The 5-Step Evening

Wind-Down

Signal your body that it is safe to rest.

1. 60-Minute Window: Pick your bedtime (e.g., 9:30–10:30 PM).

2. Dim the Lights: Lower screens, overhead lights, and noise.

3. Apply Heat: Place heat on pelvis, low back, or abdomen.

4. Slow Breaths: 3–5 breaths; make the exhale longer than the inhale.

5. Write One Line: Note your pain score, what helped, and the next small step.

2-Minute

Calm-Down Menu

Pick ONE when you feel tension rising:

• Breathe: Focused long-exhale breathing.

• Connect: Hand on belly with a quiet prayer or intention.

• Soothe: Heating pad combined with quiet music.

• Elevate: Legs supported high on a pillow.

• Ground: "Name 5 things I see" grounding practice.

• Affirm: "My pain is real, and I can take one faithful next step."

Flare Calm Routine

Use this when pain starts to increase:

• Pause: Stop all non-urgent tasks immediately.

• Heat: Heating pad, warm bath, or warm compress.

• Hydrate: Sip water, warm broth, or electrolytes.

• Breathe: 3 long, intentional exhales.

• Simplify: Choose a safe, zero-effort meal or snack.

• Notify: Text a support person: "I’m having a flare. Check on me later?"

• Safety Check: If pain is sudden, severe, or "new," seek medical help.

Hard-Day Restoration

On hard days, do only this:

1. Heat (Comfort)

2. Water (Hydration)

3. 3 Slow Breaths (Nervous System)

4. One Safe Food (Nourishment)

5. One Support Text (Connection)

That is enough for today.