by Irene Roth, Blog Editor/Writer
Many of us tend to overthink and overdo. We are busy and always going. But this is to the peril of our health and well-being when we become chronically ill. Fibromyalgia will present us with pain and fatigue on a daily basis. Therefore, it’s important to give ourselves some space to just be. The best way to give yourself some much-needed space is to take some time every day to sit and do nothing and meditate.
Mental space is an ambiguous term. It can mean different things to different people. But for most of us, mental space is something we know exists and we even recognize its importance. But we know so little about how to bring it about or even if we aren’t wasting.
Obviously, when our mind is cluttered, it is so hard to focus. To execute what we are working on and to be effective. We cannot give our attention one hundred percent attention because you’re not mentally available. Our mind is full of unrelated stuff.
The hard thing to realize is when we’re in a state of mental fog, our responsibilities, tasks, and deadlines don’t go away. We’ve still got to attend to all these things, even though our mind is overloaded. And this takes even more stress and frustration, making us even more exhausted.
If you feel overwhelmed and want to change your life so that you include more times where you give yourself some mental space, you should take the time to acknowledge the lack of mental space and take small steps to work towards decluttering your mental space every day. More on this below.
It can be hard to decipher what’s going on in our heads. Whether that’s talking about mental health, our battles with motivation, or just adjusting with the situations and people we must deal with daily. All of this takes mental energy. For a mind that is already cluttered, it takes extra energy and leads to even more frustration.
Just because defining what mental space means can be difficult, it doesn’t mean we should ignore it. Mental space is so necessary to function healthily and to reach our full potential. This is especially the case for those living with fibromyalgia. It takes so much energy for us to even function on a basic level. However, the bad news is that if we keep overdoing it, we will feel increasingly stressed out and overwhelmed.
Trying to manage our work and mental space takes preparation, much like preparing to cook a meal. Before we start cooking, we need to clear our kitchen space. This usually involves wiping down tabletops, clearing unnecessary items away and washing dishes.
Why must we do this? Because we need to make the space to put our ingredients out and the freedom and flexibility to move around our kitchen.
A similar approach can be applied to daily tasks and projects. We need mental space to clear our mental clutter in order to complete our tasks and to be the best we can be.
Here are a few ways our mind becomes cluttered with stuff that only later frustrates us and causes unnecessary anxiety.
• Worrying about future events can take up your mental space.
• Being needlessly distracted by things that inadvertently sneak into our lives.
• Having way too much to do in a given day.
• Boundary violations by others, asking us to do things that we don’t have time and space to do anyway.
• Taking on too many assignments at work.
• Taking care of too many people, even those who don’t appreciate you at all.
• Feeling unappreciated and unloved, despite overdoing it and doing way more than you should be.
• Having needless arguments with others.
• Living in stressful situations where you don’t feel fulfilled or appreciated.
• Running unconsciously from one thing to the other unconsciously,
So, how can we unclutter our mental space? Here are a few things to consider:
• Take the time to acknowledge that you need to declutter your mental space. If you don’t, you will keep going just as you have been all along.
• Make time to do things you love and enjoy every day.
• Meditate once or twice a day.
• Make the time to do nothing for 30 minutes to an hour every day, depending on how much free time you can give yourself.
• Cut some time-wasting habits, such as continuously checking your email or surfing the internet when you should be doing other fun activities that you enjoy.
• Finish what you start. When you finish something, you may want to give yourself a time out and do something you enjoy, such as go out for a coffee with friends or lunch.
• Try to get some much-needed rest, such as sleep. Never underestimate the power of a good night’s sleep. A good night’s sleep can melt away the stresses of the previous day and clear up mental space.
• Schedule some time to think every day. Take 15 minutes and think about what went well and what didn’t on a particular day. You may want to journal about this.
By taking these steps, you will be decluttering your life, one day and one moment at a time. As a result, you will be healthier, happier, and you will get a lot more done.
For an individual living with fibro, the benefits are multiplied. When you give yourself some mental space, you won’t feel as frustrated, anxious, or exhausted. This can result in reduced pain, fatigue, and better sleep. What a great plus!
THE FIBROMATES JOURNAL
Prioritizing Self-Care: Unlocking the Key to Living Your Best Life with Fibromyalgia
by Irene Roth, Blog Editor/Writer
Fibromyalgia can have a significant impact on a person’s physical, emotional, and mental well-being. Managing the symptoms of fibromyalgia can be challenging and can lead to feelings of frustration, anxiety, and depression. Practicing self-care techniques can be an effective way for individuals with fibromyalgia to improve their overall health and well-being.
Here are some reasons why self-care is important for people with fibromyalgia:
Improved physical health
Self-care techniques, such as exercise, healthy eating, and getting enough rest, can help individuals manage the physical symptoms of fibro, such as fatigue, pain, and inflammation.
Reduced stress
Chronic illness can be stressful, and stress can exacerbate symptoms. Self-care techniques, such as meditation, deep breathing, and mindfulness, can help reduce stress levels and improve overall well-being.
Enhanced emotional and mental health
Chronic illness can take a toll on a person’s emotional and mental health, leading to anxiety, depression, and other mental health concerns. Self-care techniques, such as therapy, support groups, and journaling, can help individuals cope with these challenges and improve their emotional and mental well-being.
Increased sense of control
Fibromyalgia can make individuals feel like they have little control over their health and well-being. Practicing self-care techniques can help individuals feel more empowered and in control of their health and wellness.
