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
Allow yourself to share your experience with this invisible illness and help yourself and others too. Share your tools, how you deal with everyday life, and gain access to information on Chronic Fatigue and Immune Dysfunction Syndrome and Fibromyalgia (CFIDS/FMS). My mission is to empower patients to take control of their health by providing my own story and experience with treatment information, quality health products, community, and advocacy.
Monday, September 14, 2009
Slow moving today
Hello Everyone!
I hope your day was better than mine. I was slow to wake up and move around. Eventually I made it to the living area and starting sweeping. Yes, sweeping, it was a very slow process and I did it in sections. I get stubborn and refuse to let my fatigue get me down, so I decide to complete a very hard task. I may feel worse after completing my chore but feel proud. I get these crazy ideas in my head and just do it. I was pretty worthless the rest of the day. My sweet hubby kept checking on me and heating up my pad. Two chronic people figuring out how our two half brains can combine and make one good one:)
I don't know if I ever mentioned my hubby was in a car accident in 1987 and suffered a head injury. He has memory problems along with his bad health issues. He is a trooper and does what he can. I truly appreciate him and love him dearly. The weather has affected his breathing and my asthma has tried to kick in. I am using an inhaler for now. I have my asthma under better control than he does. I certainly understand his struggle with COPD. You know what drives me crazy? The doctors assume that people with COPD smoke or smoked sometime in their life. He never smoked however, his parents were heavy smokers. I wish I could take it away from him after all I suffered from asthma for 19 years of my life. In and out of the hospital known as the hospital Queen. Well, I married the King because my hubby has been in and out of the hospital the past 5 or 6 years. We deserve each other. Smile Smile
Do you have certain habits that give your illness away? I noticed that when I am in extreme pain I rock back and forth. I will be sitting down having a conversation and just start rocking back and forth. If I have gone several days with very little sleep and rest periods, my neck hurts and my head feels heavy. I hold the front of my neck to support it. My head just seems to weight more on those days. Luckily my family has caught on to those small tips and remind me to take a pain pill or use my hot therapy. I think I go brain dead because I just sit there and deal with it until someone notices.
People say they are cured and have not had problems for years. Well, good for them. This illness is ongoing and we have to put in extra effort to feel better, not normal, just at an acceptable level. Our mind is powerful but we need help keeping that mind (brain) on track. Don't you think so? I don't know, maybe I am just having crazy thoughts again. At any rate, I am thinking about everyone and hope and pray you had a fatigue and pain free day!
Viv
I hope your day was better than mine. I was slow to wake up and move around. Eventually I made it to the living area and starting sweeping. Yes, sweeping, it was a very slow process and I did it in sections. I get stubborn and refuse to let my fatigue get me down, so I decide to complete a very hard task. I may feel worse after completing my chore but feel proud. I get these crazy ideas in my head and just do it. I was pretty worthless the rest of the day. My sweet hubby kept checking on me and heating up my pad. Two chronic people figuring out how our two half brains can combine and make one good one:)
I don't know if I ever mentioned my hubby was in a car accident in 1987 and suffered a head injury. He has memory problems along with his bad health issues. He is a trooper and does what he can. I truly appreciate him and love him dearly. The weather has affected his breathing and my asthma has tried to kick in. I am using an inhaler for now. I have my asthma under better control than he does. I certainly understand his struggle with COPD. You know what drives me crazy? The doctors assume that people with COPD smoke or smoked sometime in their life. He never smoked however, his parents were heavy smokers. I wish I could take it away from him after all I suffered from asthma for 19 years of my life. In and out of the hospital known as the hospital Queen. Well, I married the King because my hubby has been in and out of the hospital the past 5 or 6 years. We deserve each other. Smile Smile
Do you have certain habits that give your illness away? I noticed that when I am in extreme pain I rock back and forth. I will be sitting down having a conversation and just start rocking back and forth. If I have gone several days with very little sleep and rest periods, my neck hurts and my head feels heavy. I hold the front of my neck to support it. My head just seems to weight more on those days. Luckily my family has caught on to those small tips and remind me to take a pain pill or use my hot therapy. I think I go brain dead because I just sit there and deal with it until someone notices.
People say they are cured and have not had problems for years. Well, good for them. This illness is ongoing and we have to put in extra effort to feel better, not normal, just at an acceptable level. Our mind is powerful but we need help keeping that mind (brain) on track. Don't you think so? I don't know, maybe I am just having crazy thoughts again. At any rate, I am thinking about everyone and hope and pray you had a fatigue and pain free day!
Viv
Sunday, September 13, 2009
Rain and Weather Changes
Hello Everyone,
Rain is what we needed however, my body does not like any type of weather change. I am sure many of you experience increased pain prior to and during any type of weather changes. On the positive side...our body predicts weather changes. There is always something good about what is happening to us, we may not appreciate it at the time, but if we dig deep enough we can find something positive.
