Hi Everyone,

I once again am starting to feel like a hypochondriac and becoming sensitive to odors, bright lights, and loud noises. While there are many situations that can contribute to my fibromyalgia symptoms, the weather, quality of my sleep, and over-exertion have contributed to my flare-up.

I recently experienced a bit of nausea preceded by vomiting. It felt like the nausea was never going to stop. The nurse was concerned about dehydration and I was concerned about not being able to hold down any type of medication. I felt like my stomach was never going to be the same. I was worried that the nausea was an indication of something more serious. I am finally feeling normal again. My eating habits have changed, I am now eating several small meals (snacks) throughout the day. My water intake has not improved however, I am slowly getting back to drinking the recommended amounts of water.

My current goal includes decreased visits to the doctor, learning to control recent spikes in my blood sugar levels, choosing healthier foods and increasing exercise without fatigue and pain. It felt like I was doing so well and all of the sudden I am back to experiencing symptoms! No fun!

Read my tips on dealing with nausea:

Instinctively after experiencing nausea we tend to temporarily discontinue medications (which can irritate the stomach and make vomiting worse), avoid solids, and liquids. To prevent nausea from developing, try the following:

• Eat small meals throughout the day instead of three large meals.
• Eat slowly.
• Consume foods that are cold or room temperature to avoid nausea from the smell of hot or warm foods.
• Avoid hard-to-digest foods.
• Rest after eating with your head elevated about 12 inches above your feet.
• Drink liquids between meals instead of during meals.
• Drink at least six to eight 8-ounce glasses of water a day to prevent dehydration.
• Try to eat when you feel less nauseated.

If you begin to feel nauseated, try drinking small amounts of clear, sweetened liquids such as soda or fruit juices, avoiding the juices that are acidic (orange or grapefruit).

As we all know by now, a person can't get over fibromyalgia and we will always have to remain mindful of what may trigger symptoms. 

Unfortunately, I am yet again reminded of my illness. I hope and pray my journey allows you to know....you are not alone.

 

Viv's tip: Acknowledge your situation, accept yourself (you are okay), and remain optimistic.

Dealing with Sounds

Hello Everyone,

How is your hearing? Mine? I have been experiencing some sensitivity to certain sounds and noise. Although my hearing has deteriorated, I do experience sound amplification. Sometimes my ears are very sensitive to sound and noise making it difficult to dine at certain restaurants or go to the theater. My answer to that problem is earplugs. Earplugs are always available at home and I carry a set in my purse. The light, touch, and sound sensitivities are a nuisance. I need to journal when I experience various sensitivity issues to help me figure out what triggers them.

Do you have any thoughts or ideas on the topic? I would love to hear if, when, and how you deal with light, touch, and sound sensitivities. Here are my tips on dealing with these challenges:

When you cannot handle light:
- Dim the lights in your bedroom and spend some time meditating
- Wear lightly tinted sunglasses when necessary
- Close the drapes

When you cannot handle touch:
- Let your family know your body is extremely sensitive to touch (sometimes the slightest touch hurts)
- Take a nice warm to hot bath
- Give yourself a soft massage

When you cannot handle sound:
- Let your family know you are experiencing amplified sound
- Turn down the radio or television
- Wear earplugs

Lastly, remember you have the gift of hearing!

Meanwhile, I hope and pray you have a fatigue and pain free day.

Remember to Update Your Medication List

Hello Everybody,

I am feeling so much better these days and I have been working on staying positive and motivated. I thought I would remind everyone to update their medication list. If you have a notebook where you can divide sections by topic, one section should include medications taken, doctors, emergency contacts. etc.

What information is the best?

- The name of the medicine and what it is suppose to do.
- How and when to take it and for how long.
- What foods, beverages, other medicines and activities to avoid while taking the medicine.
- Potential side effects and what to do if they occur.
- What to do if you miss a dose.
- Proper storage instructions.
- Update your calendar to include when prescriptions should be filled.
- Name, address and phone number to pharmacy.

Special Notes:

- Allergies
- Medications you are allergic to
- Immunizations (current list)
- Emergency Contact Information

Add a calendar section for appointments and prescription refills. A calendar can help when you are on a budget and have to make sure you have money available to refill scripts. Good luck and please try my tips.

