Fibromyalgia Magazine - June 2022
Fibromyalgia Magazine - June 2022
Fibromyalgia Magazine - June 2022
FIBROMYALGIA
MAGAZINE
UK Fibromyalgia Year 22 • Issue 8 • June 2022
• concentrating: focusing my attention to write, categorize, edit, or plan takes up a lot of mental
resources. Limit: 1.5 hrs.
• sensory overload: Going to a place with a cacophony of people, sounds, sights, and smells,
is draining, especially with a task to do. For example, I find it very taxing to go to a grocery
store, walk down an aisle of cereal boxes, and find which one I want. I don’t know what you call
this challenge; it’s partly visual overload and partly difficulty sorting and identifying one thing
from many things. Limit: 15-30 minutes.
Understanding that different activities will tire you for different reasons can improve efforts to pace
yourself. When I developed fibromyalgia, I thought ‘fatigue’ came only from physical exertion or social
plans. I didn’t factor sensory stimulation or concentration into my calculations on what would drain my
energy. This meant that I overdid certain types of activities and crashed more frequently. The best way
to identify your limits by types of fatigue triggers is to keep a log of all your activities, how long you did
them, and their effect on your fatigue. For example:
My experience is that I drain my overall energy battery faster by overdoing one type of trigger in one
day. That’s why it is important to mix up different types of fatigue triggers in one day. For example, I know
that limiting my productive activities on a single day to 1 hour of writing (concentrating) and a 20 minute
walk (physical exertion) will protect my energy from crashing. But, if I schedule multiple tasks involving
the same type of fatigue trigger in one day, I will crash. So, if I do 2 concentrating activities (like computer
work and meal planning), or 2 physical activities (like a walk and housecleaning), then I will have no
energy left.
The ‘advanced’ fatigue trigger math comes when you need to calculate the combined multiplier effect of an
activity that includes two or more fatigue triggers (concentrating, physical exertion, sensory overload, and
interpersonal activities). If I go to a local farmer’s market, I will find it more exhausting than a neighbourhood
walk, even if I take the same number of steps (physical exertion x sensory overload). If I meet a group of
people in a crowded, noisy space (pre-covid), my battery will drain much faster than a quiet one-on-one
lunch (sensory overload x socializing). If I meet up with a friend while shopping, I will become more tired than
if I’m sitting for the visit (physical exertion x socializing). If I try to concentrate anywhere noisy (cognitive
x sensory) or social (cognitive x socializing), my brain will short circuit more quickly than if I’m at home.
The key to this strategy is to be able to analyze your anticipated plan ahead of time to simplify them and
minimize fatigue triggers down to 1 type per activity to save yourself from the combined effect of multiple
fatigue triggers. Next time you meet a friend, do it somewhere quiet, seated, and one-on-one.
1. Identify the daily activity time limits by type of fatigue trigger, on an otherwise
normal day, by keeping a log.
2. Note the effects of any extra pain, stress, or insomnia that might contribute to
how draining an activity is.
Brian Barr Solicitors represented a former health care assistant and mother of
five, who twisted her ankle when she tripped over an unmarked and unlit
step and tragically ended up with a below-knee amputation. With an
eventual diagnosis of Complex Regional Pain Syndrome (CRPS), she also
suffered from fatigue, constipation and fibromyalgia, all of which resulted in a
major depressive disorder.
Fibromyalgia
Fibromyalgia Magazine
Magazine • June 2022
• February 2022 • •pagesix
pagesix
Disdain
Better to be alone
Heart heavy, like a stone
Than having you judge me
Having you begrudge me
My time I need to regroup
How low can you stoop?
By Karen Crosby
About Q10
Bio-Quinone Q10, the coenzyme Q10 preparation that was used in the study, is the official science
reference of the International Coenzyme Q10 Association (ICQA). The bioavailability, effect, and
safety of this Danish preparation is documented in over 100 published studies. Normally, the
body has difficulty with absorbing coenzyme Q10, but Bio-Quinone Q10 is manufactured using
a special formula that enables the Q10 molecules to penetrate the intestinal membrane and
enter the bloodstream. Bio-Quinone Q10 was most recently documented in the groundbreaking
Q-Symbio heart failure study that was published in the Journal of the American College of
Cardiology: Heart Failure.