I am feeling much better since I have started back on my schedule. It takes my body time to adjust to the morning or afternoon, depending on when I wake up. My hubby gives me my medication and I stay in bed until I can get my head in sink with my body. I have to take Concerta ER, 30 MG along with my pain medication to help me wake up. Since I have never been able to consistently gain a good nights sleep and I try not to take sleeping pills, my sleep patterns and quality of sleep tend to vary. Interesting, when I finally fall asleep I cannot wake up, see saw see saw, you would think that would put me to sleep. Silly me!
Here is my schedule:
Hubby gives me my medication at a certain time if I have appointments, otherwise he lets me sleep in longer. I wait for the wake-up pills to kick in and slowly start small movements, starting with slow gentle arm lifts, wiggle my toes around, lift my legs and and move my head around. Depending on the pain level it may take me awhile to get going. My hands and fingers tend to fall asleep and my husband massages them for me to get that blood circulating. The best thing to do is to stick to a scheduled time for morning and bedtime. Unfortunately, my hubby spoils me and lets me sleep in because he knows I more than likely had a rough night. A warm to hot bath helps the aches and pains. I eat a small breakfast (these days it is oatmeal) and drink plenty of water. Always eat something for breakfast, it is good for you!
I used to have IBS problems, but I found eating small portions throughout the day and avoiding certain foods has nearly eliminated my IBS challenges. Here is a good tip, try not to remain standing or sitting for too long. Adjust your body position throughout the day. When you start feeling more fatigued, grab some pillows and sit on an arm chair or recliner. Place pillows under each arm, behind your back and neck, have your legs lifted with pillows under your knees and feet. Sit there for at least 5-10 minutes, it helps. If you are in pain use your cold and hot therapy. If you can nap, go for it, otherwise just relax.
Also, if you have a tens unit, use it! You can set it at whatever level helps your muscles.
I take care of my daily tasks slowly and have to rest during tasks. Some days all I do is fold towels and need rest. Take small steps and remember those chores will still be there waiting or enlist some help.
Good posture is important for your upper and lower back area. Remember to do posture scans. I will add the instructions for posture scans. My bedtime is inconsistent depending on my activity level I may go to bed as early as 7:00 PM or past midnight. It is interesting how our body and mind refuse to connect and stay in sink.
If you are unable move around and need help with circulation, have someone give you a massage. I also use the OxyPro machine, it is like sort of like the Chi machine. It moves your body and gets your circulation going. I place my ankles on it, set it for a few minutes and the speed depends on how I feel. I will place a picture of it down below.
Bedtime is interesting, I cuddle with my hubby if I am not sensitive to touch and later start my prayer list. I pray until I fall asleep. I have restless legs and have to wiggle my legs in bed to help me relax. My hubby takes sleeping pills so the movement does not bother him.
A funny story, when my nephew was younger and assisted with bedtime, I would lay down with him and my restless leg movement would actually rock him to sleep. My restless legs served a purpose!
I am sorry if this post is hard to understand, I am just typing away. My basic message is: Please learn from my mistakes.
1. Keep a consistent schedule (morning and bedtime)
2. Stick to what works with medications (I will probably always try to stop taking certain medications)
I pray and hope everyone has a fatigue and pain free day. Please remember there is always something positive about our experiences.
POSTURE SCANS
a. Where are your feet when you are sitting? They should be positioned under your knees with legs relaxed.
b. No slumping while sitting...make sure your shoulders are not rounded, your back is straight and you are sitting on an even surface.
c. Are your knees loose?....relax your legs.
d. Where is your head while sitting?....Lift collar bone, inhale, exhale but maintain collar bone position. Sit up straight.
Try doing this and checking your posture during the day. It really helps.
The use of my pillows are to replace the cost of buying the following (click on the link: Comfort Pillow Cushion
The exercise machine that helps me move without effort is an OxyPro. I basically just turn it on and place on feet on it while lying down and it moves my body around causing circulation throughout the body. I recently heard about a machine called the Chi Machine. I don't have a picture of my machine, but here is the link to the Chi machine: Chi Machine
Rain is what we needed however, my body does not like any type of weather change. I am sure many of you experience increased pain prior to and during any type of weather changes. On the positive side...our body predicts weather changes. There is always something good about what is happening to us, we may not appreciate it at the time, but if we dig deep enough we can find something positive.
I am feeling much better since I have started back on my schedule. It takes my body time to adjust to the morning or afternoon, depending on when I wake up. My hubby gives me my medication and I stay in bed until I can get my head in sink with my body. I have to take Concerta ER, 30 MG along with my pain medication to help me wake up. Since I have never been able to consistently gain a good nights sleep and I try not to take sleeping pills, my sleep patterns and quality of sleep tend to vary. Interesting, when I finally fall asleep I cannot wake up, see saw see saw, you would think that would put me to sleep. Silly me!
