What Should Be in Your Endometriosis Flare Toolkit?
Living with endometriosis or pelvic pain, like many chronic conditions, means navigating ups and downs. Having a ready-to-go flare toolkit can make a huge difference. Instead of scrambling to cope or feeling confused when symptoms increase, you can reach for a curated set of tools to ease your body and support your mind.
Here’s what to include, based on the latest evidence, expert guidelines, and the lived experience of people with endometriosis within the Matilda community.
⚠️ Essential Flare Tools
Pain Medications (over the counter + prescribed)
Purpose: Reduce pain and inflammation (e.g. NSAIDs, prescription meds)
Notes: Recommended by pain management guidelines; use under medical supervision
Contact Details / Support Network
Purpose: Quick access to healthcare providers or a trusted support person
Notes: Store in your phone, wallet, or digital notes for easy access
TENS Unit
Purpose: Disrupts pain signals with gentle electrical pulses
Notes: Discreet, wearable option; helpful for cramps or pelvic pain
Heat Pack / Heat Belt
Purpose: Relieves muscle tension and increases circulation
Notes: Both moist and dry heat can be beneficial (e.g. warm bath or microwavable pack)
Cramp Cream / Topical Gels
Purpose: Localised relief without systemic side effects
Notes: Includes topical NSAIDs or magnesium-based options
Pain Escalation Plan
Purpose: Guides what to do if pain intensifies
Notes: Include dosage steps, timing, and when/where to seek help
💡Helpful Add-Ons from the Community
Symptom & Trigger Diary: Track what worsens your symptoms- from diet to stress to hormones.
Relaxation Tools: Breath work, meditation, or gentle yoga can help regulate the nervous system.
Hydration & Easy Nutrition: Water, soothing teas, and gut-friendly foods (especially during digestive flares).
Comfort Aids: Loose clothes, cushions, blankets, or setting up your rest space in advance.
Distraction Tools: Books, podcasts, playlists, or crafts to shift focus during intense episodes.
📋 Create Your Flare-Up Plan
Build a physical "flare kit" bag or drawer
Save a note with meds, escalation steps, contacts
Share your plan with your support person, if helpful
Don’t wait until things get bad- use your tools early
You don’t need to "push through" every flare. Having a plan is not defeat, it’s a smart, compassionate way to care for yourself.
Bonus: Download the Flare Toolkit Checklist
Want a printable or mobile-friendly version of this? Download our PDF Flare Checklist here.
And if you’re looking for ongoing support, Matilda’s digital surgery support program includes expert pelvic physio guidance, nutrition tips, and a supportive community to walk alongside you.
You deserve support. You deserve comfort. And you deserve to feel prepared.