Tag: mental-health

Practice Energy Conservation By Irene Roth

by irenesroth

One of the best ways to pace ourselves is to break big tasks into small components. It can be hard for a chronically ill individual to do a lot on any given day. This is especially the case if we didn’t sleep well or are experiencing additional inflammation and/or pain. On such days, we really need to pace ourselves and practice self-care.

Here are a few ways to break large tasks into smaller components.

*1. Decide what you absolutely need to get done today. Do the smaller tasks that can be done within a few minutes first, just to get them out of the way. Then you can focus on those more involved tasks.

*2. Decide which large task needs to be done. Then take that task and break it up into small units. For instance, if you have to clean out the garage, perhaps doing the sweeping one day, tidying things up on another day, and then washing and deep cleaning over a few days.  

*3. Write down how you intend to divide your large task. Sometimes we may forget how much we planned to do on a particular day. We may overdo it and then be in agony for a few days or a week, putting a damper on how we feel overall and our quality of life. This can also wrack havoc with how we feel and our pain levels.

*4. Accept that you won’t be able to get the large task done in one day. Try not to feel bad that you can’t accomplish this feat but instead accept that you are going to get it done over a few days or even a week. The most important thing is that you are still completing what you need to do. It may not be perfect, but it’s where you are now.

By taking these steps, you will be practicing energy conversation and pacing yourself. In the process, you will be feeling better and more confident that you can keep going and doing things that you need to do.

Try it!

Irene Roth

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/

Embracing Stillness: How Introverts Can Thrive with Chronic Illness – By Irene Roth

by irenesroth

Can Being an introverted, sensitive person actually help us live with a chronic illness? This question has been on my mind for quite some time lately. Being a sensitive, introverted person has helped me make some important discoveries along the way. I will share them in this article.  

Living with a chronic illness often involves navigating a complex labyrinth of physical, emotional, and social challenges. Amidst the whirlwind of doctor’s appointments, treatments, and flare-ups, many individuals find solace in the quiet corners of their own minds.

It’s not uncommon to observe that chronically ill individuals often exhibit introverted tendencies, seeking refuge within themselves to cope with the unique struggles they face on a daily basis. And our gut can tell us a lot about ourselves as well as how we should face a difficult day.

Introversion is often misunderstood as shyness or social anxiety. It is more accurately characterized by a preference for solitary activities and introspective thought. It’s not about being antisocial, but rather finding energy and fulfillment from within rather than external stimulation. For chronically ill individuals, this internal focus becomes not just a preference, but a necessity for self-preservation.

One of the primary reasons for this inclination towards introversion is the constant battle with symptoms that accompany chronic illness. Fatigue, pain, and other debilitating symptoms can leave individuals feeling drained both physically and mentally, making social interactions challenging and exhausting. In such circumstances, introverts may retreat into solitude to conserve their limited energy and find respite from the constant onslaught of their illness.

Living with a chronic illness can be incredibly challenging, but being a sensitive person and an introvert can offer unique advantages that help individuals navigate this journey with resilience and grace.

Here are eight benefits of being a sensitive introvert when faced with chronic illness:

*1. You’ll Have a Heightened Self-awareness:

Sensitive introverts tend to be highly attuned to their own emotions and bodily sensations. This heightened self-awareness enables them to recognize subtle changes in their health early on, allowing for prompt intervention and management of symptoms.

*2. You’ll Have More Empathy and Compassion:

Sensitivity often goes hand in hand with empathy, allowing individuals to intuitively understand and empathize with the struggles of others. This compassion not only strengthens social connections but also facilitates support networks among chronically ill individuals.

*3. You’ll Have Moments of Creative Expression:

Many introverts are naturally creative and expressive, finding solace and meaning in artistic pursuits such as writing, painting, or music. Engaging in creative activities can serve as a therapeutic outlet for processing emotions and coping with the challenges of chronic illness.

*4. You’ll be More Adaptable:

Living with a chronic illness requires constant adaptation to changing circumstances and limitations. Introverts, accustomed to introspection and problem-solving, are often adept at finding creative solutions and adapting to new challenges with resilience and grace.

