La fatigue associée à la fibromyalgie et à d’autres maladies chroniques est beaucoup plus qu’une simple fatigue. Ce n’est pas un cas où il suffit de boire du café et de pousser. La fatigue de la fibromyalgie est très répandue – et tenter de la pousser ne fera que provoquer davantage de fatigue. Cependant, il y a des choses que vous pouvez faire pour minimiser la fatigue associée à la fibromyalgie, à la fois en réduisant la durée des poussées de fatigue et en réduisant leur fréquence.
1. Planifiez des jours de repos réguliers pour aider à réduire la fatigue due à la fibromyalgie.
Souvent, vous pouvez éviter les crises de fatigue en vous donnant des pauses préventives. Cela signifie prendre le temps de se reposer toute la journée, que ce soit pour une sieste ou pour prendre des moments pendant la journée pour faire une pause et méditer. Essayez de planifier une journée de congé chaque semaine où vous ne faites rien d’autre que de vous concentrer sur vos soins personnels: dormez tard, prenez un bain chaud et détendez-vous avec votre couverture préférée et un livre ou une émission de télévision préférée. En programmant des temps d’arrêt réguliers, vous pouvez réserver votre force et avoir plus d’énergie pour les activités du reste de la semaine.
2. Écoutez votre corps et rythmez-vous pour limiter les poussées de fatigue de la fibromyalgie.
La stimulation est le processus d’écoute de votre corps et d’arrêt des activités avant que vous ne soyez complètement épuisé. Apprendre à comprendre quand votre corps en a assez est une étape clé pour minimiser la fatigue de la fibromyalgie. Vous ne serez pas toujours en mesure de l’attraper et vous ne pourrez pas toujours vous arrêter lorsque vous en ressentez le besoin. Mais en faisant de votre mieux pour vous calmer tout au long de la journée, vous pouvez limiter la fatigue de la fibromyalgie et garder le contrôle de votre énergie.
3. Réhydrater pour améliorer votre énergie lorsque la fatigue prend le dessus.
L’hydratation est l’une des premières choses que vous pouvez faire pour aider à réduire la fatigue liée à la fibromyalgie. La déshydratation a été associée à une augmentation de la fatigue chez les personnes souffrant de maladies chroniques, ainsi qu’à de nombreux autres symptômes communs à la fibromyalgie, tels que la faiblesse et la confusion. L’hydratation ne se limite pas à boire de l’eau ou des liquides. il s’agit de maintenir des niveaux appropriés d’électrolytes. Beaucoup de magasins en ligne ou de magasins de santé vendent des poudres d’électrolytes, que vous pouvez ajouter à l’eau ou à toute boisson préférée pour améliorer votre hydratation. Si vous présentez une déshydratation fréquente, discutez avec votre médecin des autres moyens d’équilibrer vos électrolytes et de rester bien hydraté.
4. Maintenir de bonnes habitudes de sommeil pour améliorer l’énergie et réduire la fatigue.
Un manque de sommeil de qualité a été associé à de nombreux symptômes de la fibromyalgie, y compris la fatigue. Lorsque vous vivez avec la fibromyalgie, on a souvent l’impression d’être toujours fatigué pendant la journée mais bien éveillé la nuit, ce qui complique le maintien d’un horaire de sommeil constant. Cependant, comme dans de nombreuses conditions, les symptômes de la fibromyalgie sont aggravés par un sommeil de mauvaise qualité. Respectez de bonnes habitudes de sommeil, comme aller au lit et vous réveiller régulièrement, en gardant votre chambre froide et sombre et en limitant le temps passé devant votre écran. Si vous n’obtenez toujours pas une bonne nuit de sommeil, discutez avec votre médecin des troubles possibles du sommeil et des moyens de trouver un soulagement.
5. Réduisez les interactions lorsque vous vous sentez fatigué pour maintenir l’énergie dont vous disposez.
Les jours où la fatigue est accablante, même de simples interactions avec d’autres personnes peuvent épuiser le peu d’énergie dont vous disposez. Lorsque la fatigue prend le dessus, votre humeur peut empirer. vous réagissez plus vite et vous avez moins de patience avec les gens. Ces jours-là, essayez de rester à la maison et de vous reposer, et limitez au maximum vos interactions avec les gens, même en ligne. Vous trouverez peut-être de l’énergie pour trouver un endroit calme et agréable dans votre maison où vous pourrez vous reposer et vous concentrer sur votre bien-être.
6. Ne cédez pas aux fringales de sucre et de glucides lorsque vous vous sentez fatigué.
Les jours où la fatigue de la fibromyalgie prend le dessus, vous pouvez trouver du réconfort dans les aliments, en particulier ceux riches en glucides, en graisses et en sucre. Ils peuvent avoir bon goût dans le moment, mais ces aliments sont plus susceptibles de causer un accident, ce qui aggrave votre fatigue. Au lieu de cela, une alimentation saine, riche en protéines et en vitamines, aide à maintenir votre glycémie même en évitant les pics et les accidents qui vous fatiguent. Remplissez votre assiette de viandes maigres, de fruits riches en fibres et de légumes riches en nutriments pour alimenter votre corps et vous donner le plus d’énergie possible pour traverser la journée.
7. Ne vous concentrez que sur le présent et non sur la façon dont la fatigue vous limite.
Lorsque la fatigue prend le dessus et que vous sentez que vous ne pouvez rien faire, votre esprit peut se retrouver bloqué en pensant à toutes les choses que vous n’accomplissez pas. Cependant, ruminant sur ce que vous devriez faire ou sur ce que la fatigue vous empêche de faire, vous vous sentirez encore plus mal. Votre liste de tâches sera toujours là demain. Pour l’instant, concentrez-vous uniquement sur ce qui doit être fait, en vous reposant et en prenant soin de vous en haut de la liste.
8. Prenez la journée une étape à la fois – chaque étape est une victoire lorsque la fatigue prend le dessus.
Les jours où vous souffrez de fatigue, n’oubliez pas que vous n’êtes pas paresseux. Vous prenez soin de vous. Il est important de mettre un pied devant l’autre et d’effectuer une tâche simple à la fois. Ne faites rien qui ne doive pas être fait. Au lieu de cela, donnez-vous un crédit pour ce que vous êtes capable de faire. Le matin, quand vous vous réveillez sans énergie, le simple fait de sortir du lit est une victoire. Placez une série de petites victoires ensemble jusqu’à ce que votre fatigue disparaisse et que vous vous sentiez prêt à vous remettre debout, au sens propre comme au sens figuré.
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