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Self-Care
Self-care is about making room for your physical and emotional needs. When you live with pelvic pain or other pelvic health symptoms, that might mean rest, gentle movement, or support from others. Start with what feels manageable today.
Small ways to care for yourself
Self-care does not need to be a long list of tasks. Choose something that fits your needs, preferences and energy.
Rest & comfort
- Take a nap
- Take a bath
- Take a social media break
Movement & breathing
- Go for a walk
- Stretch
- Practise deep breathing
Connection & enjoyment
- Catch up with a friend
- Listen to music you enjoy
- Keep a gratitude journal
- Try out a new recipe
- Make time for an activity you enjoy
On difficult days, caring for yourself may mean doing less, adapting your plans or asking for help.
Three areas of self-care
Self-care can include managing your health, meeting everyday needs and supporting your emotional wellbeing.
Area |
Focus |
Self-care activities |
|---|---|---|
| Physical Condition | Understanding your symptoms and following a care plan that fits your needs |
|
| Everyday Tasks | Building a daily routine that supports your needs and energy |
|
| Mental Health | Supporting your emotional wellbeing while living with symptoms or ongoing health challenges |
|
Bring kindness to your self-care
Compassion means responding to suffering with warmth, care and a desire to help. Self-compassion means offering yourself the same kindness you would offer someone else.
Rather than pushing through with a “stiff upper lip”, you might pause and ask: “I’m struggling right now. How can I comfort and care for myself in this moment?”
Honouring your humanness includes accepting that pain, struggle and setbacks are part of life. You do not have to feel positive all the time to care for yourself.
A gentle self-compassion practice
When you are having a difficult moment, try the following in whatever way feels comfortable to you.
1. Notice
Mindfulness
Acknowledge that this is a difficult moment. Notice your breath, how your body feels, your energy level and any judgements that arise.
2. Connect
You are not alone
Remind yourself that other people experience pain and struggle, too. If a mantra is meaningful to you, you might repeat “Loka Samasta Sukhino Bhavantu” — “May the whole world attain peace and harmony.”
3. Be kind
Offer yourself care
If you wish, cup your hands in a gentle, asymmetrical prayer position, a gesture of compassion known as karuna mudra. As you breathe in, imagine softening around your heart and silently say, “It’s OK.” As you breathe out, you might say, “This is enough.” Repeat for a few comfortable breaths, or choose words that feel kind and supportive to you.
Adapted from Yoga and Science in Pain Care: Treating the Person in Pain.
Meditations & mindfulness resources
Explore a guided practice or an app at your own pace.
Guided meditations
Mindfulness apps
- Calm: Guided meditations, sleep stories, and relaxation tools to support better sleep, lower stress, and everyday emotional wellbeing
- Curable: A science-based app that takes a mind-body approach to helping people better understand and manage chronic pain
- Headspace: Everyday mindfulness, meditation, sleep, and stress-management support designed to help you feel healthier and more balanced
- Insight Timer: A large library of guided meditations, calming music, sleep support, and anxiety and stress reduction practices
- UCLA Mindful: Guided meditations and mindfulness practices developed by the UCLA Mindful Awareness Research Center