THE FIBROMATES JOURNAL

by Irene Roth, Blog Editor/Writer

Living with fibromyalgia presents unique challenges, especially when it comes to managing daily energy. Many fibromates experience fluctuating levels of fatigue and pain, making it crucial to develop strategies that balance activity with rest. By adopting an energy-conscious approach, you can improve your quality of life and reduce the risk of flare-ups.

Here are key principles and strategies for effective daily energy management.

One of the biggest hurdles to managing fibromyalgia is the unpredictability of energy levels. Some days, you may feel capable of handling multiple tasks, while on others, even small activities feel overwhelming. Accepting this variability is essential for creating a sustainable energy management plan.

A helpful way to think about energy management is through the Spoon Theory, a concept developed by Christine Miserandino. It suggests that individuals with chronic illnesses have a limited number of “spoons” (units of energy) per day. Each activity—whether it’s showering, cooking, or socializing—costs a spoon. Once all spoons are used up, exhaustion sets in. Understanding this can help fibromates allocate their energy wisely. (I will discuss the Spoon Theory in more detail in next week’s blog.)

Essential Daily Energy Management Tips

1. Prioritize and Plan

Start each day by assessing what absolutely needs to get done. Rank tasks by priority and spread them out over the day or week. Keep a planner or use an app to organize responsibilities, ensuring you don’t overload yourself on high-fatigue days.

2. Pace Yourself

One of the most effective ways to manage energy is through pacing. Instead of doing a task all at once, break it into smaller steps. For example, rather than cleaning the entire house in one go, focus on one room per day. This prevents exhaustion and allows for necessary rest breaks.

3. Take Scheduled Breaks

It’s easy to keep pushing through when you’re feeling good, but this often leads to a “crash” later. Set a timer to remind yourself to take breaks every 20-30 minutes. Sit down, close your eyes, or practice deep breathing to recharge before continuing.

4. Listen to Your Body

Fibromyalgia symptoms fluctuate, so tuning into your body’s signals is crucial. If you feel increased fatigue or pain, it’s time to slow down or stop. Pushing past your limits often results in worsened symptoms the next day.

5. Balance Activity and Rest

Adopt an “activity-rest cycle” throughout the day. Instead of using up all your energy in the morning, balance activities with downtime. If you cook lunch, follow it with 15-20 minutes of rest before tackling another task.

6. Implement Gentle Movement

Although it may seem counterintuitive, light movement can actually help manage energy levels. Gentle stretching, yoga, or short walks can prevent stiffness and improve circulation. However, be mindful of overexertion—listen to your body’s limits.

7. Get Quality Sleep

Fatigue is a major symptom of fibromyalgia, and poor sleep exacerbates the problem. Develop a nighttime routine that promotes relaxation, such as reducing screen time before bed, using white noise machines, or taking a warm bath. Aim for a consistent sleep schedule to improve energy levels during the day.

8. Learn to Say No

Social obligations and external pressures can drain energy quickly. Practice setting boundaries and saying no to activities that feel overwhelming. Prioritize self-care and recognize that declining an invitation today can mean preserving energy for something more meaningful tomorrow.

Managing daily energy with fibromyalgia requires patience, self-awareness, and intentional choices. By prioritizing tasks, pacing yourself, taking breaks, and maintaining healthy habits, you can create a balanced lifestyle that allows you to thrive without burnout. Remember, small adjustments can lead to significant improvements in your overall well-being.

Energy management is a journey, and every step you take toward a sustainable routine is a victory. Be kind to yourself, honor your body’s limits, and celebrate the progress you make along the way. You deserve a life filled with moments of joy and peace, even while managing fibromyalgia.

by Shelley Taylor, Guest Blogger

I haven’t written in a while. But tonight, I just got inspired to sit and write some musings from the past while.

I’m having a hard time navigating all the political stuff and negativity. I don’t want ANY news. Facebook was/is my fun place to look at new recipes, photos of cats and dogs, and stay connected with family and friends. Like many others, I’m shifting to eventually weaning off social media. Maybe one day, just not right now.

I haven’t even been doing much cooking lately. My energy stores are always compromised with the Fibro and other comorbidities. Sadly, I’ve been running on empty for way too long, and finally got in to see my GP.

We have a hate/dislike relationship, and ‘white coat syndrome’ is absolutely a thing for me about him. I have no issues with any other doctors in my world. But he’s different. He’s argumentative, dismissive, and disdainful of any knowledge I may have about my body and conditions.

So, I put off being checked out (to avoid him), and the resulting blood test results have confirmed. I unfortunately, should have gone in sooner.

It’s nothing urgent or catastrophic. I thank God that most of what I have is fixable. It all explains why I’m so fatigued these days! However, in many ways, this has been a wake-up call for me.

First, I absolutely have to deal with the relationship issue with my doctor. I’ve already done this before and received an apology from him. He intimidates the h*ll out of me, so I need to fix that. My health and well-being depend on it.

Second, I have to snack more healthy. My five-year-old inner child who demands ice cream and Costco Crack (Chicago mix popcorn) needs to be harnessed in. Treats need to be much more judiciously chosen by the adult (that’s me)! That’ll also help some of the blood test results!

Hopefully, I’ll quickly gain back some energy and be able to get back to cooking and other pending projects! And I desperately have to get back to daily walking!

