Living with endometriosis can be tough — it’s a chronic condition that comes with physical pain, emotional strain, and constant unpredictability. But while it might feel like an endless uphill battle, many people with endometriosis find that certain self-care practices can make a real difference. With a mix of small lifestyle changes, pain management techniques, and support from others, it’s possible to create brighter, more manageable days. Let’s explore some realistic and practical self-care strategies to help you through.
1. Understand and accept your condition
First, let’s acknowledge what endometriosis is: it happens when tissue similar (but not identical) to the uterine lining grows outside of the uterus, leading to pain, inflammation, and sometimes scar tissue. While there’s no cure, there are ways to manage it. Understanding that this is a chronic condition can be liberating in itself. It’s okay to recognize your limits, listen to your body, and invest in care routines that serve you. It might feel unfair, but this is your starting point to finding strategies that truly work for you.
2. Invest in pain relief that really works
Whether it's during ovulation, menstruation, or days when you least expect it, pain is typically the hardest part of endometriosis. Building a personal pain management toolkit can make a huge difference. Here are some tried-and-true strategies:
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Heat therapy: Keep a heating pad on hand and try warm baths or showers, which are known to relax muscles and ease pain. A warm bath before bed can also help you wind down and improve sleep.
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TENS therapy: Transcutaneous Electrical Nerve Stimulation (TENS) machines, like the one offered by MyObi, deliver gentle electrical pulses that stimulate nerves to reduce pain sensations. MyObi’s portable TENS unit also incorporates heat therapy for amplified, on-the-go relief.
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Targeted over-the-counter meds: Some people find regular pain relief from NSAIDs (like ibuprofen) or other pain relievers, but always check with your doctor to find the safest options. For a more holistic option, some people find that magnesium supplements (again, ask your doctor) can help reduce muscle cramping.
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Mindfulness-based pain relief: Try a simple technique like body scanning, where you focus on each part of your body, noticing and relaxing any areas of tension. Apps like Headspace can guide you through this if you’re new to mindfulness.
3. Rethink your diet, one small change at a time
Food isn’t a magic cure, but it’s true that diet can play a role in managing inflammation and symptoms. Making changes can feel overwhelming, so focus on small, achievable steps:
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Start with one meal swap: Instead of a major diet overhaul, start by replacing a single meal each day with something anti-inflammatory. For example, try a smoothie with greens, berries, and chia seeds for breakfast instead of sugary cereal.
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Focus on fiber and fats: Adding foods rich in fiber (think: leafy greens, berries, and whole grains) and omega-3 fats (like walnuts, flaxseeds, and salmon) has been shown to reduce inflammation in some people.
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Track and tailor: A food diary can help you see connections between what you eat and how you feel. Notice if anything consistently triggers pain or bloating, and work with a nutritionist if possible to make more sustainable changes.
4. Engage in gentle movement for strength and support
Exercise can be daunting when you’re in pain, but it doesn’t need to be intense to make a positive impact. Try:
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Daily gentle stretches: Gentle stretches, even in bed or on the couch, can ease stiffness. Focus on hip openers, gentle forward bends, or anything that feels good for your lower body.
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Mindful walks: A short walk around the block, especially in the fresh air, can help you feel more energized and can actually reduce pain for many.
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Try out yoga or pilates: Look for online classes (like this one!) specifically tailored for pelvic pain or endometriosis; these tend to focus on gentle moves that stretch and strengthen without triggering pain.
5. Sleep smarter, not harder
Getting good sleep can feel elusive, but there are tricks that can make rest easier:
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Create a wind-down routine: Choose three calming activities, like a warm bath, a gentle stretch, and 10 minutes of reading. Try to repeat them every night to signal to your body it’s time for bed.
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Experiment with positioning: Sleeping with a pillow between your legs can help alleviate pelvic pain. Or try a weighted blanket for gentle, soothing pressure.
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Power naps for energy: Don’t feel guilty for taking naps if you need them. A short 20-minute nap can help you recharge without impacting nighttime sleep too much.
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Track your sleep patterns with the Oura ring: The Oura ring provides insights on your sleep quality, duration, and recovery each night. Having this knowledge can help you make informed adjustments to your routine, ensuring you get the best rest possible.
6. Take a moment for mental wellness
Living with endometriosis can be isolating and stressful. Finding ways to manage your mental health is key:
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Daily check-ins: Take just five minutes in the morning or evening to journal or think about how you’re feeling. This simple habit can help you understand your needs and make small adjustments, whether that’s allowing more rest or planning a comforting activity.
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Seek out support: Consider joining a support group (there are many online options) where you can connect with others who truly understand your experience. Being part of a community can make all the difference.
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Read personal stories: Reading others' experiences with endometriosis, like those shared on Rescripted, can be comforting and affirming. These personal stories can help you feel less alone and offer new perspectives and coping strategies for managing endometriosis.
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7. Track your symptoms and advocate for yourself
Taking charge of your health starts with knowing your body and feeling empowered to communicate what’s happening:
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Symptom tracking: Use a diary (like this endo-specific journal!) or app to track your pain, mood, and energy levels. This can be invaluable for medical appointments, where specific data helps your doctor tailor treatments for you.
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Research and ask questions: Stay informed about endometriosis and ask questions during appointments. The more you know, the better you’ll feel about making decisions.
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Speak up when you need to: If your treatment plan isn’t working, don’t hesitate to ask about alternatives or seek a second opinion. It’s your body, and you deserve to feel supported and heard.
8. Embrace compassionate self-care
Living with a chronic condition like endometriosis means that some days are better than others. It’s essential to be kind to yourself along the way:
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Acknowledge small wins: Did you take a walk today? Have a nutritious meal? Celebrate it! Recognize every step, however small, toward managing your health.
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Accept the need for rest: On high-pain days, remind yourself that rest is not a weakness. It’s an essential part of taking care of yourself.
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Treat yourself as you’d treat a friend: Would you criticize a friend who was struggling with a chronic illness? Of course not! Show yourself the same compassion and understanding.
When it comes to the physical and emotional rollercoaster that is endometriosis, it often takes time to find the right self-care mix that works for you. Remember, you’re not alone, and every positive change — no matter how small — adds up over time. Give yourself grace, keep listening to your body, and find moments of joy and relief wherever you can. You are a warrior!
Kristyn Hodgdon is the Co-Founder and Chief Creative Officer at Rescripted.