Catch the Negative Thought

The first step is to notice when a negative thought arises. This might sound simple, but when we’re used to these thoughts, they can sneak in almost unnoticed. Try to pay attention to moments when you’re feeling frustrated, down, or overwhelmed. Often, there’s a negative thought lurking beneath the surface.

Example Thoughts to Watch For:

• “I’m not doing enough.”

• “I should be able to keep up.”

• “I’ll never get back to where I was.”

Once you’ve identified the thought, try to “catch” it, like a feather floating into your hand. By simply acknowledging it, you’re already creating a gap between yourself and the thought, giving you the power to shift your perspective.

Quick Tip: Practice mindfulness techniques or journal regularly to help you recognise these thoughts when they come up. Over time, you’ll get faster at catching them in the moment.

Step 2: Check the Thought for Truth

After you catch the thought, it’s time to question it. Our minds often latch onto negative ideas without questioning their accuracy, making them feel far more real than they actually are. Here, we’re asking, “Is this thought actually true?”

How to Check the Thought:

• Ask yourself if there’s real evidence that supports this thought.

• Consider if this thought would be helpful or accurate if you were talking to a friend.

• Notice if this thought is driven by “all-or-nothing” thinking, like “I’ll never get better” or “I always fail at this.”

Many times, you’ll find that these thoughts are not rooted in truth. For example, the idea “I’m not doing enough” often isn’t accurate, it’s more likely that you’re doing your best under challenging circumstances.

Quick Tip: If you struggle with this step, try writing the thought down and looking at it as if it’s outside of you. This can help you approach it more objectively.

Step 3: Change the Thought to Something Supportive

The final step is to actively reframe the thought, turning it into something that supports rather than undermines you. Remember, this isn’t about forcing positivity or ignoring your reality, it’s about creating a narrative that helps you move forward instead of holding you back.

Examples of Thought Reframes:

• Instead of “I’m not doing enough,” try, “I’m doing the best I can today and that’s enough.”

• Instead of “I’ll never get better,” try, “This is a tough phase, but I’m taking steps to manage it.”

• Instead of “I should be able to keep up,” try, “I’m pacing myself to take care of my health and that’s the right choice.”

With practice, this step will become a natural part of your thinking. Each time you “change” the thought, you’re reinforcing a healthier mindset that can better support you through the ups and downs of chronic illness.

Quick Tip: Try using affirmations or supportive reminders in places you see often (like your phone background or your bathroom mirror) to reinforce these reframed thoughts.

Why Catch, Check, and Change Matters

When we take charge of our inner narrative, it helps us approach life with more resilience and self-compassion. This mindset shift can create a ripple effect, not only helping us cope with illness but also encouraging healthier relationships, improved self-care and a more positive outlook. It’s one of those small, everyday practices that builds into a lasting impact over time.

Ready to Reframe Your Day?

Starting with Catch, Check, and Change is simple but effective. It’s a tool you can use anytime, anywhere and it only takes a moment to apply.

If you’re ready to dive into more ways to create a supportive environment for your journey, download my FREE 30-Day Guide to a Symptom-Free Workspace and take the first step toward a more positive, balanced lifestyle.

And for daily tips, inspiration and support, connect with me on Instagram @theemaspry. Let’s navigate this journey together, one thought at a time.

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.

Starting your day with nourishing food can make all the difference in how you feel, especially when energy is limited. But on those low-energy mornings, even the idea of breakfast can feel daunting. The good news? A nutritious breakfast doesn’t have to be complicated. Here, I’m sharing my favourite five-minute breakfast ideas to fuel your day without draining your energy.

Whether you’re dealing with a chronic illness, managing a busy schedule, or just need some quick breakfast inspiration, these easy recipes are here to keep you nourished with minimal effort.

1. Overnight Oats with Nut Butter and Berries

Prep time: 5 minutes (the night before)

Why it’s great: Packed with fibre, healthy fats and protein, overnight oats are easy to make in advance and grab when you’re ready to eat.

