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This post was originally published in August 2022 and has been updated to include even more practical and accessible self-care tips for managing life with chronic illness. Whether you’re new to navigating self-care or looking for fresh ideas, this updated guide is here to help you thrive
Flare days are tough. Chronic illness often brings pain, fatigue, nausea, or brain fog, making even basic tasks feel overwhelming. While mainstream self-care advice like bubble baths or yoga can sound appealing, it often misses the mark for those of us managing chronic illness. These activities can feel counterintuitive—requiring energy we don’t have or failing to address our unique needs.
Why? Because most self-care advice is designed for people without limitations, overlooking the complexity of chronic illness. Activities that might rejuvenate someone else can sometimes leave us feeling more exhausted or even discouraged.
That’s why it’s essential to reimagine self-care through a lens that prioritizes accessibility and simplicity. The tips I’m sharing today focus on what’s realistic and effective for those of us navigating life with chronic illness. They’re rooted in a holistic approach—introducing the 7 Pillars of Self-Care as a framework for nurturing your entire being.
Disclaimer: While I offer tips for maintaining wellness while dealing with a chronic illness, I’m not a licensed medical physician, psychotherapist, or psychologist, and I’m not offering medical or psychiatric advice.
For my full disclaimer policy, go here.
Why These Self-Care Tips Work
Chronic illness reshapes the way we live, and our approach to self-care should reflect that. The tips I’ll share are designed to:
- Meet you where you are. They consider fluctuating energy levels and offer low-effort options for even the hardest days.
- Reduce overwhelm. By focusing on small, manageable actions, these tips allow you to care for yourself without adding stress.
- Promote balance. Instead of addressing just one part of wellness, they help you nurture your mind, body, and environment.
This holistic approach, known as the 7 Pillars of Self-Care, ensures that self-care becomes a tool for managing your illness, not just a luxury reserved for your good days.
What Are the 7 Pillars of Self-Care?
The World Health Organization (WHO) defines self-care as “the ability of individuals, families, and communities to promote health, prevent disease, maintain health, and cope with illness and disability with or without the support of a healthcare provider.”
This definition reminds us that self-care isn’t just indulgence or luxury—it’s about addressing all areas of your well-being. The 7 Pillars of Self-Care give us a roadmap for holistic wellness:
- Mental
- Emotional
- Physical
- Environmental
- Spiritual
- Recreational
- Social
These pillars represent different aspects of self-care that work together to support your overall health. For those with chronic illness, understanding and adapting these pillars can help create a sustainable and fulfilling self-care routine.
Self-Care Tips for Each Pillar
The 7 Pillars of Self-Care offer a way to look at self-care holistically, ensuring that you’re caring for every aspect of your well-being. Each pillar highlights a unique area of life that contributes to overall wellness, making it easier to identify what you need most on any given day.
Below, you’ll find practical tips for each pillar—tailored specifically for those with chronic illness. These ideas are designed to be flexible and low-effort, so you can adapt them to your energy levels and current circumstances.
1. Mental Self-Care
- Set boundaries to protect your mental space and energy.
- Engage in low-energy activities like reading, puzzles, or watching a documentary.
- Seek professional support from a therapist or coach familiar with chronic illness.
- Practice self-awareness by observing and gently reframing negative self-talk.
- Learn something new, like a fun fact or skill, to keep your mind engaged.
2. Emotional Self-Care
- Honor your emotions, even the hard ones—they’re valid.
- Journal your thoughts and feelings to gain clarity and release stress.
- Listen to music that uplifts or calms you.
- Try EFT Tapping (Emotional Freedom Techniques) to work through emotional stress.
- Connect with a support group for people with chronic illness to feel understood.
3. Physical Self-Care
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- Prioritize rest and sleep to give your body the recovery time it needs.
- Nourish yourself with easy-to-prepare, energy-boosting meals.
- Engage in gentle movement, like light stretching or tai chi, if you’re able.
- Open a window for fresh air or spend a few moments in sunlight.
- Stick to your treatment plan, even when it feels tedious.
4. Environmental Self-Care
- Create a cozy space with soft blankets, soothing scents, and dim lighting.
- Keep your space tidy, focusing on the areas you use most.
- Set up a “spoonie station” with essentials like water, snacks, and medications.
- Decorate your environment with items that bring you joy, like photos or fairy lights.
- Adapt your space with tools that improve accessibility and safety.
5. Spiritual Self-Care
- Reflect on what brings you peace or purpose, whether it’s faith or mindfulness.
- Explore personal growth through books, podcasts, or films.
- Connect with a spiritual or personal growth community online or in person.
- Spend time observing nature, even if it’s just from a window.
- Practice mindfulness, meditation, or prayer to stay grounded.
6. Recreational Self-Care
- Watch your favorite TV shows or play simple games for low-energy enjoyment.
- Pursue a hobby that sparks joy and creativity.
- Schedule guilt-free relaxation; rest is productive, too.
- Try new activities within your limits to add novelty to your routine.
- Let yourself daydream or visualize positive outcomes to refresh your mind.
7. Social Self-Care
- Engage with online communities or forums for people with chronic illness.
- Spend time with loved ones who understand and support your needs.
- Send a quick text to a friend on tough days; connection matters.
- Bond with pets; their companionship can be incredibly healing.
- Volunteer or contribute to a cause that aligns with your abilities.
Bringing It All Together
The 7 Pillars of Self-Care provide a holistic and flexible framework to nurture every aspect of your well-being. Chronic illness may require us to rethink traditional self-care, but by focusing on accessible and meaningful practices, we can support our minds, bodies, and spirits in sustainable ways.
Self-care is not about doing everything at once. Start small, pick one or two pillars that resonate with you, and integrate them into your daily life. Over time, these small actions can create a foundation of care that helps you navigate the ups and downs of chronic illness with greater ease and resilience.
Bonus Resource: The Daily Routine Guidebook for Spoonies
Ready to take your self-care to the next level? Download my Daily Routine Guidebook for Spoonies. This free resource will help you create a personalized, energy-conscious routine that works for your unique needs.
Fill out the form below to grab your free guide and start building the foundation for a healthier, more balanced life.
Until next time,
So many great ideas here, April! Thanks for pulling this all together –
Sue
My Book: Finding a New Normal: Living Your Best Life with Chronic Illness
I’m so happy this resonated with you! ❤️