If there’s one thing that has helped me manage my Sjogren’s more than any medication, supplement, or special diet –– this is it.
Hi everyone, I’m Dr. Kara Wada, a board-certified allergy and immunology physician. I also happen to live with Sjogren’s and dysautonomia (translation: my immune and nervous systems both like to do their own thing!). I’m excited to share a simple yet powerful practice that has truly transformed my health journey, especially when my Sjogren’s was at its worst.
If you’re struggling with a misbehaving immune system –– allergies, autoimmunity, or just not feeling like yourself –– you'll want to keep reading (and hit subscribe!). This one simple practice has made a profound difference in my life and the lives of countless patients.
The Power of Checking In: Tuning Into Your Body’s Signals
It might seem too simple, but I promise you, this practice is life-changing: regularly check in with yourself. I’ll walk you through how I do it – daily, weekly, and monthly.
Autoimmune conditions like Sjogren’s are unpredictable. Some days you feel okay, other days you're running on empty. But by checking in and tracking patterns, you can spot those warning signs before things spiral out of control –– that's the real superpower!
Why It Works: From Awareness to Action
The magic of checking in is simple: awareness fuels action. It's so easy to push through exhaustion or ignore those whispers until they become screams. When I was at my lowest point with Sjogren's, I had hit a breaking point. Severe liver inflammation, work struggles, parenting challenges, it was all crashing down! I knew I needed a change –– a sustainable change, not just a quick fix.
By regularly checking in, even just for a few minutes each day, I’ve learned to:
- Catch symptom flares before they escalate.
- Spot healthy habits that work for me.
- Reduce stress by planning ahead.
- Stay consistent with self-care.
It’s not about perfection – it’s about progress!
My Check-In Routine: Daily, Weekly, and Monthly
- Daily (5 minutes or less): I use a bullet journal (Silk + Sonder are my favorites!), or just a quick note in my phone. I check in on:
- How am I feeling today?
- How did I sleep?
- Did I move my body?
- Did I nourish myself well?
- Did I connect with loved ones?
If anything feels “off,” I ask myself, “What might have contributed?” This helps me spot patterns and course-correct.
- Weekly (30-60 minutes): I usually do this on the weekend, when things are a bit calmer. It's my time to plan meals, consider movement goals, and look at my schedule for the week. It helps me avoid decision fatigue, stay on track with healthy habits, and prevent those weeknight dinner meltdowns! 😉
- Monthly (1-2 hours): This is my time for deep reflection. I revisit my three main goals for the year (personal, professional, and family) and check in on all nine areas of my “wheel of life.” I ask myself:
- What progress have I made?
- What actions contributed to that progress?
- What obstacles got in the way?
- What is my goal for next month?
This monthly check-in keeps me grounded, helps me celebrate my wins (because every win counts!), and reminds me of the bigger picture –– my “why.”
Your Turn: Embrace the Power of Checking In
Are you feeling stuck or overwhelmed? Start with small steps. Try a daily check-in, a noticing without judgment, and then respond to your own needs. What you notice will surprise you.
What habit helps YOU stay on track with your health? Share your wisdom in the comments!
And for more support and resources, join my free Facebook group, the Becoming Immune Confident Community, and download my free Immune System Disorders Pre-Appointment Workbook!