Ingredients:

• ½ cup rolled oats

• ½ cup milk of choice (dairy or non-dairy)

• 1-2 tablespoons nut butter (almond, peanut, or sunflower)

• Handful of berries (fresh or frozen)

• Optional toppings: chia seeds, flaxseeds, a drizzle of honey

Instructions:

Mix the oats and milk in a jar or container, then add a dollop of nut butter. Top with berries and any extras you like, then cover and place in the fridge overnight. In the morning, give it a stir and enjoy cold or warmed up in the microwave.

Tip: Make a few jars at once, so you have breakfast ready for multiple mornings!

2. Greek Yoghurt Bowl with Fruit and Granola

Prep time: 3-5 minutes

Why it’s great: Greek yoghurt is rich in protein and probiotics, which help keep you full and support digestion. Adding fruit and granola makes it feel like a treat without the prep.

Ingredients:

• 1 cup Greek yoghurt (plain or flavoured, dairy or non-dairy)

• Handful of mixed berries or sliced banana

• 1-2 tablespoons granola or muesli

• Optional toppings: honey, chia seeds, or a sprinkle of cinnamon

Instructions:

Spoon the Greek yoghurt into a bowl, top with fruit, granola, and any extra toppings you love. Stir together or layer for a more textured experience.

Tip: If granola feels too heavy, opt for muesli for a lighter but equally delicious topping.

3. Avocado Toast with a Twist

Prep time: 5 minutes

Why it’s great: Avocado toast is quick, satisfying and full of healthy fats that give you steady energy throughout the morning.

Ingredients:

• 1-2 slices of whole grain or gluten-free bread

• ½ ripe avocado

• Salt and pepper to taste

• Optional: cherry tomatoes, a drizzle of olive oil, or a sprinkle of seeds

Instructions:

Toast your bread, then mash the avocado on top. Sprinkle with salt, pepper and any additional toppings you like. You can even add a dash of olive oil for extra flavour.

Tip: If you’re feeling adventurous, add a splash of hot sauce or a sprinkle of nutritional yeast for added depth.

4. Smoothie-in-a-Glass

Prep time: 3-5 minutes

Why it’s great: Smoothies are a lifesaver on low-energy mornings. They’re easy to sip, packed with nutrients and quick to make.

Ingredients:

• 1 cup milk or water (dairy or non-dairy)

• 1 handful spinach or kale (optional but nutrient-dense)

• ½ banana or 1 cup frozen berries

• 1 tablespoon nut butter or protein powder

• Optional: chia seeds or a handful of oats for added texture

Instructions:

Add all ingredients to a blender and blend until smooth. Pour into a glass and enjoy, or use a travel cup if you’re on the go.

Tip: Pre-pack smoothie bags by putting all your smoothie ingredients (except the liquid) in small bags or containers in the freezer. When you’re ready, just dump one into the blender, add liquid and blend!

A Little Prep Goes a Long Way

These five-minute breakfasts are designed to fit into your life with ease, giving you a boost on even the lowest-energy mornings. Keeping ingredients on hand for these quick meals can help you stay nourished without using up valuable energy reserves. And if mornings are especially tough, consider prepping these in advance when you’re feeling up to it, your future self will thank you!

Need More Tips for Simplifying Your Day?

For more ideas on creating a supportive workspace, balancing energy and streamlining your routine, download my FREE 30-Day Guide to a Symptom-Free Workspace to start setting up an environment that works for you.

And don’t forget to connect with me on Instagram @theemaspry for more tips, recipes and daily inspiration from someone who gets it.

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.

When I first received my chronic illness diagnosis, I felt overwhelmed and unsure of how to move forward. It’s a familiar place for many, a blend of relief at finally having answers and anxiety over what this diagnosis might mean for your future. Looking back, I realise that this was a pivotal moment, one where setting a strong foundation made all the difference in managing my symptoms and creating a life that felt balanced and fulfilling.

