10 Self-Care Practices to add to your MS Wellness Program
Joining a multiple sclerosis support group like The MS Stage can be a really powerful step on your healing journey, but there are lots of other ways to bring healing arts for MS into your day to day life, too. Here are ten self-care practices that I incorporate into my daily routine to help me reduce multiple sclerosis symptoms and boost my mental health. They help me feel aligned, productive, and creative throughout my day. Taking time out for myself keeps me from feeling overwhelmed, and allows me to feel grounded and excited about what I am doing and stay present in the tasks at hand.
My Daily Self-Care practices
Meditate
Say thank you to all different parts of my body
Start a morning tea ritual to practice gratitude
Exercise to reduce symptoms and improve my mental health
Sing to stimulate my vagus nerve
Take a vitamin D break in the sun
Take supplements and MS medication
Hug my loved ones
Laugh and smile to boost my mood
Practice Earthing to reduce inflammation
Meditate
Meditation has been shown to have numerous benefits for both the mind and body. Studies have shown that regular meditation can help to reduce stress and anxiety, improve focus and attention, and increase feelings of happiness and well-being.
Long-term meditation can actually change the structure and function of the brain, leading to improved emotional regulation and greater self-awareness. Incorporating a daily meditation practice into your routine can help you start your day with a clear and calm mind, which can in turn help you be more productive and focused throughout the day.
At The MS Stage, I created meditations with empowering music and visualizations that help drive the visions deeper into your cells, so that they can believe them and begin to respond.
Not sure how to start meditating? Let me guide you through a Cultivating Joy And BoundarEASE meditation
Say thank you to all different parts of your body
Taking a moment each day to express gratitude for your body can help you get out of your head and appreciate all of the things you CAN do rather than can’t to improve your overall self-esteem.
Research has shown that gratitude practices can have a range of positive effects on mental health, including reducing symptoms of depression and anxiety and increasing feelings of happiness and life satisfaction.
By expressing gratitude for your body, you can shift your focus away from any negative self-talk and instead cultivate a sense of appreciation for all that your body does for you, even if you’re experiencing MS symptoms. Our cells listen to everything we say, we think, and we feel. Being in appreciation makes our cells happy, so they in turn rise to the occasion. When our bodies feel listened to and cared for, they get into gear to heal and function as optimally as possible.
Not sure how to start? Take my free 3-Day MS Stage Meditation Journey: Turn your fears to dust, and begin to feel calmer when your symptoms appear.
Start a morning tea ritual to practice gratitude
Having a morning ritual, such as enjoying a cup of tea, can help to create a sense of routine and stability in your day, which can be especially important when living with the unpredictability of multiple sclerosis. Morning routines can help to improve productivity, reduce stress, and increase overall feelings of wellbeing.
Savoring every sip of tea allows me to be present in the moment before all the activity of the day begins. I practice gratitude for another day and appreciate the little things in life like hot water, my favorite mug and my sense of taste while slowly enjoying my drink. Drinking tea has the added benefits of reducing the risk of heart disease and stroke, improving cognitive function, and reducing inflammation in the body. Green tea, especially this Sencha Green from Rishi, is my favorite morning wake up. And since MS is an inflammatory condition, anything you can do to reduce inflammation in your body can help you feel your best.
Exercise to reduce symptoms and improve mental health
Regular exercise is crucial for maintaining physical health and well-being. It can help to improve cardiovascular health, increase muscle strength and endurance, and reduce spasticity while improving balance and gait in people with MS. Exercise has also been shown (perhaps counterintuitively) to improve fatigue and has a positive effect on mood while decreasing anxiety and depression, both of which are common mental health symptoms for people with MS.
I use my NeuFit, which uses electrical stimulation to re-educate the nervous system, and I enjoy Melissa Wood’s online workouts. Stretching and dog walks are also ways I regularly incorporate movement into my life, but my favorite is dancing.
Dancing has been found to have numerous benefits for both physical and mental health. Regular dancing can improve balance, strength, mobility, and even cognitive function. I love to dance and moving intuitively to music (while seated or standing) is an integral part of The MS Stage.
