Dear Fibromyalgia

Author: dearfibromyalgia

  • Mediating Anxiety Symptoms In Fibromyalgia

    Mediating Anxiety Symptoms In Fibromyalgia

    Do you have ongoing and chronic anxiety symptoms due to the complexities of living with fibromyalgia?

    With over-stimulation due to stressors, noise, lights, environmental toxins, it’s no wonder that fibromyalgia can bring with it increased alertness that leads to anxiety.

    Symptoms of anxiety include rapid pulse, chest or head pain, sweating, temperature intolerances, increased adrenaline, insomnia, brain fog, higher than normal cortisol levels, gastrointestinal upset and more. 

    With fibromyalgia, this could also lead to flares and an increase in severity of symptoms. I believe that anxiety is often mistreated because of underlying issues and stimulation factors that are overlooked.

    It is even mistaken because of another reason. You likely know this, but in the older days, we used the word “anxious” to describe excitement. It might be good, bad, or indifferent; your body cannot always tell the difference. 

    On our “Mindbody Science” page, I explain the body’s natural pain response. I’ll repeat it here for clarity.

    The pain signal is first processed by the Brain Stem (our Fight or Flight Center) that connects directly to the nerves of the spinal cord. It creates an involuntary withdrawal from the pain source.  

    The pain signal is next processed by the Limbic Brain (the seat of our emotions) which may add an emotional quality to the response. This is particularly true in the case of unrelenting chronic pain.

    Finally, our Frontal Cortex begins subconsciously planning how to minimize the pain usually by initiating an “alert” state.  

    It’s intended to prevent us from repeatedly touching a hot stove for instance; however, when pain is chronic (the same as repeatedly touching that hot stove) as with fibromyalgia, that alertness becomes hyper-alertness and leads to anxiety.

    Many people today are looking for a quick fix to get their anxiety and stress levels under control. The problem is that the quick fix is often in a medication that can easily add to the list of side effects.

    And then, if that initial medication is not working, they might want to up the dosage or add another drug to ‘help out’ the first drug. That makes no sense at all, really.  

    We can too easily become dependent on food, recreational drugs, alcohol, shopping, or some other addiction to “calm” the anxiety. 

    In my case, although I never took drugs for anxiety (and believe me, there were times I really wanted to) I did go through a phase when I was over utilizing massage therapy to help me relax. Sounds like a good alternative UNTIL I realized I could not afford to do that on a regular basis. 

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    Let me tell you, when we discover that balance between STILLNESS and MOVEMENT, we have discovered a true gift. Oh, and as I often say, protect your subconscious. That is what we do here. 

    Solutions to Fibromyalgia Related Anxiety Symptoms

    Many studies have been done on the use of both effective exercise and meditation to control anxiety and stress. Getting out of our ‘comfort zone’ can be one of the best stress relievers ever. 

    You wouldn’t think so in the moment, but studies also show that people who work at home are more prone to disease. I believe this goes for anxiety and fibromyalgia as well.

    Social anxiety disorder is very common in people with fibromyalgia. Feeling different or “defective” in any way can lower self esteem. It is very important what we do during our “alone time“. It has been shown that excessive TV watching can decrease self esteem and lead to more social anxiety.

    Therefore utilizing the tools below and in the summary protocol can be effective in controlling social anxiety. Although it is important to understand that throwing oneself into a group situation in order to deal with anxiety “head on” is not always a good option and can ultimately lead to more withdrawal if tools are not implemented consistently. 

    Below is a CD for anxiety symptoms (from Health Journeys) that may be very beneficial. 

    Essential Tools for Relieving Anxiety Symptoms

    Movement and structured exercise are still the most effective, non-invasive Rx’s for anxiety. Remember that you don’t have to “bite off more than you can chew” in terms of exercise.

    The point is to start. Anxiety symptoms may not decrease immediately. We have to be consistent.  Endorphins will also increase as greater levels of conditioning are attained. (Refer to my Sitemap)

    Meditation/Prayer is FREE and can be done at any time. In my protocol I suggest meditating for 40 minutes per day; that is 20 minutes, 2X per day, once in the morning, and then later afternoon or evening. 

     I believe we can all find 20-40 minutes. I also highly suggest reading “The Power of Now” by Eckhart Tolle, for effective ways to stay in the moment. This book is listed on my Resources page and is an excellent resource for mind body health.  It has given me great insight and clarity about the connection between the pain body in fibromyalgia and mind body work.

    Deep breathing is also an essential tool to relieving anxiety. There are many techniques to breathing, the key is to find and practice what works best for you. I like to take about 10 minutes for intentional breathing; breathe in and hold for a few seconds, then really exaggerate on the “out” breath and focus on letting go of anxiety, stress and negativity.

    Also, breathing in and out through the nostrils is great for balancing the adrenal glands. Or, alternate with mouth breathing and nostril breathing in the same session. 

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    Effective Exercise for Stress/Anxiety

    If you follow here in the website, or on either of my two facebook pages, you know that I often talk about safe and effective exercise. This is well verified for increasing our quality of life and decreasing overall symptoms in fibromyalgia. The key is that it must be done properly. 

    Some natural Rx’s that can help to take the edge off while being proactive in reducing anxiety symptoms include:

    GABA,  Theanine,  Passionflower,  Valerian, the  Vitamin B complex, and a variety of adaptogens such as Rhodiola,  Ashwagandha,  Ginseng, etc. It is also important to note that 5-HTP can increase anxiety in some people and melatonin is not always acceptable for people who have auto immune conditions on top of having fibro.

    Can I tell you something? Supplements can be great, but they won’t do much if we don’t use the other tools, if we don’t find that balance between stillness and movement that the body needs to function properly. 

    Proper sleep is essential as well and I often refer to it as the number one tool, yet those of us with fibromyalgia know all too well how lack of sleep can really set off symptoms.

    Anxiety is intensified in an already vulnerable person who is not getting REM sleep.  

    Cortisol levels are higher and reaction times are greatly decreased when quality sleep is not attained. 

    Genesis Today Magnolia bark For rest and relaxation. Helps to lower and balance cortisol which is often abnormal in those of us with chronic illness or any auto immune illness where the body is in a constant fight or flight mode. Safe and natural. 

    Using a weighted blanket has been shown to reduce anxiety and balance the nervous system. Don’t get the wrong idea, his doesn’t have to feel heavy to be effective. Read more here about using a weighted blanket for anxiety and helping you to get more restorative sleep with fibromyalgia. 

    Multiple Chemical Sensitivity and Anxiety Symptoms 

    If you have the co-condition MCS, Multiple Chemical Sensitivity, you may have symptoms when you are exposed to toxins of any kind. For many of us it is the immediate area around us.

    People wearing fragrances, cleaning chemicals being used, or air fresheners (which do nothing to “clean” the air, they only make it more toxic due to synthetic fragrance. This is the deception of the industry. Fragrance does not clean.

    Soap and detergents can lead to pain and migraines. 

    Many of us with Fibromyalgia have interrupted sleep patterns and therefore this tool is often easier said than done.  See my “Body Clock” page on sleep help. Many recent studies have shown that 7 to 9 hours of sleep are required for good health and reduced anxiety symptoms.

    Also, there are several studies that indicate that more than 9 hours can be detrimental, but I disagree because if you are getting good restorative sleep for 9-10 hours, then that is what your body needs, and I believe it can vary. 

    https://fibromyalgia-6.creator-spring.com/
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    For More Information Related to Fibromyalgia Visit below sites:

    References:

    Fibromyalgia Contact Us Directly

    Click here to Contact us Directly on Inbox

    Official Fibromyalgia Blogs

    Click here to Get the latest Chronic illness Updates

    Fibromyalgia Stores

    Click here to Visit Fibromyalgia Store

  • Fibromyalgia And Chronic Pain Management

    Fibromyalgia And Chronic Pain Management

    One of the highest priorities we address here in the website is chronic pain management. We have many articles devoted to specific areas of pain and symptoms within fibromyalgia and co-conditions.

    And, even though fibromyalgia is unique in how it affects multiple systems in the body, we are not alone when it comes to “managing” pain; over 100-million adults in the United States suffer with chronic pain. Additionally, 80% say they are affected by depression because of the incessant pain.

    Suffering Is lessened thru Chronic Pain Management

    Today, I want to give you another way to look at the chronic pain and symptoms of fibromyalgia, and a new way to deal with it that can improve your quality of life. Let’s start by breaking down the pain “experience” into components.

    First of all, a meditation teacher, Shinzen Young, developed the following equation:

    Fibromyalgia & Chronic Pain Management

    What she is conveying here is that the more you “fight the pain” or run from the pain and symptoms, the more you will suffer. We must face our fibromyalgia condition and accept it, but without being defined by it. After all, it is a fact; it does exist, and we must recognize it for what it is and only what it is – no more, no less. This is the first step towards my approach to chronic pain management and controlling our “suffering”. 

