My Top Five Self-Care Plans for 2020

Have you thought about your self-care plans for this year yet? Self-care is as vital as it is undervalued. Especially for busy women juggling multiple priorities. Add in chronic health issues and it should be compulsory.

Accidental multi-tasking is one of my favourite things – a two for one on your energy levels. When self-care doubles as something that also manages my health, I’m pretty stoked.

Here are my top five self-care plans for 2020 that also double as part of my chronic illness management plans.

Meditation


If you’ve read my blog for any amount of time, you will know that meditation saved my life. I do it every single day, and if I must miss a day it’s very rare. It gives me deep rest my body doesn’t even achieve during sleep. It tops up my energy levels for the afternoon. It calms my central nervous system. It is just for me. 15-30 minutes of pure self-care.

Try it: I have a free challenge for you to try it out for five days.

Do you meditate? Tell us about your practice in the comments!

My top five self care plans for 2020

Yoga


Ya’ll know I LOVE Yoga. Yoga is simultaneously mindful movement (gentle exercise), relaxation, stretching, strengthening, pain management and a sleep aid (for me). It balances the central nervous system which has been key for me.
I have shared extensively how I use it to help me. Here’s the short of it: One off poses, “micro yoga” formal practices (of 10-20 minutes) and a bed time class I made to help me wind down for sleep.

Try it: I have a five minutes a day for five days free challenge so you can see how the tools of yoga can fit into your life.

yoga for chronic pain and fatigue challenge
Join us for the FREE five minutes a day for five days yoga for chronic pain and fatigue challenge

Have you tried this challenge? Please tell me if so!

Getting to bed on time


Sleep is way too underrated. Seriously, lack of sleep will kill you (slowly) and make you feel terrible. I’ve written extensively about it. Going to bed around the same time each night is a key part of good sleep hygiene aka practices that help you sleep.

Try it: Check out this post on sleep and how you can improve it.

Treat yourself


(Who just went, “What? I can’t treat myself. Ain’t nobody got time or money for that! It need not take much money or time!)

What is something that makes you feel super special that doesn’t cost the earth? This year I’d like to attempt something different each quarter: a manicure, a massage, a weekend away with the husband etc. With three kids 5 and under we’ve been snowed under and going to the physiotherapist every month has been the extent of it for me.

Try: Schedule something right now!
A manicure? Book one once a month, schedule a time to do it yourself, or swap with your friend to do each other.
Massage? Book one once a month, swap with your partner, or get out that lavender oil and give yourself a hand and foot massage.
A Saturday morning lie in? Negotiate with the partner if you have kids, or send them to grandparents/aunts/uncles and grab at least one a month.

Journaling


I am an analyst, a thinker, a written processor. So taking the time, even just five minutes to process with my pen is helpful for me to work through things. Even if you’re more of a talker, research shows journaling to be useful. You can have free reign to vent. To get things out of your head. Write down memories. Whatever works.

Try it: You can make a habit of giving yourself 1 or 5 minutes a day, a gratitude journal of just three good things or maybe you could draw in your journal.

Do you journal? Tell us how you do it in the comments.

Want to jump in and get some real, concrete help with your self-care in 2020?

Restorative Yoga for the Chronic Life is open for enrollment now! But only until the 6th of March 2020. We are going to learn some super gentle, relaxing stretches to activate our rest and digest mode so that we can sleep better, relax, reduce tension and more. I’d love for you to join us!

restorative yoga for the chronic life person doing poses

So these were my top five self-care plans for 2020, I’d love to know what are yours?? Tell us in the comments below.

My top five self care plans 2020

Do you enjoy this work? Want to help me ensure people with fibromyalgia receive the tools, encouragement and hope that they deserve? When you join the team to support my work in the pay what you can (starting at just $10 per month) Melissa vs Fibromyalgia membership you will immediately access an exclusive members library of resources and tools.

Yoga for Fibromyalgia: A Giant Introduction with Links

No Type “yoga for Fibromyalgia” into Google and you will find a wealth of information trails to follow.yoga-20647_640

Countless blogs and articles cover the benefits of yoga, meditation and mindfulness for people with Fibromyalgia.

The crossover of yoga into the Western world has resulted in a more mainstream practice and scientific research backing up what practitioners have known for years.

There’s even research that has found encouraging correlations between regular yoga practice and decreases in pain, fatigue and sleep problems.

The Yoga for Fibromyalgia Podcast Video

The yoga for those with Fibromyalgia is relatively relaxing and breath-focused. Restorative yoga is highly recommended.

