Coping With Fibromyalgia Pain

When your fibromyalgia pain flares up, a bad mood does not have to follow. If you think back to days when you had bad fibromyalgia pain, chances are a few of those days turned out to be good days. Maybe you did something fun with your family or maybe you had a good laugh with friends.

Make it easier to cope with the bad days by creating a personalized plan for dealing with fibromyalgia pain. Difficult days are inevitable. Plan and take control of the bad days so that fibromyalgia syndrome does not take control of you.

Why create a plan to cope with fibromyalgia syndrome?  When fibromyalgia syndrome and other signs and symptoms are severe, you might not be thinking clearly. This isn't the time to make a plan for coping. Instead, creating a plan when you are feeling better helps to ensure you are ready when a difficult day arrives.  A flare of fibromyalgia syndrome can send you into a spiral of stress and despair if you aren't prepared.  But having a plan to follow can give you a sense of control over your signs and symptoms.  Rather than worry about what to do when you feel bad, you can turn to your plan and focus on ways to feel better again.

What should be in your plan for fibromyalgia syndrome?  Your plan for a bad day should include ideas for coping with your fibromyalgia pain and other signs and symptoms you typically experience. Write down your options for coping and keep your list where you can find it when you feel a bad day coming. Over time, you will discover what works best for you and know exactly what to do when you start feeling bad.

Include these steps in your plan:

1. Tell someone when you are having a difficult day. You might be tempted to keep it to yourself, but resist that urge. While some alone time is a good way to relax, isolating yourself for days can end up making you feel lonely. Tell an understanding friend or family member that you are feeling frustrated or overwhelmed. But do not dwell on your fibromyalgia signs and symptoms.

2. Ask for help when you need it. Make a list of people who can help you and enlist their support in advance of bad days. For instance, a family member may be willing to fix meals or run errands for a day. You may be reluctant to be a burden, but your friends and family know you will ask for help only when you really need it. They love you and want to help.

3. Identify other resources for assistance. Other resources in your community may be available to help you complete necessary tasks when you are having a really difficult day. Temporary changes that might help you get through a tough day might include shopping at a local grocery store that delivers. Using public transportation or a taxi may be an easier, less stressful way of getting where you need to go. Or you may be able to recruit neighborhood kids to help with yardwork.

4. Make a schedule. Write down the tasks you need to complete every day. Think about what's necessary and what can wait. When you are having a bad day, you can schedule your day around the necessary tasks. A schedule can help distract you from your fibromyalgia pain by keeping you focused on what comes next. And completing your tasks can make you feel better about your day. But be realistic. You don't want a packed schedule on a bad day. Expect that your usual tasks will take longer. Also schedule some downtime between tasks.

5. Find distractions. Identify activities that distract you from your signs and symptoms. Keep a stockpile of funny movies that make you laugh. Make a list of your favorite quick-read books. Good friends also can provide distraction. Get out of the house, if you feel up to it. A favorite museum or walking path is a good destination on a bad day, but take it easy and rest when you need to. Invite someone with a positive attitude to come along.

6. Relax. Set aside time for daily relaxation. Consider meditating, writing in a journal, listening to music or taking a bath. Deep-breathing exercises may help you cope with pain, improve your mood or increase your energy level.

Think about what is worked in the past to get you through a rough day. Add those ideas to your plan, too.  When should you use your plan?  Sometimes you can predict a flare up in fibromyalgia pain. You may know that stressful situations, such as holidays or special occasions, tend to set off your pain. Or you may know what signs and symptoms signal a flare, such as migraines or stomach problems.

When you feel a flare coming on, revisit your plan. Take a look at what is coming up on your calendar. Identify what is necessary and what is not. Focus your energy in the next few days on what is necessary. Plan time in your schedule for relaxation.  If you experience typical signs and symptoms of a flare, you don't need to call your doctor. Just follow your plan. But if you experience new or particularly intense signs and symptoms, make an appointment with your doctor.

How can you implement your fibromyalgia plan?  Focus on your schedule. Try to stay positive. Remind yourself that these fibromyalgia signs and symptoms will pass.

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