Source:
Can coenzyme q10 improve clinical and molecular parameters in fibromyalgia?
Cordero MD1, Alcocer-Gómez E, de Miguel M, Culic O, Carrión AM, Alvarez-Suarez JM, Bullón P,
Battino M, Fernández-Rodríguez A, Sánchez-Alcazar JA.
What are the Symptoms of Fibromyalgia? It really depends on what symptoms the patient has.
The symptoms that the patient is suffering will dictate
The primary symptom of fibromyalgia is widespread
what treatment a doctor elects to pursue.
pain throughout the entire body, this can be debilitating
and extremely difficult to live with. Other symptoms Treatments include medication such as painkillers and
of fibromyalgia include: antidepressants. However, these medications can have
undesirable side effects and may not be advisable in
- Muscle stiffness
the long-run. In August 2020, The National Institute
- Sleep issues
for Health and Care Excellence (NICE) published a
- Extreme fatigue
statement disclosing that commonly used treatments
- Fibro
for chronic pain can do more harm than good. This
- Migraines and headaches
is a serious matter to consider when a patient will
- Irritable bowel syndrome
likely have to deal with chronic pain for the rest of
- Increased sensitivity to pain
their life, using medication that can have long-term
If the symptoms sound familiar it is always best to ramifications may not be the best course of action.
consult your GP. However, many people encounter Opiates especially can have a devastating effect
difficulties with their GP when been assessed for on the user, leading to possible addiction and the
fibromyalgia and it can even take years before a destruction of personal relationships.
definitive diagnosis is made.
Another treatment option is talking therapies like
How to treat Fibromyalgia? counselling or psychiatric sessions. Cognitive
There is currently no cure for fibromyalgia but there behavioural therapy (CBT) could also be an option
are treatments that help to relieve symptoms of the for those dealing with the excruciating side effects
condition and make it easier to live with fibromyalgia. of fibromyalgia.
What can seem like a minor inconvenience from the As you miss more events the initiations soon begin
outside can actually be debilitating and excruciating. to dry up and you can be left with no options left to
Many people soldier through their chronic pain socialise. Others begin to make assumptions about
without too much complaint, this can lead to their your mobility and capability meaning that you are
loved ones and friends being unaware about the no longer even invited to events that you would love
true battle they are facing. to attend.
It is important to stay positive and that when you do
It is commonly believed that social activities are
go out to socialise, you do so with a positive attitude
equally important factors in staying mentally and
and always do your best to enjoy yourself to have
physically healthy for people suffering from chronic
a great time.
pain as the physical and psychological consequence
of suffering with a chronic condition. Impaired Interpersonal Skills
Having a chronic pain condition such as fibromyalgia,
Living with chronic pain can induce self-focused
arthritis, rheumatoid arthritis or sever back pain can
attention on the issue that is causing the pain and in
mean that the person who has the condition’s social
some conditions like fibromyalgia, the pain can be
relationships are tested and they can become very
widespread throughout the body. An example of this
difficult to maintain.
would be a persistent knee pain that distracts your
A Decrease in Social Participation attention away from the people who are in your
presence. When you are distracted by pain, it can
A chronic pain issue can mean it is physically too
impair your ability to show empathy or interest in
difficult to maintain a relationship with friendship
what the other person or people or saying. This can
groups. Flare ups of the chronic condition can
make you seem disinterested or even disrespectful.
lead to a terrible amount of pain which is a huge
The decline in attentiveness in what other people
disincentive to follow through with plans to meet
are saying can be noticeable and can mean that
friends and family. Being in constant pain can also
people do not enjoy your company as much as they
reduce the ability to participate in certain leisure
once did. It is important to regulate your emotions
activities too. The fear of being judged can also
and ensure you provide an explanation as to why
lead to someone withdrawing from their usual
you are distracted.
social activities.
