Tag: health

Spring into Renewal: Thriving with Chronic Pain and Fatigue This Season! By Irene Roth

by irenesroth

Spring is a season of renewal, but for those living with chronic pain and fatigue, the transition can be challenging. While the world bursts into bloom, you might feel stuck in the lingering grip of winter weariness. However, with a few intentional adjustments, you can harness the energy of spring and step into the season with renewed vitality. Here’s how to make the most of the longer days and fresh beginnings.

1. Embrace Gentle Movement

The arrival of spring invites us outdoors, but overexertion can trigger flare-ups. Instead of diving into strenuous activities, ease into gentle movement. Try short, mindful walks in nature, gentle stretching, or restorative yoga. The key is to move in a way that nourishes your body rather than depletes it. If outdoor exercise is an option, soak up some vitamin D while practicing deep breathing to enhance relaxation and circulation.

2. Prioritize Restorative Sleep

With daylight savings time and shifting daylight patterns, sleep schedules can get thrown off balance. Quality sleep is crucial for those with chronic pain and fatigue, so create a bedtime routine that signals your body to wind down. Dim the lights an hour before bed, reduce screen time, and practice relaxation techniques such as guided meditation or deep breathing. Consider blackout curtains or a sleep mask to improve sleep quality, ensuring your body gets the rest it needs to embrace spring’s energy.

3. Spring Clean Your Environment (Gently!)

A clutter-free space can improve mental clarity and reduce stress. However, tackling an entire spring-cleaning project in one go isn’t realistic for those with chronic conditions. Instead, break tasks into small, manageable segments. Declutter one drawer at a time or do light dusting while seated. Choose non-toxic, scent-free cleaning products to avoid triggering sensitivities. Creating a fresh and peaceful space can uplift your mood and reduce sensory overwhelm.

4. Nourish with Seasonal Foods

Spring brings a bounty of fresh fruits and vegetables that can support your well-being. Incorporate anti-inflammatory foods such as berries, leafy greens, and omega-3-rich sources like walnuts and salmon. Hydration is equally important—herbal teas and infused water with citrus or cucumber can make drinking water more enjoyable. A well-balanced diet helps combat fatigue and inflammation, giving your body the nutrients it needs to thrive.

5. Set Energizing Yet Realistic Goals

Spring often feels like a time for fresh starts, but setting overly ambitious goals can lead to frustration. Instead, set small, achievable goals that align with your energy levels. Whether it’s spending five minutes outside each day, journaling, or trying a new hobby at a gentle pace, celebrating small victories can boost confidence and motivation without overwhelming your system.

6. Connect with Nature and Community

Spending time in nature has been shown to reduce stress and improve well-being. Even if a full nature walk isn’t feasible, sitting outside with a warm beverage or tending to potted plants can provide a soothing connection to the season. Additionally, reconnecting with supportive friends, online communities, or local support groups can help you feel less isolated and more encouraged.

Thus, the spring season symbolizes renewal, but that doesn’t mean you have to rush into major changes. Honor your body’s pace and find joy in small, intentional shifts. By embracing gentle movement, prioritizing rest, nourishing yourself, setting realistic goals, and connecting with nature, you can welcome the new season with balance and grace. This spring, let renewal come on your own terms—one soft, steady step at a time.

Happy spring, everyone!

Practice Self-Care

by irenesroth

Individuals living with fibro and other chronic conditions may have a hard time practicing self-care. We may find it easier to be hard on ourselves and push past our limits. This can make it difficult to keep going because when we overdo it regularly, we feel more exhausted, anxious and in pain.

I find this to be an all-encompassing problem for me these days. I never feel like i do enough because I always feel tired and unfocused. Brain fog follows me around my day like a mist over my head, blinding my reality, focus and much more. In fact, I usually wake up exhausted and things don’t get any better unless I make time for rest times when I do nothing but breathe and center.

For me, practicing self-care is hard. I walk around on auto-pilot most of my day, disconnected from who I am and what I do. By late evening, I’m exhausted. I want to stop the cycle but I don’t know how to do that. The only way I can see is to schedule in pause breaks into my day as a way to practice self-care.

I’m sure many of you have heard of what PAUSE means. Here’s a refresher:

P – Pause and take a few deep breaths to calm down your nervous system and ground yourself in the present.

A = Ask yourself “Do I want to keep overdoing it?” “Why am I overdoing it?” “Do I feel less than others?”

U = Understand that you have a choice to stops and let go.

S = Say and repeat the mantras,

  • Overdoing is the root cause of my suffering.
  • I can not overdo it.
  • I am more than what I do.

