Wednesday, July 31, 2013

In With the Positive, Out With the Negative

Image Courtesy of [graur razvan ionut ]/FreeDigitalPhotos.net

Routines are great.  That is one of the things that FlyLady encourages people to have;  however, chronic fatigue and illness often seems to to be the antithesis to daily rituals. When you want to forge on ahead, life seems to be an endless cycle of malaise, rest, and pushing ourselves harder than you should.  Chronic fatigue and pain from Fibromyalgia, Arthritis, and autoimmune illnesses slow you down.

One of my husband's favorite sayings is "Don't over-do."  He has seen what happens to me when I try to do too much.  The fact of the matter is I am unable to keep up the schedule I did in the past.  It took me too many years to admit that, partly because I did not understand how to work within the parameters of my illness.  It took me becoming a bedridden invalid for almost a year, before I figured out how to get stronger and pace myself better.  It also took that drop to the bottom to stop letting guilt of what I thought I should be doing go.

Not everyone reading this is at the same level of pain and fatigue.  Thirty years ago, I pushed through much of my pain and fatigue.  However, more stress and additional illnesses have taken me beyond the point that I can push myself and lead the life I did when I was younger.  FlyLady's BabySteps work for many people;  however, I admit to not being able to keep up.  I've had to learn to be flexible and work around my illness.

 It is helpful to develop your own routine:  in fact, you probably already have one.  However, I have found routines can be improved with small steps.  Decide what things work for you.  I have suggested ways to do this in previous articles.  Also, I  make suggestions on my Facebook Page, Chronic Illness and Creative Decluttering several times a week.  When I learn a new way to manage my day, I share it.  Hopefully, you will make comments, as well as sharing your ideas.  We can learn from one another.

Remember, there are not many things we use in life that are one size fits all.  I think this applies to our routines and chores as well, especially when dealing with a disability or an illness.

Finally, it takes time to make changes in your life.  Slow and sure makes a difference, even when you have a flare-up or relapse.  Habits don't change overnight, nor does clutter simply disappear.  Give yourself some positive self-talk, and throw out the negative.  It's time to find out what kind of routine works for you. 

God bless you.

Gentle Hugs,

Deborah

Wednesday, July 10, 2013

Needing a House-Keeping Boost


Hello Everyone.  I went to flylady.net today for some much needed inspiration.  What a great time to do it:  it's Anti-Procrastination Day over at Marla's place.  What have you been procrastinating on? Are you ready to make some changes?

I have a boatload of stuff I need to do, but I couldn't decide what to work on first. Thank goodness for FlyLady. Going to get busy.  However, I always remember to make my list in 3's or I end up being overtired and overwhelmed.  If you have time this summer, let us know what you have accomplished.  Maybe, it is just getting a much needed break.  That is important too. Or maybe, you have had time to do something around the house you don't normally do.


In my own life, I have had a break and feel the need to get back on task.  I am starting to experience a sense of aimlessness; therefore, I went to a place I knew I would get help. FlyLady has a schedule for everyday.  I can do some of that!

Friday, July 5, 2013

Sophia does, could I?

Lately, I have been thinking about exercise -- other than cleaning or walking through a room.    Now, that I am feeling better, I would like to see if I could work myself back up to some exercise -- carefully, of course.  I want to do some of the things I miss, like walking on the beach, walking in the park, or walking my dog around the neighborhood.  I would like to ride my bicycle too.  I really miss that.

Recently, I read about how the amazing, iconic actress Sophia Loren stays in shape in an article from  Daily Mail.  Let me draw your attention to what Loren says about how she manages her morning  exercise:

"I always wake up early and jump out of bed - sometimes not wanting to, because one can always find an alibi not to exercise - and then I take a walk for an hour."

"And as I walk round the park I always think, “Maybe round the corner I am going to find something beautiful.”

"I always think positively. It is very rare that you find me in a mood that is sad or melancholic."  (Read more: http://www.dailymail.co.uk/tvshowbiz/article-1383736/Sophia-Loren-76-dazzles-long-legs-tribute-show.html#ixzz2YDqwpchN  Follow us: @MailOnline on Twitter | DailyMail on Facebook)              
     
Reading this made me wonder if I could "force"  myself out of that bed, dress, drink some water, and baby step myself into exercising in the morning.  What would it do for me?  

Over the past 5 years, I have gotten more and more sedentary.  Arthritis was a large contributor to that.  However, I had a hip replacement a year and a half ago; and, my knees feel better after healing from an injury.  Reading Loren's words about how she does  what she does, made me think.  Could I begin to carefully build my strength, so I could do more than I am doing now? 

In fact, I have had this in the back of my mind all along -- the exercise part. But, I'm not keen on getting out of bed very early in the morning, because I often don't sleep well.  However, if I made exercise one of my first priorities in the morning, could I do it?  Would I gain more energy?  Maybe, I would feel more relaxed and less stressed.

