P.A.C.E. - A Prescription for Coping with Fibromyalgia
By Tamara Peters
updated on 06/20/2007 at 11:06AM
Published on: July 6, 2003
article reprinted from Suite101.com
In last month’s article, Keeping Pace with Fibromyalgia, we looked at some of the possible reasons for hindering our ability to pace ourselves properly. Due to the discussions following that article, and the results of the poll I thought a closer look at the particulars of pacing were in order.
I have come to realize, after dealing with fibro for many years, and talking with fellow FMers, that one of the more important aspect of coping with fibro (managing pain and fatigue) is the concept of pacing. It is a skill, while often difficult to put into actual practice, that can be learned. From the moment we get up, until the moment we go to bed, we should have a plan in place which allows us to maximize our efforts, minimize pain and fatigue, and conserve energy.
Listening to our bodies:
This is where journaling comes in handy. Our main goal here is simply awareness. Spend a few days, or a week, noting in your journal how you are coping/feeling at various times of the day. Are you a morning person who crashes by mid-day, and have totally burned out by evening? Maybe you’re at your best in the afternoon and evening with mornings as your worst time of the day. Also note the effects of any stressors or flare producing causes and their source. Take into account the time of year, Spring, Summer, Fall, or Winter. Chart your pain and fatigue levels on a scale of 1-10. After several days of taking note of what your body is telling you about your pain and fatigue levels do you recognize a pattern? If necessary take more than a week. How long it takes for you to identify and sort out the information is not written in stone. I’ve often found, since I don’t consider myself the most observant person, that usually seeing something written in black and white makes all the difference for me.
Understanding:
You may not get the concept of pacing right away, or find it more difficult to practice in actuality - that’s okay. As with everything else; it’s a process that may take practice over time. I’m just now getting to the stage where I’ve realized that pacing for me is more a state of mind than anything else. It’s an ongoing process that has taken me some time to understand. I’ve always been an ‘all or nothing’ sort of person and moderation has taken me many years to achieve. The main thing to remember is to do what is right for you. Everyone’s rhythms are different. Don’t give up if at first you don’t succeed. Our goal here is to come up with a plan that is workable for us, depending on our own individual situations, for a slow, gradual improvement.
Making a plan:
From the information gathered from your journaling you should now be able to come up with a plan that will allow you to put into practice what you have learned. Our goal here should be to find a constant level of activity that will interrupt the cycle of overdoing it on good days while minimally functioning on bad days. Ready - Set - Pace:
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Prioritizing activities
Make a list of all the activities you simply must do on a given day. Include things like doctors appointments, work, personal hygiene, caring for your children, spending time with your family, self-care, paying bills, etc. - anything you feel cannot be put off. Now list those things you should do, but could put off if having a very bad day. This could include housework, grocery shopping, and making meals. Even though these are all things that should be done - they are also things that could be delegated to other family members/friends/helpers, or put off until you are feeling more able. The final list will include those things you would like to do. While these things aren’t necessities they can be just as essential to your health and happiness as the musts and shoulds. Perhaps you’d like to go to the movies, find time to read your favorite book, visit a museum, a play, or even attend a function with your spouse. Sadly, oftentimes these are the very things we feel most sorely missing from our lives. The point here is that your list will be personal to you.
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Acknowledging limitations
I think this bears repeating as I certainly don’t mean you should never push your limits, or admit defeat. I’m just saying that in order to accomplish pacing on a daily basis we do have to recognize that some days our limits are lesser/greater than others and adjust our plan accordingly. The key here is to be flexible with your plan and allow for the unexpected. If something comes up that you feel you’re not able to handle without sacrificing health and happiness be prepared to say NO. On the other hand, it may be something that requires you to rework your plan for the day.
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Conserving energy
Conserving energy is actually what pacing’s all about. It’s the ability to manage time, daily activities, and budget energy that allows us to function optimally. Only by prioritizing activities, taking frequent breaks, knowing our limits, listening to our bodies, limiting activities known to exacerbate symptoms and bring on flares, will we be able to make it through the day without crashing and burning. Remember, our goal is to achieve a constant level of activity (balance) that excludes overdoing and underdoing it. ”Finding Your Energy Envelope, Part 1”, by Bruce Campbell, offers an alternative approach to conserving your energy, honoring your limits, and improving your quality of life.
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Envisioning
Do you now see yourself, in your mind’s eye, being able to practice pacing on a daily basis? If not, don’t despair. It isn’t the end all of coping with fibro, but merely a tool. One that I hope will enable you to manage your illness and live your life more fully.
Tamara Peters works with Suite101.com in the following capacities:
Managing Editor: Medicine and Diseases
Contributing Editor: Fibromyalgia Friends
Associate Editor: Coping with Fibromyalgia-I&II CpE
Article originally printed at http://www.suite101.com/article.cfm/Fibro_Friends/101921
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