Fibromyalgia Magazine • June 2022 • pagethirteen
Being open and honest with your friends can make The Effect of The Coronavirus Pandemic
it easier to participate at social events, it can also Many people who have chronic pain conditions
allow you to laugh at the situation you are now in are often categorised as having an auto immune
which can be very difficult at times. condition too. This means that COVID 19 is
Pain and Bad Moods particularly dangerous to them. From what the NHS
and government advise, the need to isolate and
Having to live in constant pain can understandably
be considerate of where is safe to go is enhanced
make it very tough to see the bright side of life
as the risk is greater. This results in many chronic
sometimes. Being in foul humour when in terrible
pain sufferers having to decline invitations to go
pain is not the fault of the sufferer but it is important
anywhere and socialise for almost 6 months. This
to articulate what the issue is. If you just snap at
can be very difficult as in their mind it is simply not
people without explanation, over a long enough time
safe to risk going to any sort of gathering or event.
period they will begin to retract the usual invitations
and not want to spend time with someone who is
Support Groups
always in a bad mood. Being in a bad mood is a
Support groups can be a great resource for those
perfectly natural reaction to chronic pain, many
suffering with a chronic pain condition. Support
chronic pain sufferers try to mask their mood and
groups enable you to speak to people who are
how much pain they’re in to allow others to feel
in a similar predicament as you and it can allow
more comfortable.
chronic pain sufferers to develop a more intricate
Negative vibes are contagious and can ruin the
understanding of their condition.
mood of an entire event. One person being in a bad
UK Fibromyalgia is an example of an organisation
mood can influence the mood of the people around
that helps people to find people in their area with
them. Having a negative attitude can lead to other
fibromyalgia to connect and discuss their respective
passing judgement and wondering about what
situations.
the cause of the poor form is, rather than simply
attributing to chronic pain. UK Fibromyalgia has listed the active support
groups across the UK on its website. You can also
Some painkillers, particularly opiates can lead to
get in touch with them with any questions you have
mood swings or withdrawal symptoms which can
about fibromyalgia or another chronic condition,
manifest themselves in bad tempers. One option
just email [email protected].
to consider if you are struggling with bad mood
swings is CBD. CBD is known to help you deal with The National Rheumatoid Arthritis Society, is also
both stress and pain. Using CBD to relax and feel a very helpful organisation that can help to put
more comfortable in social situations could be a people suffering from rheumatoid arthritis in touch
great option. CBD patches are a very convenient with support groups or even specialist doctors.
way to consume CBD and are a discrete manner of
Conclusion
taking it. You also don’t have to deal with the bad
taste of CBD and only use them once a day so you It is always best to let those close to you know
do not have to worry about taking it a few times how you are feeling and try to calmly express the
through the day. issues you are having to live with. This will help to
maintain healthy and happy relationships and
Loss of Connection
allow those who care about you to garnish a better
Suffering from a chronic pain condition can lead understanding of your condition. In turn, they should
to see the negative of side of people rather than be more understanding and may even actively seek
seeing what you share in common. Jealously can to help you in your daily tribulations.
also creep in and this can come to the surface in
the form of petty comments or tantrums. This
combined with cancelling events or not turning up
to birthdays or parties can lead to the assumption
that a chronic pain sufferer is not reliable or has lost
interest in a friendship. The judgement can then be
felt every time you meet making it quite awkward
at times. Awkward situations with people you used
to feel so close to can make you withdraw and feel
lonelier.
Fibromyalgia Magazine • June 2022 • pagefourteen
Fibro Active April Diaries
by Julie Barker: Chairperson Fibro Active
A big thank you to Jane Gordon who wrote last months article while I compiled
our 6th Anniversary Review and submitted it as evidence for the Royal Society
of Public Health, Health and Wellbeing Awards. We will find out in July if we have
been shortlisted.
