7-Day Fibro & Fatigue Reset
A gentle, practical starter plan to reduce flare-ups, stabilise energy and support your nervous system.
Living with fibromyalgia, chronic fatigue or ME takes resilience most people will never understand. This reset is designed to help you build a calmer baseline, reduce daily stress on your system, and support steady energy without overwhelm or strict protocols.
Small adjustments create big shifts. We focus on what’s doable, not perfection.
You’re not broken. Your body is protecting you. We just help it feel safer again.
DAY 1: BASELINE ENERGY AUDIT
Goal: Understand your current patterns so we work with your body, not against it.
Steps:
• Rate today’s energy out of 10
• Note when dips happen
• Note pain levels
• Track sleep quality
• Identify one thing that drains you the most
• Identify one thing that supports you the most
Why it helps:
Your symptoms follow patterns. Once you see them, you stop fighting your body and start supporting it.
DAY 2: NERVOUS SYSTEM RESET
Goal: Reduce the background tension that keeps your symptoms looping.
Daily Reset (5 minutes):
• 1 minute slow belly breathing
• 1 minute gentle neck rolls
• 1 minute tapping across the collarbone
• 1 minute shaking through arms and legs
• 1 minute quiet stillness
Why it helps:
Fibro and ME often involve a sensitised nervous system. A short daily reset brings your baseline down so flare-ups become less intense.
DAY 3: GENTLE GUT SUPPORT
Goal: Reduce bloating, calm inflammation, support immunity.
Three small changes:
• Warm fluids in the morning
• One simple, nutrient-dense meal (soup, smoothie or easy protein)
• Light movement after meals (30–90 seconds walking)
Why it helps:
Your gut and nervous system communicate constantly. Gentle, consistent support beats restrictive diets.
DAY 4: MINERALS & HYDRATION
Goal: Support energy production and reduce crashes.
Focus on:
• Minerals (salt, potassium, magnesium-rich foods)
• Electrolytes (no sugar-loaded ones)
• Sipping water instead of chugging it
Why it helps:
Many fibro and fatigue symptoms worsen when the body is mineral-depleted. Hydration that actually absorbs makes a noticeable difference to brain fog and low energy.
DAY 5: FLARE & PAIN MANAGEMENT PACK
Goal: Build a go-to routine for pain spikes so you don’t spiral.
Flare routine:
• Apply heat
• Slow exhale breathing
• Gentle tapping (EFT) on pain points
• Magnesium lotion or warm bath
• One grounding statement (e.g., “My body is reacting, not failing.”)
Why it helps:
Pain becomes more manageable when your body feels supported instead of stressed.
DAY 6: SLEEP & RECOVERY
Goal: Support deeper rest, not perfect sleep.
Simple steps:
• Warm shower before bed
• Dim lights 60 minutes before sleep
• Phone off or on “Do Not Disturb”
• Grounding or tapping for 2 minutes
• Light protein + carb snack if you struggle with night waking
Why it helps:
Your body restores during safety, not strict routines. Small adjustments signal safety.
DAY 7: LOW-CAPACITY DAILY RHYTHM
You don’t have to navigate fibromyalgia, chronic fatigue or ME alone. If you want ongoing support, gentle guidance and more tools like this, join me over on my main page where I share daily tips, symptoms management guidance and healing practices.
Want to go deeper after your reset?
For some people, supporting gut health and liver function can feel like a natural next step once the nervous system has begun to settle.
If you’d like to explore a gentle, non-aggressive detox approach that focuses on digestive flow and nourishment (not restriction), you can read more below:
If you want ongoing support, daily micro-tools, flare-up guidance and a community that understands fibro and chronic fatigue, you’re welcome to join my free support group. I share regular insights there that aren’t posted anywhere else.