Last month, we listed many
great “pearls” of wisdom direct from patients suffering with Fibromyalgia (FM),
some of which we would like to directly focus on this month and expand as these
truly arise from the heart of the experienced and deserve more attention (plus,
we couldn’t include them all last month and can expand on them now).
1.
“Keep a journal every day about what you do
and how you feel.” Many times when discussing your symptoms of FM
with us, it is very hard to remember important details and keeping a journal is
REALLY appreciated as it serves as a reminder for the patient of the things
that trigger a flair-up. The journal can
often save an immense amount of time trying to determine what can be done to
help the patient, such as when to employ biofeedback skills, like
visualization. This is performed any time or place where you may find yourself
in a situation that is totally out of your control and you sense your ability
to cope is failing. At uncontrolled times such as this, shutting the eyes and visualizing
a calming and relaxing scenario is usually very helpful and can be exercised as
often or for as long as needed. Again, write down the most effective
visualization scenarios or thoughts so you can refresh your memory from time to
time.
2.
“Sleep is very important. Try not to nap
during the day so you can sleep better at night.” One of
the biggest complaints from FM patients is sleep disturbance, whether it’s
getting to sleep or waking up multiple times a night and/or not being able to
return to sleep. Many “pearls” were found that dealt with sleep quality and
methods for improving sleep. One of the
most important issues is stated above – try to avoid napping during the day.
Another is to go to sleep at the same time each night, or, to stay on a schedule
that is consistent. Some recommended avoiding thoughts about the day that are
stressful or situations you can’t control prior to going to sleep.
3.
“Exercise on a regular basis.” This
too, was a popular recommendation. Most
felt “light exercises” was better, while a few favored strenuous
exercises. Some gave specific
recommendations like yoga, stretching, or swimming (“…because it’s easier on my
joints.”). Some gave specific instructions like, “…Exercise! Keep those muscles
and bones flexed and firm. But do not overdo it!” Another recommended wearing a
sweat suit to keep the muscles warm. Most importantly, develop a routine that
includes regular exercise doing something you like! This will ensure
consistency and flow. Exercise also has
the very important ability to reduce stress simply from “working out,” and
stress reduction and control was mentioned by itself multiple times. Not
mentioned is the fact that endorphins and enkephlins are released with exercise
that can reduce pain, as they are “natural pain killers,” morphine-like
substances our body produces.
4.
Diet: This too, was popular
and frequently mentioned. Some gave very
detailed information about what to eat such as, “Balance your meals with a
low-fat, high-protein diet. Drink plenty of water.” A low gluten diet is
anti-inflammatory and very helpful.
5.
Miscellaneous:
Educate yourself about FM by gathering as much information as possible, reading
about FM on a regular basis, starting or attending a support group, choosing a
doctor who understands FM were also very common themes. Perhaps most important
was, “accept your limitations,” and in doing so, don’t be afraid to ask for
help – create a list of reliable friends and family who are willing to help out
when needed.
If you, a friend or family member
requires care for FM, we sincerely appreciate the trust and confidence shown by
choosing our services!
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