Hi there 👋 If you are a working mom (or a stay-at-home mom – same thing) and you are also healing from chronic fatigue or fibromyalgia I am sending you a virtual hug. This shit is HARD, Mama! If I lived in a vacuum and could focus on my needs 24 hours a day, I would still be stressed out. But when you add a moody toddler, a needy puppy, a demanding job, and a husband I want to connect with at the end of the day, life can feel impossible. Below is a laundry list of all of the things I have strung together to help me heal my symptoms and still be proud of how I am doing as a mommy, wife, and employee. Feel free to use all or none of them and reach out to me if you have any suggestions 🤗
Together in healing,
💜 Audra
Eat a protein-centric breakfast – I will admit that I often feel that I don’t have time for breakfast, so most days I make a smoothie with protein powder and vital proteins in order to get in 40g of protein to start the day
10,000 Luxe light therapy – If you cannot get out into the natural sunlight in the morning, this is a great alternative! I have one in my bathroom and one at my desk. You can see my recommendation on my “My Favs” page.
High protein snacks – I have mixed nuts on my desk at al times, but some other good options are seeds (sunflower, pumpkin, etc.), celery or apples with almond butter, hard boiled eggs, tuna on cucumbers
USE YOUR BREAKS – We are legally allowed breaks during the workday and I am here to tell you to USE THEM! Here are some great ways to use your breaks to the fullest:
- Take a walk
- Try NSDR (no sleep deep rest) – here is my favorite one from Insight Timer (you can do this in your car if you work in an office)
- Take a hot epsom salt bath
- Read
- Meditate
- Listen to a podcast or audiobook
- Shake or dance
- Breathe
- Eat some dark chocolate
- (Insert your joyful activity here)
Don’t skip meals – this is really easy to do when we are busy and up against deadlines, but PLEASE eat when you need to and try to get in 40g of protein per meal
Utilize the Feldenkrais method for optimal ergonomics – this method teaches you about how to use and move your body in space and I would highly recommend this course from Daily OM
Hydrate – I have a 40 oz tumbler that I fill up 3-4x a day
Sit near a window – The sun’s UV rays help your body make Vitamin D which is important for your bones, blood cells, and immune system
Work outside – being in nature is a great way to manage stress and can regulate the sympathetic nervous system
Use blue light-blocking glasses to reduce eye strain from being on the computer/phone ALL day
Declutter your workspace – this one is so important for me and since I work from home, this applies to all areas and not just my desk. I find that when the house or my work space are disorganized, my brain is disorganized and my nervous system feels more heightened.
Create a “motivation” wall – here is mine 😆
Surround yourself with plants – again, getting back to connecting with nature!
Schedule blocks on your calendar – this one is VERY important. When we have chronic fatigue, it is important to pace ourselves so that our nervous systems do not get overwhelmed and throw us into a state of exhaustion. I block off my mornings, lunch breaks, and afternoons to focus without distractions.
Take your child to the park after work – I have found SO MUCH JOY in taking Millie to the park after work. It gets us both out into the sunshine, helps boost my physical activity for the day, and separate my work day from my evening – cannot recommend this one enough!
Set your phone to DND in the evenings – I am the #1 culprit of not following this, but I know I need to. 5PM – 7PM is family time and I try to turn off work distractions
Utilize a food delivery service – Working moms have enough on our plates without having to fill everyone else’s (literally). Here are some of the food delivery services I love (eMeals, Hungryroot, Nurture Life)