Always remember that Pharmacists not only prepare your medication, they are there to answer questions you may have. They can also offer computerized records of all your purchases for insurance or income tax purposes. Don't be shy, ask for the list.

An updated journal will help you and your family stay informed. I know it isn't easy, but that extra effort will allow you to start taking control of your health.

I hope and pray everyone has a pain and fatigue free day.

Benefits of Diaphragm Breathing

Hello Everyone,

Breathing in special ways, such as diaphragm breathing, has three important benefits:

1. It relaxes all the muscles of the chest and abdomen. During times of high stress or pain, these muscles will tighten up and restrict normal body function. Diaphragm breathing can keep these chest and abdominal muscles from tightening and cramping and allow them to relax and loosen.

2. Diaphragm breathing will increase the amount of oxygen that taken into the body. During stress or pain, an individual's breathing will “automatically” become more rapid and shallow. This disruption in the normal breathing pattern often lowers the amount of oxygen you take in, making your feel light-headed and sometimes nauseous. Diaphragm breathing counters this process and actually allows you to increase your oxygen intake.

3. Focusing on breathing does not allow you to focus on noxious events. Human beings can only think of one thing at a time. When you are in pain or under a great deal of stress and tension, you can do two things:

a. Concentrate on how bad you feel or how anxious you are or how bad off things are which make the situation worse, or

b. You can short circuit this vicious cycle and concentrate on something that is physically good for you and that competes with focusing on the painful situation. This is what diaphragm breathing is all about.

Therefore, anyone can learn to get a tremendous amount of control over his or her body’s natural stress response just by breathing correctly. In addition, diaphragm breathing can be done anywhere, at any time. You can be driving, in bed, while at work and no one knows you are doing it.

There are actually common illnesses that are correlated with unbalanced, under-developed, dysfunctional breathing. Breathing affects the following:

-respiratory system
-nervous system
-circulatory system
-digestive system
-endocrine system
-urinary system
-movement
-skin
-and most importantly...mind, body and spirit

Oxygen enhances the body's ability to rebuild itself, detoxify blood, and strengthen the immune system. Oxygen will heighten your concentration, memory and alertness. It is so easy to forget the simple things we can do to help ourselves.

Click on this link to view how to breathe properly: Diaphragmatic Breathing

I hope and pray this session on breathing helps you alleviate fatigue and pain.

Try setting goals and pacing

Set daily goals first, then weekly, monthly and three month goals:

Make sure you set small and realistic goals.

1). Today I would like to:

_________________________________________________

_________________________________________________

_________________________________________________

2). What factors (within my control) make it hard for me to reach this goal?

__________________________________________________

__________________________________________________

__________________________________________________

3). What can help me reach this goal? Who can help me reach this goal?

__________________________________________________

__________________________________________________

__________________________________________________

4). To improve my pacing and get enough rest, I will do what?

__________________________________________________

__________________________________________________

__________________________________________________

Note: Use this worksheet or log to set goals to rest and pace yourself.

I hope and pray this log/worksheet will help someone today.

Fibro Viv

Track Your Pain Form

I have created a form to help you keep a record of your pain. Take it along with you when you visit your doctor. Try printing several copies and try to fill one out daily. I have tried to make it simple to complete. I know it is difficult to write out everything.

DAILY JOURNAL FOR TRACKING YOUR PAIN


Full Name _______________
Date ________

What time of the day do you feel your pain?

_____When I wake up in the morning _____Throughout the day
_____At night _____All of the above _____Other

COMMENTS:
________________________________________________________
________________________________________________________
________________________________________________________

What activities caused your pain?

_____Walking_____Bending_______Going up and down stairs
_____Running_____Taking a bath_____Stretching____Exercise
_____Completing simple household chores____Other

COMMENTS:
________________________________________________________
________________________________________________________
________________________________________________________

Where did you feel the pain?

___Hands ___Fingers___Arms___Shoulders___Neck___Waist
___Abdomen____Ribcage___Legs___Feet___Toes___Thighs
___Knees____Head___Breasts___Hips____Ankles____Calf
___Other

COMMENTS:
________________________________________________________
________________________________________________________
________________________________________________________

Do you get any burning sensations?
___Yes___No___Sometimes

If so, Where?