*5. You’ll Have Strong Boundaries:

Sensitivity to external stimuli often prompts introverts to establish firm boundaries to protect their physical and emotional well-being. This ability to set boundaries is crucial for managing energy levels and avoiding overexertion, especially when living with a chronic illness.

*6. You’ll Choose Who to Socialize With:

Introverts prefer quality over quantity when it comes to social interactions, choosing to invest their limited energy in meaningful relationships with trusted friends and family members. This selective approach to socialization ensures that individuals receive the support and understanding they need while conserving their energy for self-care.

*7. You’ll Have a Resilience in Solitude:

While social support is important, introverts also derive strength and resilience from solitude. Time spent alone allows them to recharge, process emotions, and regain a sense of equilibrium, essential for coping with the challenges of chronic illness.

*8. Appreciation for Small Joys:

Sensitivity to life’s nuances often leads introverts to appreciate the beauty in simple moments and everyday experiences. This ability to find joy and meaning in small pleasures—whether it’s a quiet walk in nature, a warm cup of tea, or a heartfelt conversation—can provide comfort and solace during difficult times.

In essence, being a sensitive introvert can offer a multitude of benefits for individuals navigating the complex landscape of chronic illness, from heightened self-awareness and empathy to resilience and appreciation for life’s simple joys.

By embracing these innate strengths and leveraging them effectively, chronically ill individuals can cultivate a sense of empowerment and well-being despite the challenges they may face. I love how being introverted can help all of us.

Strategies for Pacing With Chronic Illness by Irene Roth

by irenesroth

If you live with chronic pian or fatigue, you know the importance of pacing. Yet, it’s so hard to bring about in our daily lives. It’s easier to carry on until we’re exhausted because that’s what we’re used to. If we appropriate this kind of mentality, we will be constantly overdoing it.  We may feel like we’re stuck in a vortex of our own making, which is making us sicker and feeling less resilient by the day. This cycle can be frustrating and it can also grate on our self-esteem.

Before we go into a tirade of self-criticism, let’s realize that learning how to pace ourselves is a skill that’s hard to learn. It’s a continual work-in-progress. In other words, don’t beat yourself up if you don’t live up to your pre-established pacing strategies once in a while. Just don’t give up. Set small goals and keep on going.

Here are three more ways to pace yourself.

*1. Delegate

If possible, allow others to help you. Let your kids or spouse help out, even if they don’t wash dishes or fold clothes like you do. Remember, you don’t have to do everything yourself. Asking for help can free up your time and conserve energy.  

*2. Don’t overdo it

It’s okay if you don’t get everything done every day that you want. This one is difficult for me. Once I start cleaning my home, I want to get everything done on one floor. Then I’m exhausted, sore and stressed out.

We all need to divide up our tasks into a few sessions, with breaks in between. Telling that we have to get everything done in one day frazzles us because we’ll put way too much pressure on ourselves. Maybe we should accept that we won’t get everything done. Remember, you’re not a failure if you don’t get everything done on your to-do list. This is where flexibility comes in. There’s always tomorrow.

*3. Take breaks

Self-care isn’t selfish but vital for our health and well-being. Taking breaks is part of self-care. This can help your physical and mental health.

Part of pacing is building in regular rest breaks, be it ten minutes every few hours or ever hour. It’s completely up to you. Pace yourself according to your needs. Be extra kind to yourself on hard days by taking extra time off.  

You can do many different things on your break: crochet, journal, lie down, color, take a nap, cuddle with your pet, and much more. You can choose what puts a smile on your face.

Pacing breaks can give you mental clarity, clam, physical rest, inspiration, or even motivation. They may be relaxing breaks, productive breaks, or enjoyable ones. You get to choose.

By pacing yourself, you can live a much more resilient and confident life because you’ll know that you’re managing your life in a way that won’t make you feel more pain and fatigue.

So, take a break regularly. Breathe, relax, and then carry on. You deserve it.

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/