Here is my schedule:
Hubby gives me my medication at a certain time if I have appointments, otherwise he lets me sleep in longer. I wait for the wake-up pills to kick in and slowly start small movements, starting with slow gentle arm lifts, wiggle my toes around, lift my legs and and move my head around. Depending on the pain level it may take me awhile to get going. My hands and fingers tend to fall asleep and my husband massages them for me to get that blood circulating. The best thing to do is to stick to a scheduled time for morning and bedtime. Unfortunately, my hubby spoils me and lets me sleep in because he knows I more than likely had a rough night. A warm to hot bath helps the aches and pains. I eat a small breakfast (these days it is oatmeal) and drink plenty of water. Always eat something for breakfast, it is good for you!
I used to have IBS problems, but I found eating small portions throughout the day and avoiding certain foods has nearly eliminated my IBS challenges. Here is a good tip, try not to remain standing or sitting for too long. Adjust your body position throughout the day. When you start feeling more fatigued, grab some pillows and sit on an arm chair or recliner. Place pillows under each arm, behind your back and neck, have your legs lifted with pillows under your knees and feet. Sit there for at least 5-10 minutes, it helps. If you are in pain use your cold and hot therapy. If you can nap, go for it, otherwise just relax.
Also, if you have a tens unit, use it! You can set it at whatever level helps your muscles.
I take care of my daily tasks slowly and have to rest during tasks. Some days all I do is fold towels and need rest. Take small steps and remember those chores will still be there waiting or enlist some help.
Good posture is important for your upper and lower back area. Remember to do posture scans. I will add the instructions for posture scans. My bedtime is inconsistent depending on my activity level I may go to bed as early as 7:00 PM or past midnight. It is interesting how our body and mind refuse to connect and stay in sink.
If you are unable move around and need help with circulation, have someone give you a massage. I also use the OxyPro machine, it is like sort of like the Chi machine. It moves your body and gets your circulation going. I place my ankles on it, set it for a few minutes and the speed depends on how I feel. I will place a picture of it down below.
Bedtime is interesting, I cuddle with my hubby if I am not sensitive to touch and later start my prayer list. I pray until I fall asleep. I have restless legs and have to wiggle my legs in bed to help me relax. My hubby takes sleeping pills so the movement does not bother him.
A funny story, when my nephew was younger and assisted with bedtime, I would lay down with him and my restless leg movement would actually rock him to sleep. My restless legs served a purpose!
I am sorry if this post is hard to understand, I am just typing away. My basic message is: Please learn from my mistakes.
1. Keep a consistent schedule (morning and bedtime)
2. Stick to what works with medications (I will probably always try to stop taking certain medications)
I pray and hope everyone has a fatigue and pain free day. Please remember there is always something positive about our experiences.
POSTURE SCANS
a. Where are your feet when you are sitting? They should be positioned under your knees with legs relaxed.
b. No slumping while sitting...make sure your shoulders are not rounded, your back is straight and you are sitting on an even surface.
c. Are your knees loose?....relax your legs.
d. Where is your head while sitting?....Lift collar bone, inhale, exhale but maintain collar bone position. Sit up straight.
Try doing this and checking your posture during the day. It really helps.
The use of my pillows are to replace the cost of buying the following (click on the link: Comfort Pillow Cushion
The exercise machine that helps me move without effort is an OxyPro. I basically just turn it on and place on feet on it while lying down and it moves my body around causing circulation throughout the body. I recently heard about a machine called the Chi Machine. I don't have a picture of my machine, but here is the link to the Chi machine: Chi Machine
Wednesday, September 09, 2009
Ongoing Tasks
I am back to using the following tools and exercises:
1. The heat therapy pad - I prefer heat to cool pads (use what works for you)
2. Resting during the day, even if I cannot sleep, I still lay down and rest.
3. If you can get someone to give you a gentle massage it helps your pain and weakness. I also enjoy it when my son combs my hair.
4. My Prayer Position Exercise:
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. The heat therapy pad - I prefer heat to cool pads (use what works for you)
2. Resting during the day, even if I cannot sleep, I still lay down and rest.
3. If you can get someone to give you a gentle massage it helps your pain and weakness. I also enjoy it when my son combs my hair.
4. My Prayer Position Exercise:
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.
Please keep me updated on your progress.
VivThursday, September 03, 2009
News High Epstein Barr
People have been writing and asking about why I have not posted lately. Here is an update:
I have received emails requesting updates and new posts. Unfortunately, I have been experiencing severe fatigue, sensitivity to light, sore throat, swollen lymph nodes, ear pain, unrefreshed sleep, muscle pain, and horrendous headaches.