For those just starting out with a diagnosis, this foundation is crucial. Building it means starting small, focusing on habits that support your health and energy as well as seeking the right support. If you’re just beginning this journey, here are some key takeaways that I hope will help you as much as they’ve helped me.

Building a Strong Foundation

1. Prioritise Rest and Self-Care Before Adapting Your Work

It can feel tempting to jump right into trying to maintain life as it was before your diagnosis, especially if work and productivity have always been a big part of your identity. But if you’re able to take time off from work, even briefly, do so. Allowing yourself this pause can create the space needed to establish routines that protect your health. Rest is not only restorative; it’s the groundwork for everything else you’ll build moving forward.

If stepping back from work isn’t an option, consider simplifying your schedule and delegating responsibilities where possible. Reach out for support at work, or with family and friends, as you create this new balance.

2. Create Healthy Habits That Support Your Energy

Building good habits around your lifestyle can provide a steady foundation. Here are some essentials to focus on:

• Pacing: One of the most valuable tools in managing chronic illness is pacing: learning to balance activity and rest based on your own limits. Start by tracking your symptoms and activity levels to get a clearer understanding of your baseline and triggers. Apps like Visible and Bearable can be great for this, helping you to notice patterns and gradually find the right rhythm for your body.

• Meditation: Practicing mindfulness or meditation can help calm the mind and ease stress, which in turn can support your body’s energy levels and encourage symptom-relief. I personally recommend the Headspace app, which offers guided meditations that are easy to follow and especially helpful when dealing with health-related stress. Here’s a 30-day guest pass.

• Gentle Movement: At this stage, don’t worry about going for a walk or committing to any structured exercise routine. Gentle movements, like stretching or even just getting in and out of bed, can help maintain some flexibility and ease stiffness. Start slow, honoring your body’s current abilities in this moment. Don’t be tempted to push forward as you may have done in the past.

• Hydration: Staying hydrated can be a small but powerful habit that helps maintain energy levels. Try to keep a water bottle close by throughout the day and aim for consistent hydration. I have multiple bottles around the house so I don’t have to carry them with me!

Starting small with these basics is often more manageable than trying to tackle everything at once and you’ll gradually build habits that support you long-term.

3. Nutrition: Fuel Your Body for Stability

Nourishing yourself with balanced, nutrient-dense foods can help maintain steady energy levels and improve your overall well-being. However, nutrition can often be one of the most difficult things to manage when you’re in the depths of a flare-up. Preparing balanced meals might feel overwhelming and this is when leaning on your support network can be a game-changer. Asking family or close friends to batch cook for you can be a lifesaver, ensuring you have nourishing options on hand when energy is low.

If you’re able, focus on:

• Whole Foods: These are less processed and packed with nutrients that your body needs to stay energised.

• Balanced Meals: Aim for a mix of protein, healthy fats and complex carbohydrates to help maintain blood sugar levels and prevent energy crashes.

• Meal Prep: Having prepared meals or snacks ready to go can ease the load on challenging days.

If you follow a plant-based, vegan or vegetarian diet, it’s important to research vitamins and minerals that could be lacking in your diet, so you can take a supplement instead. I follow a vegan diet, so I take B12 and iron supplements as well as vitamin D due to the lack of sun that we have in the UK! Where possible, explore resources for dietary support, such as working with a dietitian and take it step by step.

4. Seek Out Support Systems

Whether it’s friends, family, online communities, or support groups for chronic illness, connecting with others who understand what you’re going through can be invaluable. Support systems provide emotional strength, practical help and a reminder that you’re not alone in this journey. If possible, try to reach out early on, even if it’s just one or two people you trust. This may be through a Facebook group, or through a face-to-face group if you have any nearby.

If you’re working and need additional help, consider speaking with a manager or HR about workplace accommodations. Being open about your needs can make a big difference and allow you to focus on your health without compromising your work responsibilities.

