Softening Seasonal Flare‑Ups

Millie Bridger
Aug 15
5 min read

Updated: Aug 19

I always know when the season is changing, not because of falling leaves or darker evenings, but because my body tells me first.

The air shifts, just slightly. My joints ache, energy fades, my stomach tightens. My routines fall apart. My senses become louder. And I start to brace not for autumn itself, but for what it might bring my body.

If you live with a long-term condition like Ehlers-Danlos Syndrome, PoTS, MCAS, Gastroparesis, ME/CFS, or if you’re neurodivergent, tube-fed, or navigating chronic pain and fatigue, this guide is for you.

You’re not imagining it. You’re not overreacting. The way your body responds to seasonal change is very real. And you’re not alone.

This isn’t a fix-it guide. It’s a soft step-by-step to help you notice what’s shifting, adapt with care, and feel less alone as the seasons change. However your body responds, this is for you.

Step One: Observe Without Judgement

Start gently. Just notice.

Maybe your migraines return before the mornings turn crisp. Maybe your digestion slows as stress creeps in with the changing air. Maybe fatigue deepens before your mood has time to catch up. These shifts are valid, even if they're invisible to others.

Try jotting down small notes:

·

What was the weather doing that day?
How did your body and mood respond?
What soothed you, and what seemed to make things harder?

You don’t need a detailed journal. A few sentences on your phone can help you start spotting patterns. That knowledge becomes power, not to fix everything, but to better prepare.

Step Two: Soften the Edges of Flare-Ups

When you start to see patterns, you can gently adapt. This isn't about fighting your body. It's about listening.

For fatigue or ME/CFS, you might:

· Build in "buffer rest" before and after activity

· Break tasks into shorter chunks with pauses

· Create a sensory-friendly space for decompression

If you live with PoTS, try:

· Wearing compression socks or sleeves

· Increasing fluids/salt with guidance

· Having a fan or cooling mist nearby for sudden overheating

With MCAS, consider:

· Tracking seasonal triggers like mould, pollen, or fragrance

· Keeping antihistamines, safe snacks, and scent-free wipes handy

· Using masks or sunglasses outdoors to reduce reactivity

For migraines, you may find relief by:

· Minimising sensory triggers like screen glare, bright light, and strong smells

· Applying cool compresses or using calming tools to ease symptoms

· Keeping a small migraine kit nearby with medication, hydration, or comfort items

If you're neurodivergent, remember:

· Sensory overwhelm may increase with change; use headphones, tools, visuals

· Shutdowns aren’t regression; they’re protection

· Predictability helps. Flexibility matters, too.

Living with gastrointestinal issues or artificial nutrition?

· Room-temperature feeds or meals can be gentler during seasonal shifts

· It’s okay to rely on liquid-only or elemental options when your body needs rest

· During flares, sticking to safe, familiar foods (or feeds) can reduce extra strain

· If you can’t eat orally, always remember: nourishment isn’t just about food - it’s about care, connection, and survival in the form that works for you

Managing EDS or arthritis?

· Use heat packs and braces as needed

· Keep mobility aids close, even at home

· Honour pain instead of pushing past it

· When you can, explore gentle movement to support strength, circulation, or mood - even a few stretches or steps can make a difference

These tips won’t eliminate flare-ups. But they might soften the crash. And that softness can change everything.

Step Three: Rebuild Your Routines Around You

You don't need to match the world's pace.

Create rhythm that supports your nervous system:

· Let your mornings be gentle, even if that means staying in bed till noon

· Plan your days with flexibility, and rest as a non-negotiable

· Keep flare-up kits nearby: meds, nutrition/snacks or feed, chargers, comfort tools

· Set boundaries you can hold with self compassion

Rest isn't laziness. Cancelled plans aren't failure. You’re allowed to protect your energy.

If you’d like to read more free help guides like this one, “The Power of Pacing” offers gentle strategies for managing energy, while “Managing Healthcare Anxiety” can help reduce overwhelm around medical appointments. You’ll also find guidance on symptom management, tube feeding, emotional burnout and more, all available to explore here.

Step Four: You Don’t Have to Navigate This Alone

This is hard. You shouldn't have to carry it by yourself.

If you want guidance, advocacy, or just a plan that fits your reality, I offer 1:1 support. Whether you need help requesting adjustments, navigating appointments, or creating your own flare-up kit, I’m here. For more information, please don’t hesitate to get in touch.

If you’re looking for personalised support, I offer 1:1 health advocacy sessions to help you plan, adjust, and advocate for your needs, whether that’s requesting adjustments, navigating appointments, or building your own flare-up kit. You don’t have to do this alone.

I also run a monthly online support group for people with chronic health conditions. It’s a gentle, understanding space where we connect, share, and remind each other that we’re not alone, even during the toughest flare-ups. You’re so welcome to join us. You can learn more and book your place here.

If You Love Someone Who’s Chronically Ill

If someone you care about seems distant, flaring, or different as the season shifts, know this: it's not about you.

It's their body reacting. Their nervous system recalibrating. Their energy being rationed in ways you can't see.

What helps?

· Listening without fixing

· Offering consistency and care

· Learning with them, not about them

Final Thoughts

You’re not broken. You’re responding. As the light shifts and your symptoms stir, give yourself the gift of grace.

Slow down. Breathe deep. Choose softness. And remember: you’re not falling behind. You’re adapting.

Even in the changing light, there’s a whole community here who understands. So come and join us.

Let’s find happiness, together.