    Why is this step essential? It is essential because with chronic pain conditions, most of us really don’t distinguish between pain and suffering, and that is pretty normal. But, if you think about it, they are very different things. Chronic pain management requires that we understand and accept the differences.

    By taking responsibility, we lessen our suffering. Unfortunately, the world around us is very full of “misery loves company” and this is not a good thing. Focusing 24/7 on our chronic pain and symptoms will only cause them to grow. Remember, what we focus upon increases. 

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    The Elements of Chronic Pain Management

    I discuss the elements of our pain response in the “Mindbody Science” page. If you remember, I said the pain signal first reaches the brain stem where the “fight or flight” reflex response is initiated.

    Then, the signal passes thru the limbic area of the brain where “emotions” are added, and finally to the cortex where subconscious or conscious “planning” takes place aimed at avoiding more pain.

    In the case of chronic pain the planning doesn’t work so hyper-alertness results leading to anxiety and is often accompanied by depression.

    We can use this knowledge in our chronic pain management.

    Now, let’s break down “suffering” even further. Since the pain at any given moment is pretty much a static level, let’s look at “Resistance”. If you think about it, you’ll realize that it has two components:

    The first component of “Resistance” is the emotion, anxiety, that was added due to the body’s fibro pain response. Remember what I’ve told you about how your mind body handles pain. Emotions are always easier to deal with when we understand why we’re having that particular feeling.

    In this case, this is a natural pain response; however, we know our fibro pain well. We know that we have fibromyalgia and will have fibromyalgia. We know the unpredictability of its pain. 

    This is why I sometimes say, “embrace your fibro”. Remember the quote from “The Godfather”, “Hold your friends close, but your enemies closer.” Facing your fibromyalgia is empowering. Our suffering can decrease. Not facing it will only increase our symptoms and take away our control.

    By lessening the degree of “suffering” we can then build on greater levels of wellness. It is crucially important that we not approach this as all or nothing. 

    The second component of “Resistance” is also the emotion anxiety; but now, rather than being part of the way our body is wired, it’s due to our worry about the “future outcome or result”. For example, let’s say you’re experiencing really bad fibro pain and the last fibro flare lasted several days.

    But, tomorrow morning you and your spouse are supposed to drive several hours to the coast for an extended weekend mini vacation. Your spouse really needs this time away because of extra stress at work. This becomes an element of your “Resistance” because the last thing you want is to have to cancel out the trip. But, stop and think about what you are doing to yourself in the moment:

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    • You don’t really know that you’ll have to cancel. We all know that our fibro pain “waxes and wanes” and getting out of our current mind and body experience might just be the best thing for us. 
    • What would fibro–girl suggest? Which of her protocols have worked in the past for you? Be proactive. Maybe you can lessen the pain severity. 
    • Finally, even if we do have to change plans, it is essential that we not get overwhelmed by negative experiences, but that we learn from them.

    My point is the “outcome” portion of “Resistance” is often hard to predict. Anxiety and stressing out ahead of a possible outcome is wasted time and emotions. It may never happen, and if it does, there may even be a “silver lining” to which many of us have attested.

    In my case which was this very situation, my husband figured out that I was having a flare, and he comforted me and told me he had canceled our trip. 

    I had not known previously that he understood my fibromyalgia. From that point, I never had to feel alone with this disease again. That was a gift to me; it was my “silver lining”.

    Again, it is not all or nothing because the silver lining is what we build on.

    Use “Intentional Intervention” For Chronic Pain Management

    What you are doing here is what I call “Intentional Intervention”, one of my key tools for chronic pain management. I talked about the power of this process in controlling your fibro symptoms, particularly pain, on the “Mindbody Science” page.

    I give an example of this process with which we’re all familiar: Lamaze natural childbirth. This process has been verified in many studies, and I wrote about one amazing result uncovered by Harvard researchers in their study of “baby monkeys”.

    So let’s see where we are now with the “Pain Formula” for chronic pain management: 

    We examined the two major components of Resistance:

    • Anxiety from the “wired” pain response
    • Anxiety from our obsessing about possible future outcomes or impacts

    and by shedding light on each of them we’ve reduced their magnitude substantially. Consequently, our “Suffering” is much reduced.

    Remember that in the Bible, St. Paul said, “Everything is shown up by being exposed to the light, and whatever is exposed to the light, itself becomes light.” This is one of the most powerful tools in my fibro toolbox.

    https://fibromyalgia-6.creator-spring.com/
    https://www.teepublic.com/stores/fibromyalgia-store

    Click Here to Visit the Store and find Much More….

    For More Information Related to Fibromyalgia Visit below sites:

    References:

    Fibromyalgia Contact Us Directly

    Click here to Contact us Directly on Inbox

    Official Fibromyalgia Blogs

    Click here to Get the latest Chronic illness Updates

    Fibromyalgia Stores

    Click here to Visit Fibromyalgia Store

  • Coping with Fibromyalgia Requires That We Deal With Stress

    Coping with Fibromyalgia Requires That We Deal With Stress

    We all know the negative effects of stress and how quickly this can bring on pain and symptoms. Coping well with fibromyalgia means consistently learning and applying techniques that will lessen and mitigate overall symptoms..

    Not that dealing with stress effectively will cure all that ails us; yet, it is an essential step if we want to experience greater levels of well-being and healing.

    How do you deal with stress? And could you do better in this area? I think we all can. Let’s focus on a few of the essential, non-invasive stress remedies for coping with fibromyalgia.

    Deep Breathing- 20X2 

    Did you know that people with a chronic illness such as fibromyalgia tend to be shallow breathers? An important part of coping with fibromyalgia is deep breathing. It has been said that a lack of adequate oxygen intake through stress or unintentional breath holding can exacerbate pain syndromes in the body. Especially in the upper body.

    Take some time every day to go to a place that is quiet and practice deep breathing techniques; if you have previously learned your own, use them. I prefer to do any kind of deep breathing lying down on back with knees bent. 

    I use a simple technique that involves breathing in and then holding for a count of about 5-7, breathing out and exaggerating on the OUT breath. Alternate nostril breathing is great for stress as well.

    Close mouth and hold one nostril closed, then breath in and out 1-2 times through open nostril. Close other nostril and do the same. This breathing technique is absolutely the best for adrenal stress. 

    Start out with just a few cycles of in and out and eventually work up to 8-10 cycles. Stop if you start to feel faint or light headed. This stress reliever can be conveniently practiced as part of our next and most important stress reliever – meditation.

    Meditation

    Meditation will not only calm your mind and body, it will have a significant effect on coping with fibromyalgia pain if done consistently with a positive attitude towards the outcome. Follow these directions or take a class locally.

    Try not to force anything; meditation is not about being perfect. To start with, plan on about 20 minutes in a quiet, isolated room.

    Most of all, do not try to practice meditation while already in a stressful state. This needs to be practiced while relaxed. Meditation is not a fix; this is a “practice“

    Do this twice a day, morning and evening. After a few sessions, you’ll find that 20 minutes is more than enough time and you can cut the time to 10-minutes when time is a factor OR lengthen the time as your mindbody becomes more conditioned to the relaxation response.

    You must be undisturbed by the kids, spouse, or even a loud TV the family is watching. There are different forms of meditation. We find observational type of meditation is more calming to the body than trying to just sit and listen to your thoughts. Studies have also confirmed this. We must be intentional. 

    Hang a “Do Not Disturb” sign on the door if necessary.  You can use a soothing piece of music to block out sounds of the family if you want, but, no lyrics, please. You’ll also need an alarm clock or other means of knowing when the time is over.

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    Start with the deep breathing exercise described in the previous paragraph. The deep breathing will release endorphins and possibly serotonin – the pain relieving and calming “chemical messengers“, respectively that I talk about in Mindbody Science. 

    Now, think of a calm, beautiful place you’d like to be. Really focus on it in your mind.  If you have trouble at this point, don’t panic. This is a process you will learn, and it will become easier if you are consistent with it. Now, you must relax, and you are going to do that by imagining you are in that peaceful place. 

    Then, focus on your toes; start with the big toe on each foot. will it to relax.  When it does, move to the next toe.  Get the idea? Don’t hurry. Relax the foot, the ankle, the calf and so on until you’ve moved all the way to your head. Slow down here.  Relax the jaw, the eyelids, the ears, and finally the scalp.

    Now, if you read Mindbody Science, particularly where I related the researcher’s findings regarding the baby monkeys, you know that trauma can be and often is stored in our bodies, not just in our minds.  It causes real physical change (actually deformation) in our cells; but, this change can be undone.

    That’s what we’re about to do, and it is one of the most important tools you’ll have for coping with fibromyalgia.

