Lesson 3: Coping: the psychological aspects
Dealing with Fibrofog
Fibrofog is probably the most traumatizing symptom of fibromyalgia, and the one written about least. The fog is a result of our disturbed sleep patterns. This plays havoc with short term memory; at its worst it makes concentration difficult. Carrying on a normal conversation is stressful if you forget what you're saying mid-thought.
Many fear that they are suffering from early Alzheimer's. This is not true. We're all too well aware that we are forgetful. Alzheimer's patients aren't.
Since the underlying cause is lack of deep sleep, we need to tackle that first. This is a physical problem (to be discussed in the next lesson) but it will give us less to deal with psychologically if we cam improve our sleep quality. So seeing your doctor and finding an aid to sleep is step one. See the sleep and stress advice from Mary's doctor.
Other Tips for Coping.
- Work out routines. With small things that are easily mislaid like keys or glasses, make it a point to put them in the same place every time. I won't open my car door until I have put my keys safely in my purse. When I get to the house I make certain to walk to the place where my purse goes - always the same place. Here's how Tamara handles her fog.
- Use memory aid devices. I use a Palm Pilot (easy to carry around) to make notes about groceries I need to buy, to keep track of appointments, and to make notes to myself. I have two other notepads around the house where I jot things, and try to put those notes into my Palm Pilot every night before I go to bed. I also have an alarm program on my computer called "Say the Time" that I set to remind me of appointments, special dates - or even to go check the roast in 15 minutes. Since I'm on the computer a lot, this really helps me. I even remind myself the day before an appointment so I don't get unpleasant surprises after sleeping in too late.
- Write things down. Use a calendar to record appointments. Put post-it notes around your monitor and keep a list of groceries and things needed on the refrigerator. Write it down when you think of it on a notepad you keep with you. (Then try not to forget to read your lists. ;-) Keep notepads handy all over the house. In the evening make it a part of your regular routine to collect those and make one master list.
- Carry a small tape recorder with you. Sometimes you can't write things down - when on a walk or driving. Record those thoughts on tape to play back and record when you're near your lists. Loni talks about tape recording as a memory aid.
- Put things where they'll remind you to deal with them. If I need to do something in the morning I put it - or a note about it - on the coffeepot which is what I visit first each day. If it needs to go with me it's at the front door. Clip your grocery list to your money, checkbook or credit/debit card - whatever you use to pay for things. That way you won't forget it, and can at least make a last-minute check while you wait in line to pay.
- Learn to laugh. There is humor in fibrofog so learn to enjoy it. Example: Fibrofog is great. I can buy one book and read it repeatedly and still keep being surprised. Being able to laugh at yourself will help others to deal with your lapses as well.
- Know that your intellect works as well as ever. It's only your short term memory that is foggy. The brain can still function as well as ever in other aspects of your life. I've had to learn this for myself as you can read here
- In general, get organized Not in the strict sense, but in a way that works to help you remember and find what you need. If you can somehow find a place for everything - and take the time to put things in their place when you are done with them - you can save yourself a lot of time wandering around looking for misplaced items. This may take some effort that we will deal with in the next lesson under physical coping. Barbe has some great tips for getting organized.
- Do it NOW When you think of something don't put off doing it or making a note of it. If you just remembered that you need to have a prescription filled go get the bottle and call it in. Now. If you are always losing your glasses, make a point to put them where they belong when you take them off. Now - not later when you've already forgotten that you ever removed them. If you can't do it now, make a note of it now.
And here are a few more Memory Tricks.