___Hands ___Fingers___Arms___Shoulders___Neck___Waist
___Abdomen____Ribcage___Legs___Feet___Toes___Thighs
___Knees____Head___Breasts___Hips____Ankles____Calf
___Other

COMMENTS:
________________________________________________________
________________________________________________________
________________________________________________________
________________________________________________________
________________________________________________________

Do you get any tingling or numbness? If so, Where?

___Hands ___Fingers___Arms___Shoulders___Neck___Waist
___Abdomen____Ribcage___Legs___Feet___Toes___Thighs
___Knees____Head___Breasts___Hips____Ankles____Calf
___Other


Rate the level of pain: (1=mild, 5=moderate, 10=severe)
___1 ____5 ____10 _____Other

COMMENTS:
_______________________________________________________
_______________________________________________________
_______________________________________________________

What medication are you taking to treat your pain?

Medication/Dosage_________________________________________
_______________________________________________________
_______________________________________________________

When Taken ______AM/PM
Relief? ____Yes____No____Some

How long did the medication take before it worked?
___Minutes___Hour _____Hours_____Not at all

COMMENTS:
_______________________________________________________
_______________________________________________________
_______________________________________________________

I pray and hope this form helps out someone.

Take care,

FibroViv

Setting Goals and Pacing Worksheet - Using it again

I looked back at my own tips and decided I needed to start using this worksheet. Try it out.

Monday, November 12, 2007

Setting Goals and Pacing Worksheet

Set daily goals first, then weekly, monthly and three month goals:

Make sure you set small and realistic goals.

1). Today I would like to:

_________________________________________________

_________________________________________________

_________________________________________________

2). What factors (within my control) make it hard for me to reach this goal?

__________________________________________________

__________________________________________________

__________________________________________________

3). What can help me reach this goal? Who can help me reach this goal?

__________________________________________________

__________________________________________________

__________________________________________________

4). To improve my pacing and get enough rest, I will do what?

__________________________________________________

__________________________________________________

__________________________________________________

Note: Use this worksheet or log to set goals to rest and pace yourself.

I hope and pray this log/worksheet will help someone today.

Fibro Viv

Swollen throat glands, chronic fatigue, sensitivity to light, sound, etc.

Swollen throat glands and severe sore throats, Fatigue (sometimes chronic), fever, muscle pain, aching joints, headaches, night sweats, stomach aches, sensitized skin, eyes sensitive to light, cold hands and feet.

While I cannot provide you with an answer as to what your next step should be, I can share my own experience and what works for me. Please remember everyone is different.

The doctor never found anything wrong with my throat but did feel my swollen glands. Tests have been taken, and nothing comes up. The fact is I have been to the doctor for all of these symptoms. He has tried various medications and treatments. I honestly do not know the answer. I do know how I have dealt with it and continue to work toward taking control of my daily challenges. The good news is, I feel much better.

I suffered from chills, fever, muscled pain, everything you listed. There are various things I do to help alleviate those challenges:

* I used to go through and still have some spirts of swollen throat glands and a severe sore throat. I lived on cough drops for a long time, it seems to alleviate the swelling and pain. It probably isn’t good to ingest as much as I have and do. So, please talk to your doctor about this.

* Deep heating of the muscles can be obtained by taking a hot bath or shower. The heat relaxes muscle spasms and makes you feel better for a few hours.

* There are a number of lumbar cushions, cervical pillows and certainly heating pads that will help alleviate the pain.

* Posture scans are important. I list some on my site.

* I continue to be sensitive to light and my hearing at times becomes magnified, so I turn lights very low, wear ear plugs to help with my sensitivity to sound.
* My skin requires loads of lotion, Shea butter helps my skin.

* The stomach aches have been alleviated by eating small portions of food. I have eliminated some dairy products. Start off by eliminating some food and re-introducing it. This will help you find out if she has food allergies.

* Massage her body gently to help with the joint pain. Movement is necessary, so slowly introduce stretching exercises and my prayer position stretch; I do this several times during the day. It helps, so please try it.

1. Start by holding your hands in a prayer position.

2. Raise your arms over your head keeping your hands together in a prayer position.

3. Turn your palms outward (the front of your hands are now placed together in this position).

4. Stretch your arms downward as you separate your hands bringing your elbows down and place your hands back into the prayer position.

5. Repeat (2 to 3) two to three times.

Note: Please make sure to perform this exercise within your pain-free range of motion.

Quiet time and nice soothing music helps me forget about the symptoms I experience. I hope and pray my own experience and prayers will be helpful to everyone.

