My Flare Survival Kit

Flare Survival Kit

My Flare Survival Kit

Readers have asked for this, so here is my Fibro Flare Survival Kit!

Medications and SupplementsThe first photo shows exactly half of the meds and supplements that I packed for Canada this summer. This is three weeks worth of meds and supplements. (I was in North America for over five weeks.) I think I eat more supplements than actual food!

Here are my recommended supplements that work for me. Please scroll to the bottom of this article for further information.

  • Magnesium
  • SAMe
  • Probiotics
  • C0Q10
  • Vitamin C
  • Vitamin D
  • Calcium


My beloved D-ribose for energy!. This is one of my favorite supplements and comes highly recommended by Dr. Jacob Tietlebaum. He discovered that D-ribose resulted in significant improvement in sleep patterns, energy levels, mental clarity, pain threshold and well-being in ME/CFS patients.

Scroll down to see where I get my supplements from.

My Fibro Flare Kit for Travel and Hospital Appointments

My docs insist I need to keep up on all of this, so my medical bag goes wherever I go, especially if I’m going somewhere overnight or in my carry-on luggage when I travel.

Foam pillow – It cradles my head and neck and assists by keeping my head in place. I rarely go anywhere overnight without one.

Bean bag pillow – I use this to prop under my arms if I’m experiencing muscle fatigue in my arms.

A heating pad – I live on and under heating pads when I’m in a severe flare, especially during cold weather. I can’t handle cold weather. It makes me really sick. I also keep hot patches in my bag if I can’t plug my heating pad in.

Autoimmune FlaresIce packs – I use these during the summer in Taiwan when my joints swell up. They also help with migraines! You can use a hotel fridge to cool these packs or you can get icy packs that you break and they get cold.

Pain patches – I buy my patches in Taiwan and I use them all the time. I use them mostly on my shoulders, neck, and back. They have enough topical pain medication in them to assist with tight muscles and fascia issues. The main ingredient in these patches is sodium diclofenac. You can see these in the photo below along with an assortment of topical creams that I use.

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When I wear these out in public, my friends tell me I smell like a Chinese medicine shop, but these patches help and I can’t live without them.

Various topical pain sprays and cream – Everything from magnesium oil and cooling spray to arnica gel, chile and black pepper cream, Thai pain cream (strong but awesome if you can take the heat) and CENTIPEDE cream. (It’s not bad and it works great on nerve pain in my feet.)

Topical Pain Relief Alternatives in Taiwan
Pain Relief Alternatives in Taiwan. These are some over the counter pain relief alternatives that can be found in Taiwan. – The Cost of Being Chronically Ill by

My Fibro Flare Kit for Home – REST IS BEST

A firm mattress with lots of pillows – My husband loves complaining about how many pillows I have, but most fibromyalgia and AS patients I’ve met have told me they can’t live without pillows. I have them everywhere in my house and I have one that I take out in public if I need it. Yup, I’m that woman who enters restaurants with kitchen seat pillows to act as buffers for hard chairs.

When I’m lying in bed, I prop my knees up on a pillow. When I sleep, I keep a pillow between my knees because it helps to keep stress off my back. I have slept with four pillows and my husband for the last two years.

If we’re staying overnight at a hotel, I bring my own pillow, but my husband also calls ahead to find out what kind of pillows the hotel offers. Most hotels offer soft pillows, foam pillows, and hypoallergenic pillows.

Soft sheets – These are a must. I have severe allodynia from my fibromyalgia. I use the softest sheets I can find so I don’t aggravate it. I also have to be careful about what I wear when I’m flaring.

(Resource for Allodynia: Greek for ‘other pain’, occurs when pain is felt and is caused by something that does not usually cause pain like a sheet or pulling on a sock. This painful response is often unexpected. )

Compression wraps – These help immensely for pain relief and I bring them everywhere. I wrap my legs when they swell during the summer and put the ice packs on top of my wraps to help with inflammation.Compression wraps for arthritis.

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Blankets – I get cold really quickly. The only way to describe what happens to me when I get cold is that I go into shock and I immediately get sick. I have soft, warm blankets all over our house. I also have light blankets for the summer if my husband has the A/C on.