    Thru Intentional Intervention The Effect of Negative “Memories” Can Be Reversed

    Let’s discuss how you can intentionally enter into the conversation taking place with the chemical messengers at the cellular level in your body. Remember that coping with stress is coping with fibromyalgia. There are many negative emotions and traumas stored in your mindbody; some from the day to day activities of your current life and some from past experiences.

    For the quickest, but temporary, relief we’re going to focus on your current life issues first. Strive to do this in a non-judgmental way. This is very important. When you reach your meditative state, think of the negative emotions you experienced recently.

    Try to be an observer in the balcony watching the negative event taking place on a stage.  Know that when you participated in that event you encouraged the receptors on your cells to shrivel up and become deformed. 

    And, it caused a chemical messenger to trigger the release of cortisol from your adrenals. Cortisol floods your body and causes inflammation all over.  Now, your immune system sends out its army of fighters to attack the inflammation; but, there’s so much inflammation it depletes the immune system’s resources. Now you are open to bad things happening such as viruses, bacteria, etc..

    And, there are always tiny cancers that the immune system normally deals with successfully, but in its weakened state maybe not this time!  Are you getting the picture? 

    Was this recent negative event (anger, hurt feelings, feeling pressure because Christmas is approaching and you haven’t finished your gift shopping, sorrow, and one of the worst – self pity or the “Why me?” feeling that many of us have experienced) worth what I just described?  That description was accurate; it is scientific fact!  

    These “soft” traumas happen to us often in our lives. We must learn to deal with them in a way that prevents the damage to our mindbody. The emotions generated during these negative events are literally stored in our organs, soft tissue, skin, etc. They may be small individually; collectively, they can be very destructive.

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    Now, we’re going to take a big step in coping with fibromyalgia.  After a few weeks, you will get tired of improving for a short while only to have the “stressors” come back. Then, it’s time to go deeper. At this point, you should be getting better at avoiding or controlling situations that can hurt you in your everyday life.  So, now move further back in the past.  Spend some time with memories; maybe elementary school or later or some major event with your parents like a vacation. 

    Or, maybe like me, your parents had your home remodeled when you were young, and the associated toxins (paint odors, formaldehyde, etc.) were overpowering and gave you headaches. You are looking for traumas. Don’t worry if you don’t find any.

    But, know that there is good scientific reason to believe that suppressed rage, anger, grief, fear, or shame can be at the root of our fibromyalgia.  Stored throughout our mindbody, these old emotions cause our pain and other symptoms.  It’s not likely that you will be able on your own to actually confront these deep seated traumas without professional help; but there’s no need anyway.

    You’re about to learn that just rummaging around with a positive attitude, and being willing to confront them takes the power away from the stress pain and puts you in charge…..yes, really!  Continue the meditation, continue to recall past major emotional events, and remember to be nonjudgmental of yourself and others. 

    Remember that in the Bible, St. Paul said, “Everything is shown up by being exposed to the light, and whatever is exposed to the light, itself becomes light.”  Please trust me on this.  This process works. Combined with the rest of my protocol, you can dramatically reduce your fibromyalgia pain and other symptoms for long periods.

    If, in coping with fibromyalgia, you are consistent in applying these principals of meditation and maintaining a positive attitude regarding your outcome, your mindbody will form new neural pathways and the whole process will become like riding a bike.  

    Stress Eating and Fibromyalgia

    Because fibromyalgia can present so many challenges to various parts of the body and brain, it can be easy to reach for the most accessible drug, that being food. It might feel like comfort in the moment, but this will only lead to a viscous cycle in the long run. 

    If you are challenged with overeating, grazing, eating at night, or using food for comfort, you need to do whatever is necessary to change these harmful patterns. One reason that I focus on structured eating, is because it has so many benefits including better regeneration of every system in the body, and lessening of overall symptoms. 

    Refer to our Nutrition Tips article to get an idea of the best foods to eat at certain times of the day and then visit many of our stress coping articles in the website to help you better deal with stress. If needed, get professional help if this is something you cannot control on your own. It might also be a twelve step group or a counselor at your church. 

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    Other Tools for Coping with Fibromyalgia

    Another stress reliever is journaling. The art of journaling in connection with coping with fibromyalgia has been taught by two doctors that I have previously studied. Dr. Sarno and Dr. Selfridge.  They have concluded that there is a great mindbody correlation and that feelings of rage or anger or isolation need to be released through journaling.

    Dr.Sarno and Dr.Selfridge’s books are both available on the Books/Resources article here in the website. Both essential and shown to be effective when living with fibromyalgia.

    Effective exercise is a great way to ‘vent’ our stress through movement. This means whatever is right for you individually. Stretching;  low impact, range of motion exercises; and light cardio are very effective at not only getting the blood flowing around joints and muscles but also for centering the mind through focus.

    The endorphins produced as one with fibro attains greater levels of conditioning will also help relieve not only stress but also improve mood and reduce pain levels. In fact, the 

    National-Institute-for-Health-and-Clinical-Excellence in the UK suggests exercise for treatment of mild to moderate depression.

    It’s now been confirmed that an exercise session of only 40-minutes can have an immediate benefit on mood.  The most consistent results occur when you are undertaking aerobic exercise with which you are familiar.

    Our world today is technology based. This is great for many reasons ( that is how you are here now) yet, let’s be sure that we are not spending too much time on computers, cell phones, TV’s, etc. 

    Regenerative sleep is an excellent stress reliever and key to coping with fibromyalgia. Are you working on getting to bed earlier? We know the negative effects of not sleeping according to the body clock so let’s work on practicing an earlier bedtime. It’s no easy task; I get that.

    The fibro body often feels best in the evening hours, and we tend to create a viscous cycle by staying up late. So make this a priority by asking for support from family members, friends ,etc. That is crucial. 

    Stress relief needs to be priority ONE when coping with Fibromyalgia.

    https://fibromyalgia-6.creator-spring.com/
    https://www.teepublic.com/stores/fibromyalgia-store

    Click Here to Visit the Store and find Much More….

    For More Information Related to Fibromyalgia Visit below sites:

    References:

    Fibromyalgia Contact Us Directly

    Click here to Contact us Directly on Inbox

    Official Fibromyalgia Blogs

    Click here to Get the latest Chronic illness Updates

    Fibromyalgia Stores

    Click here to Visit Fibromyalgia Store

  • How does attitude conditioning affect our pathways in Fibromyalgia?

    How does attitude conditioning affect our pathways in Fibromyalgia?

    It is not “mind over matter” when it comes to fibromyalgia, no, I like to say “it is the mind and body working together”

    I get it. I live it, breathe it, sleep it, and as fellow fibro and practitioner, I am invested in helping all of us live the best life with a complex condition. 

    Negative emotions do not just go away, they can manifest and perpetuate disease. They ‘settle’ within the body, muscles and the delicate endocrine system as well; especially the liver, gallbladder and thyroid.

    These deep seated emotions settle and cause increased pain and stiffness in the muscles and joints. 

    Adjusting our attitude is not merely attending a few therapy sessions or saying positive affirmations every day and then we are fixed.

    No, it is a daily practice. Just like with any habit, we CREATE healthy thought habits or unhealthy thought habits.

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    For Attitude Conditioning “Practice Makes Progress”

    I’ve never heard of anyone attaining greater levels of healing while nursing a negative attitude and outlook on their lives. It just doesn’t work. And that is not how it worked for me.

    I had to face ‘head on’ my negativity, my pessimism AND my skepticism about how I might be managing my own fibromyalgia.  

    I became convinced that others didn’t have it as bad as I did. How could I stay positive when my bones and muscles hurt to the very core?  And the environmental part of my illness made it nearly impossible for me to live, function or travel like a normal person. Yes, I had some internal work to do, not merely physical. 

    I am grateful that I became more accepting of mindbody medicine over 12 years ago, because before then, and as a practitioner in holistic medicine, I had always been too focused on the physical body. These mindbody concepts were not easy for me to accept.

    It took me awhile. I didn’t accept it overnight, but then after enough research, I realized that it was worth my time and effort, especially when compared to what I had already endured in my life since a young age.

    Being positive doesn’t mean that everything is ok. It does mean that we put our faith in something greater than the illness and put our actions into CREATING the best life possible. 

    With mindbody conditioning practice, a positive outlook can start to create endorphins. I know, I have experienced this, and it is truly a gift that we give to ourselves through a small amount of time and effort.

     By consistently focusing on any positive event, no matter how small, you will begin to change neural pathways.

    It gets easier because the neural pathways get rewired in your brain. This approach is really the beginning of behavior modification.  I really struggled with this until I finally confronted my “Negative Nelly” and threw her out.

    This book is in our resource/books page but it bears a special note here. 

    A great book by Dr. Shad Helmstetter, “The Power of Neuroplasticity”, explains the concept of rewiring our neural pathways and does so in an easy to understand style.  This concept is an extremely critical step in my protocol.

