When life gets busy and stressful — as often happens during the holiday season — we have to make sure we are taking care of ourselves. Because not only is stress bad for our mental health, it also impacts our physical health. The more stress you have, the more likely you are to have an IC flare. While there’s never a good time for flares, holidays seem like an even worse time to suffer.

These 31 days of self-care ideas are perfect for IC patients to use throughout the month of December — or any time! They’re all simple, quick ideas that won’t take a lot of time or money, because that would just add more stress. Use these easy self-care ideas to take better care of you, because you are worth it!

Day 1: Stretch it out

Kick off your month of self-care with some stretches to ease tight muscles. Do stretches that are comfortable and gentle to get the blood flowing throughout your body. Check out this 10-minute morning yoga for beginners from Yoga with Joelle. This channel has lots of gentle yoga videos targeting specific parts of the body in gentle ways.

(She’s my personal favorite for yoga. Joelle has fibromyalgia herself and is very aware of the struggles of chronic pain and impact it can have on body movement.)

Day 2: Get in warm water.

Water resets us in many ways. It works for everyone from babies to older adults. Run a warm bath (do NOT add bubble bath to the water) or spend time in a warm shower just appreciating the feel of water on your body. In just a few minutes, you can reset your attitude and embrace some moments of calm.

Day 3: Do breathing exercises.

Take five to 10 minutes and concentrate on taking deep breaths. The more stress we have, the more our body goes into fight-or-flight mode and the shallower our breaths become. Focus on your breathing then inhale deeply for three seconds and exhale slowly for three seconds. Use your breath as an anchor so when your thoughts wander, you return to the three-second breathing. Continue this for three minutes.

Day 4: Get mindful.

Mindfulness is being aware of what’s happening without judgement or trying to fix anything. It can actually decrease your stress level. Purposefully and kindly pay attention to what you are doing each moment as you work to relax your body and ease your stress.

Day 5: Meditate or pray.

Spending time in meditation or prayer can lower your stress levels and help you feel better. Spend time meditating on a Bible verse or praying. Or sit and focus on your breathing for a few minutes while repeating a mantra to help yourself calm down. Try some of the following affirmations:

  • I am strong.
  • Today will be a good day.
  • I have the power to choose my attitude.
  • My bladder does not define who I am.
  • I am doing the best I can.

Day 6: Relax your muscles.

When we are stressed or in pain, we often tense muscles throughout our body without even realizing it. Take a few minutes to help your muscles relax. Start from your feet and work your way up your body. Tense each body part for five seconds and then relax it. Wait 10 seconds before moving onto the next muscle.

Day 7: Journal.

Set aside 10 or 15 minutes and just write. Use your phone, device or piece of paper. Write what you’re worried about. Write what you’re thankful for. Or use part of the time to write a to-do list to help you feel less overwhelmed.

Day 8: Spend time in nature.

Depending on the weather and how you’re feeling, you can choose a variety of outdoor options. Being outside can help ground and refocus us. Go for a walk around the block. Sit on your front porch. Take a short nature hike at a nearby park. Or just pause for an extra minute or two when you go out to your mailbox or car and take note of the sky, trees and any other part of nature you can see, feel or hear.

Day 9: Activate your imagination.

Imaginations aren’t just for children and writers of fiction. Use your imagination today for a few minutes of picturing yourself in a different environment that is peaceful and relaxing. Sit somewhere quiet, close your eyes and picture a peaceful place. Imagine what you’d see, hear and feel. Going inside your brain to imagine somewhere happy can help ease anxiety and stress by taking you out of your present moment.

Day 10: Use your sense of smell.

Whether using essential oils, a candle or lotion, certain scents can help reduce your anxiety and stress. The most calming scents include lavender, rose, sandalwood, orange, frankincense, orange blossom, bergamot, chamomile and geranium. Take a few minutes to enjoy a pleasant aroma during the day.

Day 11: Listen to soothing music.

Music greatly impacts our moods. Set aside some time today to stop and listen to soothing music. Maybe it’s in your car after you park, just before you go to bed or during lunchtime. Turn on whatever music soothes you most from religious music to classical music to smooth jazz. Close your eyes and lose yourself in the music for a few minutes.

Day 12: Take a social media break.

Mindlessly scrolling on social media can lead to negative feelings without us even realizing it sometimes. For the day (or even just part of it), stay off social media. Instead use that time to focus on the positive things going on in your life. Give thanks for what you are able to do and what you have rather than getting distracted on social media by what you lack.