God Bless,

Viv

Muscle Spasms Head to Toe- tips on what to try

Spasms are not new to me. Try to take the stress off your muscles and correct imbalances from head to toe. Stand up and try to stretch out the spasm, I know, easier said than done.

* Slow down, pace activities and rest during the day, even lie down for your two 15-minute rest breaks.

* Try to balance your body, front to back and side to side--so that weak muscles don't have to fight gravity to keep you upright. Painless posture is crucial, whether sitting, standing or walking.

* I have some posture scan tips on my site that will also help.

* There are a number of lumbar cushions, cervical pillows and certainly heating pads that will help alleviate the pain.

* Personally, heat is more helpful for spasms than ice. After a hot bath a gentle massage with heat feels great.
* I have a long massage pad that was given to me years ago, it heats up and gentle massages different areas of my body. Unfortunately, it does not massage my hands and feet.

* Deep heating of the muscles can be obtained by taking a hot bath or shower. The heat relaxes muscle spasms and makes you feel better for a few hours.


I pray and hope you have a pain and fatigue free day.

Fibro Viv

Good Health should be your number one priority.

Hello Folks,

I am feeling much better and want to share my thoughts. Good health was never the first thing on my mind before I was stricken by all those odd symptoms. It was not a priority to speak of, and I took it for granted. Think about it the vast majority of our life includes goals such as taking care of family, working, paying bills, entertaining, etc. I only went to visit my PCP when my asthma acted up or I had a bad viral infection. I did not take advantage of my annual doctor visits, did you? I did go on diets and exercise when I had time or it became a priority.

Maybe I am the only one that did not make good health a priority. My lesson was to make good health a priority. Take care of those annual visits, watch what you eat and drink and please do not over work. In the end, you lose what you took for granted. Do you know what good health and leading a normal life means? I don’t remember anymore, do you? Now that I have to pace myself and remind myself to take it slow, follow my tips, keep up a journal, etc., I start to lead a normal life. Maybe that is what we were all missing . . . what should be done to have a normal life? We all do a great job of making sure our loved ones eat right, exercise and rest. Were we too busy to think about ourselves? I was.

Today is the day to think about yourself, make sure you follow a good health regime. It might take longer than usual because of our fatigue and pain. However, unless you start to make yourself stretch, move, eat right, drink right and pace yourself, you will only continue that battle of fighting chronic illness, never seeing the window of opportunity or the light of inspiration.

Do yourself a favor, better yet, remember that when you take care of yourself, you are able to take care of your family. If you are where I was when I first had all sorts of bad unexplained symptoms and could not move, DO NOT let this stop you. Take that first step and ask for help. I am here for you and there are others willing to help. It just takes a little time to read, research and ask questions. If you are overwhelmed, then write to me and ask me for help.

I hope and pray my thoughts have helped someone today,

Fibro Viv

Improved Neck Pain

My last post noted my neck pain and the reason for it. Well, I took some much needed rest and feel better, still have a bit of pain trying to pop up now and then, but for the most part it is gone:)

Here is a list I created for myself:

- Start slow on my activity level, remember you just recovered from a flare-up.
- Time all activities, even if you feel like you can continue, stop and rest. Take it slow.
- I will not commit to more than I can handle.
- I will let others know what I can and cannot do.
- Be grateful for what you can do and remember to share your experience with others.

I hope and pray this information has helped someone today.

Fibro Viv

Pain Management Treatments and Attitude

I have mentioned in the past my PCP referred me to a Pain Management Doctor. This doctor referred me to a Pain Management Facility called St. David's Rehabilitation Center. What I liked about this particular center was that they set forth principles and standards to meet individual needs. I was working and decided to take medical leave. Thank goodness I had saved my vacation time and had some sick time available.

The center set up an initial interview to find out what my particular needs and to set goals. You might think this would be overwhelming. It was not because I wanted to get on with my life and I wanted to learn how to manage my pain. The whole idea on their part was to help me become independent with management of recurrent symptoms, develop strategies and habits that maximize my ability to function and decrease the frequency and intensity of symptoms.

These were my goals:

1). Continue working or in my case return to work.

2). Increase my current functional abilities and endurance level.

4). Learn how to self-manage my pain without having to always rely or be dependent on my doctors or medication.

