Back-to-school season is stressful for anyone—but when you’re living with lupus, the chaos can feel like a tidal wave. Between unpredictable flares, chronic fatigue, joint pain, and brain fog, even the simplest tasks can become overwhelming.
But you can thrive during the school year—with the right routines, prep strategies, and self-compassion.
Whether you’re a student, a teacher, or a parent with lupus, here are some practical tips to help you conserve energy, manage symptoms, and stay ahead of stress this school year.
- Simplify Mornings with a Night Routine: When mornings are rough (and they usually are with lupus), prepping the night before can make a huge difference. Try this:
- Lay out clothes the night before—including shoes and accessories. Soft, stretchy, and layer-friendly fabrics are your best friend.
- Pack your bag—include any meds, water, snacks, hand warmers, etc.
- Set out breakfast supplies—or prep overnight oats/smoothie bags you can blend and go.
- Use reminders: Sticky notes on the door, or phone alarms for meds or items you can’t forget.
Think of your night routine as “buying time and energy” for tomorrow.
- Meal Prep: You don’t need to prep like a fitness influencer. Think low-effort, energy-saving, and batch-friendly. Tips for lupus-friendly meal prepping:
- Use pre-chopped veggies or frozen options to avoid joint strain.
- Double a dinner and freeze half—that’s two meals for the work of one.
- Slow cookers and sheet-pan meals = your energy-saving MVPs.
- Anti-inflammatory foods: Think leafy greens, sweet potatoes, turmeric, olive oil, and berries.
- Hydration station: Set out a filled water bottle each night. Dehydration can sneak up during busy days.
- Create a Flare-Friendly Emergency Kit: School or work days don’t pause for flares, so keep a comfort kit handy. I like to keep snacks, electrolyte packets, and any other small things that might make me more comfortable!
- Use Energy Budgeting: Lupus fatigue is real—and not just “tired.” So try to spend your energy wisely. Try the Spoon Theory approach:
- Imagine you start the day with 10 “spoons” of energy.
- Each task (showering, commuting, studying) takes a spoon.
- Plan your day to avoid running out of spoons too early.
- Get Comfortable Saying “No”: The school year is full of invitations and obligations. Learning to protect your time is key. Scripts to help you say no:
- “I’d love to, but I’m at capacity this week.”
- “I need to rest so I can show up fully tomorrow.”
- “Can I take a rain check and let you know when I have more energy?”
Setting boundaries protects your health and your relationships. People who care will understand.
- Track Symptoms & Patterns: Use a simple journal or our free symptom trackers (found at the resource library once you sign up for our email list)
- Energy levels
- Sleep
- Food
- Weather
- Flares
Over time, you’ll notice patterns—maybe cold mornings make your joints worse, or a certain food leads to fatigue. This info helps you plan and advocate for yourself at school or with doctors.
Managing lupus during the school year is like balancing a full course load with an invisible backpack of bricks. But with smart planning and grace toward yourself, you can lighten the load.
Small changes—like meal prepping on good days, honoring your limits, and protecting your peace—can help you not just make it through the school year, but move through it with less pain, more ease, and a bit more joy.
