Protecting your energy isn't about doing less—it's about enjoying more.
How to support your body through the fullness of summer without burning out
For many people, summer brings a completely different rhythm to life. Longer days and warmer weather often mean more family gatherings, vacations, social events, and opportunities to get out and enjoy life. After months of colder weather, it's natural to want to do more and make the most of the season.
For those of us living with fibromyalgia, however, a busier summer can quickly increase physical stress, nervous system overload, and fatigue. Heat sensitivity, disrupted routines, overstimulation, and the pressure to keep up can leave our bodies struggling to keep pace.
But protecting your energy isn't about avoiding life or doing less out of fear. Fibromyalgia should not stop you from taking that once-in-a-lifetime trip or creating meaningful memories with the people you love. This summer, my family is taking a trip to Yellowstone and Grand Teton National Parks—something I've dreamed about for years. I refuse to let fibromyalgia take that experience away from me, but I also know that if I want to truly enjoy it, I need to support my body along the way.
As life gets busier, we often need to say "no" to some things so we can say "yes" to what matters most. Tami Stackelhouse calls this "Say no to say yes," (Episode 12, Fibromyalgia Podcast®) and summer is the perfect time to put that idea into practice. When deciding how to spend your energy, it can be helpful to ask yourself: Is this flare worthy? Is this activity important enough to justify the potential increase in symptoms afterward? (Episode 155, Fibromyalgia Podcast®)
The goal isn't to shrink your life.
The goal is to support your body in a way that allows you to fully participate in it.
With a little planning and intention, you can protect your energy, enjoy meaningful experiences, and create a summer that feels both memorable and sustainable.
Why Summer Can Be More Draining Than It Looks
Summer can be surprisingly draining for people with fibromyalgia, even when the activities themselves are enjoyable.
Heat alone can worsen symptoms like fatigue, headaches, and pain. At the same time, summer often disrupts our normal routines. Longer days, vacations, family gatherings, and outdoor events can interfere with sleep, reduce recovery time, and tempt us to do more than our bodies can comfortably handle.
Summer also brings increased sensory stimulation and social demands. Crowds, noise, and unfamiliar environments can quickly overwhelm an already sensitive nervous system. Add in the pressure to "make the most" of the season, and it's easy to push past your limits without realizing it.
One of the hardest parts of fibromyalgia is that even positive experiences require energy. Excitement and joy don't cancel out physical exertion or nervous system strain. A wonderful day can still lead to a flare if we don't build in time to recover.
Just because something is enjoyable doesn't mean it's free for your nervous system.
The Difference Between Spending Energy and Protecting It
Many people hear the phrase "protect your energy" and assume it means isolation, restriction, or missing out on life. In reality, it's about being intentional with how you use your limited energy so you can participate in the experiences that matter most.
Rather than pushing until your body crashes, energy protection means planning ahead and supporting your body before symptoms escalate. That might mean building recovery time around activities, choosing meaningful experiences instead of overcommitting, or recognizing when it's time to stop—even if you're still having fun.
Regular body check-ins can help. During activities, pause and ask yourself:
How is my body feeling right now?
What do I need?
If I continue at this pace, how will I feel later?
Protecting your energy isn't laziness—it's necessary. Fibromyalgia has taught me that sustainability matters far more than squeezing every ounce out of a single day.
Listening Before Your Body Forces You To
Many people with fibromyalgia wait until they completely crash before slowing down—I know I did. But one of the most valuable skills we can develop is learning to recognize our body's signals before symptoms become overwhelming.
Often, the warning signs appear long before a flare. You might notice increased irritability, brain fog, rising pain levels, fatigue, difficulty concentrating, sensitivity to noise, or feeling emotionally overwhelmed. When we ignore these signals, our symptoms often become the body's way of forcing us to slow down.
Instead of reacting to a flare after it happens, we can learn to support our bodies proactively. For example, if I know a long day of walking is likely to increase my pain, I can prepare ahead of time by staying hydrated, wearing supportive shoes, scheduling breaks, using pain relief strategies, or planning recovery time afterward. Preparation isn't weakness—it's self-support.
One concept that has stayed with me throughout my fibro journey is Tami Stackelhouse's Book of You, or writing your body's owner's manual. The idea is to learn your unique triggers, warning signs, and support tools so you can respond to your body's needs more effectively.
A helpful question to consider is: What signs does your body usually give you before a flare or shutdown?
