🌿 Wellness Toolkit for Chronic Illness: Mind, Body, and Spirit

🧠 Mind: Mental & Emotional Wellness Supports

✨ Affirmations for Inner Resilience

• ☐ “My body is healing in its own rhythm.”

• ☐ “I am worthy of care, rest, and compassion.”

• ☐ “Even on hard days, I honor what my body needs.”

• ☐ “Pain does not define my purpose.”

• ☐ “I trust myself to make choices that support my well-being.”

  
  

🧘🏾‍♀️ Mindfulness & Focus Practices

• ☐ Guided meditations focused on grounding and body awareness

• ☐ Journaling prompts (e.g. “What is one thing I did to support myself today?”)

• ☐ Breathwork cards or tools like the 4-7-8 technique

• ☐ Sound healing (singing bowls, tuning forks, curated playlists)

• ☐ Gentle visualization exercises for safe, healing spaces

  
  

Body: Herbal & Physical Supports

🌿 Herbal Allies for Symptom Support

Note: Always consult a practitioner for personalized guidance.

Symptom	Herbal Support	Format
Pain & Inflammation	Turmeric, White Willow Bark	Tea, capsule, topical balm
Fatigue	Ashwagandha, Rhodiola	Tincture, tea
Anxiety & Sleep	Lemon Balm, Chamomile	Tea, pillow spray, glycerite
Digestive Issues	Peppermint, Fennel	Tea, oil, herbal bitters
Brain Fog	Ginkgo, Rosemary	Tincture, tea, diffuser

☐ Herbal teas for daily rituals

☐ Infused oils or salves for localized relief

☐ Herbal baths (e.g. lavender + Epsom salt)

☐ Aromatherapy (roll-ons or diffuser blends)

☐ Topical compresses with herbs like calendula or ginger

🧺 Nourishment & Gentle Movement

• ☐ Smooth, nutrient-dense meals to ease digestion

• ☐ Hydration aids (cucumber water, herbal infusions)

• ☐ Restorative movement: stretching, chair yoga, or aquatic therapy

• ☐ Comfortable, body-friendly clothing for flare-up days

  
  

🌬️ Spirit: Rest, Ritual & Emergency Supports

🛌 Rest Practices That Soothe & Restore

• ☐ Daily pacing log to track energy expenditure

• ☐ Weighted blanket or cozy throw

• ☐ Scheduled rest breaks (not just naps—true pauses)

• ☐ Rest playlists: soft instrumentals, nature sounds, affirming words

• ☐ Sacred permission slip: “I allow myself to rest, even when others don’t understand.”

  
  

🔥 Rituals for Soul Support

• ☐ An altar or healing space with meaningful objects

• ☐ Red Shoe Day remembrance practice (July 25)

• ☐ Lighting candles with intention

• ☐ Herbal foot soaks for grounding

• ☐ Creating or listening to poetry, ancestral songs, or reflective media

  
  

🚨 Emergency Go-Tos

• ☐ List of calming techniques for flare-ups (e.g. box breathing, grounding scents)

• ☐ Emergency wellness pouch: essential oils, mini herbal tincture, heating patch

• ☐ Support contact card: therapist, close friend, advocate

• ☐ Mobile accessibility checklist for outings

• ☐ Affirmation card for medical advocacy: “I deserve to be heard, and I know my body best.”