    The power of this technique extends even to physical healing.  Remember the “monkeys research” I talked about in Mind Body Science?

    This technique can actually heal corrupted cells as the Harvard monkey experiment demonstrated.  It’s this technique that enables what I call “intentional intervention” in your own body’s struggle with fibromyalgia. 

    If you latch on to this technique, you are halfway home to achieving many more good days than bad. Shortly, you’ll begin to see the light at the end of the tunnel, and, no, that’s not a train coming back towards you; it’s a new, brighter day.

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    A Smile from the Heart Is A Great Place To Start

    I like to say..”A smile from the heart is a great place to start”.

    This simply means that we are NOT dependent on any outside influences to determine our state of happiness..

    Gratitude resides within us.
    Joy ..Happiness ..truly an inside job.

    Now, I awake in the morning, and before I open my eyes, I have a mental image of my heart smiling. This is a ritual with me now. We all need these rituals to remind ourselves to be positive.  

    This may seem too simple or childish to you, but attitude conditioning (behavior modification) requires the constant practice of the “positive behavior” we’re using to replace the negative behavior.

    To get the upper hand on fibromyalgia and it’s related conditions, there’s nothing we can do that’s more powerful, but we must be consistent. If you are, your brain will actually build new neural pathways that affect your fibro body in amazing ways, and the “positive attitude” will become second nature in time.

    One day, I was having relatively high pain levels in my neck and upper back, yet my passion, purpose and joy for my life was overriding some of the pain. In that moment, I was actually reducing the level of pain just by automatic, positive, attitude conditioning; endorphins (the body’s own painkiller) were being released and reducing the pain level.

    But this occurred only after regular practice of mind conditioning, it didn’t happen overnight. Again, what a  gift we give to ourselves when we invest time in our positive attitude; let’s not ever be so skeptical that we prevent our minds from supporting our efforts. 

    As I note in our protocol:
    Meditation/Prayer is FREE and can be done at any time. In my protocol I suggest meditating for 40 minutes per day; that is 20 minutes, 2X per day, once in the morning, and then later afternoon or evening. 
    Remember, it’s not mind over matter, it IS mind and body working together.

    https://fibromyalgia-6.creator-spring.com/
    https://www.teepublic.com/stores/fibromyalgia-store

    Click Here to Visit the Store and find Much More….

    For More Information Related to Fibromyalgia Visit below sites:

    References:

    Fibromyalgia Contact Us Directly

    Click here to Contact us Directly on Inbox

    Official Fibromyalgia Blogs

    Click here to Get the latest Chronic illness Updates

    Fibromyalgia Stores

    Click here to Visit Fibromyalgia Store

  • Take Personal Responsibility for Your Fibro Recovery

    Take Personal Responsibility for Your Fibro Recovery

    Taking personal responsibility means we now realize that no doctor, pill, or the best healing plan can do it for us. We must individually take responsibility for our health and well-being. When dealing with Fibromyalgia on a daily basis, it becomes clear that this illness is NOT about taking a pill and simply getting on with our lives. This is a multi-system disease that affects various parts of the body and mind, especially the nervous, endocrine and immune systems. 

    Attitude Is Everything (almost)

    Therefore, when our environment changes or we are presented with a stressful situation, it is imperative that we draw on our tools and the right attitude to not allow the situation or environment to get the very best of us. I can provide you the “tools”, but the single most important part of your recovery is attitude.   

    The more positive you are that you are following a recovery protocol that works, and the more determined you are to use your “toolbox” to help you get there, the  more quickly you’ll see results.  Practice visualization… See the “healthier you” in your mind’s eye. That in itself is taking greater control.              

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    Take Personal Responsibility by Being Consistent

    The best tools for use on a daily basis include controlling stress, utilizing our’toolbox’, and planning ahead by using a daily journal/ day timer, etc. Effective ways of controlling stress may be different for each person. I believe in using tools such as meditation, prayer, safe exercise ,talk therapy, and journaling.

    Meditation and prayer do not have to be according to someone else’s protocol or book.  It may just be sitting in a quiet place away from distractions and allowing the mind to relax, get centered and be open to creativity and greater levels of healing. By practicing this on a regular basis we will develop methods that work for each of us. The key (as I often say) is CONSISTENCY.

    Conditioning (Movement) Is Powerful

    Safe and effective exercise is one of the best ways to ‘vent’ through our physical movement. Moving the body is powerful. The body was made to move, and even taking 10-15 minutes to utilize some range of motion exercises can reduce stress and make us feel more in control. And of course, I LOVE this …Work isnt really work when you can find ways to enjoy it, just like exercise isnt work when we find ways to enjoy it as well.

    I LOVE helping others find ways to EN-JOY exercise. 

    Its really about thinking outside the common box as I say. We have to forget anything in the past that no longer serves us in regards to healing. We KNOW we must move and strengthen. We understand that in doing this we can create our own ‘pain killing endorphins’ just as the body was intended to.

    What is your choice?  Pain killing poison (meds) OR pain killing endorphins (naturally made by YOUR body). We must take personal responsibility. I can say this only because I have been there. So that is why I do this. I have been there since a young age, and its my calling to continue to share all that I can about my experiences in learning to think outside the box, create programs that work AND continue to live smarter.

    Its about empowerment AND breaking down walls while reducing pain levels and overall symptoms. Although I dont use the word CURE, I do use the words CONDITIONING and CONSISTENCY.

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    Limit “Symptom Talk”

    Talk therapy may be helpful and can also create more accountability which is essential when living with fibromyalgia. A therapist, friend, supportive spouse or support group can help with this.  However, I have found that dwelling too much on symptoms or illness issues can deter healing and needs to be kept within limits. Moderation in talk therapy is best. Why?

    1. Because what we focus on increases, and we want to be sure we are limiting our time spent talking about symptoms while focusing MORE time on talking about and reinforcing solutions.

    2. Because often the answers are inside of us, and while we can touch on those answers through talking, we must be able to then carry that through with proactivity. 

    For instance, sometimes we have a ‘talk therapy’ session with someone and feel better, but the internal work must continue. We feel better in the moment and we may not have finished the’ inside work’.

    And that is where journaling comes in. Deemed one of the most effective ways to control the stress and fibromyalgia symptoms by various doctors including Dr. Selfridge and Dr. Sarno.  

    It may seem like too easy or simple of a tool to be that effective and yet it has been proven to work especially for those of us dealing with Fibromyalgia.

    Set aside some time every day to journal, plan, meditate AND move, and find that your well-being increases through proactivity AND consistency. This is how we take personal responsibility…

    https://fibromyalgia-6.creator-spring.com/
    https://www.teepublic.com/stores/fibromyalgia-store

    Click Here to Visit the Store and find Much More….

    For More Information Related to Fibromyalgia Visit below sites:

    References:

    Fibromyalgia Contact Us Directly

    Click here to Contact us Directly on Inbox

    Official Fibromyalgia Blogs

    Click here to Get the latest Chronic illness Updates

    Fibromyalgia Stores

    Click here to Visit Fibromyalgia Store

  • The Mind Body Science – Fibromyalgia Awareness

    The Mind Body Science – Fibromyalgia Awareness

    More and more, ever so slowly, we are beginning to see the concepts of mind body medicine make their way into the conservative “Conventional Medicine” community.

    Resistance to these concepts has been very strong despite glaring examples of success by highly placed members of that “community” such as Dr. John Sarno who authored “The Mindbody Prescription” decades ago. 

    Even as the scientific basis was established in the ’70s, ’80s, and ’90s, our conventional medical practitioners stuck to their “traditional” guns. Now, however, with newer imaging technology, that allows viewing the molecular level of our cells, this mind body science is moving to the forefront of research into cancer, Alzheimer, and yes, even fibromyalgia.  

    Just recently, I’ve read several articles in USA Today in which the three and four letter symbols for the cell “receptors” and the “chemical messengers”  (I’m about to explain these) were used.

    Moreover, a friend of mine who is fighting cancer, sees these symbols “in spades” when he gets a biopsy report recommending his next choices of chemo.

    So What!  How Does That Help Me?

    You’re about to learn that our body’s life processes are primarily controlled (80%) by an intelligent chemical system throughout our bodies, not the brain and central nervous system you’ve been taught.

    The “receptors” and “chemical messengers” are the heart of this system. 

    And, because many of these chemical messengers are generated in the seat of our emotions (the limbic area of our brain), every type of emotion and trauma gets stored in our bodies memory. 

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    And, surprise, surprise, that memory can be any of the cells in our body, not just our brain! 

    There is a constant, bi-directional “conversation” going on throughout this chemical network in response to current sensory inputs; but, its effect upon our physical and mental state is determined in part by our past physical and mental experiences and our ancestor’s experiences.

    In other words many past emotions and traumas are stored in our muscles, connecting tissue, skin, bones, and organs.  Most importantly, however, there are mind body mechanisms developed in the Alternative Medicine community that allow us to intentionally intervene or participate in this “conversation” within our mind body. 