The earlier you recognize those signals, the easier it becomes to support your body and create a more sustainable rhythm for your life.
Start Writing Your Body's Owner's Manual
One of the biggest challenges with fibromyalgia is that nobody teaches you how to understand the messages your body is sending you.
That's exactly why Tami created this free starter kit — to help you begin writing your own body's owner's manual.
You'll get the same guide and exercises Tami uses with all her students as they begin writing their body's owner's manual.
Practical Ways to Protect Your Energy During Busy Seasons
Leave Space Between Activities
One of the quickest ways to overwhelm your nervous system is by stacking too many commitments back-to-back. When possible, build recovery time into your calendar just as you would any other important appointment.
Rest is not something you earn after overdoing it—it's what makes participation possible in the first place.
Simplify Wherever Possible
Shortcuts are support tools, not failures.
While planning our family trip to Grand Teton National Park, I realized I could either walk around Jenny Lake or take a boat across to reach the hiking trails on the other side. Years ago, I might have felt guilty paying for the boat because technically I could make the walk. Today, I'd rather save my energy for the trails and views waiting for me on the other side.
Simplifying can look like grocery delivery, asking for help, delegating tasks, or lowering unnecessary expectations. Supporting your body is never something to feel guilty about.
Pace Even on Good Days
Good days can be some of the hardest days to pace. When symptoms improve, it's tempting to try to catch up on everything at once, but that often leads to the crash-and-burn cycle many people with fibromyalgia know all too well.
Instead of asking, "How much can I get done today?" try asking, "How can I support my body so I still feel okay tomorrow?"
Learning to recognize your body's signals is a skill, and like any skill, it becomes easier with practice.
Honor Recovery as Part of the Activity
Recovery isn't separate from the activity—it's part of it.
As I planned my Yellowstone vacation, I intentionally scheduled rest days between major activities. I also chose a shorter white water rafting tour and left the rest of the day open for recovery. That downtime is just as important as the adventure itself.
Giving your nervous system time to decompress can make the difference between enjoying an experience and paying for it afterward.
Practice Gentle Boundaries
Boundaries don’t have to be harsh to be effective. Sometimes protecting your energy simply sounds like:
“I’d love to, but I need to keep this weekend light.”
“I may need to leave early.”
“Let me see how my body is doing first.”
Remember, saying "no" to one thing often allows you to say "yes" to something that matters even more.
Protecting Your Energy Also Protects Your Joy
Protecting your energy isn't about doing less—it's about enjoying more. By pacing myself on my Yellowstone trip, I hope to have enough energy to enjoy all ten days instead of burning out in the first few. Energy protection helps us stay present for the experiences that matter most.
The goal isn’t perfection. It’s creating a rhythm your body can return to again and again.
You Don’t Have to Earn Rest
Your worth is not measured by how much you can fit into your calendar or how much you can push through. Protecting your energy is an act of respect for your body, not weakness. When you support your body's needs, you create more opportunities to participate in life with joy and sustainability.
So take the trip. Attend the family gathering. Make the memories. Just remember that protecting your energy isn't what holds you back—it's what helps you fully experience the moments that matter most.
Action Steps
As you move into a busier summer season, focus on protecting your energy around the activities that matter most to you.
What flare worthy activity are you looking forward to this summer?
Many people with fibromyalgia understand the concept of pacing but struggle to apply it consistently because they haven't yet learned their body's unique patterns and warning signs. That's where a Certified Fibromyalgia Coach® can help. Together, we can identify your triggers, develop your personal "Body Owner's Manual," and create a sustainable plan that helps you participate in life without constantly paying for it afterward.
Ready To Feel Better?
You don't have to walk this path alone. As a Certified Fibromyalgia Coach®, Lauren combines her personal experience with proven tools to help you reduce pain, boost energy, and reclaim your life. If you found this article helpful, just imagine what a one-on-one conversation could do!
Schedule your consultation with Lauren today and discover how having someone who truly understands fibromyalgia can make all the difference.
Hammock image created with the help of AI.
All other photos courtesy of Lauren Vazzano.
About Lauren Vazzano
Lauren supports moms living with chronic illness while parenting neurodivergent children. Drawing from her own journey, she empowers women to find balance, build confidence, and nurture supportive, thriving families. With compassion and practical tools, Lauren creates a safe space for moms to honor their health, embrace their strengths, and navigate parenting with greater ease and confidence.
