How do you pace yourself?

All your fibromyalgia experiences, questions and answers.

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Re: How do you pace yourself?

Postby migrembe » Thu Jul 10, 2014 7:51 am

As i walk with it stick others know i have a problem just by looking but i have been known to leer at people who are hogging seats in the shopping center when i am desperate to sit down. I rarely if ever shop on a Saturday, all those crowds of people scare me :shock:

I liked the idea of pacing but didn't actually get it until recently. Average day i need to stop after about 5-7 minutes, really bad day i can manage basic needs; bathroom, food out of tin, etc and on a good day i may be able to walk very slowly for 15 mins before i must stop. When there i nowhere to sit i have found myself leaning against street lights or bus shelters. I have never thought of timing my rest periods maybe i will try that one.
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Re: How do you pace yourself?

Postby ..:: lisa ::.. » Thu Jul 10, 2014 11:10 am

Unfortunately the dizziness has been bad even when I'm at home, almost every time I stand up, bend down or walk I'm a bit overcome. Some days are worse than others though.

Have you ever checked your bp and heart rate while at rest then on standing?

I suffer with dizziness all the time, especially on standing, my blood pressure is always high as is resting heart rate, but on standing it increases by 30bpm and the longer I stand the higher my heart rate goes but blood pressure lowers.

I'm on beta blockers to try and sort this out but it's early days yet.

—(••÷[ I may ramble at times as my train of thought has crashed. Please be patient and bare with me ]÷••)—
..:: lisa ::..
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Re: How do you pace yourself?

Postby Zia2014 » Thu Jul 10, 2014 5:38 pm

Hi all,

Lisa - yeah I think they think I am crazy as well! I mean I am, but still.... :crazy: :mrgreen: Your dizziness sounds horrible! I get it when I bend/lean down, so I try not to do that. But my BP gets measured often and is *always* in the normal range, it doesn't change at all.

The Fizz - Awww your dog sounds gorgeous, do you have any pics? I love dogs but have never had one :(

I did actually empty all the receipts out the other day so it wasn't too bad! I also tried out the 20 minutes thing, and kept varying my activities as much as I could, which I do think helped. Although I couldn't really stand for that long without getting dizzy. And thankfully work is really quiet at the moment so I was lucky,although I was talking to two people and it got a bit much.
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Re: How do you pace yourself?

Postby TeejThorne » Fri Jul 11, 2014 12:47 pm

I too have trouble going to the shops and stuff, walking if hard as mu lower back kills me within 15 mins walking. I do alot of up and down at work as im an accountant, having to get up to the printer, toilet, kettle etc im at it all day by the time i get home im all but ready for bed.

When i go out now its for very short periods and only if i have to go feeling more happier at home, although i gues i only have weekends there. Most of the shopping is done by my partner as he is also disabled and can not work ... but if its alot i do online shopping for everything or pop in shops for bread milk etc, i always go when its emtpy like at the end of the day. When i get home tho i have had it ....

Im so sorry to hear all you guys are having problems and I will be trying to pace myself too xx thank you for the reading i have on the forum <3

PS i have also found that a shopping trolley helps with the carrying of stuff i cant carry anything as my wrists and hands are not strong enough just a thought some of you might like to think about :)
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Re: How do you pace yourself?

Postby Zia2014 » Sun Jul 13, 2014 4:23 pm

Hi Teej,

I have been avoiding food shopping as I know it gets busy, the only time I've done it recently and standing in the queue was horrible. Also waiting in the walk in centre to get my bloods done I started to get really would up, and in fact the nurse asked if I hated needles as I was panicking so much! I was a bit better when I just stayed inside most of the time and avoided any stresses, but since going back to work I feel I'm falling apart and unable to cope with anything :(
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Re: How do you pace yourself?

Postby Zia2014 » Fri Jan 02, 2015 1:00 pm

Well at the Pain Clinic today I finally got taught about Pacing - only 6 months later than my original post! ;-)

She basically kept it quite short and just said that I should change what I'm doing every 20 minutes (as was said earlier), vary my activities and not try to 'finish' things if I feel unable to.

Tbh I found what she told me today a bit basic, I was already doing those things out of necessity because I cant finish things or do them in one go. But it felt a bit like a basic lesson rather than the more in-depth info in FP's brilliant post.
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Re: How do you pace yourself?

