OMS Free Downloads

These resources are designed to give you a quick overview of the Overcoming MS  Program, and allow you to get started on your journey to wellness in just a few minutes.

These resources are designed for anyone with a connection to MS, but are particularly helpful if:

  • You haven’t read the Overcoming MS book (learn more about the book here)
  • You have ordered the Overcoming MS book but are still waiting for it to arrive
  • You are still busy reading the Overcoming MS book but want to get started on the program immediately
  • You find it challenging navigating all the technical detail in the Overcoming MS book
  • You are a family member, friend, colleague or supporter of someone with MS and need a quick understanding of the program

To download any of our free resources, simply click the ‘Download’ button below the item you’d like. All resources are in PDF format.

*Note: all Overcoming MS resources are for personal use only, and should not be distributed without the consent of Overcoming Multiple Sclerosis. For more information, please contact us.

Leaflets & Booklets

Overcoming MS: 7 Steps in a Blink


This two-page document provides a concise overview of Overcoming MS in just a few minutes.

Your First Steps to Overcoming MS


This handy booklet provides a general overview of the program, and summarizes each of the seven steps.

The Evidence Behind the OMS Program

evidence behind oms recovery program booklet

This booklet provides a summary of all the key evidence behind the OMS Program.

OMS Speaks Your Language

OMS en Français

OMS en Français

Nos livrets d’information gratuits et nos ressources vous aideront à piloter votre voyage OMS.

OMS in het Nederlands

OMS in het Nederlands

Onze gratis informatiebrochures en bronnen helpen je OMS-reis te sturen.

OMS en Español

OMS en Español

Nuestros folletos informativos y recursos gratuitos le ayudarán a guiar su viaje hacia OMS.

OMS auf Deutsch

OMS auf Deutsch

Unsere kostenlosen Informationsbroschüren und Ressourcen helfen Ihnen dabei, Ihre OMS-Reise zu steuern.

Chef Cards

Chef Card in English

Chef card in English

Chef Card in French

Chef card in French

Chef Card in Polish

Chef card in Polish

Chef Card in Dutch

Chef Card in Dutch

Chef Card in German

Chef card in German

Meal planner

Planning your meals for the week can help you shop smarter, get organised and get inspired to try some new recipes

Exercise planner

Building an exercise plan not only helps to motivate you but also ensures that your exercise becomes a habit that you stick to. Download your very own exercise planner today.

Meditation calendar

Daily meditation is highly beneficial for people with MS, as it can positively impact mental health and reduce stress. Our monthly guide gives you 30 guided meditations from the OMS community that can help you get started, and all of them are available for free online. 

Habit planner

Use our free monthly habits tracker to help you keep an eye on how your habits are going, month by month.

Monthly goal tracker

Visualizing what you want your wins for the month to be can help you actually achieve them. The planner also includes a SMART guide to ensure you make your goals as realistic as possible.