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Pacing
Former Member
Posts: 1,876,323 The Mix Honorary Guru
This word seems to be coming up for me a lot recently and its something I find almost impossible. The difference in energy levels (and pain levels) between a good day and a bad day are enormous. So when I have a good day I try to get as much as I can done. When I'm having a crappy day I end up still pushing myself because things need to get done and I don't want fibromyalgia to be ruling my life. I also find it really hard to work out when to stop - the pain and fatigue kind of just hit me and then I'm struggling. I don't feel like I can currently identify any warning signs that I'm over doing it.
I've tried to get some answers from people with the condition, even going on the fibro boards and all get is "you'll just get used to it"...very helpful!
So does anyone have any experience with having to try and pace themselves so that they don't end up very tired and hurting? How did you learn to do it? Any tips?
Thanks!
I've tried to get some answers from people with the condition, even going on the fibro boards and all get is "you'll just get used to it"...very helpful!
So does anyone have any experience with having to try and pace themselves so that they don't end up very tired and hurting? How did you learn to do it? Any tips?
Thanks!
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Comments
Start with baby steps - so can you do something for half an hour a day? 5 days running? If so, go for that. Then add a second half hour each day to that. If that's working, try one hour and one half hour.
The key is to really ration yourself when you're having a good day - allow yourself an extra half hour at most on each activity slot.
You're right to break up your day, do short trips into town or whatever, but you need to understand and accept your limitations.
So, for example.
1. Getting up & having breakfast. You find yourself needing to have a sensible breakfast to set you up for the day and maintain a healthy diet. But getting up and making breakfast is tiring. Having a steady routine helps. Therefore, get up at the same time each day and make yourself breakfast and tidy up afterwards. If you can manage that every day. If you can't, then adjust the plan and have a rest on the sofa, watch some TV or knit or whatever works for you, then move onto the next thing.
2. Having allowed for a suitable rest after breakfast, get washed and dressed. Work out if you need a rest after that.
3. Work out how much 'out of the house activity' you can manage each day and build this in.
etc.
You'll also need to work out what general chores to do on a daily/weekly/monthly basis and spread these out so they don't build up to a amount that isn't manageable. Washing up is a good example of this. If you've got the energy to prepare, eat & wash up after a meal in one go then do that so that you don't end up with a mammoth washing up session being required. If you haven't got the energy to prepare, eat and wash up in one hit (reliably) then separate out the washing up and do 3 meals worth once a day as a separate activity with sufficient rest built in.
Who thought that organising your life and getting into healthy patterns was this hard!
I got up (after replying some emails and making some calls) had breakfast, out the washing out and then ended up fast asleep on the sofa for the best part of over and hour. I really need to go give myself a boot because I need to go and pick up my prescription (20 min walk away plus time waiting at boots then the walk back) and I'll have to have a nap. I feel totally unproductive I've got another load of washing to do, I'm not washed or dressed yet, the washing up is piling up (I've asked my housemate to do some considering I've managed to cook 2 nights in a row, and I'll have to tonight because she's not back til 9 and I'll be starving it I wait for her).
So yet again I'm not going to have managed any of the things that I want to do, and the chores that need doing aren't getting done. My housemate does her bit but shes not well either and she works stupid hours.
I really think I need to update my DLA claim and see if they 'll up my care component so I can get someone to do an hour of cleaning a week or something which would take the pressure off me somewhat.
Sorry I'm moaning, it's my own fault I pushed myself most of this week and now I feel shite so I shouldn't really be complaining!
Do you think having like a print out of my week from iCal where I can either pencil in things like laundry today and another chore another day (or put it in on the computer) would help or is that just too regimented?
I think you also need to reevaluate your definition of 'productive'. And to an extent I understand, because though I have nowhere near as severe a condition as you, i am still restricted some times.Attachment not found.
Pacing didn't go well today - got up washed and dressed had breakfast and then needed a nap - ended up sleeping for 2 hours on the sofa, I only got woken up by my housemate going to work. Then my short trip across town and then to boots to get my medication took nearly 3 hours. Didn't eat lunch (as normal) but I did stop for a drink and sat down a couple of times to rest on the way home. I didn't go into any shops on the way or on the way back but now I'm totally shattered and hurting. I'm not leaving the house tomorrow but I'm pissed off because I tried to make a concerted effort to pace myself and it all fucked up
Productiveness - I get what you're saying, and I know I hold myself to very high standards (I keep thinking "I did a bloody dissertation and now I can't even read some books and make some notes, how the hell am I going to be able to do my MA). What do you think I should be counting as being productive?
I'm seriously thinking of moving to a ground floor flat after Xmas if I can sort out the finances and I'm going to see if I can get a support dog maybe - I think it might really help.
I have my room to keep tidy, I'm trying to do research for my disability styling project, I have occasional time for pictures shoots (and then need a day to recover), I have to keep my make up kit together and clean, keep practicing my make up skills, keep up with current fashions, socialise with friends (which is rare tbh), get food, cook, and a few other things.
I live alone and seem to do three loads of laundry a week.
Bed sheets.
Towels, face clothes and bath mat.
Clothes and anything else.
Plus I hand wash my hand knit socks.
Urgh! I'll get there but wtf wont life work in my favour for once!!!
Pacing requires you to be proactive. It requires you to take responsibility and manage your own health. It requires you to do things to help yourself. It requires you to spread things out so you don't end up making yourself ill.
You say your duvet day keeps getting pushed back - to the extent that you've now got a migraine and are very tired. You're no longer being productive, and it's just going to take longer to recover now you've run yourself down.
You say life is chaotic - and you can't get a routine. Life is chaotic because you don't have a routine.
Get a pen and a piece of paper, work out what it is you need to do each week and each fortnight. Then spread them out across days, leaving yourself a total rest day each week or each fortnight or as often as you think you'll need it. Also work out a daily routine for yourself. If you're trying to stay fit & healthy then I would strongly recommend that that includes 3 meals a day. Even if those meals are small snacks, and they're at the same time (ish) each day. You need your body to know that you're looking after it, and it's getting regular, reliable nutrition to stop it going into defensive mode.
You may find that you can make photoshoots work, if you make sure you have a quiet day before hand and a duvet day straight afterwards for example. That will however mean you that need to plan and organise your life. So making sure that prescriptions are all sorted, making the most of the ring and collect service pharmacies offer so you can get all your medication in one trip without having to pick up and drop off prescriptions etc.
Make sure you do your laundry a few days in advance and so you don't need to do any for a few days afterwards etc.
It's dull, and it's boring, and it requires effort, but a lot of it is what being an adult and looking after yourself is all about. It's the same kind of planning and management that people with families, busy jobs, own businesses etc need to do.