Chronic Illness and Anxiety

When you’ve been diagnosed with a chronic illness, you may feel as if you’ve lost control over your future. The stress of learning to deal with doctors and specialists, coping with physical changes, and managing daily life can often lead to excessive worry or stress. Researchers have found that experiencing a chronic illness puts a person at increased risk for developing anxiety or an anxiety disorder. Roughly 40% of people with cancer report experiencing psychological distress that often takes the shape of excessive worry or panic attacks.* People with ongoing, or chronic pain are three times more likely to develop symptoms of anxiety.**

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The daily demands of living with a chronic illness continues to present challenges and generate anxiety long after the diagnosis has been given. Loss of mobility or other abilities can lead to worry about employment or financial concerns. Depending on others, worrying about becoming a burden or even intimacy with your partner may also be concerns. Some people are more easily able to adapt to the changes in their lives. Others may feel overwhelmed with anxiety and struggle to cope. Still others may be in limbo, unable to make decisions about their future.

The Most Common Anxiety Disorders are:

1. Generalized Anxiety Disorder (GAD) involves excessive and uncontrollable worry about everyday things, such as health, money or work. It is accompanied by physical symptoms such as restlessness, irritability, muscle tension, fatigue and difficulty sleeping or concentrating.
2. Obsessive-Compulsive Disorder (OCD) entails persistent, recurring thoughts (obsessions) that reflect exaggerated anxiety or fears. Someone with OCD often will practice repetitive behaviors or rituals (compulsions). For instance, obsessing about germs may lead someone with OCD to compulsively washing hands—perhaps 50 times or more per day.
3. Panic Disorder includes severe attacks of terror or sudden rushes of intense anxiety and discomfort. Symptoms can mimic those found in heart disease, respiratory problems or thyroid problems, and individuals often fear they are dying, having a heart attack or about to faint. The symptoms experienced during a panic attack are real and overwhelming, but not life threatening.
4. Posttraumatic Stress Disorder (PTSD) can follow exposure to a traumatic event, such as a car accident, rape, a terrorist attack or other violence. Symptoms include reliving the traumatic event, avoidance, detachment or difficulty sleeping and concentrating. Though it is commonly associated with veterans, any traumatic event can trigger PTSD.
5. Social Anxiety Disorder (SAD) is characterized by extreme anxiety about being judged by others or behaving in a way that might cause embarrassment or ridicule. People who have SAD have what feels like exaggerated stage fright all the time. SAD is also called social phobia.

Specific phobias are intense fear reactions that lead a person to avoid specific objects, places or situations, such as flying, heights or highway driving. The level of fear is excessive and unreasonable. Although the person with a phobia recognizes the fear as being irrational, even simply thinking about it can cause extreme anxiety. I personally am terrified of the Dentist, even though they treat me gently and with compassion. I have to take medication to help relax me in order to go for a simple cleaning.

Fortunately, anxiety is treatable with therapy, medication and complementary and alternative treatments (i.e. acupuncture, massage therapy, ). But when the focus is on the chronic illness, anxiety is often overlooked. That’s why it’s important to talk to your doctor about your emotional and cognitive health, and to speak up when you experience signs of anxiety.

Emotional symptoms of anxiety include:

  • Becoming easily agitated, frustrated, and moody
  • Feeling overwhelmed, like you are losing control or need to take control
  • Having difficulty relaxing and quieting your mind
  • Feeling bad about yourself (low self-esteem), lonely, worthless, and depressed
  • Avoiding others

Physical symptoms of anxiety include:

  • Low energy
  • Headaches
  • Upset stomach, including diarrhea, constipation, and nausea
  • Aches, pains, and tense muscles
  • Chest pain and rapid heartbeat
  • Insomnia
  • Frequent colds and infections
  • Loss of sexual desire and/or ability
  • Nervousness and shaking, ringing in the ear, cold or sweaty hands and feet
  • Dry mouth and difficulty swallowing
  • Clenched jaw and grinding teeth

Cognitive symptoms of stress include:

  • Constant worrying
  • Racing thoughts
  • Forgetfulness and disorganization
  • Inability to focus
  • Poor judgment
  • Being pessimistic or seeing only the negative side

 

What You Can Do

Challenge negative thinking. When you’re anxious, your brain may jump to conclusions, assume the worst, or exaggerate. Catastrophizing and ignoring the positives in your life may occur when you live with the challenges of a chronic illness. One way to manage anxiety is by being aware of the negative thinking, examining it and challenge the irrational thoughts. Counselors/therapists can play an important role in teaching you this important coping skill.

Calm your mind. Relaxation techniques can be an effective way to calm anxious thinking and direct your mind to a more positive place. Consider whether mindfulness meditation, yoga, or other breathing and focusing practices can still your body. Taking  time to relax, increases your ability to think objectively and positively when it comes to making choices about your health and life.

Find a good Doctor. If you take medication for both mental and for physical health, it’s important to that your doctors are aware of all your medications. Some medications may actually escalate anxiety, so it’s essential to work with a prescriber who can make informed choices that address both conditions without worsening either.

Find a support group. Managing a chronic illness can be a lonely job as it may be difficult for loved ones to understand the unique challenges. Support groups, whether online or in person are wonderful for creating community but also for providing information that can help reduce worry. They can also connect you to valuable resources for treating your illness.

