A Guide to Self-Care for Spoonies

As we move into fall, I can’t help but think about winter. The cold makes it harder to get out, isolation feels heavier, and for those of us whose bodies ache in the chill, even small tasks can feel impossible.

Living with a chronic illness or low energy means paying close attention to how we use our spoons. The Spoon Theory, created by Christine Miserandino, helps explain what life feels like with limited energy. Each activity, even the smallest, takes a spoon. Knowing this makes self-care not optional, but essential.

Here are some gentle, low-energy ways to care for yourself as the season changes.

What it Means to Be a Spoonie

Spoonies are people who live with chronic illness or disability and navigate life knowing that energy is limited. Each task costs spoons, and there is never an infinite supply. By prioritizing rest and self-care, we protect our energy and nurture our wellbeing.

12 Self-Care Ideas for Spoonies:

Deep Breathing

Slow, intentional breaths calm the nervous system and release stress. Try inhaling through your nose and exhaling through your mouth. Even a few minutes can reset your energy.

Warm Bath or Shower

Soothe aching muscles with warmth. Add Epsom salts, a favorite essential oil, or even just a cozy towel to make it feel extra nurturing.

Mindful Coloring

Coloring can quiet the mind and spark creativity. Use a book, a printable page, or a digital app and let yourself simply enjoy the process.

Listen to Audiobooks or Podcasts

Stories and learning without extra energy output is perfect for low-spoon days. Keep a playlist ready so it’s always easy to tune in.

Guided Meditation

Even five minutes of guided meditation can release tension and help you feel grounded. Insight Timer and other free apps make it easy to explore different styles of meditation.

Gentle Stretching

Move your body slowly to relieve stiffness. Focus on areas that feel tight and listen to your body. Stretching is about comfort, not performance.

Self-Massage

Use your hands or a massage tool to release tension in your neck, shoulders, or feet. Even a few minutes can help you feel lighter and more relaxed.

Bring Nature Indoors

Potted plants, fresh flowers, or simply opening a window for sunlight and fresh air can lift your mood without needing to venture outside.

Warm Drinks

Herbal tea, hot cocoa, or your favorite warm beverage can feel like a hug in a mug. Sip slowly and notice the warmth spreading through your body.

Journaling

Writing freely about thoughts and feelings helps process emotions. No rules, no judgment, just a gentle check-in with yourself.

Comforting Movies or Shows

Curl up with something familiar that makes you feel cozy. Whether it’s a favorite series, a nostalgic movie, or a feel-good documentary, choose something that restores your spirit.

Create a Cozy Atmosphere

Dim the lights, play soft music, light a candle, or wrap yourself in a blanket. Small adjustments to your space can make it feel nurturing and safe for rest.

Extra Spoon-Saving Tips for Fall and Winter

• Keep a “cozy kit” near your favorite resting spot: blanket, hot drink, journal, and headphones ready to go.

• Batch simple meals or snacks on higher-energy days to save spoons for low-energy ones.

• Layer clothing and keep your space warm to protect against the cold and minimize body ache.

• Plan low-effort social connections, like a short phone call or voice note with a friend, to maintain connection without draining energy.

• Celebrate small wins. Even a short walk to the window counts as self-care.

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Being a spoonie comes with challenges, but honoring your energy and practicing self-care can make a real difference. Protect your spoons, allow rest, and give yourself moments of comfort this fall and winter. You deserve it.