Postby Queenie_70 » Fri Jan 02, 2015 9:35 pm

Pacing would be great, but I am either flat out...or out flat!!!

Because I end up in bed so much, I have to squeeze in everything when I am up. My 25 year old daughter, who I am carer for, has Aspergers, PTSD (since her sister died), PDD, and Schiziod tendencies and is having a home visit from the Psychosis when well my plate is full, because shopping, cleaning, laundry, mowing, weeding, mopping, sweeping, and the list goes on is down to me.

Problem is, I can no longer do half of is the worst. My fire alarm is now my timer :) It reminds me something is cooking, and I forgot yet again, to take it off the top, or out of the oven!!! :yikes:

Anyway, if someone has a magic wand and can teach me what I am doing wrong, but can still get it all done..please help... :pull-hair:

"Life is not measured by the breaths we take, but by the moments that take our breath away."
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Re: How do you pace yourself?

Postby Gracious » Sat Jan 03, 2015 2:09 am

Zia, I remembered putting info on a while back about pacing when someone was looking for more of an understanding about it. I came across info that really helped me, so I shared it. I looked it up again from the search and here is acopy of the info below for you.
Re: Slowing myself down - pacing

Postby Gracious » Wed Aug 27, 2014 1:59 am
I found pacing to be a real issue for me. I learned about it on a 8 week Breathworks Course, which is similar to the Pain Management Course, where you do activity sheets and calculate out your baselines. I logically understood it, but was resistant to it as it felt like enforced boredom and restriction from being able to live my life the way I wanted to, which would be Fibro free. I was angry and frustrated by my FMS and the limitations it was imposing on me. It wasn't till I came across a site that went into more detail about pacing and really explained the impact of not doing it and the knock on effects, that I realised I was actually making myself feel worse and more distressed and ill, because I wasnt pacing.

The thing is you have the choice to pace and I agree its easier to do this when just working with yourself, when you add family, friends, work etc, its must harder, sometimes you have to accept your going to trigger a post excertional malaise, but it is also a choice how you choose to feel about it.

Below is the link to the site I found helped me come to terms with my resistance to pacing and opened up my choices to how I wished to live with FMS (I really like the Videos, like little miniture leasons): ... and+Pacing

Areas covered:

Part 3: Pacing
Pacing Defined
Post-Exertional Malaise
Push / Crash Cycle

Four Images for Limits
Rating Your CFS/FM
Defining Limits in Detail

Heart Rate Monitors
More Devices & Gadgets

Scheduled Rests
Pacing Activity, Part 1
Pacing Activity, Part 2
Habit Change
The 3 R's: Rules, Routines & Reminders
Mental Adjustments
Achieving Consistency

Special Events

Minimizing Setbacks
Identifying Triggers
Preventing Flares
Success Story: Houseguests
Success Story: Prevention

Hope this is of some Help
With loving kindness
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Re: How do you pace yourself?

Postby migrembe » Sat Jan 03, 2015 9:36 am

Gracious - Thank you for the links. There are lots of things on there and it will take me a while to work through them all.

It's talking a lot about CFS and not everyone with FMS have CFS as well but many of us are chronically fatigued because our minds/brains do not work, whereas CFS is normally caused by an infection/virus.

However i have read a little bit of the link before my brain started wandering elsewhere and began to have to re-read it -
'Managing Your Energy Envelope'

Physical - i do something called 5+5+5 when it comes to cleaning or even cooking. I use a timer and work for 5 minutes, then rest for 5 minutes, etc. I wrote about it on my blog, let me know if you want to read it and cannot find it. Then normally i am done for the day, but sometimes i can repeat the process later on in the day if i do it early enough.

Mental Activity - about an hour, but i need to swap between activities

Social - one to one on a good day 2-3 hours, busy place can be an instant negative reaction and i can't cope.

Physical Sensitivities - large supermarkets are the worse, especially when they are busy. I find that my anxiety and panic levels are rising that stopping in front of a shelf and taking some deep breaths until i feel able to carry on helps. It's all the light, noise, people, shifting colours - people walking - too may things to look at my brain can't cope.

Hope that is useful, Beverley x
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Re: How do you pace yourself?

Postby Zia2014 » Sun Jan 04, 2015 5:33 pm

Wow thanks Garcious! I'll take a look at that in more detail because I know I just do too much and I also get pressure to do too much.
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