Month: November 2024

by Irene Roth, Blog Editor/Writer

As we’re all aware, living with fibromyalgia presents a unique set of challenges that affect both the body and mind. With chronic pain, fatigue, and cognitive issues (often called “fibro fog”), managing daily life can feel overwhelming. In addition to physical symptoms, emotional and mental well-being can take a toll.

One powerful way to find relief and restore balance is by creating an inner sanctuary—a mental and emotional refuge that helps reduce stress and provide comfort. For those with fibromyalgia, this practice is not just beneficial but, I dare say, essential.

Creating a mental and emotional space for ourselves is about building a personal refuge where you can find peace, clarity, and emotional balance amidst the challenges of living with fibro. You can create such a sanctuary by designating a quiet time and space to get away from it all for a few minutes every day.

Here are some benefits to creating an inner sanctuaryComments 44 Comments in moderation

1. Cope Better with Chronic Pain

Creating an inner sanctuary allows you to develop a mental space that offers relief from the intensity of pain, even if only for a few moments. Visualization techniques, such as imagining a peaceful garden or a serene ocean, can help calm the nervous system, which is often hypersensitive in people with fibro. This mental retreat can reduce stress levels, which tend to fibro symptoms. It’s a way to reconnect with a sense of calm and agency over your well-being.

2. Manage Fibro Fog

Cognitive difficulties, such as memory lapses and trouble concentrating, are common with fibromyalgia. These symptoms can lead to frustration and anxiety. Creating an inner sanctuary can serve as a safe mental haven where you can practice mindfulness, grounding exercises, or deep breathing to clear your mind. By regularly retreating to this inner space, you can train yourself to pause and refocus, which can alleviate the stress and mental fatigue associated with fibro fog.

3. Reduce Emotional Stress

Stress is a significant trigger for fibromyalgia flare-ups. Because the body’s response to stress can worsen pain and fatigue, managing emotional well-being is crucial. Creating an inner sanctuary provides a place for emotional healing where you can detach from the pressures of daily life, reflect, and release emotional tension. Whether through visualization, meditation, or prayer, the inner sanctuary serves as a tool to regulate your emotions and cultivate inner peace, reducing the impact of stress on your condition.

4. Restore Sense of Control

Living with fibromyalgia can make you feel like you’ve lost control over your body and your life. Pain, fatigue, and cognitive difficulties can make everyday tasks seem insurmountable, leading to feelings of helplessness. Your inner sanctuary is a space you have full control over. You decide its design, atmosphere, and purpose. Whether it’s a space for meditation, prayer, or simple relaxation, it is yours to shape as you need. This feeling of control over your inner world can help balance the unpredictability of fibromyalgia, restoring a sense of empowerment.

Fibromyalgia is a lifelong condition, and building resilience is key to managing it effectively. An inner sanctuary can help you nurture that resilience. It serves as a reminder that even in the face of physical pain and emotional struggle, you have a space of calm within you. Regularly returning to your sanctuary reinforces the idea that peace is always available, no matter what’s happening externally. This practice of self-compassion and mindfulness enhances emotional strength and helps you cope better with the ups and downs of fibro.

5. Build Resilience

For people living with fibromyalgia, creating an inner sanctuary is more than just a relaxation technique. It’s a survival strategy. It provides a refuge from pain, a tool for managing cognitive fog, a way to reduce stress, and a means of restoring control over your life.

By cultivating this internal space, you can develop greater resilience and emotional well-being, making the journey with fibromyalgia more manageable. Your inner sanctuary is a place of healing, peace, and empowerment—accessible at any moment, no matter the external circumstances.

by Irene Roth – Blog Writer/Editor

Living with fibromyalgia is a journey marked by persistent pain, fatigue, and cognitive challenges often referred to as “fibro fog.” These symptoms can create emotional turmoil, leaving individuals feeling overwhelmed, frustrated, and isolated.

However, cultivating mental resilience can empower those living with fibromyalgia to navigate these challenges and enhance their quality of life. Mental resilience is the ability to adapt to adversity, bounce back from difficulties, and maintain a positive outlook despite life’s obstacles. Here are several strategies for fostering mental resilience while managing fibromyalgia.

1. Develop a Strong Support Network

One of the cornerstones of mental resilience is having a strong support system. Surrounding yourself with family and friends who understand and empathize with your struggles can provide significant emotional comfort. Consider joining support groups, either in-person or online, where you can connect with others who share similar experiences. These communities can offer validation, encouragement, and practical advice for managing fibromyalgia.

When you share your journey with those who understand, it creates a sense of belonging and reduces feelings of isolation. Connecting with others who face similar challenges allows you to exchange coping strategies, learn from their experiences, and gain insights into how to navigate your own journey.

2. Practice Self-Compassion

Mental resilience begins with how you treat yourself. Living with a chronic illness can bring about feelings of guilt or frustration, particularly when you are unable to meet your own expectations. Practicing self-compassion involves treating yourself with kindness and understanding during difficult times. Acknowledge that it’s okay to feel frustrated, sad, or overwhelmed. These feelings are valid and part of the human experience.

Take time to reflect on your accomplishments, no matter how small. Celebrate your efforts, whether it’s getting out of bed, completing a household chore, or engaging in a favorite hobby. Recognizing your strengths and progress can foster a more positive self-image and enhance your mental resilience.

3. Establish a Routine

Establishing a daily routine can provide structure and predictability, which is especially beneficial for those living with fibromyalgia. Routines can help manage symptoms by creating a balanced schedule that incorporates rest, activity, and self-care. Having a set routine can reduce anxiety by providing a sense of control over your day-to-day life.

