The 'Tired but Wired' Blog

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.