Acknowledge successes. Anxious thinking about chronic illness can keep you from feeling that you have control over anything in life. It’s important to acknowledge all successes, both big and small. Keep track of the healthy things you do for your mind and body. Exercising, going to counseling, spending time with a friend–these can all help. Keeping these successes at the front of your mind can help you combat worry. They can remind you that you do have the power to affect your present and future.

If you think that you might have anxiety in addition to chronic illness, be honest with your doctor. Ask for help. Anxiety is highly treatable, so remember…

There Is Always Hope

*https://adaa.org/serious-chronic-or-terminal-illnesses
**http://www.health.harvard.edu/mind-and-mood/depression_and_pain

Invisible Illness – But You Look Fine!

One of the hardest parts of living with an Invisible Illness such as Fibromyalgia, MS, Ehlers Danlos, etc. is that you quite often look just fine on the outside, while your insides are screaming in pain. This leads many people to wonder if you truly are ill, or how serious your illness actually is. How do you handle this, as a Person with Chronic Pain (PwCP)?Screen Shot 2018-12-10 at 10.56.48 AM

For one thing, you should never have to make excuses for your pain to anyone. What you feel is what you feel, and there is never a reason to justify it or prove it, not even to your doctors. For years, people with Fibromyalgia went undiagnosed or misdiagnosed because Pain was often the only symptom a patient could describe. There are no other outward symptoms and nothing comes back in the blood tests or x-rays that a doctor might order. It’s only through using the 18 Tender Points and determining how many of them you have that a definitive diagnosis can be made for Fibro.

Other diseases often come with outward symptoms – the “butterfly rash” of lupus, the enlarged joints of Rheumatoid Arthritis, the dislocating joints of Ehler Danlos, the varying symptoms of MS – all of them a visual reminder that there is something wrong with a person. Fibro doesn’t present itself that way, and so a person can often look “normal” like everyone else, yet be in a flare up.

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So how do you handle it when the people who are closest to you don’t believe you are ill or doubt the severity of your illness. The first step is to educate them on what Fibromyalgia is: a disorder characterized by widespread pain, which causes many symptoms like extreme fatigue, sleep issues, memory loss and mood issues. It is essentially a very painful, exhausting disease, for which there is no cure and few treatments.” It is becoming much more recognized in the Medical field, unlike in the past, and is well accepted as a legitimate condition, just like arthritis, Lupus, MS, etc.

Basically, your brain miscommunicates with the nerves in the spinal cord and sends out the wrong messages to your body, resulting in an overload of symptoms. This graphic may be helpful in showing you just some of what you can experience:

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And this is the reason it’s such a hard disease to diagnose because these symptoms are often looked at just on their own, and not seen as part of the bigger picture. It’s no wonder people look at us and think we’re crazy. To have all these symptoms and yet still look perfectly normal on the outside…well, I’d wonder too perhaps. That’s where the education comes in. The more we teach people about Fibromyalgia and how it mimics so many other diseases, the more people will realize just how huge a burden we are carrying every day.

Nobody wants to be told they look awful though, so how do you break this Catch-22? You want people to see you as you really are, but you don’t necessarily want to look ill at the same time. Are you obligated to dress up and put on makeup everytime you go out, just to look “good” for strangers? Of course not, but I am advocating that you do it for yourself if you’re able. Run a brush through your hair, throw some lipstick on, go for a trendier haircut or a manicure. Never do it for someone else though and never let a stranger’s comments get to you. Only you know how you’re feeling at any point and sometimes it’s just not possible to do these sorts of things. Pain may get in the way, or finances or depression…in these times, just do the best you can with what you have in the way of energy and time and desire.

Remember…you are perfect just the way you are…everything else you do is a bonus.

Education of others is key, and I truly believe that the more we can share about Fibromyalgia and other Invisible Illnesses with them, the more they will understand what we are going through, and the more compassionate they will become. Perhaps then they will stop commenting on how “fine” we look, and will start seeing us in a true light. Maybe they will see our struggles, our problems, our symptoms and what we have to go through on a daily basis just to survive and finally understand how difficult our lives truly are. Then and only then will come the appreciation and admiration we’ve been waiting for.

There is always hope.

 

Fibromyalgia – In Tune With Our Bodies

I’ve been thinking lately of how lucky I am that despite the fact I live with Chronic Pain, Chronic Fatigue Syndrome, Fibromyalgia and Invisible Illnesses, I’m actually quite healthy. I know that sounds like an oxymoron, but I rarely come down with colds, I can’t remember the last time I had a flu or stomach bug or even when I could say I was “sick”. I try to remember to get a flu shot each year because I’m Diabetic, but it didn’t happen last year and so far this year, I haven’t made it to a clinic either. It’s also in my best interest to get one, because since having surgery for severe Gastric Reflux Disease in 2004, I am unable to physically vomit – if I get sick where vomiting becomes an issue, I have to go to the hospital and have a nasal gastric tube placed to remove my stomach contents. Not fun!!

As the old saying goes, aging ain’t for sissies! When you live with Fibromyalgia, you live with all sorts of “side effects”. This diagram displays some of the many “extras” a Fibromite can expect to experience:

FibroSymptomsDiagram

These are all common symptoms and it can be difficult to tell them apart from other illnesses, which makes it extremely important to be aware of your body and to note when something feels “off” or different than what is normal for you. We are generally quite in tune with our own bodies and are quickly able to determine when a new symptom appears that doesn’t fit in with our usual symptoms.

