Posted by TENA/DIAMOND on 4/17/2009, 3:15 pm, in reply to "Fibromyalgia Tips for Coping#1"
Soak in a warm bath. Soaking in a warm bath, hot tub, or sauna or standing under a warm shower will serve two purposes. First, it will help you to relax tense muscles, reduce pain, and move more easily. Second, some studies show that the warm, moist heat may raise levels of endorphins and decrease levels of stress hormones. There may be an additional benefit as well. Healthcare professionals that specialize in sleep disorders have found that a warm bath before bedtime can help sleep be more restful.
Exercise regularly. According to the Arthritis Foundation, exercising regularly is important to ease symptoms of fibromyalgia. Because of the pain, trigger points and tender points, ongoing fatigue, and stiffness felt by people with fibromyalgia, many have become physically unfit. Aerobic or conditioning exercises -- such as walking, swimming, and biking -- have analgesic and antidepressant effects. Aerobic exercise can help enhance your sense of well-being and feeling of being in control.
Eliminate or reduce caffeine intake. Caffeine is one of the few food products that can induce a stress response. Too much caffeine can greatly increase nervousness, anxiety, and insomnia. As you make plans to de-stress your life, try limiting the amount of caffeine you take in. And remember, coffee is not the only source of caffeine. Tea and chocolate drinks also contain caffeine. Plus they contain ingredients like theophylline and theobromine, which also can stimulate the heart and central nervous system.
Use mind/body tools for relaxation. There are many relaxation techniques you can use to ease daily tension, anxiety, and pain. You might learn to relax with guided imagery, visualization, meditation, progressive muscle relaxation, deep abdominal breathing, self-hypnosis, or biofeedback. When you meditate and experience the relaxation response, your body is allowed permission to switch from the pumping "fight or flight" response into a calmer more peaceful mood. Studies show that when you step back from problems and use mind/body tools to relax, you produce brain waves consistent with serenity and happiness. In addition, talk with a counselor about ways to minimize negative self talk so you can become more optimistic about yourself and your illness.
Evaluate your sleep hygiene.Make sure your body is totally prepared for rest. You can't sleep if there is light in your room or if a TV is blaring in another room. Make sure your room is quiet, dark, and cool. Use earplugs if you are sensitive to noise, and wear an eye mask to block light. Eliminate afternoon caffeine from your diet, and exercise regularly -- although not near bedtime. Sometimes a snack that's high in carbohydrates can help induce sleep because it boosts levels of serotonin in your body. Serotonin is a chemical messenger that helps regulate mood, appetite, and sleep.
Consider joining a fibromyalgia support group. Support groups are geared toward meeting the needs of people with fibromyalgia. Support groups, which are often educational, are not psychotherapy groups. But they do provide patients and their families with a safe and accepting environment where they can vent their frustrations, share their personal stories, and receive comfort and encouragement from others. Ask your physician for some recommendations. or check with the Arthritis Foundation for support groups in your area.
Make time for you each day. Work for an overall lifestyle balance. Make time to do the things you "want" to do as well as the things you "have" to do. People with fibromyalgia are faced with special demands that other healthy people do not have. The task of coping with pain and fatigue each day makes it necessary to keep your priorities in order so you have the energy to reach your daily goals.
WebMD Medical Reference
SOURCES:
National Institute of Arthritis and Musculoskeletal and Skin Diseases: "Fast Facts About Fibromyalgia."
Arthritis Foundation: "Fibromyalgia: Treatment Options."
National Fibromyalgia Association: "Understanding Fibromyalgia and Chronic Pain."
McIlwain, H, MD, and Bruce, D, PhD. The Fibromyalgia Handbook, Holt, 2007.
Reviewed by Matthew Hoffman, MD on May 09, 2008
© 2008 WebMD, LLC. All rights reserved.
TENA/DIAMOND
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