Promotes self-awareness
Self-care requires individuals to be attuned to their own needs and symptoms. By practicing self-care techniques, individuals can develop a greater awareness of their body and mind, which can help them recognize changes in their health and take appropriate action.
Offers a sense of community
Practicing self-care techniques can also connect individuals with others who are going through similar experiences. This can provide a sense of community, support, and validation, which can be especially important for those with fibromyalgia who may feel isolated or misunderstood.
Prevents burnout
Practicing self-care techniques can help individuals prevent burnout, which is a state of emotional, physical, and mental exhaustion caused by prolonged stress. This is especially important for those who may be caring for others or managing multiple responsibilities, in addition to managing their fibromyalgia.
Improves relationships
Self-care can help individuals develop a better relationship with themselves, which can improve their relationships with others. When individuals take care of themselves, they may feel more energized, patient, and compassionate towards others.
Boosts self-esteem
Fibromyalgia can take a toll on a person’s self-esteem and confidence. Practicing self-care techniques, such as positive self-talk and self-compassion, can help individuals improve their self-esteem and build a more positive self-image.
Enhances productivity
When individuals prioritize self-care, they may be more productive in other areas of their lives, such as work or school. By taking care of their physical, emotional, and mental health, individuals may feel more focused, energized, and motivated to tackle their tasks and responsibilities.
Improves quality of life
Ultimately, self-care is about improving one’s overall quality of life. By prioritizing self-care, individuals can enhance their physical health, emotional well-being, relationships, and productivity, which can lead to a more fulfilling and satisfying life.
Therefore, self-care is important for preventing burnout, improving relationships, boosting self-esteem, enhancing productivity, and improving quality of life. It is a critical aspect of managing the negative effects of living with fibromyalgia and all the comorbidities that arise from it. Therefore, it’s important that we prioritize self-care so that it becomes a part of our overall wellness routine.
Overall, self-care is an essential component of managing fibromyalgia. By prioritizing self-care, individuals can improve their physical, emotional, and mental health, reduce stress, and increase their sense of control over their health and well-being.
One Moment of Stillness at a Time
by Irene Roth, Blog Editor/Writer
Individuals living with Fibro are plagued by pain and fatigue a lot of the time. This can make their life an uphill battle. But what if instead of always stressing over our pain and fatigue, we just took our lives one moment at a time, and one breath at a time?
There’s no doubt, living with pain, and fatigue can be very hard. There are the sleepless nights and a lot of daily trials. Sometimes even doing the basic things is hard if you didn’t get a good night’s sleep.
But there are also moments between these difficult times that we can still focus on this very moment, uninterrupted by all the busyness of our mind. In this moment, perhaps we have a bit of reprieve from our pain or fatigue. In this moment, perhaps we can just breathe and be.
When I was first diagnosed with fibromyalgia, I was convinced that I was in pain all the time. But after a while, I realized that this was another story I was telling myself that wasn’t always founded, in fact.
More precisely, I discovered I had many moments during a day, even on my worse days, when I wasn’t in pain. I wasn’t ready to do a tango or ballroom dance or go for a long walk around the Avon River, but I was able to just focus on my breath and all was okay.
We can all become aware of such moments in our life. Here are a few ways to try to focus on this moment and not get lost in the story line of our pain and comorbidities.
Practice gentle movement
Engage in activities like yoga, tai chi, or stretching exercises. These low-impact movements can help you stay connected to your body and the present moment while improving flexibility and reducing stress.
Use grounding techniques
When you feel overwhelmed or disconnected, try grounding exercises. Focus on your senses, such as feeling the texture of an object, listening to calming sounds, or noticing the taste of a favorite food.
Keep a gratitude journal
Write down three things you are grateful for each day. This practice can shift your focus to the positive aspects of your life and help you appreciate the present moment.
Limit screen time
Reduce the time spent on screens, including phones, computers, and television. Constant exposure to digital devices can be draining and distracting.
Engage in creative activities
Express yourself through art, writing, or other creative endeavors. Creativity can provide an outlet for emotions and help you stay centered in the present moment.
Set boundaries
Learn to say no to activities or commitments that drain your energy and focus on what truly matters to you.
Use mindfulness reminders: Place small objects or stickers in your environment as mindfulness triggers. When you notice them, take a moment to pause, breathe, and be present.
Practice self-care
Prioritize self-care activities like taking warm baths, reading, or spending time with loved ones. These moments of self-nurturing can help you focus on the present and boost your overall well-being.
Focus on your breath
Whenever you feel stressed or anxious, take a few deep breaths. Pay attention to the sensations of your breath to ground yourself in the present moment.
Engage your senses
Be intentional about experiencing your surroundings through your senses. Notice the colors, textures, smells, and sounds around you to stay connected to the present.
Learn to let go
Accept that some things are beyond your control and learn to let go of unnecessary worries or regrets. Focus on the present moment rather than dwelling on the past or worrying about the future.
Celebrate small achievements
Acknowledge and celebrate even the smallest victories. Recognizing your progress can boost your motivation and encourage you to stay present in pursuing your goals.
Remember, focusing on one moment at a time is a skill that takes practice and patience. Be gentle with yourself and take small steps to cultivate mindfulness and presence in your daily life.
The more you nurture this skill, the more it will contribute to your overall well-being and improve the quality of your life as a chronically ill individual.