| myalgia is known for its disabling symptoms of | | | | to stick to it. Some people find it best to make a |
| widespread chronic pain and fatigue. If you have | | | | schedule one day at a time. In this case, it may be |
| Fibromyalgia, then you know how severe these | | | | best to create your schedule the night before or first |
| symptoms can be. However, the severity of your | | | | thing in the morning.e. Prioritize: You may find your |
| symptoms may vary greatly over time. Some days | | | | schedule was too much to follow. Don’t |
| you feel okay, others you don’t. | | | | despair! This is a learning opportunity. Make a list of |
| Here is an effective strategy to help manage your | | | | the things you want to accomplish and assign each |
| symptoms so you have more good days than bad, | | | | task a number according to its importance. Then, |
| and you may also find your bad days are more | | | | when you make your schedule you can spread the |
| manageable. Striking this ‘balance’ is | | | | tasks out over time. Don’t try to do all the |
| the goal of good symptom management. | | | | important tasks all at once. Also, don’t put |
| A program of symptom management should always | | | | too many strenuous tasks together. Plan for rest |
| include an element of “pacing”. This is | | | | breaks. Remember, you’re pacing yourself.f. |
| extremely helpful in managing both pain and fatigue | | | | Split tasks into smaller bits: Do you have to wash all |
| and is probably the single hardest thing you will need | | | | the dishes at once? Do you have to put them all |
| to learn how to do! | | | | away right after washing? Same with vacuuming. |
| Pacing doesn’t mean waiting until you are | | | | Instead of doing the whole house, do one room each |
| worn out to stop what you are doing. It means | | | | day! Learning to split these jobs up into smaller |
| setting a schedule of activity and rest. Sometimes | | | | chunks is an important part of pacing.g. Learn To |
| only a few minutes each. Then you gradually increase | | | | Delegate: This can be really challenging for some of |
| your activity until you find the right balance between | | | | you. Asking for help is not always easy. But for many |
| activity and rest. Most importantly, you do this for | | | | people with fibro, it’s a necessary part of |
| everything you do, even when you feel well. | | | | symptom management. Try to enlist the help of |
| Now, be honest. When you have a good day what | | | | family members. This might cause some friction at |
| do you do? You run around the house trying to | | | | first, so it is vital that you first explain why you need |
| catch up on all the housework. You stay a little extra | | | | their help. Get some information on Fibromyalgia and |
| longer at work to finish up that project. You go out | | | | print out some copies to hand out. Then go through |
| with your family for a whole day in the park. Or | | | | it together. Once they more fully understand the |
| maybe a big shopping trip. You just plain overdo it! | | | | situation, they may be more willing to help.h. Learn to |
| Then what happens? You CRASH BIG TIME, right? | | | | say NO: This is tough to do, I know. We often feel |
| You spend the next few days in bed or on a strictly | | | | bad when we have to refuse someone’s |
| reduced schedule. | | | | request. An easy way to say “no” |
| STOP! This is not the way to manage your | | | | gracefully is “I’m sorry, but my |
| symptoms. Experts agree that learning to pace your | | | | schedule is really full right now. I don’t like to |
| activities by alternating between periods of rest and | | | | say yes and then not be able to fulfill my obligation |
| activity is the proper way. Now, this doesn’t | | | | and let you down.” They’ll understand |
| mean just when you are feeling poorly. The key to | | | | that your refusal is partly because you don’t |
| this strategy is to pace yourself when you are | | | | want to disappoint them and it’s not against |
| feeling good! This way you won’t cause a | | | | them personally. |
| flare-up by doing to much. | | | | Some of you may be asking, “Well how can I |
| So how do you do this? Here are some basics you | | | | pace myself at work?” Granted, your boss |
| can implement today and improve your symptom | | | | may not like you taking a 5-minute break for every 5 |
| management through pacing.a. Start Using a | | | | minutes you work! It may just be that your |
| Stopwatch or Timer. Learn to pace your activities by | | | | symptoms are so severe you might have to reduce |
| the clock. To start, set your timer for five minutes | | | | your work schedule or maybe even stop working all |
| or longer if you think you can do the activity that | | | | together! This can be a very difficult decision. You |
| long. When the timer rings it’s time to change | | | | may want to consider working from home as an |
| positions or rest. You can gradually increase the | | | | alternative. Some employers now offer this option. |
| intervals of activity and rest as you learn what your | | | | As well, the Internet provides you with many work |
| endurance level is.b. Change positions: If you are | | | | from home opportunities. This is not for everybody. |
| sitting, stand for a few minutes and vice versa.c. | | | | You do need some computer skills and the |
| Stretch: At least twice an hour, do a little mild | | | | self-discipline to stick with it. Some of you may not |
| stretching. People with fibromyalgia need to be | | | | even be well enough to work from home. But it |
| cautious about overdoing it with stretching. By this I | | | | could be something to work towards. Learn to pace |
| mean “intensity” rather than | | | | yourself using the strategies outlined above. You may |
| frequency. Our muscles respond to extreme | | | | just find you can handle one or two hours of work |
| stretching by contracting even more. The way to | | | | at your computer each day. |
| avoid this is to stretch mildly – just until you | | | | However, if you must work outside the home, then |
| feel the muscle extend. Easy does it is best. Ask | | | | planning your pacing schedule and using the above |
| your doctor or physiotherapist to recommend some | | | | strategies becomes even more important. You will |
| good stretching exercises. (You can do a lot of | | | | definitely need to delegate more, learn to say |
| stretching while sitting.)d. Set A Schedule: Plan out | | | | “No” to many things, and not |
| your activities for the next week. Don’t | | | | overcrowd your schedule. |
| overbook your schedule. Plan time for rest, personal | | | | Managing your symptoms of fibromyalgia through |
| time, family time, as well as work – if you are | | | | pacing is not always easy, but if done properly you |
| still working. Remember, your schedule | | | | will find that you will actually reduce the amount of |
| doesn’t have to be written in stone. You can | | | | “down” time and get more done. |
| always change it. Now that you have a schedule, try | | | | Remember…easy does it! |