We finished March with the launch of the Walking to Inspiritive arts were on the group programme and
Awareness Campaign. This was a bit of a washout Marie got creative with folded cards.
due to the weather. The other committee members
Wed 13th - was Erewash Walking Week and Fibro
were due to be on a walking leaders’ course in Active were on the list of walks. Sadly, again, the
preparation for Erewash Walking Week later that weather was against us and it was pouring with
day and couldn’t do both events. So, Jane and I rain right up to the start of the walk, where we had
popped down to see if anyone would turn up and an improvement to drizzle! Just as we got to the
as no one would come out in the rain we hurried end, the heavens opened and we dashed into the
back to Jane’s and completed the last proof read park’s shelter. Poor Denise was walking home and
of the March article and submitted the awards entry got drenched to the skin. We were joined by Kev and
before attending the walking course Dan from Active Erewash and they informed us that
low attendance at groups and classes was common
April Week 1 at the moment all over the country. Learning this
Sun 3rd - The first Sunday of the month is Dr Lam’s allowed me to worry less about the current situation.
Instructor Forum and the subject was visualisation.
After the walk Jane and I went dress shopping for the
Visualisation is used by athletes and public speakers
Queen’s Garden Party. Jane tried on a few dresses
to improve performance. We use visualisation to
and chose a very on trend blue and orange dress.
learn the moves and to aid students who have
I just tried on one dress as I didn’t like the colours
restricted ability to improve their mobility. Jane wrote
this season, but I compromised with navy and pink.
a short paper on what we had learned and we used
it to theme our classes this week. The second of the walking to awareness step count
was a big improvement. We collectively walked
Mon 4th- Yang and BHQA classes. Class numbers 468.44 miles. The total so far is 719.59 miles. However,
were low due to covid. It’s hit attendance hard over our Just Giving page is still a bit slow to get going.
the past few weeks.
Thu 14th - We just offered one class of Tai Chi
Tue 5th- The Tai Chi for Arthritis class was also for Arthritis due to the Small Steps to Health class
struggling with Covid absenteeism. At group, we members all being away.
ran a qigong session and for Symptom of the Month
I found my original power point presentation on Fri 15th Good Friday and I went to support Jo Brigg’s
different types of pain; I had forgotten that, at the at her Walking Week walk around Trent Meadows,
beginning of lock down I had recorded my notes onto which is where I used to regularly walk my dogs. I
it. So, I set up the projector, sat back and relaxed! took Sam, my mum’s dog with me and his pet pram;
Sam is recovering from paralysis and still needs to
Wed 6th - We were in our park for our weekly walk
build up his strength. It was a lovely warm spring day
and it was the first step count of the campaign. The
and I really enjoyed getting out in the countryside
first week always takes time to get going and we
where I belong. Jo and I were able to catch up about
only counted around 275 miles, this put pressure on
the classes, Jo is the coordinator of the Strictly no
us to reach the following 5-week targets in order to
Falling programme of which we are partners. Jo also
stay on course.
told me that out of all of Derbyshire, there were only
Week 2 2 classes that are well attended at the moment; this
Tues 12th - The Tai Chi for Arthritis students at was also a relief to hear. .
Petersham Hall demonstrated the form, proving to us
that they knew it, so we presented them with t-shirts.
Fibromyalgia is a disorder that causes severe chronic and it can be so difficult to motivate yourself to
pain and is still far from being comprehensively leave the house.
understood by doctors and researchers. Those
When you have fibromyalgia, it can be difficult to
who live with fibromyalgia suffer from extreme
balance your activities and work commitments. You
fatigue, pain all over their body and brain fog, more
never know how much energy you are going to
commonly referred to as fibro fog.
have on any given day, so it is optimistic to commit
Fibromyalgia is an invisible illness and many to an array of activities when you are not 100%
sufferers outwardly appear to be fine. This can sure if you are going to be physically up for the
make it an extremely difficult disease to live with as challenge. If you overexert yourself one day you
it can be hard to explain the illness to your friends then may not have enough energy to fulfil your
and family. commitments over the next few days.
