Pace Yourself

 Pace Yourself

noenergywhy do this?

  • To reduce flares 
  • To break the push -crash cycle
  • To create energy reserves for healing

Your Pacing Checklist

I have scheduled rest breaks into my day.

This is easier to remember to do if you make it rule to rest after meal.

I have a good idea of my activity and energy limits and do my best to stay within them

working this out will usually require using a some pacing tools

I ease into new treatments 

I understand that due to impairments of core functions, standard treatments (medical, psychological, complimentary) can often be too aggressive so I go slow and start on a lower dose than standard to test for tolerance.

I do not let others push me beyond my pacing limits

If I do, I know I will end up in bed suffering - while they are off having fun! (no not fair - but what you gonna do)

  Know Your Body  

I pace change by setting small smart goals

If I try to do too much at once, or set myself too big a goals - it can become overwhelming and anxiety provoking.  It can also trigger flares!

Set SMART Goals   

 I pace exercise using Graded Exercise Therapy

Exercise can fast track recovery, but if I push myself past my limits it slows it down. To find the middle road I use Graded Exercise Therapy (GET).  If I find I cannot do GET (which some people with ME/CFS cannot due to there severe level of mechanic - movement intolerance), I do not feel guilty about it or push myself, instead I find other ways to help myself.

Graded Exercise Therapy (GET)

 

 

Pushing through pain can lead to symptom flares, however doing too little and no exercise at all can lead to de-conditioning, reduced general health, bad moods and increased pain. Maintaining daily activity and exercise (if you can)  is important.  Taking things slowly and using pacing to find the middle road is best and will help break the push-crash cycle 

Pacing involves taking things a little slower and setting just a few SMART goals at a time.  It also involves alternating between more intense activity, light activity and scheduled rest breaks or time out breaks to be mindful or to practice other stress management techniques.

 

Pacing also involves remembering not to over do it on a good day. Many people do too much on a good day trying to catch up with the back log created by their bad days. This can often be avoided if they SIMPLIFY their life.

Many doctors say that it important to PACE within  80% of your activity limits as the last 20% is needed for healing.  Others say that it is necessary to retest your activity limits from time to time.  They improve as you heal.

 

Helpful Insights

  • Pain flares sensitise your nervous system resulting in more pain for less activity
  • When pain gets in the way it is a mistake to push through it and to stop doing things completely
  • Using pacing to find the middle road is best

Pain Health

 

 

 

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