Lesson 4: Coping strategies - the physical aspects
Managing Fatigue
Many people with fibro also suffer from Chronic Fatigue Syndrome. Others are tired because for a number of reasons we rarely manage to get a good, deep sleep. Sleeping pills aren't the answer - do you want to rely on a bucket of pills to get you through? Instead you need to develop some strategies to help you get rested and to avoid over-tiring yourself. Anne shares the routine that helps her to sleep better.
- Develop good sleep habits. Try to sleep at regular times. Depending on your body clock your times may be out of sync with the rest of the world, but listen to your body. Mine is a night owl that gets tired around 3 a.m. - so that is my regular bedtime.
- Try not to depend on naps. These can break up the regular sleep patterns you try to establish. If you really can't stay awake, keep your nap brief - restorative rather than a substitute for the night.
- Eat well - make sure you're getting enough protein as we rely on that for energy. You may also need nutritional supplements.
- Find your low spots in the day. Do you usually find yourself tired in the early evening? Late afternoon? Try to find an activity that will occupy you rather than napping.
- Find your high spots You probably know the times of day when you tend to be at your best. Use these wisely - to do the things you need to do.
- Avoid exhausting yourself with giant tasks - break your work into smaller tasks and do one or two. You'll get there eventually. You'll find links to sites offering tips for managing housework under the additional resources for this lesson.
- Do things in manageable segments Pacing yourself is critical. Don't tackle a big task and keep at it until it's done. You're only threatening yourself with a flare. Instead, set a timer and do things in 15 minute segments. Relax then, for at least 15 minutes. If you feel like it, put in another 15 minutes. You'll be amazed at how much you accomplish in those small segments of time - and you won't overtire yourself. I found that emptying my dishwasher usually takes slightly more than a minute. Emptying the bottom shelf of my pantry (it's 12' long!) and tossing the old stuff took less than 15 minutes. Wiping everything clean and laying new shelf paper took another 17. I thought it was going to be a weekend project!