Years ago, I would never have questioned those things.  I did gain energy when I exercised, but that was before Chronic Fatigue Syndrome hit me.  It is admittedly a precarious balance.  However, I have already gained energy as I do more things around the house.  I have been using steps more, and building muscle in my legs.  It seems like it may be time to try to add more.  The thing, to be mindful of, is not to jump into too fast.  Baby steps are the way to start exercising.



No challenges are going forward here.  I would not dream of doing that, especially when I haven't tested this out myself.  If there is a challenge, it would be for me to say to myself:  there is no failure in trying.  And, I might have more energy if I don't wait until I am already tired.

After all, I can always take a nap. 

Wednesday, July 3, 2013

Tips for Jumping Back in After a Flare Or Relapse -- Day 3

The best-laid schemes o' mice an' men       The best laid schemes of mice and men

Gang aft agley...                                          Go often awry...                                   

Original                                                       Translation

The above lines were written by Robert Burns  in 1785, and included in the Kilmamock volume.


So what happens when you have only slept for six and a half hours? Does your fatigued body pop up out of the bed, and you jump right into the days activities? I  can tell you that it isn't what I do, because I am more frequently a creeper than a springer. 

Today was my second day of getting back into a routine;  however, last night, was a sleepless one for me.  I didn't fall asleep until 6 a.m., and that was after I took an herbal remedy.  Needless to say, my priorities changed today;  however, I was still able to accomplish a few things.  My main words for the day were keep activities light.  When I have a sleepless night, I am not going to force myself to do to much, so I can continue my recovery, rather than relapsing.  


From Yesterday's Blog Post - Second Day

  1. Get dressed.  I am not saying you cannot clean in your pajamas, because I have been known to do that;  however, I like having on a comfortable house dress (something pretty) or comfortable jeans or skirt.  Being dressed helps you to feel ready for the day.  
  2.  After dressing, rest for a few minutes.  Put your feet up.  Perhaps, you will want to make a short list of things that need to be done.  Then pick three things off that list.  Work at them no longer than 15 minutes each.  You may need to cut the time for each activity to a shorter amount, depending on your strength.  The key to getting back  into your routine is adding things gradually.    
  3. Make sure you rest between each activity.  Put your feet up.  I often work or play while sitting:   ie.  reading, working on a blog post ( which can be very tiring and time consuming), eating a snack, watching TV, or simply closing your eyes for a few minutes). 
  4. You have to learn to listen to your body.  That is not always easy for those of us who like to push through and finish an activity.  However, I have learned that if I take a break and go back to what I was doing, I am more likely to have the energy to do what I  need to do tomorrow. 

Day 3 - Remember you can do anything in baby steps.

  1. Get dressed. Rest.  Eat breakfast and take your medicine.  (However, I admit to eating breakfast before dressing.)  It's your routine:  don't try to change everything to match someone else's ideas of how you should manage your schedule.  That can be overwhelming.  
  2. List 3 chores or activities you need to accomplish for the day.
  3. Work on one activity at a time for 7 to 15 minutes.  It is acceptable to spend less time on a job if necessary.  You may have to break one chore into 3 parts.  As I said before:  it depends on your strength and stamina.  We are all at different places in our lives and our illnesses.  
  4. After you have worked for 15 minutes, you need to switch to a different activity.  I have been known to push on, but I usually end up feeling more drained than I should have.  Just a word about the reason for switching activities.  It helps one to stay focused on the job.  Often, I rest after the 15 minutes or do a sitting down type activity, like checking my email, checking Facebook, or writing on my blog.  Sometimes, I read.  
  5. Stay hydrated.  I usually keep a glass of water nearby.  Before I sit down to rest, I usually check to make sure there is water in my glass.  Filtered water is my choice of drink, but sometimes I spice it up with lime, cucumber, and ice.
These are basic schedules.  I have not been giving you detailed lists of things to do for a couple of weeks.  I would like to work on my own "routine", and I will pass on new things that I learn.  Even though I can come up with great detailed lists of things to do and when to do them, I have found that usually does not work for me on a regular basis.  I would like to encourage habits of the month to work on;   however, I may not always come up with the habit that most important for you to improve.  

That is when you might want to be creative and choose to list your habit of the month to do daily, not mine.  I am telling you this, because I do not want you to be frustrated by trying to do things you are not strong enough to do.  If you are familiar with various ideas of how to clean and get rid of your clutter, you may have noticed that some people find a fulcrum point to focus your habits and build better ones.  This is an excellent idea, but I found my starting point needs to be the habit of "Getting Dressed."  This is what works for me.  You may find you need to start by making your bed or having 15 minutes of meditation or a devotional.  FlyLady suggests starting by "shining your sink" 
in her 31 Beginner BabySteps.  She also has a page called Getting Started.  

