Patient Resources
What You Can Do to Live Well with Fibromyalgia
View recovery as a process.
Rather than look for the one "magic bullet" that will cure you,
see every action as a step on the road to improved health. Don't expect
to see overnight changes; slow progress is still...progress.
Let go of fear.
The unpredictability of FM and uncertainty about the future causes a great
amount of fear and anxiety. The best way to cope with this is to focus
on the moment as best you can and take it one day at a time. Avoid contemplating
the "what ifs."
Accept your limitations.
We live in a society that emphasizes what we do rather than who we are.
The limitations imposed by FM may require us to shift our identities away
from external accomplishments and create a lifestyle that accommodates
our need for rest. You may not be able to do the same job you did before
or exercise as long or as hard. Look for new ways to respond to what your
body needs at every stage.
Avoid negative people and things.
As you increase your awareness of your body's signals and the changes
in your mood and energy level, you may begin to notice patterns. Do certain
activities leave you more drained than usual? Does spending time with
certain people make you especially depressed or frustrated? Try to focus
your energies on what enhances your sense of well-being, and let go of
what damages it.
Be patient and compassionate with yourself.
FM sufferers are sometimes their own worst enemy. The pressure they put
on themselves, the guilt they feel about their limitations, and the judgment
and self-criticism that occupies their minds all serve to increase stress
and detract from their inner healing powers. Strive to nurture yourself,
look for simple pleasures, and forgive your shortcomings. Believe that
recovery is possible with time, and know that you're doing the best you
can
Think positively, not unrealistically.
Many people with chronic illness learn to enjoy and appreciate things
they never did before. Try to focus on what you have, rather than what
you've lost, on what you can do rather than on what you can no longer
do. This is not to say you should adopt a "Pollyanna" attitude.
Acknowledging feelings of loss and sadness are equally important. Recognize
and express your feelings, but try not to dwell on them.
Listen to your body.
Learn how to carefully observe your body's signals and adjust your energy
expenditure accordingly. Even as your condition improves it's essential
to pace yourself, balancing activity with rest. Know that overdoing will
have consequences--sometimes occasionally making the choice to overdo
is necessary and worthwhile, but we can try to plan for this by allowing
more downtime afterward.
Keep track of your symptoms and progress.
It's helpful to monitor your symptoms and the factors that affect them
in order to determine any patterns. Based on your conclusions, you can
make more effective decisions about your activities and environment. Record-keeping
also allows you to see progress over time.
Cultivate supportive relationships.
Spending time with people you care about is good for the body and the
soul. People who are supportive of you can provide love, encouragement,
and help with practical matters like getting to doctors' visits or difficult
household tasks. Reaching out to others is essential to combat the loneliness
and isolation that is inherent with a debilitating illness. Don't waste
energy on those who can't or won't try to understand and accommodate your
illness; focus on those who do.
Relax!
Most FM patients who have recovered state that some type of relaxation
is essential to achieving and maintaining better health. Some practice
meditation, deep breathing, or other types of relaxation exercises. Cultivating
a peaceful environment is also important.
--
July 1, 2005