What happens though when you do experience something that you’re unsure of? Your first step should always be to see your Primary Health Care Provider anytime something comes up that is markedly different than your normal. It could be one of Fibromyalgia’s many symptoms, but it’s always better to be safe. I remember one time many years back when I started having severe pain in the lower left quadrant. It happened when I was living in Calgary and I had just finished a volunteer shift at the Calgary Stampede grounds. I’d eaten a corn dog and a few minutes later, was suddenly hit with terrible pain in my lower left side. I could barely walk but managed to make it on to the C-Train (the Lite Rapid Transit) and then called my husband to pick me up at the station to take me to the hospital. It turned out that a cyst that I didn’t know I had on my ovary had burst. I was prepared to put it down to something Fibro related and the only reason I got the proper diagnosis is because the pain was so bad, I went to the ER.

It’s easy to be dismissive of everything we feel and call it Fibro related, so we have to be careful not to fall into this trap. How do you tell the difference between Fibro related pain and something new or different for you? Here is a checklist to use:

  • Familiar or not – have you felt this same symptom before, or does this feel like something “new” to you?
  • Does it last longer than usual? This could potentially be a new situation that needs attention
  • It it more intense than usual? This could be the sign of a new problem
  • Is it in a new part of your body? This is more likely the sign of something new
  • Did it start suddenly or gradually? Gradual pain is more likely to be Fibro related.
  • Does something just feel “off” to you? Trust your instincts!

It’s recommended that everyone go for an annual checkup, but it’s especially important that you and your doctor stay in touch with how you are doing, outside of your Fibromyalgia. Don’t forget about the rest of your health.

Speaking of health, I want to share this new Health Alphabet. It may be helpful in future medical discussions, especially if aging is becoming a concern for you:

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Okay, a little humour never hurts, but when it comes to Fibromyalgia and changing symptoms, you do need to be careful not to overlook something that could have the potential to be serious. Always trust your instincts about how you’re feeling and see your doctor if something just doesn’t seem right. It’s better to be safe than sorry.

There is always hope

Chronic Pain and The End Of Life

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Chronic Pain can be so debilitating that you may sometimes wish for an end to it all. Although I will touch on assisted suicide in this post, it’s also never too early to have your plans in place for end of life care and preparations for what happens when you do pass away. It’s a difficult subject that no one wants to talk about but I’ve never been one to shy away from the hard topics before.

Wills and Financial Planning

Speak with your lawyer and make sure you have a current will. Discuss estate planning, trust funds, donations and any other legal matters so everything is up to date. Your Financial Planner can also help you set up your affairs so that it’s easy for your family to follow your plans. Make sure your financial planning is sound and in line with personal desires.

Make a Plan

To ensure your end-of-life care is handled the way you want, make a comprehensive plan. This allows you to outline everything about the care you wish to receive once you are no longer capable of making your own decisions (like pain management or DNR instructions). Involve your family and friends in your end-of-life plan so that anyone who might be responsible for your care knows exactly what your wishes are. Have them use it like a guide, and be sure to talk through anything they might not agree with or understand to make sure they know why you want things a certain way.

Keeping your loved ones in the mix serves multiple purposes: Not only does it help you better protect yourself, it helps them process and work through your ailing years and eventual passing. A plan you’ve discussed and prepared your family for will bring them ease and relieve a huge burden.

Talk to them about those feelings of loss. Make sure they have an understanding of what to do when that loss happens to help them cope; how to ask for help, how to get help with those feelings. Helping your loved ones can also help you come to terms with your own end-of-life process. You may have many years to live or your health may be such that you are facing the end of your life much sooner. Being prepared for death is perhaps the most difficult thing you will ever experience in your life. Here are a few things to consider:

  • Say the “6 Things” you need to say to your loved ones, friends and enemies. It is never too early to say these things.

“I’m sorry.”
“I forgive you.”
“Thank you.”
“I love you.”
“It’s OK to die.”
“Goodbye.”

  • What are my beliefs about death? Do I need to make peace with myself or a Higher Power?
  • Do I need psychological, emotional, spiritual care, counseling or support?
  • Have I left a legacy? Identify life lessons, advice, hopes and dreams that you would like to pass on to family and friends. Write or record these. Identify a person who can pass these along to the people to those whom you wish to receive your legacy.
  • Have I written my personal history? You can write it down, or record on audio or video tape, etc. Who is to get my personal history?

Funeral Arrangements

Many people decide nowadays to make their funeral arrangements in advance, to spare their family the task in their time of grief. Most reputable Funeral homes have options to pre-pay for services including cremation, caskets, urns, plots, etc., so you can rest assured that everything is taken care of in advance. Contact the Funeral Home of your choice to discuss your wishes with them. Most of them offer a free planning book as well to help you organize all your paperwork in the event of your death – your wills, banking information, life insurance, important contacts, etc.

Assisted Suicide

Assisted Suicide is a very controversial topic these days. I want to state clearly that I am FOR assisted suicide when every option has been played out and a terminally ill person has reached a point in their health journey where they have no further reason to go on. People who opt for AS are not looking for a quick solution – they have put a lot of time and thought into their decision and they know it’s the right choice for them.

We treat our animals more humanely than we do people, and when the time has come when a person is ready to die, I think we owe them the option to do so with dignity. I live in Canada, where Euthanasia became legal in 2016 for patients experiencing intolerable suffering. Strict laws govern access to legal assisted suicide in Canada and there have been at least 744 assisted deaths since the law was first passed.

