Flare day tips

When pain, fatigue, and discomfort hit all at once, even the simplest tasks can feel overwhelming. On days like these, it’s important to listen to your body and give yourself the care and rest you need — without guilt.

Whether you’re dealing with physical pain, exhaustion, or just feeling emotionally drained, here are some gentle, comforting ways to take care of yourself during a flare.

1. Prioritize Rest (Without the Guilt) Your body is working hard — even if it feels like you’re not doing anything. Give yourself permission to rest. Curl up in bed or on the couch with a soft blanket, and don’t feel guilty for taking time to recharge. You deserve it.

Comfort tip: Create a cozy space with pillows, warm socks, and your favorite scent (like lavender or vanilla). A heating pad or weighted blanket can also work wonders.

2. Hydrate and Nourish Yourself When you’re feeling run down, it’s easy to forget basic needs like drinking water or eating. Keep a water bottle nearby and sip regularly. If you’re not up for cooking, go for easy, nourishing snacks — like cut-up fruit, nuts, or a simple smoothie.

3. Engage in Low-Energy Entertainment Distraction can be helpful when you’re in pain or feeling anxious. Choose low-energy activities that bring you comfort without overstimulation.

• Watch a favorite TV show or movie (bonus points for comfort rewatches!)

• Listen to calming music, audiobooks, or podcasts

• Flip through a lighthearted book or magazine

• Scroll Pinterest for inspiration (without pressure to be productive)

4. Do Gentle Movement (If You Can) If your body allows, a little bit of movement can help ease stiffness and boost your mood. Keep it light and gentle — no pressure.

• Stretch slowly and mindfully

• Try a few minutes of deep breathing or guided meditation

• Do some light yoga (like child’s pose, cat-cow, or legs up the wall)

5. Soothe Your Senses Engaging your senses can help ground you and bring a little comfort when everything feels heavy.

• Use a warm compress or heating pad on sore areas

• Take a warm (not hot) bath with Epsom salts or essential oils

• Light a candle or use a diffuser with a calming scent

• Listen to soft rain sounds, instrumental music, or white noise

6. Connect (Without Pressure) Sometimes, a little connection can be comforting — but only if it feels right for you.

• Text a friend who understands just to say hi

• Video call someone who brings you joy without draining your energy

• Join an online support group or scroll through encouraging posts

• Cuddle with a pet, if you have one — their presence can be incredibly soothing

7. Practice Self-Compassion It’s easy to get frustrated with your body during a flare, but try to be gentle with yourself. You’re not lazy or weak — you’re healing. Speak to yourself the way you would to a loved one.

• Remind yourself it’s okay to rest

• Repeat calming affirmations (“I am doing my best, and that’s enough”)

• Let go of expectations and focus on the present moment

8. Prepare for Future Flares When you’re up to it, consider putting together a “flare day kit” — a box or bag with essentials you’ll appreciate on hard days.

Ideas for your kit:

• Cozy socks or a soft blanket

• Your favorite snacks

• A heat pack or cooling pad

• Comforting books, movies, or journals

• Medications, pain relief patches, or anything that helps you physically

9. Reach Out for Help If you need support — whether that’s asking a partner to make dinner, texting a friend for emotional support, or calling your doctor for advice — don’t hesitate. You don’t have to navigate this alone.

10. Give Yourself Grace Your productivity doesn’t define your worth. Flares are hard — and surviving them is enough. Take each moment as it comes, and know that you’re doing an incredible job just by listening to your body and giving it the care it needs.

Do you have any go-to comforts or tips for getting through a flare? We’d love to hear them in the comments!