They offered Individual and Group Treatments as follows:

1). Physical Therapy

2). Psychological Therapy

3). Occupational Therapy

4). Biofeedback evaluation and treatment

Unfortunately, my insurance did not see the need for Psychological or Biofeedback. My doctor wrote a letter and they still denied it. St. David's was nice enough to let me in on one session of Individual and two of Group Psych sessions. At that time I was not depressed, I was eager to move forward and had a great attitude. That was because I was finally diagnosed with fibromyalgia and chronic fatigue and all of my close friends and co-workers were very supportive. Hence, when I was evaluated for Psych issues, I was fine at that point in time.

My program included Physical and Occupational Individual and Group sessions. There were days I did not think I could get out of bed, get dressed and go to the facility. The support of my loving husband was magnificent. I would not have made it without his help and guidance. God Bless him.

I was feeling so good I wanted to go back to work before it was time, plus I was running out of vacation and sick time. A dear friend came over to visit me and could not believe the difference in me. I was smiling, feeling and looking good. So I talked my PCP into signing a form releasing me and allowing me to go back to work. That was a mistake because I tried to continue my therapy part-time and my new boss was not as supportive as he said he would be. I was already working for a great Director and new Senior Manager. I let this other Director talk me into transferring to his team prior to returning to work. All he wanted was for me to join his team and he knew my past team members would follow. He ended up with an excellent team combined with some of his own excellent members. Unfortunately he never made it clear to his prior team members that I was there as a mentor and guru, so to speak. I was not there to become their Team Manager or take over. This caused me a lot of stress which caused my symptoms to increase beyond my own control. I just wanted to continue working, I did not want to continue working at the pace I was accustomed to and had no desire to move up the ladder. I knew what my limitations were and just wanted to support my family. That whole experience is still difficult for me to believe it even happened. I did make some new friends and will never forget the people that were not competitive. It also opened my eyes up about certain individuals and their characteristics. All in all, I did gain insight and learned from this whole experience. I am sorry to fall off track here....jeez, let it go, Viv, let it go! You see, we have to do a lot of self-talk.

I want people to be open to treatment centers. I know it is hard to get motivated enough to get up and get dressed. Trust me, it was worth it to me in the end. I still use the treatment strategies I learned.

When you are referred to a treatment center you should look for the following:

* What type of patients do they serve?

* Are the health professionals trained in teaching and treating acute or chronic pain?

* Is the program supervised by a licensed director or manager?

* Will they stay in communication with your doctor?

* Try to meet each therapist that will be working with you.

* The center must be able to assess and treat physical and psychological treatments.

* Do they offer brochures, pamphlets, etc. you can keep?

* Do they have someone that takes care of all the paperwork required to start and continue the program?

* What type of insurance is required? Do they offer any discounts or sliding scales, if necessary?

* What type of complaints have they had or encountered?

* What is their exact method of evaluating an individual and do they offer treatments that meet your goals and expectations?

* Try to talk to people that have already experienced treatment at that particular center.

I know it seems like a lot to do, hopefully your doctor has already sent other patients to that particular Pain Management Center. If you have to find one on your own, keep a list of what I have listed to help you find the right place. There were some patients that had no desire to get better and all they wanted to do was complain. They felt the effort to get up and actually follow the program was too much. Attitude has a lot to do with the success of any program you join. In the beginning it is not easy, but it gets easier and the knowledge you gain is long lasting and beneficial to you and your family.

I hope and pray this information has helped someone today.

Fibro Viv

Stressed Out? Who me? Yes You!:)

Did you know that the more stress you are under, the more you have to take better care of yourself? Lets think about the signs and symptoms associated with stress and what stress is controllable or uncontrollable.

PHYSICAL SIGNS:

• Dry mouth
• Headache
• Faintness
• Heart palpitations
• Clumsiness
• Stomach aches, knots, nausea and cramps
• Constipation or diarrhea
• Short and shallow breathing
• Sleeping too much/too little
• Lump in the throat
• Sweating, clammy hands
• Fatigue
• Chest pain, muscle spasms or a feeling of a tight chest

EMOTIONAL SIGNS:

• Excessive nervousness or anxiety
• Feeling overwhelmed
• Nightmares
• Chronic irritability
• Constant feelings of resentment
• Anti-social
• Feeling down and alone

THOUGHT RELATED SIGNS:

• Difficulty making everyday decisions
• Memory problems
• Worrying everyday
• Expecting the worst

NOTE: Identify your stress symptom, then think about how you might be able to change the situation or if it is uncontrollable.