A sequence I created with a yoga instructor has given me the basis for regular practice, with modifications for days where I haven’t the energy or pain levels to cope with a full sequence and for days when I feel I can push a little further.

I have some gentle, restorative poses that I enact naturally. Especially legs on a chair and child’s pose.

After more than a decade of learning to live well with Fibromyalgia, perhaps the most valuable learning I possess is the ability to tune in to my body. I am constantly analysing what works, what doesn’t, what’s causing what pain, what helps which body parts.

I bring this into my yoga journey, which has had ebbs and flows over the amount of time I’ve dealt with the pain.

This article is a free downloadable PDF in my Resources page. Sign up here to find it.

The value of yoga for a body with pain and fatigue can be found in:

  • The awareness of what you are doing with your body in each pose, consciously engaging the correct muscles, taking the correct stretch or benefit on offer.
  • The basis of the breath. Breathing is key to yoga and to accessing the parasympathetic nervous system. Even the stretches encourage full use of the breath, offering relaxation benefits to stretches.
  • The invitation to be outside of usual mind chatter. It’s so easy to be lost in the movement, the breath and the experience of the pose.
  • The gentle strengthening. A favoured pose, Downward Facing Dog utilises all the key muscle groups.
  • The ease of fitting practice in. Some days it can be 20 minutes on the mat, engaged in a flowing sequence. Others it can be a few key stretches in snippets of minutes. On yet others it can be one restorative pose for 10 minutes. Corpse pose can be used when sleep is being elusive, with or without a body scan relaxation.

The practice of yoga includes many options and I definitely make use of the tools it offers.

Other posts you might like

Some yoga tools:

Yoga for fibromyalgia my experience research with podcast video

I have been trying to fit Yoga Nidra in more often. I have been struggling with sleep for various reasons and my son has been getting up early and I believe the 20 minute sessions I manage to fit in really help. The other day my fatigue levels were around 5/10 for the rest of the afternoon! Here’s the YouTube video I’ve been using.

My ideal yoga practice would look like this:
Sun salutations first thing, gentle yogic stretches at work, yoga nidra after work and legs on the chair pose in the evening. Or any one of these in a day. I never do all of them.

Perhaps one of the best parts of yoga for Fibromyalgia, is that you can fine tune it to your experience, your day, your mood. If the fatigue is bad and post exertion malaise has been plaguing you, you can choose a few poses and take breaks. If a particular body part has been upset, you can gently stretch all the muscles around it to free it up. If you’re desperate for a break from your mind and it’s constant noise, you can do Yoga Nidra and let the voice take over for a time.

Has anyone else found benefit from yoga practice or parts of it?


I’m so into yoga for Fibromyalgia that I have created a lot of resources about it:

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It’s a free report in my Resources page.

It’s a chapter in my book Melissa vs Fibromyalgia

 

Managing Brain Fog at Work

Starting a new job is both a time of increased fatigue and an opportunity to begin good habits for managing yourself.

In my first few weeks of a new job that bears more responsibility and has required a lot of fast learning, the fatigue levels have increased.

I have been experiencing some of the old brain fog side effects such as loosing words (they’re right there but you just can’t reach them -so frustrating and really obvious!), muddling things up and just plain forgetting things.

Luckily there are a few ways to work with this:

  1. Plan. I make sure I have a master list of the key projects, a date schedule for key tasks/deadlines and a daily to-do list. I work off this through the day and spend 10 minutes before I leave writing the next day’s to-do list.
  2. Prioritise. I have had a few pressing projects that I didn’t feel I could prioritise yet in hindsight I see one that could have waited a little longer!
  3. Rest. This is a hard one with the baby, my morning is rushed and there isn’t much time for an afternoon rest. The weeks that my husband is on nightshift I try to take advantage and have him pick up baby so I can rush home and actually lie down with the heatpack. The weeks he is working until 6pm I just have to try to grab snippets of time to sit down.
  4. Sleep. Sleep is a problem for most people with Fibromyalgia, and it is a big struggle for me. If I’m lucky, I can spend about 9.5 hours in bed and achieve 8-8.5 hours of sleep. I have been making a point of getting to bed by 9.30 as often as I can to maximise sleep opportunity. I have found a relaxation technique where I imagine warmth and relaxation creeping slowly throughout my body starting at my toes, I rarely get to my head, and I find it really useful when I’m starting to get frustrated by my awakeness or discomfort.
  5. Exercise. It can slip when you’re  exhausted, learning a new routine and it’s cold. My knee problem hasn’t helped. However, even a 15 minute walk is counted as success at the moment. Keep it managable and positive (build yourself up for what you do, don’t beat yourself up for what you don’t.)

Do you have any other suggestions?