These are hard things to talk about, but the fact remains that the more prepared you are in advance, the easier things will be in a crisis later. Just remember though that despite the nature of chronic pain, everything is worth fighting for… love, laughter and life itself. It is always my signature at the end of each post but today, I mean it even more…

There is always hope

 

 

Chronic Pain & Post Holiday Blues

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Do you find yourself feeling more pain after the holidays are over? More physical pain seems natural because of all the running around that we do with Christmas and New Years and the extra work that happens to make the holidays special. What about the post holiday blues? Do you find yourself feeling more mental pain when the holidays are over? More depression, or more Seasonal Sadness? How do you manage that and where is it coming from?

Some of it comes from the Holidays themselves. Often, we project what we want them to look like instead of accepting the reality of what they actually are for us. We want the perfect family around the perfect tree with perfect presents and everyone getting along in perfect harmony. What happens instead is the stress of buying, decorating, cooking and cleaning all while appeasing children, spouse and family members who may or may not be speaking to each other on the big day. No wonder you’re left with a huge let down after the New Year rolls in.

Financial stress plays a huge role as well, once those credit card bills start showing up in January. Even if you swore you wouldn’t have a credit card Christmas or Hanukkah, chances are you’re still looking at some expenses that you weren’t expecting, and now you need to do some budget adjusting. That’s enough to make anyone feel blue. And if you’re one of the many people who put your entire holiday shopping on your credit card, you’ll be feeling the hit even harder.

The weather also plays a huge part in how we feel in the New Year. Depending on where you live, you could be seeing sunshine and cold temperatures, mild temperatures and rain, or bitterly cold and snow, or any combination in between. The days are short and darkness prevails. Seasonal Affectiveness Disorder is a real condition that deeply alters the lives of more people than we realize. Getting out into the natural sunlight is the best remedy, but the alternate is to use a special lamp to get the light you need to function properly during the winter months.

How else can you combat these Post Holiday Blues? Here is a list of suggestions that might help:

Limit alcohol – Now that the holidays are over, start to limit your alcohol intake, and try not to keep it readily available around your house. Drink lots of water to flush your system and get back to good nutrition.

Get plenty of sleep – Try to go to bed at a specific time each night. Being well-rested can improve your mood and help you feel ready to take on the day.

Exercise regularly – Plug in your headphones and pop out for a walk around the block a couple of times a day. A quick 10-minute walk will get your heart rate up and release mood-boosting endorphins.

Learn to say “no” – Overscheduling and not making time for yourself can lead to emotional breakdowns. Learn how to say “no,” and stay firm on your decision.

Reflect on the Special Moments – 

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Grab a hot tea or hot chocolate, sit by the fireplace, and reflect on what you loved about this holiday season.

  • What was the best conversation you had?
  • What was the most thoughtful gift you received?
  • What was the funniest thing that happened?
  • What was one disaster that turned into a blessing or a great memory?

Try Something New – New Year, new hobbies! Make up your mind to try something new this year. Take a class, return to an old hobby, or pick up a new one.

Make a Budget – No one likes to dwell on financial stuff, but vow to make a budget this year and then stick to it. You’ll be amazed at how much stress relief this can offer you when you see exactly where you money is going and how much you can actually save every single month. Buy software for your computer to help you, download an app or get a book to make it easier.

Volunteer –  If you can spare a bit of time each week or each month, consider doing some volunteer work in an area that interests you the most. From working with kids, seniors, or animals to helping with community arts and theatre, health organizations or your local Downtown Business Association, there are so many places that can use your help. Even just a couple of hours a month makes a difference when we all pitch in together.

Give Blood – Another way to help others, if you are physically able to donate blood, please consider giving. There’s nothing like being a Lifesaver to make you feel good!

Keep a Gratitude Journal – Each day, write down three things you are grateful for.

Can you come up with your own suggestions for this list to make it your own? If and when you do, share your ideas with your friends and in the comment section below. One thing I do want to remind you of is that if the Post Holiday Blues tend to linger on for longer than a month, you may want to speak to your doctor. You could be experiencing something more than just “Post Holiday Blues” and require proper medical care. Don’t ever be afraid to ask for help if you feel dark thoughts or deep depression. There is help available and absolutely NO shame in asking for it. I live with Bipolar Disorder and have to be very careful during and after the holidays that my mania isn’t triggered because I would go on shopping binges.

Remember…

There is always hope

 

Pain In The Forecast

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If you’re like me, the weather can often be depressing at this time of the year. Depending on where you live, you could be facing either ongoing rain (the West Coast) or the cold and snow (the Prairies and East Coast) with the exception of those few lovely warm locations in the states that stay beautiful year-round.

For People with Chronic Pain (PwCP), the descent into the colder wetter weather can be a real nightmare. We tend to have more flare-ups in our pain, our symptoms overall become harder to deal with and pain and side effects have a tendency to last longer than usual as well. Sleep disturbances become more frequent also, whether that means more sleep than usual, or less.

Chronic pain symptoms possibly affected by cold weather include:

  • Swelling around joints
  • Inflammation near the spine
  • Muscle stiffness or tightening

Poor circulation is a symptom of many chronic conditions, and most in the scientific community agree that cooler weather affects circulation. For patients with underlying conditions like diabetes, decreased circulation can aggravate problems with joint and back pain.

