When everything slows down
Flare days don’t come with much warning.
Sometimes I can feel them building.
Other times, they hit suddenly and take over my entire day.
The pain is sharper.
The fatigue is heavier.
And everything I had planned usually needs to stop.
Living with endometriosis and adenomyosis has taught me that these days aren’t about pushing through.
They’re about supporting my body in the best way I can.
Over time, I’ve created a simple routine that helps me manage flare days with a bit more care and a bit less stress.
1. Pain management: responding early
The biggest thing I’ve learned is not to wait until the pain becomes unbearable.
As soon as I feel a flare coming on, I start managing it.
For me, that looks like:
- Diclofenac
- Paracetamol
Alongside that, I rely a lot on tangible support:
- An electric heating pad to ease cramps
- A TENS machine to help manage pain signals
This combination doesn’t make the pain disappear completely, but it makes it more manageable (sometimes).
And on flare days, manageable is enough.
2. Food: keeping things simple and gentle
When I’m in pain, my digestion feels more sensitive too.
So I don’t try to be creative or ambitious with food.
I keep it as simple and comforting as possible.
My go-to’s are:
- Warm soups that are easy to digest
- Gluten-free toast
- Plenty of water
- Peppermint tea to help with bloating and cramps
I’ve learned that certain foods can make my cramps worse, so flare days are not the time to experiment.
They’re the time to support my body with what feels safe.
3. Rest: letting my body lead
This is probably the hardest part mentally, but the most important.
Flare days mean slowing down completely.
For me, that usually looks like:
- Staying in bed
- Minimising movement as much as possible
- Letting go of any expectations for the day
There was a time where I would try to push through this.
Answer emails.
Stay productive.
Keep up with everything.
But I’ve learned that pushing through only makes the flare last longer.
Now, I let my body lead.
4. Reducing pressure (internally and externally)
One of the biggest shifts has been how I speak to myself on these days.
Instead of thinking:
“I should be doing more”
“I can’t afford to rest”
“I’m falling behind”
I try to remind myself:
This is temporary.
My body is asking for support.
Resting now helps me recover faster later.
And if I need to cancel plans or move things around, I do.
Because protecting my energy is more important than keeping up appearances.
5. Creating small comfort moments
Flare days are not just physical. They’re emotional too.
So I try to make the day feel a little softer where I can.
That might look like:
- Watching something comforting
- Wrapping myself in a blanket with my heating pad
- Keeping my space calm and quiet
I also tend to watch really easy, low-effort TV shows that I can dip in and out of.
The kind where it doesn’t matter if I miss parts or fall asleep halfway through.
It helps take the pressure off focusing, and lets me prioritise rest without feeling like I need to stay engaged.
Nothing complicated. Just small things that make the experience feel less harsh.
Final thoughts
Flare days are never easy.
They disrupt your plans.
They test your patience.
They force you to slow down in ways you didn’t choose.
But over time, I’ve stopped seeing them as something to fight.
And started seeing them as something to respond to with care.
This routine isn’t perfect.
It doesn’t take the pain away completely.
But it helps me move through flare days with a bit more ease and a lot more compassion for myself.
If you’re navigating flare days too
You’re not alone in this.
And you don’t have to handle it the way everyone else expects you to.
You’re allowed to slow down.
You’re allowed to rest.
You’re allowed to take care of yourself without guilt.
If you suffer from flare ups too, I’d love to hear from you.
Share your tips in the comments so we can support each other 🤍