Day 13: Have a warm drink.

Try a soothing, warm drink today that you haven’t had. Yes, finding IC friendly drinks can be a bit challenging, but it’s far from impossible! Chamomile, peppermint and herbal teas are usually bladder friendly. Or try hot spiced pear juice, a vanilla steamer or white hot chocolate.

(Check the ICN Store for some great bladder friendly drink options, and find additional ideas in this post: Caffeine-Free Hot Drinks to Warm You Up.)

Day 15: Take in your surroundings.

A popular technique to help stop panic attacks is actually a great exercise to take care yourself and mental health. The 5-4-3-2-1 method puts you more in touch with your surroundings and helps you stop being so focused on your struggles.

  • Look at five different objects around you.
  • Listen for four different sounds.
  • Touch three objects.
  • Notice and identify two smells.
  • Name one thing you can taste.

Day 16: Have a sweet treat with a friend or loved one.

From vanilla ice cream to sugar cookies, you can find lots of IC friendly options for sweet treats. Try one of these easy IC-friendly snacks or come up with your own. Sit down with a friend or loved one and enjoy it together while chatting.

Day 17: Practice gratitude.

Take time today to notice things for which you’re thankful. Challenge yourself to write down three to five things you’re thankful for that aren’t incredibly obvious. From getting a close parking spot at the grocery store to having a quiet moment alone when you need it, lots of little things throughout our days go unappreciated.

Day 18: Get artistic.

Creating something artsy reduces stress. Find a way to create art today. It can be as simple as coloring a page in a coloring book or something you print from online or as complex as painting on a canvas. It’s not about perfection; it’s about having fun and relaxing.

Day 19: Take a dance break.

Dancing is a great way to get your body moving and have fun. You don’t have to dance in front of anyone. Just crank up the music in your kitchen or bedroom and shake your groove thing for a few minutes to reset.

Day 20: Have a short spa moment.

Take some time today to have a small spa moment. Paint your nails, do a face mask, use an exfoliator or simply rub soothing lotion into your skin. You’ll feel better from the outside in!

(Check out “Winter Skincare for Sensitive Skin.”)

Day 21: Cuddle.

We really do need physical interaction with others. Take time today for a hug or cuddle with a loved one. Snuggle up on the couch together to watch a show or simply embrace before bedtime.

Day 22: Assess yourself.

We can be quick to compliment others, but doing so for ourselves is usually more challenging. Take time today and write down 10 things you’re proud of about yourself. These can range from physical attributes to talents or whatever else you can think of. Acknowledge the good you bring into the world!

Day 23: Learn a new joke.

Laughter is the best medicine, right? Spend time looking online or other places for a new joke to tickle your funny bone. Learn it and share it with someone else. Personally, I’m a big fan of punny jokes!

Day 24: Take a photo of something that makes you happy.

With cameras constantly at our fingertips via our phones, we can take photos more easily these days. Find something — or someone — today that makes you happy and take a photo (or two or three) to capture and remember the moment.

Day 25: Get cozy.

Put on some comfy clothes or PJs and settle in with a soft blanket for some time spent reading, talking with others or just breathing.

Day 26: Declutter a small space.

Clutter can mess with our mental health and lead to us feeling guilty for not dealing with it. Today, take a few minutes, pick a small space and spruce it up. Just clearing off your nightstand or part of your kitchen counter can make you feel better.

Day 27: Connect with a friend.

Take time to connect with a friend you haven’t spoke to in a while. Maybe send a text, plan to meet for lunch or do a video call with one another.

Day 28: Focus on a happy memory.

Whether it’s from a holiday or a normal day, a happy memory can warm your heart and bring you peace. Give yourself time to truly reflect and remember something you hold dear that makes you happy today.

Day 29: Light a candle.

Light a scented or unscented candle and enjoy the flickering light. Sit quietly for a moment and let the soft glow bring a sense of calm and peace.

Day 30: Write a note to yourself.

You know how it’s easy to think of nice things to say about other people? Turn it around to yourself and write a kind note to yourself. Acknowledge the progress you’ve made and the strength you have. Keep it somewhere you can pull it out to read on hard days.

Day 31: Look at the stars.

Step outside for a moment (if weather permits) and look up at the night sky. Focus on the stars or clouds above, appreciating the vastness and beauty.

If it’s too cold, find a cozy spot by a window to do this. It’s a great way to feel connected to something bigger than your current stressors.