10 Autumn Self-Care Tips for Living With ME/CFS and Fibromyalgia

10 Autumn Self-Care Tips for Living With ME/CFS and Fibromyalgia

Autumn can be a beautiful time of year.

The cooler air, changing leaves and darker evenings can make everything feel a little cosier. There is something comforting about pulling out a favourite jumper, wrapping up in a blanket and enjoying a warm drink.

But autumn can also bring additional challenges when you live with ME/CFS, fibromyalgia and chronic pain.

The colder and damper weather can affect how my body feels. Darker mornings can make getting started even harder, while the earlier evenings sometimes leave me feeling as though the day has disappeared before I have managed to do anything.

There can also be pressure to embrace everything associated with autumn.

Walks through crunchy leaves. Pumpkin picking. Halloween activities. Bonfire Night. Preparing for Christmas.

They can all sound lovely, but even enjoyable plans require energy.

Self-care during autumn is not always about creating a perfect cosy evening. Sometimes it means noticing what my body needs, changing my plans and making everyday life a little easier.

These are some of the ways I try to look after myself as the seasons change.

1. Notice the early signs that my body is struggling

Seasonal changes can affect me before I fully realise what is happening.

I may start waking with more pain, finding it harder to get warm or needing longer to recover from ordinary activities. My concentration may become worse, and tasks that were manageable a few weeks earlier can suddenly feel much bigger.

It is tempting to continue at the same pace and hope my body catches up.

Usually, it does not.

I am learning to pay attention to the smaller signs instead of waiting until I am completely exhausted. They may be telling me that I need more rest, fewer plans or a gentler routine for a while.

Reducing my activity at the first signs of a flare can feel frustrating, especially when I have things I want to do.

But pushing through can come with a much higher cost.

I have written more about recognising the early signs of post-exertional malaise before an ME/CFS crash.

2. Adjust my pacing as the season changes

Pacing is something I need throughout the year, but what I can manage is not always the same from one season to another.

An activity that felt possible during the summer may take more energy during autumn.

Getting dressed takes longer when there are extra layers to put on. Going outside requires more preparation. Wet weather can make journeys more difficult, while darker days can affect my mood and motivation.

Even the school routine and preparations for seasonal celebrations can add more to an already limited energy supply.

I try to look at the whole day rather than one individual task.

If I have an appointment, that may need to be the main activity of the day, or the week. If something is planned for the weekend, I might need quieter days before and afterwards.

Rest is part of the plan.

It is not something I have to earn once everything else has been completed.

3. Keep warm without becoming uncomfortable

Cold weather can make my muscles and joints feel stiffer and more painful.

Once I become cold, it can take a long time for my body to feel comfortable again. However, becoming too warm can also leave me feeling unwell.

It can be a difficult balance.

Layers are helpful because I can add or remove them depending on how I feel. Soft jumpers, warm socks, blankets and heat packs can make a difference without requiring much effort.

I also try to keep useful things in the rooms where I spend the most time.

If a blanket is already beside me, I do not have to use precious energy searching for one when I need it.

These may sound like very small changes, but small changes can be valuable when energy is limited.

4. Create a comfortable place to rest

Rest is easier when I have somewhere comfortable and practical to do it.

During autumn, I like having a cosy area where I can lie down or sit with everything I might need close by. This may include water, medication, tissues, lip balm, chargers and something quiet to do.

A comfortable rest area does not need to look perfect.

It only needs to work for me.

There are days when moving between rooms feels like too much. Keeping essentials within reach can reduce unnecessary trips and help me settle properly.

Lighting can also make a difference.

On darker days, a warm lamp can make the room feel less gloomy without being as harsh as a bright overhead light. When I am sensitive to light or dealing with a headache, I can adjust it to suit how I feel.

The aim is to make rest as easy and restorative as possible.

5. Accept help with food and drinks

I am no longer able to prepare a meal and/or cook for myself.

My husband is also my carer, and he does all of the cooking. Sometimes my adult children will cook for us too.

Preparing food takes far more energy than many people realise. It involves deciding what to eat, collecting the ingredients, standing at the counter and washing everything afterwards. Even eating the meal can be tiring when my symptoms are particularly difficult.

I am incredibly grateful to have my family’s support.

On lower-energy days, simple meals, snacks and convenient options can make things easier for everyone. Warm drinks, soup and comforting meals can feel especially welcome during autumn.

I also try to keep water nearby because it is easy to forget to drink when I am resting or struggling with brain fog.

Accepting help is an important part of my self-care.

I may not be able to prepare the meal myself, but eating something nourishing and allowing my family to care for me still counts.

