The gift of self-compassion this festive period

December can seem to spark up a kind of urgency energy. There is more to do, more to consider, more to think about, sometimes with difficult emotions too.

Having a chronic illness like ME, or long covid can make this time even more challenging. So here is a little list that might help you to get through this period with a little more ease

• Breathing practices like cyclic signing (long slow out breaths) or coherence breathing (6 breaths per minute) can help to calm our nervous systems into a more parasympathetic state. Most people with chronic illness already do some form of breathing or regulation practice, so over this festive period, it might help you to increase the time spent on these. Perhaps shorter sessions but spread throughout the day to support nervous system regulation.

• Other regulation practices like vagus nerve stimulation, through humming, chanting, breathing or social engagement (with people who are good to be around) can also be helpful. If you already use a tVNS machine or device, make sure to keep using it, especially if days get busier!

• Pace yourself and allow enough time for xmas preparations, doing small bits of activity each day, if you have the capacity. If you are putting decorations up, can someone help you or can you do just a little each day? - set a timer if you are likely to push through so that you can stop and take a break/rest.

• Managing relationships at xmas - can you set healthy boundaries this xmas? Can you make sure you are prioritising your own health over others needs? This might mean spending shorter periods of time with people who can be challenging, or indeed, not seeing them at all if you know it could cause a flare up. As much as possible, surround yourself with people who do understand your needs and your condition.

• Rest well before a xmas get-together and leave space to rest well afterwards too. It's easy to cram things in without giving yourself enough breathing space to rest enough.

• Practical things like making sure you have all your medications and supplies in hand to cover you over xmas as it can be more tricky to get hold of things if you run out.

• Lastly, finding some self-compassion if things get overwhelming - remember you are trying your best in the circumstances and a dose of self-compassion is a huge xmas gift you can give to yourself.