Cómo hacer frente al día durante un brote de fibromialgia

Cuando usted se despierta con un brote de fibromialgia, con la sensación de que usted no puede moverse, como si hubiera caído pesando 500 libras, mientras usted estaba durmiendo, usted no puede ayudar, pero quiere saber cómo hacer frente al día.

Por la mañana, lo mejor que puedes hacer es limitar tu actividad y descansar. Sin embargo, incluso cuando el cuerpo toma el tiempo de inactividad necesario, sentimientos de culpa u otras emociones negativas pueden hacer días aún más desafiantes. Sin embargo, hacer algunos cambios positivos en perspectiva al principio del día puede hacer la diferencia en cómo terminarlo.

Acepta el flare.

Cuando usted se despierta con un brote de fibromialgia, usted puede enfadarse y permitir que los pensamientos y emociones negativas le hagan sentir peor, o usted puede aceptar lo que es y tomar medidas para cambiarlo. 

En cualquier viaje, usted no puede hacer las curvas correctas para llegar a su destino sin entender primero y aceptar su punto de partida. Cuando usted despierta con un brote de fibromialgia, acepte que es así que usted comienza el día, después se alienta a desarrollar su energía a medida que el día avanza. Recuerde que terminar el día con más energía que usted consiguió puede requerir algunos cambios en su rutina diaria y dar el primer paso para sentirse mejor.

Concentrarse en cuidados personales.

Usted debe centrarse en el cuidado personal desde el momento en que se despierta, incluso antes de intentar salir de la cama. Mantenga una botella de agua al lado de su cama y la tome antes de empezar a tratar de moverse. Siga esto con algunos tramos leves en la cama. Evite el esfuerzo físico que puede utilizar su energía y deje que usted se siente más cansado. Estiramientos leves deben sentirse bien y calentar sus músculos sin cansarse más.

Después de que usted se siente un poco más despierto, reserve un tiempo para meditar para enfocar su atención durante el día. Limpia tu mente de todas las cosas que has planeado para el día, de todas las cosas que te oprimen y te hacen sentir estresado. En vez de eso, concentre su atención en el bienestar y la sensación de energía.

Otras formas de practicar el autocuidado durante un brote de fibromialgia incluyen:

  • Coma alimentos sanos
  • Descansando
  • Tomando un baño caliente
  • Encontrar una razón para reír
  • Límite la interacción
  • Pasar el tiempo con una mascota
  • Vuelve a ver un programa de televisión o película favorito
  • Disfrutando de un buen libro

Al tomar el tiempo para descansar, tanto mental como físicamente, usted puede comenzar a restaurar su energía poco a poco.

Comience pequeño y evite tareas avasalladoras.

No hay nada tan abrumador como despertar en un brote de fibromialgia sólo para ver una gran lista de cosas para hacer que te mira de tu teléfono. Lo mejor que puede hacer cuando   la fatiga   se apodera está limpiando. Mueve todo lo que no es esencial para otro día.

La limpieza de la casa va a esperar. Si usted tiene hijos para cuidar, haga lo que debe hacer, pero pida su ayuda también. La única tarea que debe tener prioridad es cuidar de sí mismo. De esta forma, usted puede tener más energía para realizar sus tareas más adelante y estar en una posición mejor para cuidar de los demás.

Se motiva con pequeñas tareas que usted puede completar sin esfuerzo y felicitarse por lo que puede hacer. Esto puede ser tan simple como salir de la cama y comer algo. Tome el día lento, concentrándose sólo en una tarea simple a la vez.

Salta gimnasia mental.

No deje que su pensamiento se atasque, reflexionando sobre lo que usted debería estar haciendo o lo que usted quiere hacer. Estas gimnasias mentales sólo te harán sentir más estresado y fatigado. Se da gracia y paciencia y recuerde que su enfermedad es frustrante, pero no es su culpa. Usted controla sus síntomas cuidando de sí mismo.

Cuando usted pasa su tiempo concentrándose en cómo usted se siente incómodo, usted se sentirá incómodo. Concentra tu atención en el resultado que deseas alcanzar, sintiéndose mejor y dando pequeños pasos para alcanzar tu objetivo.

Usted no puede controlar su cuerpo. No escoger y elegir cuando   se produzca   brote fibromialgia, pero se puede tomar decisiones que ayuden a limitar el   dolor   y la fatiga. Parando y practicando mindfulness sobre el flare y cómo combatirlo, usted puede terminar el día se siente mejor de lo que comenzó, permitiendo que usted comience mañana con energía renovada.


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