Fibromyalgia is especially difficult to describe to Sleeping can be a huge issue if you suffer from
your family and friends because the symptoms fibromyalgia. Getting to sleep can be so tough
vary in severity each and every day. It is hard to because of the relentless chronic pain and the
articulate the impact the condition has on your anxiety that results from both the pain and lack
life and state of mind. When you have to cancel of sleep. This can you leave you feeling restless
plans because of your illness, it is very tough to for extended periods of time and the tiredness can
explain to your friends and family why you were begin to have a negative influence on all aspects
not able to attend parties or milestones in their of your life.
lives. Fibromyalgia can leave you extremely tired
Fibromyalgia Magazine • June 2022 • pageseventeen
Fibromyalgia impacts the central nervous system,
and this means that the pain your body is in is
amplified to a horrific level. Many fibromyalgia
patients experience shooting pains similar to an
electric shock on a regular basis and they can even
be prolonged. It can be extraordinarily inconvenient
if they occur during a work meeting or during an
event you should be enjoying.
Let’s go back to definitions for a moment. In fact, the International Association for the Study
of Pain now define pain as an “unpleasant sensory
Today, health is defined as “ the condition of the and emotional experience” (Healthline). So, focusing
body or mind and the degree to which it is free from on mental, emotional and spiritual healing, as well
illness” in the Cambridge English dictionary. Not as physical healing, is a chronic pain treatment
surprisingly, Heal and health are related words. In validated by ancient understandings of health and
old English, health meant “wholeness, being whole, healing, as well as modern medicine.
sound or well.” So, in the past, health meant more
than just the absence of injury or illness. Being We can describe “wholeness of personhood as
healthy was a sense of completeness, in mind, body involving physical, emotional, intellectual, social, and
and soul. Healing was the process of restoring that spiritual aspects of human experience.” Illness, by
sense of wholeness and well-being if it had been causing loss and isolation, can take away elements
disrupted by disease or injury. So, If we look at of self, especially your old self, that together make
healing and health in those terms, then I think it is up the feeling of being complete as a person. Self-
possible to heal if you have fibromyalgia. determination theory offers one way to understand
our mental and emotional needs. It explains that all
The practice of medicine has gotten away from people have three basic psychological needs for
healing as its primary purpose. “Physicians, trained emotional well-being (Very Well Mind):
as biomedical scientists, have focused on the
diagnosis, treatment, and prevention of disease. autonomy: being the author of your own story,
In the process, cure, not care, became the primary making your own choices
purpose of medicine, and the physician’s role
competence: having a sense of accomplishment,
became “curer of disease” rather than “healer of
learning new skills
the sick” (Egnew).
relatedness: feeling connection and attachment
Cutting edge science keeps showing us that pain is
to other people
both an emotional and physical experience, which
reinforces the ancient holistic sense of health. By finding new ways to meet these needs, we can
Pain psychologist Dr. Beth Darnell says that “the start to heal from illness losses. Everyone will have
areas of our brain that are associated with sensory their own definition of what a “sense of wholeness”
perception, they share real estate with the areas means to them. Here are the aspects of a ‘whole
of our brain that are involved in the processing of self’ that matter most to me, and developing them
emotions” (quoted in Healthline). has been part of my healing journey:
References:
Egnew, Thomas (2005). ‘The Meaning Of Healing’,
Annals of Family Medicine 3 (3) p. 255 – 262.
Doheny, Kathleen. ‘The Interactions of Emotions
and Chronic Pain’, Practical Pain Management.
Radcliffe, Shawn. (2014). ‘For Pain Patients
the Physical and Emotional are Intertwined’,
Healthline. Retrieved from www.healthline.com
Very Well Mind. (2017). ‘What is Self-Determination
Theory?’ Retrieved from https://goo.gl/cQ8mzy
relatedness:
• doing our best in our life roles as spouses/
partners, parents, siblings, or children within our
families, or being reliable friends; connecting
more deeply through being present or talking
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