5 Gentle Self-Care Strategies for Women with Autoimmune Conditions (During Stressful Seasons)
As someone who lives with an autoimmune condition, I understand that stressful seasons like post-election and the holidays can feel like navigating a minefield of potential flare-ups.
Let's dive into some compassionate, practical strategies that honor both your body and your spirit.
Here are five holistic strategies to help you stay grounded, regulated, and healthy:
1. Prioritize Restorative Practices
Stress is a known trigger for autoimmune flares, making gentle, restorative practices crucial.
What we know about exercise in later life, especially with an autoimmune condition is:
High-intensity exercise is not your friend.
Instead, focus on short, gentle yoga stretches and meditative “pauses.” It doesn’t need to be on a mat or in yoga pants — here are a few things you can sprinkle throughout your day:
Put your hands on the kitchen counter and step back into an L shape
Seated Cat-Cow to move your spine
Gentle pelvic tilts to support your core
Legs-up-the-wall pose (total game-changer for stress)
Before you get out of bed, do a Happy Baby, an easy twist and circle your ankles
Even 10-15 minutes of mindful movement can significantly reduce cortisol levels and support your nervous system's ability to shift from a stressed state to a more regulated state.
2. Create Boundaries with Compassion (and like it’s your job)
Friend, giving yourself permission to say no is an act of profound self-love. And sometimes it is the difference between having a flare-up or not.
During the holidays and high-stress periods:
Give yourself full permission to leave early, say no, or skip the event entirely
Limit social engagements that feel taxing
Choose shorter visit times with family, if necessary
Stay connected with people who fill you up rather than drain you
Choose modes of connection that work for you — maybe phone or Facetime instead of in-person, or texting love notes to let people know you’re thinking of them
Schedule rest on your calendar like it’s an appointment
Your body, your health, your energy, your rules. Remember, this is about taking care of yourself for your health — and the people who love you want that, too.
3. Nourish Your Immune System Strategically
We know certain foods can prompt a flare. During stressful times, your nutrition needs to be your ally:
Prioritize anti-inflammatory foods like whole foods, leafy greens and turmeric
Stay hydrated with herbal teas and water
Consider supplements like vitamin D, omega-3s, and probiotics (after consulting your healthcare provider)
Minimize processed foods, sugar, and alcohol which can increase inflammation
You know your body — listen and respect what keeps you most balanced
It takes practice to not feel like a “party pooper” if you aren’t indulging in all the desserts and beverages. I’m used to it now and it feels more self-loving than self-depriving.
4. Design a Stress-Management Toolkit
You probably know what helps you feel better. Keep a personalized toolkit to quickly regulate your nervous system in your back pocket at all times. Here are some ideas:
Five-minute guided meditations
Gentle neck and shoulder stretches
Journaling
Reading a novel
Resting or napping
Short walks in nature
Listening to calming music
Spending time with a pet or loved one
Any of the gentle movements listed above
Honestly, when all else fails, getting on the couch and watching two episodes of Good Witch (don’t judge) make my system SO happy and help me fend off a flare. Do what you know works for you.
5. Embrace Radical Self-Compassion
Living with an autoimmune condition means some days will be harder than others. Practice speaking to yourself with the same kindness you'd offer a dear friend. If a flare-up occurs:
Avoid self-criticism
Rest without guilt
Recognize that your worth isn't determined by your productivity
Seek support from understanding friends, family, or support groups
Pro Menopause-Friendly Reminder: Hormonal shifts can amplify autoimmune responses. Be extra gentle with yourself during perimenopause and beyond.
A Note from My Heart to Yours: Healing isn't linear. Each small, intentional step you take is an act of profound self-love and care. It's about listening, adapting, and loving yourself through every moment.
Your body is doing its best, always.
Sending you radical love and healing energy,
Michelle
P.S. Want more personalized support? Join me in It's All Yoga – a virtual sanctuary for women over 50 who are rewriting the rules of wellness.