Take a look at this AccuWeather Arthritis Index for a Monday in 2018 in the US. It showed mixed weather conditions across the country and gave some corresponding issues for how health was affected:

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Another theory on the possible connection between cold weather and increased chronic pain involves bodily changes. Blood vessels in limbs constrict, or shrink, to compensate for a loss of heat to maintain the body’s core temperature. As a result, pain signals sent via nerves may be amplified.

While some people with chronic pain do report feeling better when moving to a warmer climate, the body typically adjusts to new climates over time, so relief is likely to be temporary. A good workout, soaking in a tub of warm water, and applying heat packs or warming gel are just a few of the remedies chronic pain sufferers can use to counter changes in pain when cooler weather arrives.

Here are a few of my recommendations for warming products you can find on Amazon.com to help combat the cold and rain:

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  • Delivers deep, penetrating, moist heat to the neck, shoulders, and upper back to relieve pain, aches, tension, and stress
  • The heavy weight of the Huggaroo wrap retains heat longer, keeps the wrap in place around your neck and shoulders, and delivers deep pressure therapy for extra relaxation
  • Provides subtle and soothing herbal aromatherapy while your muscles are relaxed by the heat
  • May also be chilled in the freezer and used as a cold pack for a cool, refreshing experience
  • Designed in Nashville, TN, USA and meticulously crafted from premium materials with attention to the smallest details. 100% satisfaction guarantee

 

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  • Includes (Pack of 3) ThermaCare Heatwraps Advanced Muscle Pain Therapy air activated Heatwraps
  • Patented heat cell technology penetrates deep to the source of pain, increasing blood flow to promote muscle pain relief while accelerating healing
  • Specially designed to help relieve pain associated with muscle aches, stiffness, tightness, muscle spasms and cramps
  • Thin enough to wear discreetly under clothing
  • Flexible enough to wear on the move, exercising or relaxing

 

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About the Heated Neck Pain Relief Pillow

  • Microwavable / Heatable Neck Wraps for unbelievably fast pain relief! Ideal for shoulder & neck pain when warm. Relieve pain in minutes by simply misting your pillow & putting in the microwave. When nice and moist your pillow will stay hot for up to 30 minutes.
  • Filled with Organic Flaxseed & Natural Herbs like Lavender makes this pillow the ulitmate anxiety and stress relief device.
  • Your new Neck Pain Relief Pillow is designed to be put in the freezer so you can have the best of both worlds, hot or cold. We recommend freezer time of at least 1-2 hours for maximum effectiveness.

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About the LANBRELLA

  • UPGRADE INVERTED FOLDING DESIGH: Shorter and Easy Carry. Convenient to store anywhere. Suitable for travel and daily use.
  • HIGH-END UMBRELLA: Best-in-class construction, stylish and sturdy, high quality, durable travel umbrella.
  • INNOVATIVE SAFE LOCKING SHAFT: This safety umbrella has a self-locking shaft. While closing it, if you slipped, the rod doesn’t move. You can just push it together easily. It’s like a seat belt and locks every step on the way. Most umbrellas will flick back if you do not push the handle into the correct position; it may cause an accident by hitting you or other people. LANBRELLA safety umbrella effectively prevent accidents; riot security system, closed umbrella safer and easier.
  • SUPERIOR RAIN RESISTANT: The Canopy is made by 210T Pongee fabric which makes it good waterproof performance. The LANBRELLA travel umbrella protects you in a drenching downpour with a high quality canopy coated with waterproof technology. Water won’t soak through but instead beads up and bounces off, preventing the leakage you get with other umbrellas.
  • CONVENIENT AND GENTLY AUTO OPEN/CLOSE BY ONE HAND: It is very convenient to open or close the umbrella only by pressing the button on the handle. Just push the button once to automatically open and press again to instantly fold the canopy closed. It will open and close gently like a gentleman. You do not need to wait another second to open the umbrella when you get out of your car in the rain, especially in heavy rainfall, even when your hands are full.

 

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About the Pajama Gram Robe

  • ROOMY FIT – We use natural HIGH-QUALITY FABRICS, so our PJs are designed to accommodate shrinking; We want our customers to be entirely satisfied with our PJs, so WASH BEFORE WEARING for the best fit
  • SUPER SOFT– Super-sweet robe featuring long sleeves, side pockets and roll-back cuffs
  • SUPER-COMFORTABLE – Made from premium-quality materials, including our super-soft fleece that keeps you exceptionally warm and comfortable
  • COMFORT-FOCUSED – Made to keep you comfy for hours of relaxation

 

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About the Multi-Use Electric Blanket

  • Using carbon fiber heating material, producing far infrared ray, improving blood circulation.
  • Soft fleece material, bring warm touching feeling.
  • The heating inner set can be taken out, easy for you to wash the blanket.
  • USB can be connected to computer, power bank, convenient for use.
  • A necessary equipment in winter, when reading, watching TV, working, you won’t feel cold any more.

I hope this information helps to explain what we Pain Warriors already knew – pain gets worse when the weather does. May these suggestions for warmth and comfort give you some ideas to break the chill and get back to being cozy again until the return of Spring.

There is always hope

Chronic Illness and the Holidays

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As we move into December and the start of the Festive season, it can be a time of great stress for those of us who live with Chronic Illness. I wanted to share some strategies for getting through this time of year without increasing your pain or stress levels.