E = Experience what you’re feeling without judgment, resistance or overthinking. Become aware where in your body you feel the emotion. Then let it go.  

By using this five-step process, you can start practicing self-care by getting out of unconsciously going from one thing to another. As an added bonus, you may not over do it as often.

Write Down Your Goals for 2025 – Irene Roth

by irenesroth

Many chronically ill individuals feel so exhausted and in pain all the time that they have a hard time setting goals and committing to them. It can be hard for us to do things that will improve our lives, even if it is by a bit because our energy levels are so low.

Instead, it is quite habitual for us to feel dejected and less than we ever were.  However, this need not be the case, as we discussed in last week’s blog. We can work at changing our mindset so that it is much more positive and encouraging.

Whether we’re chronically or not, this should affect who we are on the inside. We’re still the same person we were before the onset of our chronic illness. We have the same values and beliefs. And we can still enjoy similar things, such as a warm bed, cozy chair to sit in, and our books and journals. We can crate quiet corners for ourselves where we can just sit and be with a warm cup of tea.   

Therefore, our mindset truly matters in our lives. We can cultivate a positive attitude in our lives. We can set one or two small, realistic goals n our lives and we can take steps to achieve these goals. 

So, what would you like to accomplish this year? A new year gives us a blank sleight, a hopeful new beginning to do things differently. It may be as simple as sitting down and deciding what’s missing in your life now. Maybe you’d like to socialize more or take a few day trips over the course of the year. Or you may want to start a new hobby. Or, maybe you’d like to start a blog. Or write a book.

Whatever it is, make sure that you write down your goal in your planner. Then break up the goal into small, achievable steps. Make sure it’s something you can complete in 10 or 15 minutes. That way, you’ll be sure to be able to do it even on those hardest days.

For example, say you want to bet more active. Maybe you’d like to walk for 20 minutes a day, 5 days a week. Just be sure to write it down. Then once you write it down, be sure to write it into your schedule. To do that, you must decide on the time you’d like to work on one part of your goal.

If there are days you can’t walk because you’re sore or tired, give yourself some grace and start again the next day. Don’t beat yourself up. Just keep progressing slowly.

By taking these steps, you’ll feel more in control of your life, despite living with a chronic illness.

Try it!

How to Enjoy the Holiday Without Overdoing it By Irene Roth

by irenesroth

It’s starting to look a lot like Christmas. We received a fresh dusting of snow and everyone’s lights and decorations are up on display for the holidays in my neighborhood. How can we ensure this festive season doesn’t become a burden for us, making us sicker and unable to enjoy the holidays because we’re in a flare.

First, decide what the holiday will look like for you. What traditions do you want to hold onto and which ones would you like to let go of. If you’re Christian probably going to church is an important part of your celebrations. For a Christian, celebrating Jesus’ birth is important. This after all is the reason for the season.

Second, be realistic with your celebrations. Going to endless parties or overconsuming rich food is not something that is in my life any longer. I have let go of getting the perfect gift or buying three or more gifts for each family member. Now, we have set a monetary limit on how much we spend on each family member. We’ve done the same with our friends.

Third, practice self-care. Keep hydrated, get enough sleep, and limit alcohol. We tend to overdo and overindulge during the holidays. This can lead to more pain and disability as well as sleepless nights. Be sure to make some time for yourself every day, even if it’s for fifteen or twenty minutes a day. Read, put on some calming music, journal, or just sit and enjoy your Christmas tree lights.

Fourth, prioritize healthy eating. Focus on eating healthy foods most of the time. Practice the 80/20 rule. Make sure that you also allow yourself to have a good holiday. Just pick and choose what you’ll have.

Last, pace yourself.  Plan recovery days into your schedule and don’t try to do too much at once. For instance, if you go out to a family, get together on one day, schedule a quiet day the next day. This will help you recover and feel better and more in control of your health.

By taking these steps, you can rest and have a good holiday. You can also take steps to relax and be. But most importantly, you can enjoy the holidays more and be ready for the new year.

Why Is There Still A Stigma Behind Mental Health Therapy?

by irenesroth

By Larissa Martin

Published on Unwritten on Jun 10, 2024

For years, I was against therapy. I didn’t think that I needed to go. I thought that my mental health was “fine,” and I worried that a therapist might give me medications that I didn’t want. Also, as someone who lives with family, I didn’t want my family to know details of my personal conversations with my therapist.

Eventually, though, I decided to try therapy.