Soft, comfortable pajamas – I have more pajamas than nice clothes. All of my clothes are bought for comfort. I don’t wear heavy jewelry. I prefer loose shirts with no collar and no buttons, loose pants with no buttons or ankle cuffs, and loose socks. Tight socks make my legs swell. Skinny jeans are a no-no. Bras are torture – absolute torture.

Magnesium oil – My friend recently sent me a roll-on magnesium oil tube for my purse. It helps with muscle pain. It’s good for on the go, but if I have a choice, I’ll go with magnesium rich baths every time. We bought a Japanese bathtub that I can soak in three times a weekand. I bulk order 50-pound bags of Magnesium chloride flakes and Epsom salts to float in. It’s far more effective than any magnesium spray.Carrie Kellenberger - The Limitations of Fibromyalgia

CBD cream – This is a medical marijuana cream without the THC component that gets you high.

Cold-brewed teaCold-brewed tea is a comfort drink for me. I very rarely drink anything other than water, so I buy non-caffeinated fruit tea infusions to add some variety to my diet. I also like hot licorice tea (Aveda’s signature brand) if my stomach is upset.

Books – I am a huge, and I mean, HUGE reader. I have been reviewing on GoodReads since February 2009 and I’m a GR Librarian. My average is 120. books a year, so my room is stocked with physical books and books on my e-reader.

TV – Two years ago, my husband went home to the US to visit with his family. While he was gone, I decided to install a TV in our bedroom right in front of the bed. I don’t know what I’d do without TV shows and movies for distraction.

I unplug it every night before I sleep because I can’t sleep with electronics in my room. Unplugging is great for good sleep hygiene.

Epsom salt baths – I take a bath with Epsom salts at least twice a week, even during the heat of the summer in Taiwan. Epsom salts help ease muscle tension and help me relax.

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Essential oils – I always add essential oils to my Epsom salt baths. I use jasmine, bergamot, lavender, ylang ylang and sweet orange for different things, such as mood enhancement and relaxation. I also use an essential oil diffuser in my room to help me relax before bed.

Coloring books and markersI color a lot. I use coloring books as a distraction from pain and fatigue.

Relaxing music – I always listen to relaxing music just before bed. I also listen to music when I’m flaring because it helps to distract me from the pain. In the summer of 2015 when I was completely bedridden, I decided to learn more about classical music. That summer, I discovered all the classics, starting with Mozart’s Requiem.

One upshot to being in a flare is that I can use musicB and Me 2 and books as a distraction. I don’t think I’d have tried listening to classical music if I didn’t have these invisible illnesses.

I’d still be doing all the music I was doing when I was singing professionally. My voice has been badly affected by my diseases.

Scented candles – Candles make everything better and the soft light helps me relax.

My fur babies – I believe in therapy animals. My cats are a constant source of comfort to me. They seem to know when I need them and always lie where I hurt most. (It’s also possible that I raised needy cats, but we need each other and that’s ok with both of us!)

Patience – I have to have patience with myself if I want to get through a flare. If I push myself too hard or don’t pace for pain management, the flare will last longer.

Resting isn’t easy but as the meme that’s been going around says I have to remember that when I’m resting I’m still doing something very important – I’m healing.

How do you handle your flares? Do you have a flare survival kit? I’m curious. Please leave me a comment and let me know how you cope and what you cope with!

I am not a medical professional. I’ve posted links to what works for me with Fibromyalgia, but you should check with your doctor, as always, before starting anything new. Readers of should use this information as they would like, but shall not hold me or this site responsible for untoward circumstances.

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Post Author: Carrie Kellenberger

I'm a chronically ill Canadian who has been living in Asia since 2003. I moved from China to Taiwan in 2006. I'm an experienced businesswoman and have worked in many leadership positions in Asia. In addition to my own work, I've been writing professionally about Asia, travel and health advocacy since 2007, providing regular content to publishing companies and travel publications in Asia and North America. I started writing about my health journey in 2009 after being diagnosed with Ankylosing Spondylitis. In 2014, I was diagnosed with Fibromyalgia and ME/CFS, which came with other massive health issues. These diagnoses were the start of my journey as a health advocate and patient leader. Since then, My Several Worlds has been recognized worldwide as a top site for AS, fibromyalgia, and chronic illness by WEGO Health and Healthline.