Here are some of my top suggestions:

Plan In Advance

As Christmas, Hannukah and New Years get closer, it’s a good idea to start thinking about what you’ll do and where you’ll go. Are there family traditions that can be changed in regards to who hosts events? If it’s been you in the past that hosted a large group, perhaps someone else could do it this year and you could be the guest. Start to prioritize the things you most want to do (attend a Santa Claus parade, a Festival of Lights, Religious Services, visiting certain friends, etc.) and then build your schedule around that.

Keep Managing Your Chronic Illness

Once you have a schedule in place, you can start building in rest days before and after events. Don’t forget about the day of the events themselves and how you need to ration your energy to have the greatest chance of being able to participate.

Go to your scheduled doctor’s appointments and take care of yourself. It’s so tempting to cancel these things at this time of the year, but don’t. Make sure you are taking your medications as prescribed. If you have special dietary needs, keep them in mind when eating out and preparing meals. Now is not the time to go off a medically necessary diet.

Make Lists

Make lists of things you need or want to do. Prioritize those lists. Delegate and let some things go. Take advantage of online shopping to save your energy.  And don’t be a perfectionist. There’s no room for perfectionism in a chronically ill person’s life.

Pace Yourself

If you know you have a party to go to in the evening, that morning is not the time to scrub out your tub. This is another area in which I struggle. Pace yourself throughout the day and over a period of several days. If you are planning on going shopping with friends on Saturday, plan on Friday and even Thursday being light activity days.

Be Honest

If you’re going somewhere else to celebrate and you have energy limitations, let your host know that you may not be able to participate fully in the activities. If you aren’t able to host at your house like usual, ask others to chip in and host instead. Being honest with people in your life about your limitations can be helpful for avoiding hurt feelings later. Think through what you need to explain to others ahead of time to allow the events to go smoothly.

Enlist The Help Of Your Spouse Or A Friend

Enlist the help of your spouse or a good friend to be part of your team during the holiday festivities. This should be someone who knows you well and will be able to read your responses to situations. This person will help you feel safe in the situations you’re entering and will watch for any indication that you aren’t feeling well.

My husband Ray, serves in this role for me. Another friend or family member could also do this. Basically, Ray notices when I’m getting worn down and my health is going downhill. He’s particularly aware of my flagging energy, and will often ask me how I’m doing to gauge whether it’s time to leave. I also know I can tell him I’m ready to go and he’ll take me home immediately if I need to leave.

Be Okay With Your Plans Changing

This one is a big part of normal life with chronic illness. Flexibility is important because things can change on a moments notice when health issues are a concern.  Even if you have everything planned and scheduled, do yourself a favor and release expectations. If you are religious, prayerfully plan your schedule but then hold those plans loosely. Ask God to cover you with perfect peace in whatever situations you may encounter with your health over the holidays.

Ask For Help

Ask for specific things. I don’t like to depend on anyone for help, but if it means making the holidays more manageable, I think it’s worth it. Sometimes, people will offer to help, but they don’t say what they are willing to do. Having a list ready with ideas of what others can do for you will come in handy when people make those kinds of offers. Do you need help with laundry? Running errands? Housework? How about help with wrapping gifts? Think about all of your regular and holiday tasks and delegate some of them to family members and willing friends.

Connect With Others

Try to make time with friends you might not otherwise get to see, even if it’s just for a short while. Have a quick get together at a coffee shop, chat with a girlfriend about a sappy Christmas movie you’ve both watched. Make an effort each day to reach out to someone. Text, Facebook, instant message, make a phone call. You don’t have to carry on an hour-long conversation, just a brief connection can be enough.

Find “Me” Time

Build in some time just for yourself during the holidays to read, craft, rest or do whatever else will help to give you some “me” time. It’s important to recharge your batteries. If being surrounded by people is what energizes you, then do that…it’s all about what makes you feel good.

Make Time For Your Spouse Or Significant Other

It’s so important to carve out time for the two of you. With all the busyness going on around you,  communicating can sometimes take a backseat, especially if you aren’t feeling so well. Be honest about how you are feeling and ask for help when you need it. Try to sneak in a few inexpensive “dates.” Drive around and look at the Christmas lights, stop for some hot chocolate, attend a Christmas program together. Just enjoy each others company.

Laugh As Much As You Can

This one is one of my favourite pieces of advice. Laugh. Just do it. I’ve found that no matter how horrible I feel, laughter can be a source of medicine for me. Laughing helps lift my spirit and makes me feel more alive. Try to enjoy yourself while you celebrate the holidays, and be sure to include laughter in your days!

Remember The Reason For The Season

It’s so easy to get caught up in the baking, partying, shopping, decorating, etc., but that’s not really what it’s all about. If you are a religious person, keep attending church services and go to the special holiday programs. Listen to religious Christmas songs along with the pop tunes. If you aren’t particularly religious or are a nonbeliever, meditate, attend holiday community events, and enjoy finding ways to nurture your own spiritual side.

Remember….There Is Always Hope

Fibromyalgia and Dark Thoughts

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The following statement was made by a fellow poster and I want to address the subject. Here is what she wrote:

“I am living in constant pain, can’t sleep and often feel very low. Thoughts of not existing often creep into my head.”

Now, there is often a difference between wanting to commit suicide and simply not wanting to exist any longer. Wanting to commit suicide is a deliberate act that you want to take because you are in so much pain, you simply can’t bear to be a part of this world any longer. Thoughts of no longer existing are different. It’s not so much that you want to die, it’s just that if you didn’t wake up in the morning, you’d be okay with that.

