A tool to help you care for yourself on hard days — without overwhelm.
When your mind is racing or your energy is low, it’s easy to forget what actually helps you feel grounded.
This printable MS Self-Care Menu gives you a list of soothing options for your mind, body, spirit & soul — quick, kind reminders for moments when you need care the most.
You’ll find ideas that calm your nervous system, restore your body & nurture your heart — so you can come back to centre, one gentle action at a time.
✨ Four comforting sections:
Mind Soothers — to quiet mental noise & bring you back to now.
Body Soothers — to ground your body & ease physical tension.
Spirit Soothers — to create calm through presence & intention.
Soul Soothers — to reconnect with compassion, gratitude & meaning.
Each section offers simple ideas like:
💛 Taking three slow breaths with your hand on your heart.
💛 Drinking a warm tea or applying a heat pack.
💛 Reading one comforting page.
💛 Sending love to your younger self.
💛 Visualising a light of calm around your body.
You don’t need a big plan to care for yourself — you just need one small, kind choice.
This free menu helps you tune into what you need & respond with compassion, even on hard days.
Because self-care isn’t indulgence — it’s how you return to balance.