Fibromyalgia: Spring Conditioning

This winter has been a dark time for me.  We have two seasons; dry and sunny and  rainy and wet. Most of the annual rain falls from November to February.  December, the wettest month (109 mm) has  nearly eight times as high precipitation as in July, the driest month (14 mm). During the winter, the average daily high and low temperatures are 8°C and 3°C, respectively. The summer months are equally mild, with an average high temperature of 19 °C and low of 11°C.

There are times like when my the pain is so intense that I must  withdraw.  For me withdrawing doesn’t necessarily mean that I won’t be blogging in this blog, but as it is a  personal blog, and as I don’t want to become a whiner either offline or online, I limit how much personal information I share.  This winter a pain filled  one so I didn’t blog as much as I have previously.

I will continue to share is what I have found offline and  online that has  helped me cope with pain,  mobility issues,  and depression.

At the top of that list I place  Domine’s 100 Tips for Coping with Fibromylagia and and Insomnia.

This is what Dominie Soo  Bush stats in her disclaimer on her website:

I suffered with fibromyalgia, chronic fatigue syndrome and insomnia for many years before finding ways to cope with my symptoms. I am not a medical doctor. The purpose of this site is not to diagnose or cure any disease or malady, but is presented as food for thought. What you read on this site is based on my own history and ideas. This information cannot take the place of professional medical advice. Any attempt to diagnose and treat an illness should come under the direction of a physician. No guarantees are made regarding any of the information presented in this website.

Spring means more exercise and free air

As spring approaches I’m beginning to gently increase my exercise.  I know I will a slow but steady introduction into a walking program of 5 minutes, 1-3 times a day, and gradually increase it to 10, 15, 20 and eventually, 30 or more minutes per session is right for me.

Consistent exercise is the key  for me and my dog is always eager to go walking  so I’m setting realistic goals and modifying where required. I also have  strategies for coping with fibromylagia that serve me well, and I’m looking forward to the end of the rainy wet days.

The 12 points below are from the slide show: 12 Tips for Coping With Fibromyalgia

1.   De-Stress
Stress may trigger fibromyalgia symptoms. Minimizing stress can improve your quality of life. Some proven stress busters are yoga, exercise, sleep, and meditation. Breathing deeply and exhaling slowly can also help. Or keep in mind activities that you enjoy or that make you feel better. When stress strikes, do one or two of them.

Read my articles:

Stress Reduction Strategies

Essential Oils for Treating Stress

Essential Oils for Treating Fatigue

2.   Jot It Down

If “fibro fog” is hurting your focus or memory, keep a pen and paper handy. Make to-do and even “to say” lists — to help you remember topics you want to talk to your spouse or family about. Keep shopping lists, friends’ names, and important phone numbers and addresses in a notebook that you carry with you.

3. Exercise Regularly

Regular, low-intensity exercise, such as walking or warm-water exercise, is one of the best treatments for fibromyalgia. It helps decrease pain and stiffness, reduce stress, and may increase your sense of control over your fibromyalgia. You may also sleep better. Talk to your doctor or a physical therapist about a good exercise program for you.

Read my articles:

Spiderman Workout

Sleep better and improve your sex life with yoga

4.   Do Some Serious Soaking

Soaking in a warm bath or hot tub can relax tense muscles, reduce pain, and help you move more easily. If it’s difficult for you to get in and out of the tub, try a sauna or put a stool in the shower so you can sit and let the water do its work. Moist heat may increase endorphins, which block pain signals, and help you sleep more soundly.

Read my article:

Homemade Bubblebath Recipes

5.   Reach for Decaf

Caffeine may compound stress, both physically and psychologically. It stimulates the heart and central nervous system, and can increase nervousness, anxiety, and insomnia. So decaffeinate to de-stress. For better sleep at night avoid caffeine from the late afternoon on. Watch out for caffeine in chocolate, coffee, and some soft drinks and teas.

6.   Take Some “Me Time” Every Day

Fibromyalgia can pose unique health challenges and make life complicated. So make time for yourself every day as a part of your treatment. Lose yourself in a hobby, put on some music, rest — whatever makes you feel good. It may bring more balance to your life, help you fight stress, and boost your energy for the things you need to do.

Read my meditation articles:

Meditation

Spiritual Music

7.   Make Work Life Better

Is work leaving you exhausted and in pain? Design a flexible plan that works for you and your boss. Ask about working from home part-time, or setting your hours for earlier or later in the day so you can be more productive. At the office, rearrange your workspace for comfort and easy accessibility. A telephone headset, keyboard tray, or other products may help put less stress on your body.

8.   Talk About It

Fibromyalgia puts stress on you and those around you. Communication is critical. Don’t try to always put on a happy face. Your loved ones need to know what makes your symptoms worse. Plan talks for your best time of day. Try focusing on one issue and look for solutions. And don’t be afraid to ask for help — from friends, others with fibromyalgia, or a counselor.

9.   Just Say No

Fibromyalgia is sometimes called an “invisible illness” — you can look fine but feel bad. People may forget that you need to prioritize and pace yourself. When weighing activities, favors, or invitations consider if they will keep you from the rest, exercise, or relaxation you need to feel well. It’s OK to simply say “no.” And stick to it.

10.   Make Your Bedroom a Sleep Sanctuary

If you’re not getting enough rest, set the mood in your bedroom for sleep. Reserve your bed for sleeping, and keep the room dark, quiet, cool, and distraction-free. Keep regular sleep hours and ban your computer and late- night TV watching. Instead, wind down with relaxing music or a warm bath.

Read my articles:

Fibromyalgia: The Pain-Sleep Connection
Getting a Good Night’s Sleep

11.   Keep a Daily Journal (or blog)

Keeping track of events, activities, symptoms, and mood changes can help you take charge of your fibromyalgia. It may make you aware of when symptoms start and, over time, what may be triggering them. Then you can work to eliminate triggers or learn coping strategies to lessen their impact.

Read my articles:

Journaling

Journaling Your Dreams Part 1 – Beginning
Journaling Dreams Part 2 – Tips
Journaling Your Dreams Part 3 – Questions

12.   Join a Support Group

Support groups can play an important part in the lives of people with a chronic illness. Whether in person or online, they offer a safe place to talk with others who may share your frustrations and concerns. Support groups provide emotional support, information, and tips for coping. Contact the Arthritis Foundation to find one in your area.

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