Fibromyalgia and Chronic or Intractable Pain is a Life Sentence for the person who has to live with it. Imagine for a moment that everything in your life suddenly changes. You can’t work, you can’t go out to parties or outings with your friends. You have to give up your hobbies and all the things you enjoy. You can’t spend time with your family or friends or loved ones because you are in so much pain and are so exhausted every day, all you want to do is be in bed sleeping. Depression seeps in…you have nothing left to live for. Everything you’ve loved in life has been taken away from you. Why should you bother being alive…what’s the point? Every day is exactly the same as the next…pain and exhaustion, exhaustion and pain. There’s nothing positive to look forward to, so why bother? It would be a relief to just not wake up in the morning.

To just not wake up in the morning.

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These are the type of dark thoughts that can creep into the minds of people who live with Fibromyalgia and Chronic Pain. It’s important to find purpose in a life that has radically changed so you don’t find yourself sliding into this dark hole. Here are some suggestions that may help you find that purpose in your life.

Finding Your Faith

If you are a person of Faith, you may be wondering where God is in all of this. You may be feeling abandoned by God or feeling like you’re having to go it alone. Please know that God hasn’t left you at all, but perhaps you’ve left God. Now more than ever is the time to reach out to Him and to immerse yourself in the Bible. Read about Job again and all that he went through, and remind yourself how God didn’t abandon him and how He won’t leave you either. Now might be the time to start listening to some Christian music that helps you reconnect with your faith. If you engage in a different religion, you can reconnect to the ceremonies that enrich you from those practices.

If you are not Religious, but are Spiritual, there may be rituals of comfort that you’ve moved away from and it may be time to implement them again. Meditation, chanting, incense, sage, singing bowls, whatever you find comfort in – bring them back into your life.

Moving In Comfort

Often when we are in Chronic Pain, we forget that exercise is actually beneficial to us, both physically and mentally. Gentle exercise offers benefits to our body such as delaying muscle atrophy, increasing strength, and creating an environment to help us heal. Although exercise may hurt, it’s not causing us further harm and will inevitably help strengthen the core muscles, which benefit the entire body. Walking, swimming, Aquafit and bicycling are all good starts, even for just a few minutes a day. This post can help you with more detailed information. The bonus is the better you feel physically, the better you feel mentally.

Volunteering

It’s often been said that the more we give to others, the more we get in return. Volunteering is such an example. Mention volunteering to people who live with Chronic Pain, and the first thing they say is “oh no, I’m much to sick to volunteer”. Stop for a moment though, and think about it. You have the lived experience of a Patient and could be the perfect Patient Advocate for Healthcare Partners in your area. If there isn’t a dedicated organization where you live already doing this, call your local hospitals and ask if they ever need Patient Partners for their Health Care Initiatives. The same goes for the big medical organizations in the area…The Cancer Society, The MS Society, The Diabetes Association…and the list goes on. If you live with a health condition beyond Fibromyalgia, call your Organization and see if they need volunteers. You can specify the type of work you can do, and the hours you are available. Giving back fills a huge need in the community and in your own life.

Spend Time With Loved Ones Again

As awful as you may feel, cutting yourself off from family and friends actually makes you feel worse. Try to find times where you can get together with loved ones, even if it’s for shorter amounts of time. Have a coffee time in the evening instead of a longer drawn out dinner. Join a friend for lunch. Chat on the phone or via Skype and stay in your Pajamas! People want to spend time with you, they don’t care what you’re wearing. The ones who truly love you will understand the circumstances – the ones who don’t really don’t matter much, do they?

Finding purpose in life can help lift you from the darkness you may be encountering because of your Chronic pain. It is possible for you to find joy again, even in the simple things. I’d like to leave you with a list of 20 of my top items that bring joy – taken from a previous post I’ve written called That Which Brings Me Joy.

  1. Watch a sunrise or sunset
  2. Send someone you love snail mail
  3. Volunteer
  4. Get crafty
  5. Bake something
  6. Keep a journal
  7. Take a walk
  8. Do a good deed
  9. Read a novel
  10. Go to the museum
  11. Sing
  12. Take a class
  13. Enjoy a power nap
  14. Log off Facebook
  15. Practice positive affirmations
  16. Mentor someone
  17. Plant a garden
  18. Have a warm bath
  19. Go to an art gallery
  20. Give more compliments

And finally, remember…

There Is Always Hope

Living Well With Fibromyalgia

How do you Live Well with Fibromyalgia? When your body hurts all the time because of this painful condition, it’s hard to remember to do things like exercise and eat well, but these are critical components of staying well. First off, let’s look at what Fibromyalgia is.

Fibromyalgia is a condition that causes pain, fatigue, and tender points around the body. It can be hard to diagnose because many of its symptoms are similar to those of other conditions. It can also be hard to treat. That’s why it’s important to see a doctor who has experience treating Fibromyalgia. Medications are available to help alleviate some of the pain you might be experiencing, but there is no cure for the condition and a lot of what makes you feel better will come from the things you do for yourself.

 

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And what are those things? To start with, eat a well-balanced diet, make sure you’re drinking enough water to stay hydrated and try to do some gentle exercise every day.

Diet:

1. Aim for a well-rounded diet

Eating a balanced diet is a good idea for anyone, regardless of whether you have fibromyalgia. That diet should include fresh fruits and vegetables, whole grains, healthy fats, low-fat dairy, and lean protein, such as chicken or fish. Avoid unhealthy foods, including anything processed or fried, and excessive amounts of saturated fats. Also, limit the amount of salt and sugar in your diet.