6. Protect my sleep when the clocks change

The change in daylight can affect my routine more than I expect.

Dark mornings can make waking up harder. Earlier evenings can make me feel sleepy at unusual times, yet pain and discomfort may still keep me awake at night.

Living with chronic illness does not always mean that being exhausted leads to restful sleep.

I try to keep the hours before bed calm where possible. Lower lighting, comfortable clothes and quieter activities can help my body recognise that it is time to slow down.

I also try not to put too much pressure on myself to sleep perfectly.

Worrying about not sleeping can make the night feel even longer.

If my sleep has been particularly poor, I may need to reduce my plans for the following day. Pretending I have the same amount of energy usually makes things more difficult later.

A bad night is not a personal failure.

It is information that can help me decide what I need next.

7. Prepare for seasonal illnesses in a practical way

Autumn often brings more coughs, colds and viruses.

When I already live with ME/CFS and fibromyalgia, becoming unwell can add another layer of symptoms and make recovery more complicated.

I cannot control every illness or avoid every risk.

What I can do is make sensible preparations.

I can keep basic supplies at home, wash my hands regularly and avoid close contact with people who are clearly unwell where possible. I can also make sure I have easy food, drinks and other essentials available in case I need a few quieter days.

Preparation helps me feel less anxious because I know I have made things easier for my future self.

It is not about living in fear.

It is about recognising that my body may need additional time and support.

8. Find autumn activities that work with my energy

Enjoying autumn does not have to mean filling the calendar with days out.

There are quieter ways to experience the season.

I might watch a familiar film, listen to an audiobook or sit near a window and watch the weather change. I can enjoy seasonal food, take photographs from the garden or find a small activity I can manage from bed.

I especially enjoy blogging. It gives me something meaningful and creative to focus on, even when my energy is limited and I am unable to do very much physically.

Sometimes I may be able to go out for a short while.

Sometimes the most suitable autumn activity is staying at home beneath a blanket.

Both experiences are valid.

On very low-energy days, it helps to have ideas that do not require me to leave bed. I shared some of mine in 10 low-energy hobbies you can do without leaving bed.

Enjoyment does not have to be energetic to be meaningful.

9. Stay connected in ways that do not exhaust me

Autumn can become a busy social season.

There may be family occasions, school events, Halloween celebrations and early Christmas plans. I want to be part of these things, but I cannot always take part in the way I would like.

Socialising requires energy too.

Talking, listening, travelling, coping with noise and sitting upright can all add to the physical cost of an event.

I may need to stay for less time, arrive later or miss something completely. Sometimes a phone call, voice message or a few texts are a more manageable way to stay connected.

I am trying to be more honest about what I can manage.

People may not always understand, particularly when I look well. But protecting my health is not rude or selfish.

It is necessary.

10. Let go of the pressure to have a perfect autumn

Autumn is often presented as a season filled with beautiful walks, cosy homes, homemade food and carefully planned family activities.

Real life does not always look like that.

I may miss an event, buy ready-made food or spend a beautiful autumn day indoors recovering.

That does not mean I have wasted the season.

Living with chronic illness means learning to experience life differently. Some memories are made during big days out, but others come from the quieter moments.

A warm drink.

A conversation with someone I love.

The sound of rain while I am resting.

A day when I listened to my body instead of fighting against it.

I am learning that self-care is not about doing everything correctly. It is about responding to the body I have today, even when that body changes from one hour to the next.

Final thoughts

Autumn can be comforting, difficult and beautiful all at once.

Living with ME/CFS and fibromyalgia means I cannot always experience the season in the way I once expected. I have to think about energy, pain, recovery time and the possibility of post-exertional malaise.

That can be disappointing.

But slowing down also helps me notice the smaller parts of the season.

I do not need to complete an autumn checklist for this time of year to matter. I do not have to force myself through activities that will leave me unwell.

Some days will have more energy than others.

Some plans will work, while others will need to change.

The kindest thing I can do is listen to my body and allow autumn to look the way it needs to look for me.

Planning ahead for brighter days? Read my 10 spring self-care tips for managing chronic illness.

About me

I am a married mother of four children. One of those four children is our granddaughter, for whom we are SGO (legal guardians)/kinship carers. I run a small business and enjoy writing, so I blog. My blog focuses on my family life as well as my experiences of living with chronic illnesses and disabilities such as ME/CFS, spinal stenosis, chronic pain, and fibromyalgia. Oh, and I am only in my mid-40s.

This post is based on my personal experience of living with chronic illness. It is not medical advice. If you are concerned about new symptoms or changes in your health, please speak to an appropriate healthcare professional.