5. Be Kind to Yourself

Living with chronic illness often means rethinking what success and productivity look like. It’s okay to adjust your goals and focus on what truly matters. Accepting that this is a gradual journey and treating yourself with compassion along the way, can make it easier to navigate the ups and downs. Remember, this is about creating a life that feels balanced and sustainable.

Moving Forward: Building Your Foundation

Setting up these supportive habits before diving into work adaptations allows you to approach your career with the resilience needed for the journey ahead. Take the time to lay down this foundation for yourself. It’s the best gift you can give to your health and future.

For those of you feeling unsure about where to start, I’ve created a FREE 30-Day Guide to a Symptom-Free Workspace, designed to help you set up an environment that supports your energy and health at work.

And don’t forget to connect with me on Instagram @theemaspry for more tips, support and a community that understands what it means to thrive with chronic illness.

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.

Hello, lovely readers and welcome to a space designed just for you! Whether you’re a high achiever, a curious soul, or someone finding their way with a chronic illness, I’m so glad you’re here. Working with chronic illness brings unique challenges, but this blog exists to make the journey feel less isolating and hopefully, a little more joyful. Here, I’m bringing you a blend of practical insights, creative tips and a few DIY treats to brighten your days.

A Little About Me

If we’re just meeting, I’m Ema and like many of you, I know the tightrope walk of managing work, family and health. I’m a Project Manager, a mum to a spirited toddler, a perfume enthusiast and a chronic illness warrior. Life as I know it changed when I was diagnosed with CFS/ME in 2018, shifting me into a world I hadn’t anticipated. One where self-care and balance became essential, not optional. Since then, I’ve been on a mission to find ways to thrive, both at work and at home and my goal is to help you do the same.

What You’ll Find on This Blog

I’m excited to bring you stories, DIYs, recipes, resources and tools that can make a real difference in your daily life. Here’s what to look forward to:

• Practical Tips for Managing Time and Energy: Living with chronic illness often means adapting our approach to work and life. Here, I’ll introduce you to tools and tips to help you make the most of your energy. Think time management strategies, boundary-setting techniques and ways to organise your days so you can work smart and still have some energy left to enjoy life outside of work.

• DIY Perfume Recipes: Scent has a powerful way of lifting spirits and crafting your own perfumes can add a little magic to any day. I’ll share easy-to-make, all-natural recipes to bring a spark of joy and creativity to your self-care routine. Even on the tougher days, these simple DIYs can be a reminder of the beauty we can create in our lives.

• Energy-Saving Meal Ideas: When energy is precious, quick, nourishing recipes are a game-changer. Here, I’ll share easy recipes that fuel your body without exhausting your energy reserves. From simple breakfasts to hearty dinners, these meals are designed to support you in staying balanced, even on those busy days.

Why I Started This Blog

Living with chronic illness has taught me that it’s easy to lose sight of who you are beyond the diagnosis. For a long time, I found myself shrinking, stepping back from new connections and shelving my voice because I thought keeping my world small would help avoid a flare-up. But what I’ve discovered is that life with chronic illness is still life: full of moments to savor, explore and create. This blog is a space for rediscovering joy and creating a balanced life that honours who we are and what we need.

A Gentle Reminder

If you’re still figuring things out, whether it’s managing work or simply finding a way to enjoy a full day, you’re not alone. This blog is here to meet you wherever you are on your journey, without judgment. I’ll share the strategies and small joys that have worked for me and I hope that they’ll offer you a boost as you create a life that feels good for you.

So, stick around, grab a cosy drink and explore the posts to come! I’m excited to get to know you better and to create a space where we can learn, grow and share the wins (big and small) of living with chronic illness.

Stay Connected & Grab Your Free Guide

For more inspiration, tips, and support, follow me on Instagram @theemaspry – join the community and stay connected with others on a similar journey.

Ready to optimise your workspace? Download my FREE 30-Day Guide to a Symptom-Free Workspace and take the first step toward a work environment that truly supports your well-being!

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.