    Some of these methods are meditation, exercise, self-talk, deep breathing, journaling, behavior modification, visualization, and body clock considerations.  I include these as part of my fibro recovery protocol. 

    The Components of Mind Body Science

    To summarize the discoveries underlying the new model of the mind body, including their pertinence to our chronic fibromyalgia pain, and to try to make sure you “get it”, I must adopt a little of the “jargon” of those lab scientist for the components of our mind body.

    The first component of mind body science is a molecule found on the surface of all our cells in our brains and our bodies. They are so small that millions cover a single nerve cell. This first component is called a receptor, and it is attached to a cell’s outer membrane.

    It lies exposed to the microscopic “rivers” of fluid that surround all our cells. Receptors are analogous to lily pads lying on the surface of a pond with roots that extend thru the surface (the cell’s membrane) to its very core. 

    There are over one-hundred types of unique receptors that have been identified and more to come….probably several hundred. The receptors have an important feature…..a lock that with a specific key will give access to the cell’s core.  So, who or what has the key?

    The receptors lying on the cell’s surface immersed in the surrounding fluids are always waiting for our second component to float by….. Ligands. 

    As there are hundreds of types of receptors, there are matching ligands for each with just the right chemical key to fit their matching receptor, a process called “binding”. 

    For a familiar example, in the case of the opiate receptor, the ligand with the key that opens the receptor’s gate to the interior of the cell is a neurochemical named “endorphin”……the body’s own pain killer.  Wow! Wouldn’t it be great if we fibro sufferers could find a way to generate endorphins to ease our pain?  It turns out we can, but more on that later.

    Ligands are primarily neuropeptides (chains of amino acids) generated in the brain and other places throughout our bodies.

    They move long distances throughout the mind body carrying encoded messages (information) and causing complex and fundamental changes in the cells whose receptors they bind onto, thereby regulating essentially all life processes. 

    The modern view is that the ligands are “chemical messengers” and together with their receptors are called “information molecules” that communicate between systems (bi-directional) such as the neurological, gastrointestinal, endocrine and immune systems.  

    Prior to all the chemical messenger discoveries, it was commonly believed that our brain and the central nervous system controlled everything about our bodies thru electrical impulses. 

    It is now known that accounts for only 20% of the total; the receptor/ “chemical messengers” account for the other 80%.  No cell in our body is untouched by these chemical messages.

    Okay, be patient, we’re getting closer to drawing some conclusions.

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    The Body Is the Unconscious Mind Storing Powerful Past Emotions And Traumas

    The brain at its simplest is composed of three parts:

    1. The brain stem which contains the autonomic functions of breathing, blood flow, body temperature, excretion, and other functions such as our “fight or flight” response and pain reflex. (Also known as the reptilian brain)
    2. The limbic portion which wraps around the brain stem and contains our emotions.  It’s here that an emotional quality is added to pain response.
    3. The cerebral cortex (Neo Cortex) where we do our reasoning.  Its pain response is to add conscious cognitive planning to avoid further pain.  

    Now, if a pain is caused by burning your finger on a hot stove, the workings of this brain system are pretty good; but, if you suffer from chronic pain, not so good. Here’s why:

    The pain reflex of the brain stem is not something you want to be continually triggering from the chronic pain you’re feeling. 

    One of the emotional additions by the limbic area has been shown to be hyper vigilance.  Being in a constant high state of alert with chronic pain is also not a good situation and will likely lead to additional emotional issues. 

    The cognitive input to avoid further, future pain often causes us to avoid the activity that our fibro bodies need, hence leading to de-conditioning. 

    Most of what I just described takes place just below the level of conscious thought.

    Another important finding about this mind body system: It has been found that when the limbic portion of the brain (the seat of our emotions) is stimulated by electrical current, we can experience (re-live) old incidences of pain or other emotional experiences as though it was happening again. 

    Also, often exhibited are rage, anger, grief, joy, etc.  This of course means that these experiences are part of our subconscious mind body fabric.

    The “why” and “how” of these findings was finally established starting in the mid-80s.  The mapping of the location and density of the chemical messenger receptors throughout the nervous system led to the theory of these chemical messengers being the “molecules of emotion” since almost all are found in the limbic area of the brain – the seat of our emotions – in dense numbers. 

    Also, this mapping was done along nerve pathways that extend from the brain thru the base of the skull and along the spine extending to all our organs, extremities, and skin. 

    It was found there are places along these paths where many nerves come close together and in close proximity to bundles of cells containing dense numbers of all the various types of chemical messenger receptors.  Scientists have labeled these points “nodes” or “hot spots”.

    I want to use the first “nodes” outside our brain that lie along either side of our spine (particularly in the upper back) to explain how past experiences are stored in our bodies, and how they along with current sensory input and emotions affect the quantity and quality of the receptors at these “nodal points”.  This in turn affects the “filtering” of how we interpret current sensory input to our brain.

    The basis for this involvement of both current and past events was shown when it was proven that biochemical change at the receptor level is the molecular basis for memory.  When a receptor is flooded with its associated chemical messenger, it alters its attached cell membrane in such a way that either stops or allows subsequent electrical nerve impulses. 

    In other words “off” or “on” just like the role of “1s and 0s” in our modern digital devices. This change in the cell acts to choose which nerve circuits are used…..hence the “filtering”.  This action is the same in the brain and for other “nodes” which extend throughout our bodies.

    This molecular level receptor process (the filtering) therefore determines what becomes conscious thought and what stays at the unconscious level as an encoded memory stored in our bodies.  And, since both the chemical messengers and their receptors are directly linked and controlled by our emotions, powerful emotional experiences are stored throughout our body.  In fact, our bodies are the unconscious mind.

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    Intentional Intervention Can Reverse the Effects of Negative “Memories” 

    Now that we understand the operation of our mind body, we need to explore ways that our conscious mind can join in the chemical messenger “conversation” with our unconscious mindbody.  There are intervention methods (I mentioned them previously) that can give us access to that conversation.  Let me illustrate.

    A study was done with baby monkeys whose mothers had abandoned them.  They were given wire frame “mothers” with baby bottles for breasts. 

    The babies nursed and grew as a result; however, since there were no hugs, no cuddling or preening by their mothers, the researchers found various emotional receptors in the babies’ limbic brain were greatly reduced in number and even distorted.

    Think about this! An emotional experience actually caused physical changes in the monkeys.

    The good news is that the researchers also found this deformation could be completely reversed by then placing the babies with attentive adult females who hugged, preened, and generally nurtured them.

    Studies such as this raise the prospect of intervention in the chronic pain of fibromyalgia.  In fact, I believe my recovery protocol has been successful primarily because of this.  Really, we should not be surprised by this; the Lamaze Childbirth Method is a perfect example of how we can control our own pain without any external input other than training!

    Dr. Selfridge, the author of “Freedom from Fibromyalgia” makes the case that the repressed (stored) emotions of anger or rage or grief can initiate the chronic pain of fibromyalgia. 

    But thankfully, alternative therapies such as meditation, visualization, self-talk, and journaling, etc. can effectively reduce or eliminate the pain of fibro by reversing these stored traumas in our mind body similar to the baby monkeys.

    When this is coupled with an exercise program designed by a Personal Trainer such as myself who also suffers with severe fibro; a non-allergen diet; and supplements to support general health, a great improvement occurs in coping with fibromyalgia. 

    This is my recovery protocol which is discussed throughout this website. 

    https://fibromyalgia-6.creator-spring.com/
    https://www.teepublic.com/stores/fibromyalgia-store

    Click Here to Visit the Store and find Much More….

    For More Information Related to Fibromyalgia Visit below sites:

    References:

    Fibromyalgia Contact Us Directly

    Click here to Contact us Directly on Inbox

    Official Fibromyalgia Blogs

    Click here to Get the latest Chronic illness Updates

    Fibromyalgia Stores

    Click here to Visit Fibromyalgia Store

  • The Mind Body Connection in Fibromyalgia

    The Mind Body Connection in Fibromyalgia

    The mind body connection to fibromyalgia ‘symptom and pain management‘ is crucial.   When living with a chronic illness, it is not about mind over matter…. 

    Just like you, that never resonated with me. 

    No, I like to say “It is about the mind and body working together” It is learning how to use mind body conditioning. It doesn’t happen overnight, but it IS the ESSENTIAL first step.

    Remember, our bodies are great servants but terrible masters. If we are going to be successful at living smarter with fibromyalgia, we cannot allow the body to dictate to us.

    We cannot afford to be controlled by the waxing and waning of every symptom. Mind Body connection techniques allow us to have greater control and be proactive rather than reactive.

    Hey, I surely get it myself, living with symptoms and severe chronic migraine since the age of 9, and now at 52, I truly believe in and ascribe to everything we use to increase quality of life, without false cures or quick fixes!!