I adapted FlyLady's system to my needs.  I also like to read articles about how other people accomplish tasks they need to get done.  As far as I know, there is no perfect way to get the job done.  That is why I like to emphasize taking baby steps.

You and I can baby step our way through the things we need to do or want to do.  Small steps or little bites add up.  They really do.

Tuesday, July 2, 2013

Tips for Jumping Back In After a Flare or Relapse - Day 1 and Day 2


Going back to your regular routine after a relapse or a flare can be a daunting task.  I don't know about you, but I get used to sitting and lying around.  I also start spending too long reading, watching TV, or playing games on my laptop.  Last week, I  sometimes felt bored, because I wanted to be active, but I felt awful.  Not even the usual quiet pastimes kept me from feeling antsy about not doing my regular routine.  But I know part of that was that I really felt too icky to have much of an interest in anything.   However, I did use some of those  times to throw in a load of laundry or wash some dishes.  I was blessed to have some mobility, even though my energy didn't last long.  I also used those times to care for myself -- rinsing out my sinuses with Neil - med, taking my medications, getting a healthy snack, and replenishing my water.

One of the problems for most people after an extended illness or a bad flare-up is getting back into a routine.  Let's face it.  When you lie around the house, you lose muscle mass.  People with Fibromyalgia and Chronic Fatigue Syndrome already have problems with joint pain, muscle pain, and energy levels.  Then there is that conundrum of having not been active, so you lose more energy by being inactive.  It's walking the balancing beam again.  If you have one of these illnesses, you have to learn to pace yourself.  When you have been inactive, you have to start activity gradually, or you may walk yourself right back into bone-wearying fatigue. 

Each of us has to learn our own balance and pacing.  You don't what is right for me, and I cannot tell you what is right for you.  Really -- only you know that;  and, I can tell you from my own experience, it is a learning process.  The first 12 years I began to experience the downs and ups of chronic illness, I tended to jump right into things full speed ahead, because I wanted to catch up.  If I had a good day, I wanted to make the most of it.  Experience and aging has taught me I cannot do that.  If I push myself past my limits, I can expect another flare-up or relapse.  Therefore, I thought I would share with you a break-down of how I get back into the swing of things.  By the way, my swing is not quite as strong as it used to be, but at least I have gotten to a point where I can do the basic things I need to do at home.  There was a time I could not do that.  This doesn't leave energy for outside activities;  but at least, I do feel like I am ministering to my husband.  He doesn't have plans to retire anytime soon, and he is getting older too.  I don't want him to feel like  he always has to take care of me;  although, I know he would if there was that need.  When the need has arisen,  he has definitely stepped up to the plate in doing things that have traditionally been my domain;  however, I feel it is healthier for me physically, mentally, and emotionally when I can do my part.

First Day

  1. Take a shower and get dressed.
  2. Rest .
  3. Fix yourself a meal if you have not been fixing your own.
  4. Eat.
  5. Clean up after yourself.
  6. The rest of the day is yours to do with as you wish;  Or,  in one area of your home, spend 5 minutes picking up, if you feel strong enough.
  7. Rest.   
  8. After my most recent flare,  I actually had energy to fix a simple supper.  I made that easier by sitting down to cut up the vegetables.  Be mindful, that I have been doing some simple tasks  like putting a load of laundry in the washing machine and dryer, so I have been doing light activity during my illness. And I had help with cleaning up the kitchen afterwards.

Second Day

  1. If necessary, take a shower.  However, you might want to wait until later;  because today, you will do more.  Get dressed.  I am not saying you cannot clean in your pajamas, because I have been known to do that;  however, I like having on a comfortable house dress (something pretty) or comfortable jeans or skirt.  Being dressed makes me feel ready for the day.  
  2.  After dressing, rest for a few minutes.  Put your feet up.  Perhaps you will want to make  a short list of things that need to be done.  Then pick three things off that list.  Work at them no longer than 15 minutes each.  You may need to cut the time for each activity to a shorter amount, depending on your strength.  The key to getting back  into your routine is adding things gradually.   
  3. Make sure you rest between each activity.  Put your feet up.  I often work or play while sitting:   ie.  reading, working on a blog post ( which can be very tiring and time consuming), eating a snack, watching TV, or simply closing your eyes for a few minutes). 
  4. You have to learn to listen to your body.  That is not always easy for those of us who like to push through and finish an activity.  However, I have learned that if I take a break and go back to what I was doing, I am more likely to have the energy to do what I  need to do tomorrow.  

I am learning not to sweat the small stuff.  As capricious as chronic illness can be, we can still live our lives.  I have to admit that I have lost some ground the last few years, but there are times I gain some ground.  Worrying about what I can do or cannot do does me no good.  It won't do you any good either.  Worrying is an activity that drains the mind, body, and spirit.  If you worry, you might as well picture yourself with a drain attached to your body.  It makes things worse, not better.  Believe me, I know!  However, I have learned to let the anxious thoughts go.  That isn't always easy, but it is possible.