Fibromialgia, é muito difícil conviver! Existem maneiras de se organizar?

Ao viver com fibromialgia e / ou SFC, o ritmo é a chave para controlar seus sintomas.
É mais fácil falar do que fazer em nossas vidas ocupadas, mas com um pouco de esforço, você pode aprender no seu próprio ritmo. A fibromialgia e a SFC podem exaurir sua energia. Quando sua energia está baixa, todas as atividades são mais difíceis. Quando é ultrapassado, um preço muito alto é pago.

Costumava me forçar nos dias bons, tentando colocar tudo em dia, num dia, lavar várias cargas de roupa, limpar a cozinha, o jardim e ir às compras. Quando meus sintomas começaram, me esforcei mais, como se tivesse que fazer tudo antes de me sentir tão mal que não pudesse fazer nada. Não demorou muito para eu perceber que estava apenas me preparando.

Qual é o meu ritmo? • Curtos períodos de atividade • Programação • Rotinas

• Priorize • Troca de tarefas • Experimente e veja o que funciona para você • Conheça seu corpo, conheça seus limites •   Você pode acompanhar os sintomas • Quanta atividade física posso aguentar por dia? • Quanto esforço mental posso dirigir em um dia? • Quais atividades me afetam mais? • A que hora do dia eu tenho mais energia? • Quais são os sintomas dos “primeiros sinais de alerta” de que meu limite está se aproximando?

Curtos períodos de atividade
Se você trabalha muito, não tente fazê-lo por horas. Trabalhe um pouco, descanse um pouco e depois trabalhe outro período curto. A quantidade de tempo que você trabalha depende da sua capacidade de atividade. Comece com períodos mais longos mais curto do que você pensa que pode aguentar e descanse por pelo menos 15 minutos. Veja como você se sente depois de alguns dias e ajuste os tempos até encontrar o equilíbrio certo.
Programa
Períodos de descanso programados, é quando você pode tirar uma soneca ou descansar um pouco. Novamente, a quantidade de tempo é algo que você precisa definir por si mesmo. Definir uma meia hora pode lhe dar um bom impulso, ou você pode precisar de um intervalo de duas horas. Seu período de descanso programado não é para verificar e-mails , assista TV, leia ou faça sua lista de compras. Sua mente precisa descansar como seu corpo. Tente relaxar, calmamente, meditar ou possivelmente  tomar um banho quente

 .
Rotinas As
rotinas realmente facilitam para nós, se você tiver  névoa cerebralTenha uma programação semanal para o seu trabalho e tarefas domésticas. Ao aderir, você sabe que não terá que ir às compras no mesmo dia em que limpar o quintal ou fazer recados nos dias em que tiver que estar em casa.O maior obstáculo às rotinas é que nossas condições são imprevisíveis. Raramente sabemos quando teremos dias ruins ou quando um dia bom ficará ruim sem avisar. Para lidar com o imprevisível, sejamos flexíveis. Veja nossa energia média e as mínimas diárias. Se terminarmos uma tarefa e ainda tivermos energia , Ainda estou trabalhando. Se eu tiver dias em que não puder fazer nada, estarei em dia depois de alguns dias.
Prioritizar
As prioridades são cruciais para acelerar o ritmo. Ter uma ideia clara do que queremos alcançar em um dia e concentrar nossa energia nisso. Se coisas menos importantes tiverem que esperar, então é isso. Faça uma lista e depois divida sua lista em três partes: • necessidades, • desejos e • deveres.  
“Necessidades” são prioridade máxima. “Deseja” são coisas que você gostaria de fazer se tivesse energia. “Deveres” são coisas que você sente que deve fazer para agradar alguém ou porque outras pessoas fariam isso (por exemplo, “Devo cozinhar uma grande refeição aos domingos, porque minha mãe sempre fazia. ”) Coloque suas“ necessidades ”primeiro, depois passe para“ quer ”(se você tiver energia). Se você não puder fazer“ lição de casa ”, que seja. “Lição de casa” pode ser uma grande fonte de culpa, pois não cumpri-la pode decepcionar alguém. Comunicar os limites da sua doença pode ajudar com isso, ajustando as expectativas das pessoas sobre o que você é capaz Você pode precisar  educar sua família e outras pessoas sobre sua doença.
Mudança de Tarefas
Em vez de fazer uma coisa por muito tempo, tente mudar o tipo de atividade com frequência. Se você fizer uma atividade que envolva a parte física por muito tempo, cansa os músculos que está usando e pode causar dor e fadiga. Isso vale para atividades físicas e mentais.
Por exemplo, lavar pratos, dobrar roupas, pagar contas e responder alguns e-mails – não faça isso nessa ordem! Em vez disso: • lave a louça, • pague as contas, • dobre a roupa e depois o • e-mail.
Ao alternar as atividades físicas e mentais, você dá ao cérebro e aos músculos o descanso de que precisam. (E não se esqueça de que pode precisar de períodos de descanso entre cada atividade.) É um processo contínuo! Exige esforço e autodisciplina.
Depois de ver a diferença que pode fazer, você descobrirá que é mais fácil acompanhar do que lidar com as consequências de não fazê-lo.

238 thoughts on “Fibromialgia, é muito difícil conviver! Existem maneiras de se organizar?

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