The 'Tired but Wired' Blog

January often begins with high hopes and resolutions, but it’s not uncommon for motivation to take a nosedive as the month goes on. For those of us managing chronic illness or burnout, the drop in energy can feel even more pronounced, making it difficult to keep up with the goals we set out to achieve. But that doesn’t mean all is lost. By embracing flexible goal-setting and celebrating small victories, you can keep moving forward in a way that honours your health and well-being.

Understanding the January Motivation Dip

It’s perfectly normal to experience a drop in motivation as January progresses. The initial excitement of a fresh start fades and reality sets in; especially when dealing with unpredictable symptoms and fluctuating energy levels. This can leave you feeling discouraged, but it’s important to remember that your worth isn’t tied to how much you accomplish. Your health and well-being should always come first.

Reframing Motivation with Chronic Illness

Instead of focusing on rigid goals that may not accommodate your health needs, try reframing how you approach motivation. Setting flexible intentions can help you adapt to your body’s demands without feeling like you’re failing.

Examples of Gentle, Adaptable Goals:

• “I’ll spend 10 minutes doing something that brings me joy, whether that’s reading, crafting, or enjoying a cup of tea.”
• “I’ll take one small step toward a project, like organising a single drawer instead of the entire room.”
• “I’ll prioritise rest and listen to my body, adjusting my plans if I need to.”

By allowing room for adjustments, you’re giving yourself the space to succeed on your own terms.

Practical Tips to Spark Motivation

Here are some simple ways to reignite your motivation while being gentle with yourself:

1. Create a Vision Board: Use images, words and quotes that inspire you. Even on tough days, looking at your vision board can remind you of what brings you hope and joy.
2. Schedule Micro-Adventures: Plan small, manageable activities that excite you, like a short walk in nature, trying a new recipe, or spending time with a friend. These mini adventures can lift your spirits and give you something to look forward to.
3. Embrace Self-Care Rituals: Introducing new self-care practices, such as a warm bath with essential oils or a calming meditation, can be a way to nurture yourself and rekindle motivation.

The Power of Celebrating Small Wins

When living with chronic illness or managing burnout, progress often looks different. While society tends to celebrate big achievements, it’s crucial to acknowledge the small wins that are meaningful to you. Whether it’s getting out of bed on a particularly rough day, completing a simple task, or advocating for yourself at work, every effort counts.

Why Small Wins Matter:

• Boosts Confidence: Recognising your achievements, no matter how small, reinforces the belief that you are capable.
• Builds Momentum: Celebrating small successes can create a snowball effect, making it easier to tackle other tasks.
• Promotes Positivity: Focusing on what you have accomplished rather than what you haven’t can improve your overall outlook.

Tracking Your Progress

Keeping track of your progress can be both motivating and reassuring. Here are a few ways to do it:

• Journaling: Write down your wins each day, even if it’s something as simple as drinking enough water or resting when needed.
• Symptom-Tracking Apps: Use apps like Bearable to monitor how you’re feeling. Seeing your ups and downs over time can help you better understand your patterns and acknowledge the strides you’ve made.
• Gratitude Lists: End your day by listing a few things you’re grateful for, whether it’s the support of a loved one or a moment of calm in your day.

Final Thoughts

Navigating the new year with chronic illness or burnout is about finding your rhythm and honouring your unique journey. By setting gentle intentions, sparking motivation with small acts of joy and celebrating every win, you can create a year that feels balanced and fulfilling. Remember, it’s not about how fast you go, it’s about moving forward in a way that works for you.

If you’d like more insights and resources on managing chronic illness or burnout, sign up for my newsletter for weekly tips and encouragement. And for daily inspiration, 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.

Navigating life with a chronic illness is already complex, but for those who are also neurodivergent, the challenges can multiply. Neurodivergence refers to variations in the human brain and cognition, which can include conditions like ADHD, autism, dyslexia, dyspraxia and more. Living with both neurodivergence and a chronic illness can create a unique and often overlooked set of experiences that impact daily functioning, well-being and the ability to thrive in a world that often isn’t built with these challenges in mind.