10 thoughts on “My Flare Survival Kit


    (September 8, 2017 - 1:06 am)

    Yep got one of those but a little diferent: most of what’s in my flare kit are pills …lots and lots and lots of pills (besides my medication) –
    for head pains, muscle relaxers, something that here it’s called gabarane (it calms me and relaxes me – better said feels like I’m high without the high side , really dizzy ..-and creams and as you said with sodium diclofenac , and Deep Relief and natural herbs like bears claw , devil’s herb, vitamins, pills for my tummy ,(I’m on a biological treatment with Humira so my imune system is barely functioning so I have to be careful not to catch a cold, not to have infections and …..basicly not to get … blankets and pillows, confortable: shoes, socks, clothes ; can’t stand jewlery , can’t even wear a watch cos it hurts my hand and arm, my laptop , I used to read a lot but when I flare my eyes get tired really quickly. and most importantly my dog and music.hope for better days xoxo

      Carrie Kellenberger

      (September 9, 2017 - 1:08 pm)

      I’m sorry, Alexandra. I have all the same stuff, but we don’t get pill bottles here in Taiwan. Everything comes in little paper bags. I haven’t been able to get access to biologics in Taiwan yet. I’m hoping that they will allow me to try them sometime soon.

        Ramani Shetty

        (January 22, 2021 - 2:44 pm)

        thank you so much for the information about fibro myalgia. I am also suffering from this. But my doctor says that it is psychological problem .So Iam taking medicines to controle stress and insomania. According to the stress level she is changing the dosage. So I have a question for you. Fibromyalgia and somatofarma are the same illness?
        wish you happy and healthy 2021.

      Carrie Kellenberger

      (September 25, 2017 - 4:39 pm)

      Yup, pills, pain patches, and everything. Thank you for sharing. Pillow nests are the best, right? I totally understand your comment about clothing and jewelry too, Alexandra. This past week, I got my husband to bring out my winter wardrobe and I decided to give away all my jeans except for two pairs that are still semi-comfortable. The rest of them were not comfortable. My PJ wardrobe is bigger than my actual going out wardrobe, so I might as well embrace the PJs forever. I hope you have gotten into getting some cool PJs so you can rock your day look, in bed or out. Keep your doggie close and spoons to you, Alexandra. I hope you find some relief soon.

    Andrea Jordan Robin

    (March 22, 2018 - 12:06 pm)

    I never thought of a survival pack. I use my tens unit a lot and i request physical therapy which hurts but helps.
    I also have a real bad back…bulging discs all down my back…I can relate to the pillows…i have to use what i have none are made special…wish they were :).
    Very tired now. If i can find you again I’ll continue this conversation.
    Hope you feel better…..

      Carrie Kellenberger

      (March 22, 2018 - 4:05 pm)

      Hi Andrea. I have a TENS unit, but it seems to make my pain worse and I don’t know why. It drives me bonkers. The best trick for me is a hot magnesium bath and bed with distraction techniques. Lots of art therapy. I hope you are feeling better too and that this one doesn’t last so long. Spoons.

    Katie Clark

    (June 11, 2020 - 10:49 pm)

    Such a thorough and perfect list! Love you’ve added your cat and patience! The other day, I had a heating pad on my pelvis/bladder due to IC pain and ice packs under my lower back! Haha!

      Carrie Kellenberger

      (June 14, 2020 - 2:05 pm)

      Well, yes! Cats are the PURRFECT therapy animals. Both my cats know when I’m not well and their soft warmth is always appreciated. I’ve also down the heat on one side and cold on the other! Too funny.


    (September 18, 2021 - 4:37 am)

    I think I am still in denial that I have fibro. I think I overdid it this week during camping and all I want to do is rest. So exhausted or am I just overweight and out of shape or did my depression just get the best of me or do I need to eat for energy or am I dehydrated????? Thanks for the blog. Love the idea of taking a chair pillow with me. Sometimes, we have to leave early because I can’t get comfy.

      Carrie Kellenberger

      (September 20, 2021 - 2:17 pm)

      It’s a very hard thing to accept. I handled my AS diagnosis ok, but when I got my fibro diagnosis, I didn’t react well at all. It felt like the world was ending. Pillows are needed for everything, so I’m glad that tip helped!

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