These past few months have been a bit of a challenge because I refuse to let this disabling condition get me down. Do you experience days you feel exhausted, however you cannot shut down completely? I end up lying in bed, practice self-meditation, and pray until at some point or another I fall asleep. The result is the same, I have to be patient and start my path of taking control of my health.
I finally broke down last week and called my PCP. The current symptoms included pain right below my chest, moving up to my neck, arm, and hand, along with extreme fatigue. My current symptoms include swollen lymph nodes, achy and ringing ears, and sensitivity to light and sound, however the worst symptom is fatigue. The doctor mentioned Pleurisy, scheduled blood test, chest x-ray, mammogram, and a head CT. Within a week, I took care of appointments and followed up. The result, I have a high Epstein –Barr reading, Rheumatoid Arthritis, the good news is my cholesterol is great. The doctored mentioned scheduling an appointment with an infectious disease specialist. I asked how that specialist might be able to help me. He said the specialist could monitor my Epstein-Barr, so I am left with a decision as to whether to schedule that appointment. I need to start measuring the duration, severity, and frequency of the different fatigue-related sensations and symptoms. This means I have to start a journal again. It will not be easy, but a necessary part of getting back on track.
Keep in mind, updating your journal will prove to be of importance along with remaining positive. Our own response to the symptoms we are experiencing play a major role in improving our health challenges. Attitude is so important, so I am working on deciding whether I want to schedule an appointment and whether it will benefit me in the end. Medical bills are out of control because of my husbands chronic COPD and other health issues. I will keep you updated.
Meanwhile, remember this phase is temporary and will pass; the key is to stay focused and work on researching data on Epstein-Barr and ME/CFS. People with our illness get used to feeling drained and pain and assume it is fibromyalgia or chronic fatigue. We cannot assume everything is due to our disorders and we must continue to take our supplements, stick to a healthy diet and pace.
Here we go again, starting our journey to improve our health. In order to do this, we have to take an active role in managing our health and well-being. We can eliminate the toxins in our body and start empowering ourselves to take control of our health. Unfortunately, nothing is free and supplements are expensive.
Today’s message is “never take life for granted and controlling our health is a life long process." I apologize for not editing my post, have to take a break.
I hope and pray you have a pain and fatigue free day.
Viv
Tuesday, June 23, 2009
Finally added my photo!
Hello Everyone,
I finally added my photo to my site. This is as of today, June 23, 2009. My beautiful niece had me take a photo from her laptop. So, I decided I should let everyone see the "face" behind this Blog site.
I pray and hope everyone has a fatigue and pain free day!
Viviana
I finally added my photo to my site. This is as of today, June 23, 2009. My beautiful niece had me take a photo from her laptop. So, I decided I should let everyone see the "face" behind this Blog site.
I pray and hope everyone has a fatigue and pain free day!
Viviana
Friday, June 12, 2009
Licensed Marriage & Family Therapist
Hello Everyone,
I have not posted in a long time. I have been very busy with family and friends. The news for today is I know of a great Licensed Marriage and Family Therapist, Selia Servin-Lopez, PsyD, LMFT.
Just click on her name to check out her website. Here is her welcome message:
I have not posted in a long time. I have been very busy with family and friends. The news for today is I know of a great Licensed Marriage and Family Therapist, Selia Servin-Lopez, PsyD, LMFT.
Just click on her name to check out her website. Here is her welcome message:
Today you are one step closer to a new you where you feel empowered and on a positive path to growth and well-being.
As a narrative and social constructionist therapist, my goal is to help you create solutions that may have the potential to lead you to a life that is worth celebrating. While we can't change difficult situations of the past, we can work together to better understand, resolve and give meaning to the challenges in your life. By applying complementary therapy approaches and techniques, we will unfold the strengths and expertise you possess that can potentially help you manage your personal and professional life in a healthy and productive manner. Long-standing behavior patterns or negative perceptions that may be holding you back from experiencing a more fulfilling and meaningful life can be examined and deconstructed.
If you're looking for extra support and guidance through a challenging situation or you're just ready to move in a new direction in your life, I look forward to working with you to achieve your goals.
Please call (512) 577-8016 to schedule your consultation today. You can also reach me at doctora@platicasymas. I am located at 11673 Jollyville Rd., Suite 204, Austin, TX 78759.
So there you have just a glimse of her website. Oh, now it is time to brag! She is also my sister! She knows what I have experienced in the past, dealing with my fibromyalgia and chronic fatigue. Although she cannot work directly with family members, she has been loving and supportive. She has recommended other Therapist's and has a long standing relationship within her community and various organizations. So, please check her site out and give her a call if you require any type of therapy.
May all of you have fatigue and pain free day.
Viv
May all of you have fatigue and pain free day.
Viv
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