In this post, we’ll explore how neurodivergence and chronic illness can intersect, how one can exacerbate the other and practical strategies for managing these overlapping realities.

Understanding Neurodivergence and Chronic Illness

Neurodivergence refers to brain function that differs from what is typically expected. This includes conditions like:

• ADHD (Attention Deficit Hyperactivity Disorder)
• Autism Spectrum Disorder (ASD)
• Dyslexia
• Dyspraxia
• Tourette Syndrome and more.

People who are neurodivergent often process information differently, have unique strengths and face specific challenges in a world that caters to neurotypical ways of thinking and behaving.

Chronic illness, on the other hand, includes conditions like fibromyalgia, chronic fatigue syndrome (CFS/ME), asthma, lupus and many others. These conditions often cause persistent symptoms like pain, fatigue and cognitive issues, which can severely impact a person’s quality of life.

When neurodivergence and chronic illness coexist, they can intensify each other’s challenges. Here’s how:

The Impact of Cognitive Overload

One of the biggest challenges for neurodivergent individuals is managing cognitive load, or the amount of mental effort required to complete tasks. Conditions like ADHD or autism can make daily tasks more demanding, as they often require extra focus, planning, or energy to execute. Add a chronic illness to the mix and the cognitive load becomes even heavier.

Example: If you have ADHD, your brain may already struggle with executive functioning tasks like planning, organising, or remembering important details. When you also experience chronic fatigue or brain fog from a chronic illness, these tasks become exponentially harder. You may find yourself frequently forgetting medication doses, missing appointments, or feeling overwhelmed by daily responsibilities.

Practical Strategy: To manage cognitive overload, try using external tools like apps, reminders, or visual schedules to offload some of the mental burden. Apps like Todoist or Notion can help you keep track of tasks and appointments, reducing the stress of having to remember everything.

Sensory Sensitivities and Chronic Pain

Many neurodivergent people, especially those on the autism spectrum, experience heightened sensory sensitivities. This means that certain sounds, lights, textures, or smells can feel overwhelming or even painful. When you add chronic pain or discomfort from an illness like fibromyalgia, these sensitivities can become even more difficult to tolerate.

Example: Imagine you’re someone who is highly sensitive to touch and experiences chronic joint pain. Wearing clothing that feels restrictive or rough can become a source of distress, making it hard to get comfortable or focus on anything else.

Practical Strategy: Prioritise sensory-friendly clothing and environments. Invest in soft, loose clothing that doesn’t aggravate your pain and create a calming space in your home where you can retreat when things get overwhelming. Noise-cancelling headphones, weighted blankets and blackout curtains can also be helpful tools.

The Fatigue and Burnout Cycle

Fatigue is a common symptom of many chronic illnesses, but neurodivergent individuals may also experience fatigue from trying to mask their symptoms or fit into neurotypical expectations. For example, masking refers to the practice of hiding one’s neurodivergent traits to appear more “socially acceptable,” which can be mentally and emotionally exhausting.

Example: If you have autism, you might find social interactions draining and need extra time to recover afterwards. When you also have a chronic illness, that recovery time may not be enough, leading to a cycle of fatigue and burnout that feels impossible to break.

Practical Strategy: Give yourself permission to unmask and honour your body’s need for rest. Set boundaries around social interactions and high-energy activities and don’t be afraid to say no or cancel plans if you’re not feeling well. Self-compassion is key.

Emotional Regulation Challenges

Many neurodivergent people struggle with emotional regulation, meaning it’s harder to manage and recover from intense emotions. Chronic illness can exacerbate this, as pain and fatigue can make emotions feel even more difficult to control.

Example: You might experience heightened anxiety or irritability when you’re dealing with a flare-up of your chronic illness, making it harder to handle everyday stressors. Alternatively, the frustration of dealing with symptoms that limit your life can lead to feelings of hopelessness or anger.