Here I go again, write it down and ask yourself these questions:

1). Can I control this event or situation? Can I change it?

Go with the flow and do something different. Save energy for something you can impact and change.

__________________________________________________

__________________________________________________

2). How important is it?

Think about it, will you or anyone remember what has happened or what was said?

__________________________________________________

__________________________________________________

3). Has this happened before? If so, how did I handle it?

Don’t spend so much time worrying and take time out for yourself.

__________________________________________________

__________________________________________________

4). What is the worst possible outcome?

Breathe deeply, relax, practice positive imagery and meditation.

__________________________________________________

__________________________________________________

So, how do I cope? Humor and laughter goes a long way. Sure I have brain fog, so what if I forget what to call a cup, plate or a name. It isn’t the end of the world. I am still alive and typing away, it may not make sense…..but I am trying. That is all I can ask of myself, is to try and keep things in perspective. Live life and enjoy the good moments we have. There is always someone down the road with greater challenges. We just have to learn to accept ourselves and believe God is with us every step of the way.

I hope and pray this information has helped someone today.

Viv Fibro ( Have you every done that? I always write things the wrong way!:))

Fibro Viv

Setting Goals and Pacing Worksheet

Set daily goals first, then weekly, monthly and three month goals:

Make sure you set small and realistic goals.

1). Today I would like to:

_________________________________________________

_________________________________________________

_________________________________________________

2). What factors (within my control) make it hard for me to reach this goal?

__________________________________________________

__________________________________________________

__________________________________________________

3). What can help me reach this goal? Who can help me reach this goal?

__________________________________________________

__________________________________________________

__________________________________________________

4). To improve my pacing and get enough rest, I will do what?

__________________________________________________

__________________________________________________

__________________________________________________

Note: Use this worksheet or log to set goals to rest and pace yourself.

I hope and pray this log/worksheet will help someone today.

Fibro Viv

Can You Improve Your Pacing?

As you read this post you will think I am repeating myself. Well, I am. Why? Because I know I struggle with pacing myself and I believe you do too.

The experience and management of chronic fatigue caused by fibromyalgia is different from the more commonly experienced acute fatigue with regard to specific relief measures and its causes. Management strategies we must utilize to reduce energy consumption and consequently delay the disabling effects of fatigue include the following:

Try doing less and please accept help from others to conserve energy. There are also recharging efforts such as, rest and medications. We can also enhance resistance to fatigue with the proper nutritional strategies, proper physical activities and stretching or exercising at our own pace.

I am always trying to think of ways that I can pace some of my activities. Sleeping well and resting. Persistent lack of sleep can produce emotional upheavals such as irritability, mood swings, and feelings of depression. So if you need help in this area, talk to your doctor.

Try getting into a routine of regular activities and sleep schedules. Go to sleep and get up at approximately the same time everyday, including week-ends. While they say naps can interfere with your sleep cycle, personally I have to take a nap during the day to survive. If you find it does not help you, stop napping.

Remember that just moving around will help to release tension and promote sleep. I am working on a worksheet for you to use that should be helpful. Please keep checking my site out for those worksheets.

I hope and pray someone listens to me and makes an effort to improve pacing.

Fibro Viv

Balancing Life and Our Priorities

Lifestyle adjustments are the decisions and actions we take to enable us to manage and take control of our health challenges.

I have found that I have had to simplify my life. I was forced to quit working, and mourned that part of my life for a long time. I tried to understand why I missed the deadlines, stress and work in general. I realized that what I missed was the people. My family is important to me, but work was also important and I enjoyed it. I may have lost my job, but I did not loose who I was or who I am. It is difficult to come to that conclusion immediately. I hope that anyone that has experienced what I have will also learn to understand the different aspects of our lives. Sometimes we need to talk to someone about how we feel or write it down to help us sort out these feelings.

The most critical part of learning to live well with fibromyalgia and chronic fatigue is making those lifestyle adjustments. We cannot change the past or our genetic makeup. However, there may be aspects of our lives that we can change or ‘adjust’ in order to improve our health and quality of life. These critical adjustments involve the following:

1). Setting Priorities - We have to decide what is truly important.