Sing to stimulate the vagus nerve
Another daily practice I have is singing. I sing in the car, the shower, and around the house. Singing has been shown to have a number of benefits for mental health, including reducing stress and anxiety, improving mood, and increasing feelings of wellbeing. It doesn’t matter if you sing well, or even if you know all the words. Singing along to my favorite songs always puts me in a good mood.
Singing also stimulates the vagus nerve which runs from the brain to the gut. It regulates the parasympathetic nervous system, which is our body’s “rest and digest” response. Singing or humming along to soothing music activates the vagus nerve which sends signals to calm down the body’s “fight or flight” response and relax.
I love making playlists and sharing music. Here’s one I put together for the Switch exercise I teach as part of the MS Stage.
Take a vitamin D break in the sun
Taking a break from work to put my face in the sun for a few minutes a day and take long deep breaths of fresh air is another daily practice I love. I’m lucky enough to live somewhere with mild winters where I can be outside year round. Exposure to natural light has been shown to have benefits including regulating the body's circadian rhythm and improving mood. Sun exposure allows our bodies to naturally make Vitamin D, which is an important hormone that affects the immune system. If that wasn’t enough, getting outside in natural light can also improve sleep quality and duration.
Take supplements and MS medication
As I take my daily supplements and medication, I always thank them for doing their job and supporting me. This gratitude practice is a great way to cultivate a positive mindset and boost mental health. Gratitude has been shown to improve mood, increase feelings of wellbeing, and reduce symptoms of depression and anxiety.
I am on a disease modifying therapy (DMT) that I take at home to help reduce my risk of having an MS relapse. I wasn’t always on a DMT and it’s important to work with your healthcare team and read about all of your options and their potential side effects before choosing an MS drug that feels right for YOU. Not everyone takes a DMT, but if you do, visualizing it working in your body and thanking it for doing it’s job can be a really profound practice.
It took me 14 years to finally agree to take a DMT. I did many other things like diet, homeopathy, and supplements but it wasn’t until 5 years ago, when I had my worst exacerbation ever, that I had a big realization. Deep down I had been resisting my diagnosis and was in fight or flight around it, but it was during that time that made me finally accept the MS on a deeper level and agree to take medication. That choice was made from a place of empowerment. I listened to my body and chose the DMT that felt right for me. We are our own best health advocates after all and know our bodies better than anyone.
Hug your loved ones
Research has shown that physical touch, such as hugging, can have a positive impact on our mental and physical health. I make sure to hug my husband every day. Hugging triggers the release of oxytocin, a hormone that helps reduce stress and promotes feelings of bonding and trust.
Hugging your loved ones can help you feel more connected and supported, which can be particularly important when dealing with the ups and downs of an MS diagnosis. So, if you have a partner, family member, or friend who you feel comfortable hugging, make it a daily habit to give them a warm embrace.
Laugh and smile to boost your mood
Laughter is often called the "best medicine" for a reason. Studies have shown that laughing can reduce stress, boost mood, and even improve pain tolerance. Smiling, even if it is forced, can also have a positive impact on our mood and well-being. Being in the present moment allows us to notice the little things that make us smile.
Practice Earthing to reduce inflammation
Earthing or grounding is connecting your body directly to the Earth's surface, typically by walking barefoot on grass, sand, or soil. I stick my feet in the sand or the grass for 20 minutes a day, weather permitting. A benefit of earthing is that it decreases levels of inflammation and pain in the body, which is important for everyone, but especially those with a chronic condition. Chronic inflammation is linked to many health problems, including MS. Earthing has been shown to reduce stress levels as well, and the best part is that it’s free to get outside and connect to nature. Plus, it just feels good to be barefoot on grass or sand.
I live three blocks from the beach and am lucky to be able to put my feet in the sand everyday. The negatively charged ground helps excess positively charged electricity to be discharged from our bodies. If it’s colder where you live or you don’t have to have access to a beach or a park, there are grounding products including mats and sheets that you can purchase for your home and office. You can find some of my favorite brands I believe in on my resources page here.
Learn more about The MS Stage!
If you’re looking for more accountability, The MS Stage is a 6-week guided experience to claim your “hero’s journey” with MS. Our signature program is a women’s MS support group that includes weekly Zoom calls, bonus content and additional resources, and access to our community of women who are also taking control of their MS journey alongside you. We can’t wait to have you join us inside The MS Stage - click the button below to learn more!