    It’s NOT minds over matter, it is mind and body working together

    How one person operates their mind body connection can be vastly different from how another person operates their mind and body. This became even more clear to me when I flew across the country over thirteen years ago to attend three weeks of inpatient treatment for chronic fibromyalgia pain. 

    I had been so focused on the body as both a patient and practitioner that I had never given enough thought to the mind body connection. I had not experienced it personally.  And yet, I always knew there was something missing.

    I thought many times that my faith and spiritual life were just not strong enough. If I could just get closer to God, trust Him even more. Yet, I found that everything that supports us in conditioning the mind, body, and spirit is a process. We must keep working at it.

    I didn’t “get it” right away. And my pain was still high, drugs were still not an option, and so I knew that I had to become even better at thinking outside of the box.

    I continued to do the things that worked, and then started developing a better strategy that included taking more personal responsibility and utilizing more relaxation techniques.

    The key however is practicing these BEFORE and not while we are in stressful situations. For instance, trying to meditate while under severe stress just doesn’t work and I don’t recommend it. 

    During my 3-weeks as an inpatient, I was shown a video, “The MINDBODY Prescription” about Dr. John Sarno’s work in the area of mind body connection.  This also led me to a book, “Freedom from Fibromyalgia” by Dr. Nancy Selfridge and Franklynn Peterson. 

    Her book really hit home with me since she had severe fibromyalgia and had a lifelong love of running like myself. However, I do not view this as a cure, I just find it helpful in the mind/body connection. 

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    It was through her that I came to understand the key role that mind body connection played in a workable fibromyalgia protocol. I particularly recommend that you read Chapters 6, 7, and 8 where she discusses meditation, journaling, self-talk, and visualization; all very powerful tools in managing our mind body connection to fibromyalgia.

    The discoveries at the cellular level of our bodies in the last twenty years or so have been truly remarkable and opened our eyes to a new model of the mind body connection. The old model of our brain sitting atop the rest of our body and controlling it through a system of nerve impulses has gone by the wayside.

    Once you’ve read the Mind Body Science page, you will get some understanding of how our emotions and traumas, both current and past, can play havoc with our pain experience; and you will see that through “conscious intention” we can mediate that process and intervene in the symptoms of fibromyalgia.  

    In fact, we can reverse the actual physical changes that are caused when our negative emotions affect the “chemical messengers” that I talk about on the Mindbody Science page. Click on this link “Intentional Intervention Can Reverse the Effects of Negative Memories”.  In this section on the Mindbody Science page you can read about research done with baby monkeys that proved this. It is pretty remarkable! 

    For those of you who have a scientific interest or technical bent, I recommend you read “The Molecules of Emotion” by Candace Pert, PhD, a brilliant, groundbreaking lab (bench) scientist. She explains the science behind our new model of the mind body connection. 

    And, since many of you are women, you may be interested in the professional barriers that doctor Pert encountered in the male-dominated world of medical research which she also cleverly intersperses between the technical chapters of her book. 

    For the rest of you, I have summarized the findings from all my research of many sources which you can find by clicking on this link: 

    Mind Body Science

    The Mind body connection became the first and ongoing step that ties all of the other elements of my protocol together and consists of the following major elements:

    Connecting the body, mind and spirit

    This is not just about interaction, it’s about PROACTION. If you are here, then you are ready for greater healing, on whatever level is possible for YOU. I encourage a different way of thinking.

    I teach and practice a mind body connection approach that is unique and workable, yet it must be experienced individually.

    I am more passionate every day that I get to put this into action with people that I work with. It truly works, not as a cure, but as a step by step approach to healing.

    First of all, we fibro sufferers have got to accept that there’s no “quick fix” and no cure at this time.

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    Also, in my experience, non-fibro people (including many doctors) don’t “get it” when it comes to fibromyalgia. Even those people who want to be supportive can’t imagine the terrible price extracted by the chronic pain, the feeling of being “defective”, and the loss of hope.

    After years of trying to exercise with many different Personal Trainers, I realized they didn’t “get it” either, though many really wanted and tried to help. I realized the fibro community needed a Personal Trainer who suffered from severe fibro who could develop an exercise routine tailored to us; so, I studied extensively and became nationally certified with ACE and continued developing not only fibro safe workouts but safer ways to adapt to daily activities of living. 

    My point is that if what you are doing isn’t working, you need to take control and do whatever is required to move to a better place in your struggle with fibro. In other words you have to take personal responsibility for managing your illness.

    Think and act outside the box

    One place to begin is to start “thinking outside the box”. I call this breaking down walls. You must do what’s required to keep your recovery moving forward; no one else will. By-the-way, thinking outside the box often leads us to try things that are not intuitive to a person suffering with the chronic pain of fibro.

    Just over ten years ago, while in my late 30’s, the fibro symptoms were especially severe, I felt I was “stuck”. The pain I experienced from what we call “the activities of daily living” (ADLs) had caused me to start fearing the exercise that I was used to engaging in from a young age; that was intuitive.

    However, I had hit a wall in my efforts to treat my fibro symptoms. Also, because I have severe MCS/CFS/ME, I had the added challenge of a compromised immune system. 

    I needed to better condition my body, but without the proper exercise and strength training, I was de-conditioning it. I then had a non-intuitive, out of the box thought. What if I re-evaluated everything many of us ‘buy into’ regarding fibromyalgia and exercise?

    That is when I set out and became a nationally certified personal trainer, and worked diligently to work more specifically with fibromyalgia. Not an easy task I will say. 
    Though it didn’t happen overnight, I was able to build on small successes and enjoy longer periods in reduction of both symptoms and pain.

    More importantly, in a short while as I remained positive and enjoyed every small success, I began to experience greater levels of endorphins, the body’s natural pain reliever!

    I began to have more “good” days than bad ones. But that only began to occur through greater proactivity. And, a very important point here is that the:

    Pain from ADLs do not predict pain from exercise

    The exercises I’ve created are done in a very controlled situation with a lot of thought about form for instance; however, ADLs (activities of daily living) involve a lot of stopping, starting, bending, reaching, etc. where we are not at all focused on our form. 

    I often hear fibro sufferers ask how they can exercise when they can’t even clean their house.  The two activities are very different.

    Greater levels of health will never be handed to us, we have to create them. If what we are doing is not working, we have to do something different. Talking and dwelling on symptoms becomes a sure way of perpetuating the illness.  Symptom talk has its place, and we MUST keep it in its place and focus on greater levels of healing.

    When a symptom arises, I focus on what might be the root cause that needs to be addressed in the most noninvasive way possible. Maybe I need more nutrients, more movement, less toxic environment, mind-body tools, lifestyle changes, etc. Greater changes started to occur when I challenged the symptoms and took action. 

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    Where did mind body connection fit in the above success?

    •   I avoided symptom talk and even symptom thoughts.
    •   I focused on any (even small) success.
    •   I was determined to maintain a positive attitude and did
    •   I was the “Little Engine that Can”
    •   I visualized the Outcome – the best version of me!
    •   I controlled stress through deep breathing and specific exercise 
    •   I reconnected with my natural body clock

    These are actual changes that I made. I practiced them daily until they were practically second nature.  However, I found that as I had success, I would sometimes enjoy my success too much. Elation would cause me to forget briefly how I got there, and pain and other symptoms would be around the corner.  

    Then I would rededicate myself to these principles and begin to progress once more.  I guess that’s human nature, but fibro will kick you in the backside and remind you that Consistency is your greatest friend!

    Positivity Empowers the Future

    We must use focus, determination, and going to a place in our minds that ‘allows‘ us to break down walls, turn corners. Not in an injurious way, but in a way that challenges and heals on whatever level is possible for each of us. 

    For example, what is the best natural anti-depressant?  Answer: Pick One: prayer, meditation, sun, movement, nature, animals, gratitude, purpose, goals, holistic lifestyle, etc. So many things to support happiness and joy, every day! There’s no time for depression when using these tools.

    Positive Belief System

    I keep a similar picture to this one on my refrigerator. 

    See, we cannot control our thoughts at all times; we are human.  However, if we have a belief system set in place, then our thoughts will follow MORE often.  Belief in one’s self, in mastery over our illness, and in our future will lead the way.

    Mind body connection conditioning takes time, just like with nutrition, fitness, etc. We have to be consistent and proactive in overcoming any negative belief systems.

    When we change our mind and our perspective, we change; real change occurs from the inside out. 

    Don’t force anything for now, just BE with wherever you are, yet be willing to believe in something greater.

    Don’t waste time; I know I did. 

    I had to work on the “Negative Nelly” that had lived within me for many years.

    I had to realize that she was no longer justified and that I was going to change my mindset.

    •  Negativity justifies.
    •  Positivity empowers.