I’ve still got artwork to finish hanging, and tons more decluttering to do. I’m excited about spring and especially summer. I cancelled my plans to go to Newfoundland this summer (for many reasons), but have made lots of short-term plans to keep me entertained this summer.

And I DID cook today, although it’ll be my last attempt at scalloped potatoes. Too much work, and didn’t turn out as I’d hoped. They taste okay, but it doesn’t merit the spectacular effort they deserved! Warning has been given to the folks that’ll be receiving them tomorrow.

My days are mostly good, and many are great! Enjoying my Hay Bay days, my church activities and regular connection with close friends. If my mental and spiritual health are good, then I can deal with the physical stuff. I’m learning how to live well with chronic illness, and it’s encouraging to know there’s still lots of new information and other research results being shared these days. Lots to hope for!

I’m slowly but surely discovering what my purpose in life is, and getting a clearer glimpse of what I’m meant to be doing, to earn my spot on this earth.

I’ve got a few irons in the fire with regard to some new community work opportunities, some possible tasks where I can feel I’m doing what I CAN do, instead of feeling totally helpless and victimized by our world today.

Still living by my motto which is a mitzvah a day! Thanks be to God. 

And a very proud Canadian. 

Shelley Taylor lives in Napanee, Ontario, with her rescue cat, Madame Kiki. Having just entered her Cronedom (70), she’s learning how to live well with chronic illness, and enjoying this best season of her life. She’s grateful for the connections she’s made with the FSN….both in learning coping skills, and the friendships she’s made.

by Irene Roth, Blog Editor/Writer

Spring is a time of renewal, with nature bursting into life and longer, sunnier days that beckon us to get outdoors. For individuals living with fibromyalgia, spring can be a season of mixed emotions. On one hand, the warmer weather may offer some relief from the cold, while on the other, the change in barometric pressure and increased activity levels can sometimes trigger flare-ups.

However, with the right approach, spring can be a season to embrace without overexerting oneself. Finding low-energy ways to enjoy the beauty of the season is essential for maintaining balance and well-being. Activities such as bird-watching, gentle walks, or simply sitting in the sun can help fibromates connect with nature and rejuvenate their spirits without overdoing it.

Here are a few low-energy activities to try.

Birdwatching

Bird-watching is an ideal activity for fibromates looking for a way to enjoy the outdoors without putting too much strain on their bodies. It requires minimal physical exertion, yet offers immense mental and emotional benefits. Listening to the songs of birds, watching them soar or flutter about, can be deeply calming, and the focus on nature’s simple beauty can be meditative.

For those with fibromyalgia, bird-watching provides an opportunity to rest while still engaging with the outdoors. It can be done from the comfort of a garden chair, a bench at a local park, or even from the window of your own home. Investing in a good pair of binoculars or a camera can enhance the experience, helping you track different species and keeping your interest piqued without the need for intense physical activity.

Bird-watching also allows you to spend time outdoors in a relaxed manner, benefiting from fresh air and natural light, both of which can have positive effects on mood and well-being. Try choosing a quiet, peaceful spot where you can observe the birds in their natural habitat. It’s a perfect way to slow down, be present in the moment, and reduce stress.

Gentle Walks

While fibromates may find intense exercise taxing, gentle walks are an excellent way to enjoy the benefits of physical movement without pushing the body too hard. Walking is a low-impact activity that promotes circulation, improves mood, and helps maintain joint mobility—key factors for anyone living with fibromyalgia.

When planning a gentle walk, it’s important to listen to your body and choose routes that won’t overwhelm you. Opt for flat, easy trails that are free from uneven terrain, which can be hard on tender muscles and joints. Local parks or botanical gardens often offer well-maintained pathways that allow you to walk at your own pace and take breaks as needed.

Spring offers a particularly beautiful backdrop for these leisurely strolls. The season’s vibrant flowers, budding trees, and blossoming gardens provide a sensory feast that can lift your spirits and encourage mindfulness. The sights, sounds, and scents of nature can be uplifting, providing a chance to connect with the environment while reducing stress and anxiety.

Even a short, 10-15 minute walk can have significant benefits for fibromates. It can help improve circulation, promote a sense of relaxation, and provide a gentle form of exercise that doesn’t overtax the body.

Sit in the Sun

For those who prefer less movement, sitting in the sun offers a low-energy way to enjoy the spring season. Sun exposure, in moderation, has many benefits, particularly for fibromates who may be prone to low vitamin D levels. Vitamin D plays an important role in maintaining healthy bones and muscles, and it can help improve mood and reduce pain. Sitting in the sun for even 15-20 minutes a day can be a great way to boost your vitamin D levels naturally.

Find a comfortable outdoor chair or blanket, settle in a shaded area, and let the warmth of the sun soothe your body. You don’t need to be active to enjoy this experience. Whether you’re reading a book, journaling, or simply watching the clouds, being outdoors in natural light can have a calming, restorative effect. It provides an opportunity to reconnect with your body and mind, helping you find balance and peace in the present moment.

The key to enjoying spring as a fibromate is to embrace low-energy activities that allow you to savor the season without overextending yourself. Bird-watching, gentle walks, and sitting in the sun are just a few ways you can connect with nature and nourish your well-being. The important thing is to listen to your body, pace yourself, and enjoy the little moments of spring that bring joy and peace.