I started seeing a therapist in 2021, went for a year, took a break from therapy, and then started again last year. I went back into therapy because I thought that I needed it — and I was right. Since re-starting therapy, I’ve seen my therapist regularly, and I now know that going back to therapy was a good decision.

Therapy still has a huge stigma around it — and people have plenty of misconceptions about it, too.

One of the biggest misconceptions about therapy is that it’s mainly for people who are going through mental health crises. While that’s a valid reason to go to therapy, and many people start therapy after traumatic life events, therapy can help anyone. The point of therapy is to help people cope with everyday life experiences, like work, family life, stress, burnout, and the weight of current world events.

I didn’t go back to therapy because I was in crisis.

I returned because I felt like I had more work to do on myself, and therapy could help me reach my goals. So if you’re curious about therapy but aren’t in crisis right now, don’t be afraid to look for a therapist. Don’t wait until you’re in serious need of mental health help before seeking out therapy; therapy can actually help you decrease the severity of how difficult events impact you.

Many people may also think that after you spend a few sessions spilling your guts to your therapist, they’ll put you on medication when you don’t really need it. It’s OK to be against medication. However, the reality is that your therapist is mainly there to suggest ways to cope that don’t involve medication. In most areas, therapists can’t even legally prescribe medication — that’s a psychiatrist’s or primary care doctor’s job. Your therapist may suggest that you also see a psychiatrist, but that’s not a decision they can make for you.

Your therapist’s job is to listen to you, validate your feelings, help you break unhelpful thought patterns or behavior urges, and keep everything you say confidential. They’re not going to medicate you. And if your therapist’s approach doesn’t work for you, there are plenty of others who could fit your needs better, and you can even ask your therapist for referrals.

We need to stop acting like going to therapy is a bad thing and start talking about how therapy can help us.

Seeing a therapist doesn’t mean that anything’s “wrong” with you; it doesn’t mean that you’ll end up on medication, and it also doesn’t mean that you’ll be in therapy forever. A therapist can help you get to know yourself better and also help you cope with the hard parts of your life — all without telling anyone what you said in their office. All of us want to reach our full potential, and therapy can help us do that. Therapy can help us find better mental health and the tools to live a happy life — and there’s nothing better than that!

Navigating Daylight Saving Time with Fibromyalgia – By Irene Roth

by irenesroth

Spring is always such a hopeful time of year. There are longer days. Sunnier days, and of course it starts getting warmer.

But as the clocks are moved forward, it can be very hard for people living with fibro to function for a while.

Daylight Saving Time (DST) changes can be challenging for anyone, but for those living with fibromyalgia, the transition can exacerbate both physical and psychological symptoms.

Fibromyalgia is a chronic condition characterized by widespread musculoskeletal pain, fatigue, and cognitive difficulties. Adjusting to the shift in time can disrupt sleep patterns, exacerbate pain, and heighten stress levels.

However, with some proactive strategies, individuals with fibromyalgia can navigate these changes more effectively. Here are some to consider.

*1. Prioritize Sleep Hygiene

One of the primary challenges of DST changes is the disruption of sleep patterns. Individuals with fibromyalgia often struggle with sleep disturbances, which can worsen with the time shift.

To lessen the impact of less sleep, prioritize sleep hygiene practices such as maintaining a consistent sleep schedule, creating a relaxing bedtime routine, and ensuring your sleep environment is conducive to rest.

*2. Gradually Adjust Your Routine

Rather than attempting to adjust to the time change abruptly, gradually shift your schedule by going to bed and waking up 15 to 30 minutes earlier each day leading up to DST. This gradual adjustment can help minimize the shock to your system and make the transition smoother.

*3. Manage Pain and Discomfort

The onset of DST changes can intensify fibromyalgia symptoms, including pain and discomfort. Implement pain management techniques such as gentle stretching, heat therapy, or relaxation exercises to alleviate discomfort and promote relaxation during this time of transition.

*4. Maintain Regular Physical Activity

While it may be tempting to decrease physical activity during times of increased pain or fatigue, regular exercise can actually help alleviate symptoms associated with fibromyalgia. Engage in low-impact activities such as walking, swimming, or yoga to improve mood, reduce stress, and enhance overall well-being, even amidst DST changes.

*5. Practice Stress Management

Stress can exacerbate fibromyalgia symptoms, so it’s essential to prioritize stress management techniques during DST transitions. Incorporate mindfulness, meditation, deep breathing exercises, or other relaxation techniques into your daily routine to help calm the mind and reduce stress levels.

*6. Be Kind to Yourself

Remember to be patient and compassionate with yourself during this adjustment period. Living with fibromyalgia requires resilience and self-care, so prioritize self-compassion and recognize that it’s okay to take things one step at a time.

