The 'Tired but Wired' Blog

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

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

1. Reflect on the Past Year with Compassion

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

Questions to Ponder:

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

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

2. Set Intentions, Not Resolutions

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

Examples of Gentle Intentions:

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

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

3. Prioritise Rest and Recovery

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

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

4. Focus on Pacing and Energy Management

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

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

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

5. Embrace Mindful Movement

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

Ideas for Mindful Movement:

• Stretching or gentle yoga

• Slow, calming walks

• Breathing exercises or meditation

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

6. Stay Connected to Your Support System

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

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

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

7. Create a Flexible Self-Care Plan

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

Examples of Self-Care Activities:

• Listening to your favourite music

• Taking a warm bath with calming essential oils

• Reading a comforting book

• Spending time in nature

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

8. Incorporate Healthy Boundaries

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

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

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

Linking Intentions to Your Workspace

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

Final Thoughts

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

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

Disclaimer:

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

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

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

Day 1: Enjoy a Festive Warm Drink

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

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

Day 2: Take a Gentle Stretching Session

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

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

Day 3: Light a Scented Candle

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

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

Day 4: Write a Gratitude List

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

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

Day 5: Create a DIY Spa Experience

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

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

Day 6: Have a Technology-Free Evening

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

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

Day 7: Indulge in a Creative Activity

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

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

Day 8: Take a Mindful Walk in Nature

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

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

Day 9: Listen to Soothing Music

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

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

Day 10: Practise a Guided Meditation

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

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

Day 11: Enjoy a Nourishing Winter Meal

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

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

Day 12: Reflect and Set Intentions

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

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

Final Thoughts

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

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

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.

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.

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.