Practical Strategy: Build an emotional regulation toolkit with strategies that work for you. This might include mindfulness practices, grounding techniques, or talking to a therapist who understands the intersection of neurodivergence and chronic illness. Apps like Headspace or Calm can offer guided breathing exercises and meditations.

Navigating Healthcare with Both Conditions

Healthcare systems are often not well-equipped to understand or support the overlap between neurodivergence and chronic illness. Many people face difficulties explaining their experiences to healthcare providers or advocating for appropriate care, especially if one condition is dismissed in favour of focusing on the other.

Example: If you have ADHD, you may struggle to remember or articulate your symptoms clearly during medical appointments. This can lead to feeling misunderstood or not taken seriously, particularly if your chronic illness symptoms are fluctuating or hard to measure.

Practical Strategy: Prepare for appointments in advance by writing down your symptoms, questions and concerns. Bringing a trusted friend or family member for support can also be helpful. Consider keeping a health diary to track your symptoms and share it with your healthcare provider for a clearer picture of your health.

Final Thoughts

Living with both neurodivergence and chronic illness can be incredibly challenging, but understanding how these conditions impact each other can help you develop more effective coping strategies. Remember, it’s okay to ask for help, use tools that make life easier and advocate for your needs, even when it feels tough.

If you think the overlap between neurodivergence and chronic illness might be affecting you, reach out to your GP or healthcare professional for advice. They can help guide you to the appropriate support and resources tailored to your unique situation.

For more tips and resources on managing life with chronic illness, sign up for my newsletter. You’ll receive weekly insights and practical advice to help you navigate your unique challenges. And don’t forget to follow me on Instagram @theemaspry for daily inspiration and community support.

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 and working alongside a diagnosis of fibromyalgia can feel like navigating an ever-changing landscape. With symptoms that often vary from day to day, it’s a condition that can make even the simplest tasks challenging. If you’ve been diagnosed with fibromyalgia, you know how frustrating it can be to cope with the unpredictability of your symptoms. But understanding your condition, recognising common triggers and developing practical coping strategies can empower you to manage your daily life with more confidence and ease.

In today’s post, we’ll dive into the key aspects of fibromyalgia: the symptoms you might experience, common triggers that can worsen your condition and strategies for managing the daily struggles that come with it.

Understanding Fibromyalgia

Fibromyalgia is a chronic condition characterised by widespread pain throughout the body, often accompanied by fatigue, sleep disturbances and cognitive difficulties (commonly referred to as “fibro fog”). The exact cause of fibromyalgia is still unknown, but researchers believe it may involve a combination of genetic, environmental and psychological factors.

The pain associated with fibromyalgia is thought to be related to how the brain processes pain signals. For many people, this condition can severely impact their quality of life, making it difficult to work, socialise, or engage in day-to-day activities. However, with the right strategies, it’s possible to find ways to manage your symptoms effectively.

Common Symptoms of Fibromyalgia

Fibromyalgia symptoms can vary widely from person to person, but here are some of the most common ones:

1. Widespread Pain: This is the hallmark symptom of fibromyalgia. The pain is often described as a constant, dull ache that affects multiple areas of the body.

2. Fatigue: Even after a full night’s sleep, people with fibromyalgia often feel tired and experience a lack of energy throughout the day.

3. Sleep Disturbances: Many people with fibromyalgia have trouble falling or staying asleep. Non-restorative sleep (waking up feeling unrefreshed) is also common.

4. Cognitive Issues: Often referred to as “fibro fog”, this symptom involves difficulty concentrating, memory lapses and a general sense of mental cloudiness.

5. Stiffness and Muscle Spasms: Some people experience morning stiffness or muscle spasms, which can make it hard to get moving.

6. Sensitivity to Touch, Light and Temperature: People with fibromyalgia may be more sensitive to touch, experience heightened pain from light pressure, or be unusually sensitive to temperature changes.

7. Headaches and Migraines: Frequent headaches or even migraines can be part of the fibromyalgia experience.

8. Digestive Issues: Many people with fibromyalgia also have gastrointestinal problems, such as irritable bowel syndrome (IBS).

