This is for my friend, Bobby

Every adversity, every failure, every heartache carries with it
the seed of an equal or greater benefit.

- Napoleon Hill

Bobby, I hope and pray you feel better as each day passes.

Viviana

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:

_________________________________________________

_________________________________________________

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

__________________________________________________

__________________________________________________

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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.”

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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

Lord I Feel So Alone

I am sharing another song/poem I wrote when I was feeling down and alone. This will be the first time I share this with anyone. I hope and pray it helps someone today.


Lord I Feel So Alone

Lord I feel so alone,
Trapped in this body of pain,
I try to keep my faith in you,
But yes I do have a day where I feel so alone.

Lord I feel so alone,
Trapped in this body of pain,
I try to feel normal and smile each day,
Feeling so helpless within myself,
Yes, I do have a day where I feel so alone,
Yes, I do have support and love all around,
Yet, they do not feel the pain as I do.

Lord I feel so alone,
Trapped in this body of pain,
You send your Shepard's my way to help,
This is what keeps me sane.

Lord I feel so alone,
Trapped in this body of pain,
My family and friends are there sometimes,
Yet they do not feel my pain,
They say I look great and I smile at them,
I wish I could tell them I felt that great.

Lord I feel so alone,
Trapped in this body of pain,
Like a clown hiding behind a happy face,
I feel like I am deceiving everyone,
Trying to keep my faith in you,
I feel I am deceiving you too,
Asking my family and friends to keep their faith,
Yet sometimes I feel so alone.

Lord I feel so alone,
Trapped in this body of pain,
Please help me feel my faith again,
Please help me practice what I preach each day,
Yet I feel so alone.

Lord I feel so alone,
Trapped in this body of pain,
You send small miracles down my way,
That is what keeps me sane.

I want to feel normal again someday,
I want to help people who feel my pain,
So I ask, is this what you had in mind?
Will I reach my goal to help others too?

Lord I feel so alone,
Trapped in this body of pain,
Please help me push myself each day,
Helping others feel no pain,
Most of all help me stop feeling this way,
Lord I feel so alone.

Viviana

Copyright Viviana Walters @http://fibroviv.com/