2). Pacing and Scheduling Rest - It is vital to our health that we take time out of each day to rest and relax.

3). Self Monitoring - Monitor yourself and your activities. Keep a journal. I know that I repeat myself a lot. Keeping a journal is very important. It will enable you to figure out what works best for you.

4). Sleeping Well - I either have to sleep a lot or cannot sleep. I listen to my body and just sleep anytime of the day. I know it can be difficult, especially when you have small children to care for. Ask someone to help you, so you can take time to rest.

5). Priority Adjustment - Decide what is important, pick your battles, save energy, simplify, carefully evaluate your “To Do List.”

======================================================

I have created a worksheet for you to complete. I think you find it interesting. Here goes:

What activities are the most important for me to accomplish on a regular basis? List it by importance.

1).______________________________________________________

2).______________________________________________________

3).______________________________________________________

4).______________________________________________________

What are some things that I would like to do but am currently unable to accomplish?

1).______________________________________________________

2).______________________________________________________

3).______________________________________________________

What prevents me from accomplishing the list in question number 2?

1).______________________________________________________

2).______________________________________________________

3).______________________________________________________

What resources might help me accomplish the list in question number 2?

1).______________________________________________________

2).______________________________________________________

3).______________________________________________________

Now…..review your answer to question number one (1). You might not realize this, but we have already established priorities in our lives. Some of these may be family and social expectations. You have to think of them as “What might be best for you as an individual with fibromyalgia and chronic fatigue”?

How do the priorities of others in your life compare to your values and priorities? We all have demands and desires on how we can improve our situation. Please remember what is important and try simplifying your life for your sake as well as your family.

I hope and pray this information has helped someone today.

Fibro Viv

Relaxation and Inducing a Sense of Well-Being

Try finding a quiet place and sit on a comfortable chair with arms. Rest your arms on the arms of the chair. Sit erect with your feet flat on the floor. Do not cross your arms or ankles. You might try turning on some relaxing music.

1). Breathe in deeply through your nostrils and allow the air to fill your lungs.

2). Exhale slowly though your mouth, letting the air flow out.

3). Pause at the end of the breath, neither breathing in nor out. This pause lets your mind come to quietness.

4). Repeat breathing in and out. Watch the breath as it goes in and comes out each time. You will start getting more and more relaxed.

Now that you are feeling relaxed, mentally think about what part of your body might still feel tense or tight. Let this tension go. Try relaxing your forehead and jaw.

It is time to use visual imaging. Think about a time that you enjoyed and you will find yourself feeling better as you think about those wonderful memories. Plan for the future and visualize yourself looking and feeling better and healthier.

I hope and pray this tip will help someone today.

Fibro Viv

My Answer to Someone’s Questions

I know how you feel right now and I want to help you and everyone else that suffers from Fibromyalgia and Chronic Fatigue.

I am doing fine these days. I became a Grandmother on October 31, 2007. I thought I would never be able to hold my Grandchildren because of my fatigue and pain. I believe my faith and prayers made a difference and made it possible for me to find the strength I needed to stay positive, try new products, medications to help me feel better. This is why I started my mission to help others too.

Yes, I noticed you have not been on any forums or boards. In fact, I felt you pulling away from me. I know it is hard to trust someone over the Internet. Especially since you experienced such negative responses and attitudes from your own friends and co-workers.

People do not want to hear or be around sick people. They only want to experience good things. Well, the only way I can feel good about myself is to reach out to someone like you, my friend. It is hard to accept help or even ask for help. I was fortunate enough to have good friends, co-workers and family members willing to reach out and try to help. I know not everyone is that fortunate.

I am sorry to hear you are experiencing a deep depression. These are your words:

Right now I am in a deep depression. I have prayed and prayed for God to take me. But here I am.

Do you ever get really depressed? I just lay in bed and cry. I hate it. Is it part of fibro?

When an individual is experiencing extreme pain and fatigue it is normal to feel depressed. Seek medical help and don’t let anyone blame you for feeling blue. I still remember the morning I woke up and suddenly I felt extreme pain, fatigue and everything else that goes with this disorder. I was fighting it and struggling to find out what was going on. I continued working and I deceived myself, believing that it was just the flu, my gall bladder, anything the doctor tried to rule out. I just knew things would get better. The truth of the matter is I hit rock bottom and felt useless, worthless, stupid, and much more. Do you remember the poem I wrote? It expressed how I felt. I will post again. The depression is caused by the fatigue and pain you are experiencing.

