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Summer Wellness Made Simple: Guide for Lupus and RA
- Tanya Freirich
- 4 days ago
- 3 min read
Summer can mean sunshine, laughter, and connection — and you deserve ALL of it! 🌸 Living with lupus or RA doesn't mean sitting on the sidelines. It means showing up for yourself smarter. This bucket list is your guide to a summer full of joy, energy, and zero guilt, while keeping your health as a priority! (that's me below last summer!)
🌊 Make Healthy Compromises
Love the beach but know a full day will wipe you out? Swap it for an early morning walk by the water before the heat and sunschine kicks in, then find a shady spot to relax and read. 📚 You still get the experience — just on YOUR terms. Don't forget the sunscreen and hat to protect yourself from the UV exposure!
💛 Build Your Personal Joy List
Make a short list of simple, low-cost things that genuinely fill your cup. Here are some ideas to spark yours:
🌅 Watch a sunrise
💅 Paint your nails
🎙️ Chat on the phone with a friend
🧘 Try a 5-minute meditation - there are so many free guided ones online!
🍓 Make a healthy summer treat - smoothie anyone?
🪑 Sit outside for 10 quiet minutes
These small moments of joy recharge your energy AND your spirit. Keep the list somewhere visible and pull from it often!
✅ Start a Daily Energy Check-In
Every morning, ask yourself three quick questions:
How does my body feel today? 🩺
What's one thing I can do to support myself? 💪
What can I let go of? 🕊️
This tiny habit builds self-awareness fast and helps you avoid overcommitting — one of the biggest flare triggers all summer long.
🛋️ Create Your Summer R&R Zone
Set up a cozy corner — indoors or out — that's 100% yours. Stock it with:
🪑 A comfy chair or soft blanket
🎵 Soft music or nature sounds
📓 A journal and your reading list
☕ Bring your favorite beverage when you're ready to settle in for a recharge moment!
Having a dedicated recharge space shifts your mindset toward rest without guilt. You deserve a spot that's just for you.
💌 Write a Letter to Your Future Self
Grab a pen and write yourself an encouraging note for the hard days. Remind yourself:
💤 Rest is productive
🐢 Slowing down is a strength
🌟 You are doing better than you think
Tuck it somewhere safe and pull it out whenever you need a boost. Maybe in your recharge corner? This simple act is one of the most powerful things you can do for your mental health.
🌿 Move Gently Outdoors
When energy allows, spend 10–15 minutes stretching, walking, or doing gentle yoga in the shade. 🌳 Even a little movement supports your joints, lifts your mood, and reduces stiffness — without pushing you into flare territory. Keep it short, cool, and restorative!
📱 Unfollow What Drains You
Do a quick scroll audit. If an account makes you feel like you're "not enough," mute or unfollow without hesitation. Mental clutter is just as exhausting as physical fatigue. ✂️ Curating your feed IS self-care! Same with things that are making you anxious or angry, not everything in your feed deserves your immediate attention. If it's too hard to unfollow - set time limits to ensure it doesn't take over your day!
🧊 Have a Flare-Friendly Plan Ready
Hope for the best, prepare for the tough days. Set yourself up with:
🥘 Nourishing freezer meals ready to go - bean soups, chicken and veggie soups, etc.
💊 Meds, cooling pads, and hydration within reach
A support person you can call on if you need to vent or need a little extra help
📝 A note that says: "This is temporary — you've got this."
Feeling prepared takes the anxiety out of bad days and makes it so much easier to be kind to yourself when plans change.
🌺 Your Summer, Your Way
This isn't about doing MORE — it's about doing what matters in a way that honors your body and lifts your spirit. You don't need to chase energy. Protect it, nurture it, and watch how much lighter this summer feels. 💫
You've got this! 💛
Ready for personalized support? Let's create a wellness plan designed just for you — contact me today!
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