Thank you so much for taking the time to read my blog and visit my website – it truly means the world to me. If you’ve found my posts helpful or inspiring, please consider liking, commenting, or sharing my story to help spread awareness. If you’re able to, a donation to my JustGiving page would go a long way in supporting my journey towards private medical treatment. Your kindness and support make all the difference, and I’m deeply grateful for every bit of it.

Want to stay connected and be part of a supportive space? Subscribe to my monthly newsletter, join our new support group “Finding Happiness, Together” as well as our new Facebook group to connect with others and be part of the conversation.

I always know when the season is changing, not because of falling leaves or darker evenings, but because my body tells me first.

The air shifts, just slightly. My joints ache, energy fades, my stomach tightens. My routines fall apart. My senses become louder. And I start to brace not for autumn itself, but for what it might bring my body.

If you live with a long-term condition like Ehlers-Danlos Syndrome, PoTS, MCAS, Gastroparesis, ME/CFS, or if you’re neurodivergent, tube-fed, or navigating chronic pain and fatigue, this guide is for you.

You’re not imagining it. You’re not overreacting. The way your body responds to seasonal change is very real. And you’re not alone.

This isn’t a fix-it guide. It’s a soft step-by-step to help you notice what’s shifting, adapt with care, and feel less alone as the seasons change. However your body responds, this is for you.

Step One: Observe Without Judgement

Start gently. Just notice.

Maybe your migraines return before the mornings turn crisp. Maybe your digestion slows as stress creeps in with the changing air. Maybe fatigue deepens before your mood has time to catch up. These shifts are valid, even if they're invisible to others.

Try jotting down small notes:

·

What was the weather doing that day?

How did your body and mood respond?

What soothed you, and what seemed to make things harder?

You don’t need a detailed journal. A few sentences on your phone can help you start spotting patterns. That knowledge becomes power, not to fix everything, but to better prepare.

Step Two: Soften the Edges of Flare-Ups

When you start to see patterns, you can gently adapt. This isn't about fighting your body. It's about listening.

For fatigue or ME/CFS, you might:

· Build in "buffer rest" before and after activity

· Break tasks into shorter chunks with pauses

· Create a sensory-friendly space for decompression

If you live with PoTS, try:

· Wearing compression socks or sleeves

· Increasing fluids/salt with guidance

· Having a fan or cooling mist nearby for sudden overheating

With MCAS, consider:

· Tracking seasonal triggers like mould, pollen, or fragrance

· Keeping antihistamines, safe snacks, and scent-free wipes handy

· Using masks or sunglasses outdoors to reduce reactivity

For migraines, you may find relief by:

· Minimising sensory triggers like screen glare, bright light, and strong smells

· Applying cool compresses or using calming tools to ease symptoms

· Keeping a small migraine kit nearby with medication, hydration, or comfort items

If you're neurodivergent, remember:

· Sensory overwhelm may increase with change; use headphones, tools, visuals

· Shutdowns aren’t regression; they’re protection

· Predictability helps. Flexibility matters, too.

Living with gastrointestinal issues or artificial nutrition?

· Room-temperature feeds or meals can be gentler during seasonal shifts

· It’s okay to rely on liquid-only or elemental options when your body needs rest

· During flares, sticking to safe, familiar foods (or feeds) can reduce extra strain

· If you can’t eat orally, always remember: nourishment isn’t just about food - it’s about care, connection, and survival in the form that works for you

Managing EDS or arthritis?

· Use heat packs and braces as needed

· Keep mobility aids close, even at home

· Honour pain instead of pushing past it

· When you can, explore gentle movement to support strength, circulation, or mood - even a few stretches or steps can make a difference

These tips won’t eliminate flare-ups. But they might soften the crash. And that softness can change everything.

Step Three: Rebuild Your Routines Around You

You don't need to match the world's pace.

Create rhythm that supports your nervous system:

· Let your mornings be gentle, even if that means staying in bed till noon

· Plan your days with flexibility, and rest as a non-negotiable

· Keep flare-up kits nearby: meds, nutrition/snacks or feed, chargers, comfort tools

· Set boundaries you can hold with self compassion

Rest isn't laziness. Cancelled plans aren't failure. You’re allowed to protect your energy.

Step Four: You Don’t Have to Navigate This Alone

This is hard. You shouldn't have to carry it by yourself.

If you want guidance, advocacy, or just a plan that fits your reality, I offer 1:1 support. Whether you need help requesting adjustments, navigating appointments, or creating your own flare-up kit, I’m here. For more information, please don’t hesitate to get in touch.

If you’re looking for personalised support, I offer 1:1 health advocacy sessions to help you plan, adjust, and advocate for your needs, whether that’s requesting adjustments, navigating appointments, or building your own flare-up kit. You don’t have to do this alone.

If You Love Someone Who’s Chronically Ill

If someone you care about seems distant, flaring, or different as the season shifts, know this: it's not about you.

It's their body reacting. Their nervous system recalibrating. Their energy being rationed in ways you can't see.

What helps?

· Listening without fixing

· Offering consistency and care

· Learning with them, not about them

Final Thoughts

You’re not broken. You’re responding. As the light shifts and your symptoms stir, give yourself the gift of grace.

Slow down. Breathe deep. Choose softness. And remember: you’re not falling behind. You’re adapting.

Even in the changing light, there’s a whole community here who understands. So come and join us.

Let’s find happiness, together.

Want to stay connected and be part of a supportive space? Subscribe to my monthly newsletter, join our new support group “Finding Happiness, Together” as well as our new Facebook group to connect with others and be part of the conversation.