2. Eat for energy

Fibromyalgia can make you feel tired and worn out. Eating certain foods can give you more energy. Avoid sweets, which will only give you a quick sugar boost. Your body will burn right through them, and then you’ll crash. Instead, eat foods that will give you more energy to get through your day. Combine protein or fats with carbohydrates to slow down their absorption. Choose fresh, whole foods high in fibre and low in added sugars, such as:

  • almonds, walnuts and other nuts and seeds
  • broccoli
  • beans
  • tofu
  • steel cut oatmeal
  • dark leafy greens
  • avocado
3. Go Vegetarian or Vegan

A few studies have looked at how eating certain diets affect fibromyalgia. There’s evidence from studies done that eating a vegetarian or vegan diet, which is high in plant antioxidants, might offer some symptom relief.

4. Maintain a healthy weight

Another benefit of eating a healthy diet is that it can help keep your weight under control.  People who had been on a weight loss program had less pain and depression, fewer tender points, and they slept better after taking off a few pounds. Studies suggest that weight loss can be an important part of fibromyalgia treatment.

 

Here are some of the best foods to eat for people with Fibromyalgia:

FOODS HIGH IN ANTIOXIDANTS:

  • Kidney beans
  • Dark chocolate
  • Pecans
  • Artichokes (boiled)
  • Cilantro
  • Berries (blueberries, cranberries, blackberries)

FOODS HIGH IN AMINO ACIDS:

  • Red meat: lean cuts of beef or pork
  • Poultry: chicken or turkey breast
  • Fish: halibut, tuna or salmon fillet
  • Dairy: non- and low-fat cheese, low-fat yogurt
  • Plant-based proteins: quinoa, tofu, soybeans

FOODS CONTAINING COENZYME Q10:

  • Organ meats (heart, liver, kidney)
  • Beef
  • Soy oil
  • Sardines and mackerel 
  • Peanuts

FRUITS WITH LOW GLYCEMIC INDEX:

  • Apples
  • Berries
  • Cantaloupe
  • Peaches
  • Citrus

All of these foods are great for the body whether you have Fibro or not so why not incorporate them into your diet and see the difference they can make. The healthier you are, the better able you are to fight Fibromyalgia or any other auto-immune disorder you might have.

Exercise:

Will exercise make you hurt more? Some muscle soreness is common after exercising in the beginning. But ultimately exercise should relieve fibromyalgia pain, not aggravate it. Try these tips: Start off small and build slowly. Massage or apply heat to sore muscles before exercise and apply cold after.

1. Keep it simple, doing activities such as walking, Aquafit (easy on the joints and muscles), or bicycling (stationary is fine).

2. Use light weights if you can to keep your muscles toned and at the very least, make sure to stretch several times a day.

3. There’s nothing worse for a Fibro body than to sit or lay down all day because your muscles stiffen up even more than usual and it takes even more effort to relax and loosen them. Do some simple stretches 3-4 times a day and work to expand on them as you get stronger.

So there you have it, some simple tips for Diet and Exercise that should help everybody but especially those with Fibromyalgia. Let me know your thoughts in the comments.

There Is Always Hope

 

Exercising With Fibromyalgia

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I belong to a Facebook group called the Fibro Blogger Directory and we’ve been challenged to send in and answer questions relating to Fibromyalgia in the month of November. One of the members asked this question:

Can you please help explain how I can get started with exercising – I want to but can’t get up off the lounge most days and can’t even do all my housework.

From Fleur in Pasadena

Let’s start by talking about something called “Fear of Pain”

If you’ve ever attended a Pain Management course, one of the first things they talk about is the mechanism of Pain – and the fear that comes with having pain. We’re afraid that pain is our body telling us that something is wrong and more pain means more is wrong. That’s not always the case though and the trick is determining what is “bad” pain and what is “good” pain. Exercise is generally considered to be “good” pain because it’s not causing further harm to your body. Your mind needs to be convinced that what you are feeling isn’t more harm, but simply a response to the muscles and tendons being used in a way that you’re not used to. No actual damage is being done, so while you may need to start slow, exercise is encouraged when you have Fibromyalgia. In fact, the worse thing you can do is to remain sedentary as that causes your muscles to atrophy.

There are simple moves you can do to get started on an exercise program at home that will be easy on your joints yet still give you a workout. As always, make sure you get your Doctor’s approval first.

Start with simple Stretches:

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Move on to Squats, Wall Push Ups and Bicep Curls (with or without light weights)

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Finish off with walking, swimming, Aquafit, or Bicycling. Even walking one block a day is a good start – add an extra block as you grown stronger, or an extra lap in the pool. The goal is to move just a little bit each day (i.e.: do 1 squat a day for a week then try 2 the next week).

Nordic Pole walking is extremely popular and works your upper and lower body while giving you stability while you walk:

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The added benefit is the more you do, the more you’re capable of at home. Doing the dishes, sweeping the floor, folding laundry – they all count as movement and exercise as well. I’m not saying you need to run a marathon or do everything at once, but start slow, and realize that yes, you might feel a bit more pain in the beginning, but it’s simply your body getting used to something it hasn’t experienced for awhile. Give it time to adjust and you’ll see a difference before you know it. It takes 21 days to make a habit so give yourself 3 weeks before you “give up”. I’m willing to bet that if you’re honest with yourself and you don’t cheat, you’ll notice a positive change at the end.

There is always hope.