I’m hurting so badly. The medicine I take only at night and do not take during day or I’d get nothing done. But it makes me bolder, I find myself saying and doing things that I would never have nerve and be brave enough to do. Is that normal with meds?

Talk to your doctor about the medications you are taking. Everyone reacts differently to medications. What types of things are you doing and saying? How do you feel when you say something you normally would not have said before? I suggest you write down how you feel and think about what might have caused those reactions you are talking about. It will help you sort out those thoughts and emotions.

When I talk to a doctor or individual that does not believe in fibromyalgia or chronic fatigue, I feel sad and alone. I have to take back control of my emotions and just forget about them. I know what I feel everyday of my life. They are not experiencing my pain and fatigue, yet they make judgments and mean remarks. The way I deal with this is to just pray and ask God to give me the strength to forget about them. God knows what we are feeling. Don’t let them hurt you.

I’m sorry to ask all these questions. I just feel lost. I wish I’d die right now. Its not just the pain its everything. I feel like I am holding on to a thread. The least thing upsets me and makes me feel like I’m having a nervous breakdown. Do you ever feel like that?

My friend, never feel badly about asking questions. I am here for you and anyone else that seeks encouragement and help. I too felt lost and wanted to give up. I have cried myself to sleep because of my pain and fatigue. I did not want to complain to my family and friends. I found that crying, praying and resting helped me. However, you need additional support and help. Talk to your doctor, you may need to change your depression medication. In the beginning I had to try several different types of medications to help me deal with the pain and fatigue. I also suffer from panic/anxiety attacks. I have to take medication for those attacks. They are hard to deal with, you feel closed in, lost and unable to breathe. Do not try to handle these emotions on your own. Seek medical help and try to join a support group.

You have to seek help, be open to expressing your feelings, write them down, keep a journal and please try Cognitive Behavioral Therapy. Positive self-talk helps me out tremendously. I promise.

I better go. Take care. I hope everything is well with you and your family.

I am worried about you and want you to call me. I know you find it hard to trust, please let me help you. Thank you for asking about my family. They are hanging in there. Please remember you are not alone.

The only reason I am answering you on my site is because I know you are not the only person feeling this way. Just know you are helping others too. I know you have a big heart and want to help people too. Together we can help each other and spread the word about this horrific disorder.

Love your friend,

Viviana

How to Perk Yourself Up During the Day

Think about thoughts, reactions, movements, anything that might help you perk up during the day. I always practice positive self-talk. However, I need other types of things to help me perk up. Try the following:

1). Drink lots of water, it keeps you from getting dehydrated and is a natural way to get energy. Our metabolism runs properly with the right amount of water.

2). Eat protein. Start off your morning with some type of protein. It will keep you going until lunch time.

3). Eat small meals throughout the day, instead of large meals. The key is to eat slowly and make it small portions. Give your stomach time to realize it is full. Don't rush your meals.

4). Eat healthy snacks such as; fruits, veggies, peanuts and almonds. These help boost my energy level throughout the day.

I know fatigue is a drag, literally! So try to stop worrying about things you cannot control, let go of frustrations and resentful emotions. These emotions cause anxiety and pain. Negative emotional thoughts can be exhausting, think positive:) The only person that has control of your emotions is you. Don't let people push your buttons. If you feel you are all alone, please send me an email and I will try to be there for you. You are not alone.

I find that if I take time out for myself, try to relax, think positive thoughts and follow a healthy diet, I have better days. My biggest problem is remembering to pace. When I feel half way decent I tend to over do.

Together we can fight this illness and stay focused on taking control of our health and life.

I hope and pray this information has helped someone today.

Fibro Viv

Plan for changes in the Weather

One key thing to remember is that cold weather tends to increase pain for most people that suffer from CFIDS/FMS. Cold or damp weather along with poor sleep, fatigue, stress or over-exertion makes our pain worse.

Plan for the cold weather coming soon. I use rice packs to keep me warm at home and try not to go out too often. Some of us cannot stay home, so plan to keep warm. Herbal medications, massage therapy and aromatherapy are especially helpful during the winter.

I hope and pray this information has helped someone today.

Fibro Viv