The 'Tired but Wired' Blog

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.

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.