7. Stick to Healthy Habits

Maintain a balanced diet, stay hydrated, and limit caffeine and alcohol intake, as these factors can impact sleep quality and exacerbate fibromyalgia symptoms. Consistently practicing healthy habits can support your overall well-being and help you better manage the challenges of DST changes.

Thus, navigating DST changes with fibromyalgia requires a proactive approach to managing both physical and psychological symptoms. By prioritizing sleep hygiene, gradually adjusting your routine, managing pain and discomfort, maintaining regular physical activity, practicing stress management, seeking support, being kind to yourself, and sticking to healthy habits, individuals with fibromyalgia can effectively cope with the challenges of DST transitions and maintain their overall well-being.

Irene Roth

Irene Roth is a freelance writer who has a passion for helping the chronically ill. Having struggled with four different chronic illnesses for over 20 years has taught her a lot of valuable lessons. Her writing showcases tips and tricks of how to not only live but thrive with chronic illness. She has published over 150 e-books and over 1,800 articles for the chronically ill on how to cope with their pain and fatigue. For more information and tips, please visit her website at: https://livingwellwitharthritis.wordpress.com/

The Importance of Prioritizing Self-Care By Irene Roth

by irenesroth

Do you find that you want to do it all and be everything to everyone?  If you do, you know it comes at a high cost to you as a chronically ill individual. It’s easy to lose sight of yourself in the process. Perhaps somewhere down the line, you may have been led to believe that taking care of yourself is selfish. However, this isn’t the case. In fact, for a chronically ill person, self-care is a lifeline to health and well-being.

But on an even more basic level, there is a firm line between self-care and being selfish. Being selfish implies that the world revolves around you, while self-care acknowledges that the world includes you and your needs. You are a very important part of your world. It means giving yourself the attention, compassion, time, and energy that you need and deserve.

Here are five ways to take care of yourself.

*1. Slow down

There never seems to be enough time to do everything you want or need to do. Yet, rushing through your daily activities often robs you of the experiences you are living through. There is so much in our live to experience such as this cup of hot coffee, this fresh maple glazed donut, or this warm lavender bubble bath. Slowing down can help you experience all of these things deeply. Further, slowing down can help you gain less weight, maintain lower blood pressure, and experience less anxiety.

*2. Make yourself a priority

We often schedule a massage or manicure after everything else is in place and done. This may mean that by the time we get to our massage or manicure appointment, we’re so tired we can’t enjoy it as much. We may fall asleep on the massage table or not even appreciate the pretty shade of red that our manicurist put on our nails. Therefore, it may be better to schedule these activities at times of days when we’re not exhausted and we can enjoy them. This may mean that we shouldn’t try to do too much before or after these wonderful events.

*3. Don’t skimp on sleep

Sleep helps all aspects of our health and well-being, especially the molecular, energy balance as well as intellectual function, alertness, and mood. So, we should strive to get 7 or 8 hours of good quality of sleep. This may be difficult for a chronically ill person to achieve. However, working with a holistic nutritionist can be the answer to your issues. She can help you come up with a supplement plan that will take your sleep from mediocre, at best, to good.

*4. Threat yourself

Buy yourself nice little gifts. We all treat our friends to nice things. Why not do the same for us? Perhaps get yourself a nice bouquet of flowers, or a new cell phone case. This can boost your morale and serve as a reminder that you’re worthy.

*5.  Discover your authentic self

It’s easy for us to create identities around our rules and other people. But who are we when our roles are stripped? Explore your identity and values in order to nurture the best version of yourself. Then do things that are in line and celebrate who you are. This can help you feel more in tune with who you truly are.

By taking these steps, you will be prioritizing your self care.  But what’s more, you will be living a better quality of life.

Being overextended, over-scheduled, and exhausted means you have to push back all the things you know are good for you and put them on a back burner. That shows a complete lack of self-respect.

So why not start by making yourself a priority? Why not make your self-care a priority? This can really be time to celebrate who you are in between bouts of chronic illness.

You deserve self-respect. Make yourself a priority today and take care of yourself.

Irene Roth

 

Irene Roth is a freelance writer who has a passion for helping the chronically ill. Having struggled with four different chronic illnesses for over 20 years has taught her a lot of valuable lessons. Her writing showcases tips and tricks of how to not only live but thrive with chronic illness. She has published over 130 e-books and over 1,500 articles for the chronically ill on how to cope with their pain and fatigue. For more information and tips, please visit her website at: https://livingwellwitharthritis.wordpress.com/