    Mind body connection conditioning can and will have a dramatic effect on your recovery. It is an ESSENTIAL first step in my recovery protocol.

    https://fibromyalgia-6.creator-spring.com/
    https://www.teepublic.com/stores/fibromyalgia-store

    Click Here to Visit the Store and find Much More….

    For More Information Related to Fibromyalgia Visit below sites:

    References:

    Fibromyalgia Contact Us Directly

    Click here to Contact us Directly on Inbox

    Official Fibromyalgia Blogs

    Click here to Get the latest Chronic illness Updates

    Fibromyalgia Stores

    Click here to Visit Fibromyalgia Store

  • Clavicle or Shoulder Pain in Fibromyalgia – How Common Is It

    Clavicle or Shoulder Pain in Fibromyalgia – How Common Is It

    Clavicle or shoulder pain in fibromyalgia is like any other symptom in that it can easily wax and wane, but might be more common than you think.

    With a recent shoulder injury (and labral tear) myself, I have seen even more clearly the process of shoulder injuries, stiffness, and how fibromyalgia symptoms can “interplay” with common shoulder/ clavicle injuries or tears. 

    One thing I do in working with fibromyalgia, is to convey the importance of the “process”
    The shoulder is a great example. I know how great the pain can be, and how it can interrupt sleep and cause limitations, but when we more correctly work through the process, there are greater rewards. 

    Continue to follow here in the shoulder related articles, and in the live interactive videos as I update this process. (in fact, I recently showed some of my own progress and what I have been doing in a video at the bottom of this article)

    It’s common for those with fibromyalgia to experience pain in the shoulders, upper arms, and/or clavicle, which is the collarbone that runs between the shoulder blade and breastbone.

    Some people might suffer continuous pain while others notice it more when they’re overly tired, or when they are using certain repetitive motions.

    The way people with fibromyalgia describe their shoulder and clavicle pain varies as well. Some describe it as a stretching or twisting muscular sensation, while others say it’s more of an indescribable ache that cuts down to the bone.

    The pain may stay in one place for some people while it tends to move down the arms, across the chest, or into the neck for others. 

    If you feel the pain radiating and moving, it is likely to be connected to trigger points. These trigger points that we often refer to can be dormant or active, and can become activated by a specific turn, move, injury, illness, or accident.

    What to Do If You’re Suffering Shoulder Pain in Fibromyalgia

    If you or someone you care about is suffering from consistent or recurring pain in the shoulders, upper arms, and/or clavicle, don’t assume that it’s only due to fibromyalgia.

    Some people suffer with this pain for months or even years without checking with a doctor because they assume that it’s the fibro. There are many other things that can cause pain in this area of the body. 

    Other possible causes of shoulder pain in fibromyalgia include not only trigger points, but a recent accident of any kind, even one that occurred in another area of the body.  Increased neck pain due to an accident or trauma to the neck can also make you more susceptible to pain around the clavicle and shoulder areas.

    In fact, if you suffer with morning stiffness around your neck area, this can easily radiate in the collar bone/clavicle area. Read more here about neck pain in fibromyalgia. It might be obvious, but avoid wearing a purse on one side of the body (which can greatly exacerbate clavicle pain) and consider wearing a light backpack purse if possible. 

    Improper posture of the upper body can also instigate this pain or exacerbate it when already there. With posture, most people tend to lean forward more than they realize, and this is easily exacerbated by excessive use of cellphones, computers, desk work, carrying kids, washing dishes, and more.

    Starting to be more aware of your posture is a great start. When you are standing, or maybe standing in a line, bring your hands back together on your lower back.

    Is this uncomfortable for you? Then yes, it likely means that your posture is suffering and contributing to pain in the upper arms (humeral area), shoulders, neck, and clavicle area. You can also increase this posture technique by adding a free weight, 1-8 pounds free weight is great.  

    And, just like other areas of the body where we work to restore the fascia, you can gently work just under the clavicle as I am showing here. Refer to the fitness page below where I have many videos on working this and other vulnerable areas of the fibro body. 

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    Strategies for Pain Management of Clavicle or Shoulder Pain in Fibromyalgia 

    This clavicle pain is often assigned to fibromyalgia if no other causes are found and you have already been diagnosed with fibro. At that time, you may need to find ways to treat or ease the pain just as you do with many other fibromyalgia symptoms.

    Here are some strategies that may help you limit interference with your daily life:

    • Invest in a good quality neck support. Alternate with ice and heat on the back of neck and wrapping around the clavicle. Wrap the ice in a towel as needed to increase tolerance over time. 20 minutes ice, 20 minutes heat. During this time, stretch your neck back by lying on the bed flat, no pillow.
    • Keep working at a more consistent sleep schedule. This is difficult for many fibro bodies, but it can make a world of difference in terms of your pain levels. Try to at least challenge yourself to stay off the internet a couple hours before bedtime. This will also help increase melatonin production naturally.

    Many of us living with long term fibromyalgia have found that improving our physical condition and increasing overall agility can have an impact on the intensity of pain, symptoms and our ability to maintain more independence. Remember what I so often say regarding injury prevention and overall fitness levels which is “our independence depends on it” 

    In some cases, your doctor may perform tests to look for interior causes of the pain. If nothing is found, they may refer you to a specialist who can perform an ultrasound to look for problems that are commonly missed by primary care physicians. You may even need an MRI to take a closer look.  

    Are you a side sleeper?

    Sleeping on the side can tend to constrict the clavicle area on the side you are sleeping on. However, if you are one of those people who falls asleep more easily on your side, then try to at least switch positions if possible to avoid more constriction around this area.  I often find it interesting that what happens on the back side of the body can affect the front side and vice versa (in that prospective area). This occurs with pelvic pain (front) and lower back pain, abdominal pain and back pain, and yes, even clavicle pain and trapezius pain in fibromyalgia. 

    https://fibromyalgia-6.creator-spring.com/
    https://www.teepublic.com/stores/fibromyalgia-store

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    For More Information Related to Fibromyalgia Visit below sites:

    References:

    Fibromyalgia Contact Us Directly

    Click here to Contact us Directly on Inbox

    Official Fibromyalgia Blogs

    Click here to Get the latest Chronic illness Updates

    Fibromyalgia Stores

    Click here to Visit Fibromyalgia Store

  • Fibromyalgia and Ankle Pain

    Fibromyalgia and Ankle Pain

    It is not so uncommon to experience fibromyalgia and ankle pain.  Although it might not be one of your first symptoms when living with fibromyalgia, you might find that you start experiencing pain in one or both ankles.

    This pain may extend to your toes, heel, and even up into your calves. It may also just stay around your ankles and may or may not come with swelling. 

    This is an important weight-bearing area of the body that we need to take care of the best we can.

    When severe and consistent, ankle pain can limit your ability to walk, run, and enjoy other daily activities, especially due to the weight-bearing nature of the ankles. Let’s focus on some things you can do to limit the pain and continue enjoying daily life.

    The First “Step”

    It’s easy to assume that any type of pain is associated with your fibromyalgia, but this diagnosis doesn’t prevent you from sustaining injuries or illnesses that have nothing to do with fibromyalgia.

    When you first notice ankle pain, you may want to see your doctor so that they can eliminate all other potential causes. 

    This is especially true if you also have swelling in your ankles, feet or calves. Swelling may hint to inflammation, but it can also occur when you’ve sustained an injury or it could indicate an endocrine condition in the thyroid or even circulation issues.

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    If no other cause if found, you may be able to then safely assume that this is just another symptom of your fibromyalgia. 

    Proper Foot Support for Fibromyalgia and Ankle Pain  

    So, one thing we want to keep in mind regarding any kind of ankle or foot pain is prevention. We want to prevent injury to this area whenever possible.

    If you have a particular kind of foot structure that causes overcompensation for instance, you would want to consider seeing a foot doctor for custom orthotics.

    This will help both the feet and the ankles. Some specialty shoe stores are also making this custom orthotics now as well. 

    Be extra careful when wearing sandals. If you are walking on any kind of uneven surface, and you have on sandals, one wrong move and your foot can slip to one side of the sandal causing a potential ankle sprain.

    Examples of these uneven surfaces could be walking on the sand on the beach, walking on a pathway made of rocks or gravel, or walking on stairs of any kind.

    Treating Fibromyalgia and Ankle Pain

    How do you treat ankle pain that seems to have no cause? Aside from prevention as noted above, you might consider Myotherapy if possible trigger points are involved. 

    See my video below for safely working around the ankles yourself at home. 

    I often recommend Myotherapy which is hands on trigger point release done by a therapist. Acupuncture might also be helpful if that is available to you. 

    It really comes down to easing the pain so that it doesn’t interfere with your daily life. If the pain is severe and consistent enough to interfere with your quality of life, see your doctor immediately.