Common Triggers for Fibromyalgia Flare-Ups

Fibromyalgia symptoms can come and go, but certain triggers can make them worse. Being aware of these triggers can help you take steps to manage flare-ups more effectively:

1. Stress: Emotional or physical stress can exacerbate symptoms. This includes work pressure, relationship conflicts, or even physical stress from overexertion.

2. Weather Changes: Many people with fibromyalgia report that their symptoms worsen in cold, damp weather or when there are significant temperature fluctuations.

3. Poor Sleep: Lack of restorative sleep can make pain and fatigue worse, creating a vicious cycle of poor rest and heightened symptoms.

4. Overexertion: Pushing your body too hard, whether through exercise or daily activities, can lead to increased pain and fatigue.

5. Diet: Certain foods, like sugar, processed foods, or dairy, may trigger symptoms for some people. Keeping track of how your body reacts to different foods can be helpful.

6. Inactivity: Interestingly, not moving enough can also worsen symptoms, as it may lead to increased stiffness and muscle pain.

Coping Strategies for Managing Fibromyalgia

While there’s no cure for fibromyalgia, there are ways to manage your symptoms and improve your quality of life. Here are some practical strategies:

1. Prioritise Rest and Sleep Hygiene

Since fatigue is a significant issue for many people with fibromyalgia, getting quality sleep is crucial. Establishing a consistent sleep routine and creating a restful environment can make a difference.

Tips for Better Sleep:

• Go to bed and wake up at the same time every day, even on weekends.

• Make your bedroom a calm, dark and comfortable space.

• Avoid screens and stimulating activities before bedtime.

• Consider calming bedtime rituals, like a warm bath or gentle stretching.

2. Practice Gentle Movement

Exercise can be tricky for people with fibromyalgia, but gentle movement is often recommended to help reduce stiffness and improve overall well-being. Low-impact activities like walking, swimming, or gentle yoga can be beneficial.

Practical Tip: Listen to your body and start with just a few minutes of movement each day. Gradually increase as your body allows and focus on exercises that don’t cause a pain flare-up.

3. Use Relaxation Techniques to Manage Stress

Chronic stress can exacerbate fibromyalgia symptoms, so finding ways to relax and reduce stress is essential. Techniques like meditation, deep breathing and progressive muscle relaxation can help calm your mind and body.

Practical Tip: Apps like Headspace or Calm can guide you through meditation and relaxation exercises, even if you only have a few minutes to spare.

4. Consider a Balanced Diet

While there’s no one-size-fits-all diet for fibromyalgia, many people find that eating a balanced, anti-inflammatory diet helps manage symptoms. Focus on whole foods, lean proteins, healthy fats and plenty of fruits and vegetables.

Practical Tip: Keep a food diary to track what you eat and note how it affects your symptoms. This can help you identify any foods that may be worsening your pain or fatigue.

5. Stay Warm During the Winter Months

As the cold weather can worsen fibromyalgia symptoms, make sure to keep warm and cosy during the winter. Use heated blankets, warm baths, or heat pads to soothe aching muscles.

Practical Tip: Dress in layers and use thermal clothing when going outside to protect your body from the cold. Having warm drinks throughout the day can also be comforting.

6. Seek Support and Connect with Others

Living with fibromyalgia can feel isolating, but you don’t have to go through it alone. Connecting with a supportive community, whether in person or online, can provide comfort, encouragement and practical tips.

Practical Tip: Consider joining a local or online support group to share experiences and learn from others who understand what you’re going through.

Final Thoughts

Managing fibromyalgia is a journey and it often takes time to figure out what works best for you. By understanding your symptoms, recognising your triggers and developing a toolkit of coping strategies, you can take steps to live a more balanced and fulfilling life. Remember, it’s all about listening to your body and making choices that support your well-being.

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

For more tips and resources on living well and working whilst managing a chronic illness, sign up for my newsletter. You’ll receive weekly insights and practical advice to help you thrive. And don’t forget to follow me on Instagram @theemaspry for daily inspiration and support.

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.

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.

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.

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.

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.

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.