Consider incorporating activities that promote well-being, such as gentle exercise, meditation, or mindfulness practices. Scheduling these activities can encourage you to prioritize your health while also allowing for flexibility. On days when your symptoms are particularly challenging, remember to adjust your routine as needed, allowing space for rest and self-care.

4. Focus on Mindfulness and Stress Management

Mindfulness practices, such as meditation and deep breathing exercises, can significantly enhance mental resilience. These techniques help to center your thoughts, reduce stress, and foster a greater sense of calm. Practicing mindfulness allows you to become more aware of your emotions and reactions to pain, enabling you to respond in a more constructive manner.

Start with just a few minutes of mindfulness practice each day. Use guided meditations or breathing exercises to help you get started. Over time, these practices can build emotional strength, improve your ability to cope with stress, and enhance your overall well-being.

5. Educate Yourself About Fibromyalgia

Knowledge is power. Educating yourself about fibromyalgia can help demystify the condition and empower you to advocate for your health. Understanding your symptoms, treatment options, and coping strategies can enhance your confidence and resilience.

Consider joining workshops, reading books, or following reputable sources online that focus on fibromyalgia and chronic pain management. The more informed you are, the better equipped you’ll be to make decisions about your care and communicate effectively with healthcare providers.

6. Embrace Flexibility and Adaptability

Living with fibromyalgia requires flexibility and adaptability. Your symptoms may vary from day to day, so it’s essential to cultivate a mindset that embraces change. Accept that some days will be more challenging than others, and it’s okay to adjust your plans accordingly.

By learning to adapt to your circumstances, you can maintain a sense of control over your life despite the unpredictability of fibromyalgia. This resilience will allow you to face challenges with a more positive outlook, reducing feelings of frustration and hopelessness.

Cultivating mental resilience as a fibromyalgia sufferer is an ongoing journey that requires self-compassion, support, and the willingness to adapt. By developing a strong support network, practicing mindfulness, establishing a routine, and embracing flexibility, you can empower yourself to face the challenges of fibromyalgia with courage and hope.

by Guest Blogger Dale Rockell, Fibro and Photos

My Oxford Dictionary describes courage as the “ability to control fear when facing danger or pain”.

Living with Fibro is not a choice so are we courageous for coping and keeping going? Unfortunately, we have a nervous system that is stuck in ‘fight or flight’ so it’s not so easy convincing our bodies there is no danger, if this applies, but we carry on the best we can and learn techniques to acknowledge and cope.  We may be very good at masking our fears of our situation including financial considerations, societal understanding, expectations and stigma, and the impact on relationships, but it takes more courage to open up and share our stories, concerns and challenges. 

Fibro creates a ‘new normal’.  We have to be courageous in setting new boundaries with ourselves and others, accepting limitations and building new routines, feel able to share our story and challenges with others for understanding of how we need to live and any support needed, and adapt our activities so that we still feel we have a life, albeit maybe not the one we, or others had hoped.  It also takes courage to let things and people go that no longer serve us or we are no longer able to do, to hang on may only cause more pain.  Courage comes initially from appreciating the little things that you do to make your Fibro life easier to cope with.

I have been fascinated by spiritual philosophy for many years, and practised yoga and meditation for over 20 years. When Fibro hit very hard in 2019, I found myself strangely at peace with it, I was in too much pain, fatigued and lacking cognitive function to do anything else, something told me to just go with it, despite having to leave a good management job.  Courage was needed more in dealing with others’ fears, expectations and lack of understanding, but ultimately in my understanding that there was no danger, just a lot of pain.

As much as managing personal boundaries and understanding our needs is important, I believe we should also have the courage to keep testing our limitations, research how our symptoms respond to know if we’re improving our function, and to not apologise for trying to have some life despite Fibro. 

In October 2024 I was asked by the Photographic Club I joined in April if I would do a short presentation about how photography helps me cope with Fibro.  I shared my story, including my logistics management background and professional qualifications as I felt I should pre-qualify that I’m not lazy and proactively address potential stigma, with images from the past five years; blending the photographic aims with the positive and negative impact by, and on my Fibro.  I finished my talk in a lot of pain and significant cognitive decline, but the overwhelming response from members was positive and of genuine interest in both Fibro and my photography.  I hardly slept that night because of the pain, but felt a sense of achievement.

Having the courage to share my story for the first time with people who knew very little, if anything, of Fibro or me as a person opened up many more conversations, new friendships, and an invitation to speak to another local group in February 2025, plus a comment from a member who knew someone with Fibro, had been sceptical of how much they said it impacted them but were now challenging how they view that situation.

I have now been sharing my Fibro and photography journey for two years. I doubted myself at first, but the Fibro community encouraged and supported me, particularly as a man with Fibro.  I found courage by finding my ‘tribes’ with common interests and passions in the online worldwide Fibro community, and the local photographic community, albeit with very careful pacing, and finding your ‘tribe’, a community that resonates with you, is my biggest recommendation to others with Fibro.

Dale Rockell is a photographer based in the historic UK market town of Leighton Buzzard, and is very lucky to be within a short walk of some great countryside including woodlands and the Grand Union Canal. The photographs displayed in this post have been provided, with permision, by Dale, for your enjoyment.

While his main focus is landscapes – including what has become known as ‘portal’ images, he enjoys the opportunity of capturing and creating nature, cityscapes, portraits, models, travel, and abstract smoke art images, when the opportunities arise. A selection of his images can be viewed on the main menu of his website https://fibroandphotos.wordpress.com/.

He lives with Fibromyalgia, a chronic health condition. When he had to leave his management career in 2019 after Fibromyalgia brought him mentally and physically to a standstill, photography become one of his creative therapies, (along with music), to distract him from the 24/7 discomfort and challenges of living with fibro.