    You may also want to consider stretching and gently exercising your ankles. Roll them from one side to the other. Reach down and pull your toes back gently, feeling the stretch through the back of your leg and knee.

    These stretches may not always eliminate the pain, but they can help ease tension in the muscles and maintain the strength of your feet. 

    This means consistent strengthening around the calves and knees, which will also benefit the tender areas around knees. This is an area of the body that people tend to ignore when it comes to consistent conditioning. 

    It doesn’t even require equipment in the beginning. It can be something as simple as standing and then going up and down from the toes (heels up) while squeezing the calves on the upper position. (do this without shoes on.) 

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    Standing and Sitting

    Be careful about overcompensation when standing.

    Try to be aware if you tend to stand with one hip higher than the other, as this can also affect not only the ankles and knees, but the lower back as well. This tends to occur with normal activities of daily living like washing the dishes, where you might not be focused on your lower body posture. 

    With sitting, you want to avoid the tendency to turn the ankles in or out, try to keep them straight forward, or at least practice this more often. Try to avoid sitting on one leg or any activity that strains the ankles. Some people even tend to roll the feet out to the sides when standing. Be more aware of these tendencies. 

    Additional Causes/Remedies for Fibromyalgia and Ankle Pain 

    Cold and hot compresses may help some people ease fibromyalgia and ankle pain as well.

    If you notice that the pain is more intense in the morning or after a long period of sitting or standing, you may want to check with a foot specialist to eliminate heel spurs and other conditions known to cause this pain. This is especially true if you also have pain in the heels or between your toes.

    I find that CopperWear support around the ankle is helpful. This combines light compression and copper for healing effects. These are very thin and can be work with or without shoes.

    You may also have trigger points, specifically around the Peroneus Tertius. It can be helpful to get a session with a massage therapist who knows Myotherapy/Hands on Trigger Point Release.

    And because this area can be fairly easy to massage yourself, don’t hesitate to use thumbs and gently stroke down the outer calve area into the outer ankle bone. Go slow, hold and release as you go down the outer leg. 

    Your family doctor may not know about all of the conditions that cause pain in the foot and ankle, so a specialist is worth your time if the pain is consistent or you experience repeat episodes. Some conditions impacting the feet aren’t noticeable in an x-ray, so don’t assume that a clean scan means there is no identifiable cause for your pain.

    https://fibromyalgia-6.creator-spring.com/
    https://www.teepublic.com/stores/fibromyalgia-store

    Click Here to Visit the Store and find Much More….

    For More Information Related to Fibromyalgia Visit below sites:

    References:

    Fibromyalgia Contact Us Directly

    Click here to Contact us Directly on Inbox

    Official Fibromyalgia Blogs

    Click here to Get the latest Chronic illness Updates

    Fibromyalgia Stores

    Click here to Visit Fibromyalgia Store

  • Temperature Dysregulation and Fibromyalgia

    Temperature Dysregulation and Fibromyalgia

    Do you feel like your internal thermostat is broken?

    You are certainly not alone. Temperature dysregulation is quite common in fibromyalgia. And yet, as warm-blooded animals, human beings are usually quite amazing.

    When our surrounding environment heats up, our bodies are supposed to automatically kick into gear to cool things down internally. What happens when the surrounding environment gets chilly? Our bodies know just how-to warm things up. 

    With fibromyalgia, we are susceptible to an additional factor called Adrenaline Dominance. When adrenaline is too high for extended periods of time, this begins to affect extremities, like cold hands and feet for example. In the case of those of us with MCS, Multiple Chemical Sensitivity, our exposure to toxin or fragrance on people or things around us can cause adrenaline to rise, therefore causing a cascade of symptoms, including temperature dysregulation. 

    Between daily fluctuations in outdoor temperatures and our indoor HVAC systems, we encounter a variety of temperatures each day. The human body has the ability to keep up with those changes, keeping us comfortable and safe. Unfortunately, it is not so cut and dry when we are living with fibromyalgia.

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    What Happens with Temperature Dysregulation?

    All of this warming up and cooling down happens naturally in most people, but it may not work as smoothly if you have fibromyalgia. It’s common for people with fibromyalgia and its primary co-conditions to experience one or more of the following scenarios:

    • Heat Intolerance: You have trouble cooling down when your surrounding environment warms up. This can vary from a heat sensitivity to complete intolerance that could put some people at heightened risk of heat stroke.
    • Cold Intolerance: You have trouble warming up when your surrounding environment gets chilly. This can vary from sensitivity to cold environments to the inability to handle even moderately cool temperatures without freezing. It can even activate other symptoms.  

    You know how I often say that not only your extremities feel unbearably cold, but your “internal core” feels cold so it doesn’t matter how many layers you put on. That is temperature dysregulation or sensitivity at its greatest.

    • General Temperature Sensitivity: You may find that your body has trouble regulating to heat and cold. One day you’re cold while the next you’re hot despite consistent outdoor temperatures.
    • General Autonomic Dysfunction: Your body temperature may seem out of sync with your surrounding environment. When everyone around has on jackets or sweatshirts, maybe you’re sweating in a tank top. You may also experience hot flashes or cold chills when it seems the heat or cold sensation is generated from within your body rather than in response to your surrounding environment. Excessive sweating might also occur. 

    Temperature dysregulation simply means that your body doesn’t respond to the surrounding temperature as it should naturally. Many fibromyalgia patients also suffer from temperature sensitivity which means that your body overreacts to sensations of heat or cold. This is often caused by the body’s failure to react appropriately to surrounding temperature as well as a reduced pain threshold.

    Remember that “pain threshold” is often perpetuated by things like Substance P and nerve related issues as we talk about in the nerve pain article. Much different than pain tolerance which is often very high in those of us living with fibromyalgia.

    Need a warm hug ? This Hope and Faith warm throw blanket is just beautiful. 

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    Living with Temperature Dysregulation

    Like other symptoms in fibromyalgia, there is no immediate cure for temperature regulation problems. You may want to keep a written record of the temperature problems you’re experiencing to find a pattern of temperature dysregulation. This way, you can more easily correlate with any hormonal imbalances that you may be experiencing. 

    Also, if like me, you have had a full hysterectomy and might be experiencing hot flashes which are exacerbating your temperature dysregulation, please consider some of the points I make in the Menopause article.I was able to eliminate my hot flashes with bio-identical progesterone, which only occurred after my hysterectomy, but when they did occur, I understood very quickly just how those of us with fibromyalgia will tend to react quite differently to common “hot flashes” due to hormones fluctuations. 

    When other women described their hot flashes, they mostly focused on being hot, very hot. In my case, not only did I wake up in a sweat, I had severe nausea, heart palpitations, and it seemed to exacerbate symptoms in my fibro. 

    Your symptoms could also be attributed to an imbalance in the endocrine system. This can include the pituitary, thyroid and/or adrenals. Read more here about how we approach treating underactive thyroid. 

    Family Members on Board? 

    If you live with other people, you may need to find a middle ground between the temperature you would like to maintain in your home, and the temperature that others need for comfort. This seems to be one of the most contentious issues between a husband and wife these days.

    There are many ways that you can help your body cool down or heat up in order to keep up with your surrounding environment. You may keep ice packs or use cool, wet rags to cool your feet, hands, and forehead when you’re too hot. 

    If you tend to have cold feet like I do, try putting foot warmers in your shoes or slippers. It is especially important to keep the feet warm before bed, as cold extremities can keep you from being able to fall asleep.

    NOTE: You can also put them in between two pair of socks when you go to bed if you don’t want them touching your skin.

    We need every advantage we can get. Sometimes I will make a cup of hot tea or decaf coffee JUST to keep my hands warm!!

    In some cases, people with fibromyalgia have moved to new states or countries that offer a climate that is more in sync with their body’s sensitivities. Obviously, this isn’t going to be feasible for all of us, but never give up on finding more creative ways to adapt to fibromyalgia, temperature dysregulation, and all of the myriad of symptoms. 

    What about adrenal stress and temperature problems? 

    When the body is under stress from living with a chronic illness like fibromyalgia, this can drain the adrenal glands. When you experience a stressor or exposure to a toxic environment, this can put extra burden on the adrenal glands, which can in turn lead to variations in body temperature. 

    I can tell you my own experience with toxins and temperature problems. If I get exposed to a toxin, perfume, etc. it is not uncommon for my extremities to get very cold. You can read more here on Adrenal Stress and how to cope better with it.

    https://fibromyalgia-6.creator-spring.com/
    https://www.teepublic.com/stores/fibromyalgia-store

    Click Here to Visit the Store and find Much More….

    For More Information Related to Fibromyalgia Visit below sites:

    References:

    Fibromyalgia Contact Us Directly

    Click here to Contact us Directly on Inbox

    Official Fibromyalgia Blogs

    Click here to Get the latest Chronic illness Updates

    Fibromyalgia Stores

    Click here to Visit Fibromyalgia Store