Dear Fibromyalgia

Category: Fibromyalgia

An in-depth guide on Fibromyalgia, covering its symptoms, causes, treatments, and tips for managing this chronic condition effectively.

  • Pain Sensations in Fibromyalgia

    Most people with fibromyalgia experience different types of pain sensations.

    I have listed below some of the most common pain sensations. I must say something first. Recently I was having a conversation with my husband and he said something that amazed me…
    He said that one of the most common adjectives that I use to describe my own pain is “pulsating” (yes that is very true, and he really does listen) 

    The symptoms of fibromyalgia can be many, but the most prominent is chronic pain. The type, level and location of the pain is  what is unique to fibromyalgia itself. 

    You often hear me say that fibromyalgia affects multiple systems of the body, and it can also bring various types of pain.

    This is good for those on the inside and the outside of fibromyalgia to understand. Also, so that we can keep a very accurate Symptoms List, to differentiate between primary symptoms, secondary symptoms and types of pain. Yes, these are different, and that is why we don’t just create a random symptoms list. 

    Pain Sensations in Fibromyalgia

    What exactly does a fibromyalgia body feel when it comes to pain, both internally or externally?

    The most common pain sensations include stabbing, pulsating, burning, cramping, radiating, intense soreness, tenderized, shaking, throbbing, aching, pulling, and heightened sensitivity pain which can occur anywhere around the body. Yes, a heightened and overactive nervous system can easily produce pain in the body. 

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    When I talk about migraine headaches for example, I often say that this is one of the more debilitating areas of pain because this is the area where we think, interact, and express ourselves to the world around us.

    Try studying or working with a chronic migraine. It is a big challenge.  This area can also affect the eyes, proper vision, TMJ, sinus pain, ear pain, and even pull on the muscles around the face, possibly affecting your appearance. 

    Painful After-Sensations in Fibromyalgia

    What makes fibromyalgia unique is the various pain sensations that can occur at any given time.

    After-sensations are perceptions of pain that linger after the source of pain has stopped. In a study printed in The Journal of Pain in 2017, researchers found that fibromyalgia patients experienced greater pain sensations 15 seconds after painful stimuli than healthy people without fibromyalgia. The participants with fibromyalgia also registered the pain faster than most other participants. 

    But wait you say. ONLY 15 seconds? I know, that is a study we cited here, but what I often say is that when the fibro body is heightened or overstimulated through any stimuli or response, it can take an extended amount of time to regulate that stress/pain back down.

    This study also found differences in activity within the medial temporal lobe of the fibromyalgia sufferers, which gives some insight into the potential origin of fibro pain sensations.

    More research is needed to determine why fibromyalgia patients experience pain faster and longer than most other people, but the study reveals a lot about the lingering pain often felt by those diagnosed with fibromyalgia. Differences in brain functionality may be at least partially to blame.

    Brain Inflammation & Fibromyalgia Pain

    Inflammation in the brain has long been suspected in both fibromyalgia pain and CFS/ME, so researchers started studying spinal cavity fluid to test for signs of inflammation. This fluid circulates between the spinal cord and the brain, so markers of inflammation are solid evidence of inflammation in the brain.

    This research has proven that fluid taken from fibromyalgia patients does in fact have more inflammatory markers. This means that the widespread pain experienced by fibro patients may be at least partially the result of neuro-inflammation.

    I can personally attest to this, and will be sharing some new information in the future about how my living with, and working with fibromyalgia and each of its primary co-conditions became a lesson in various therapies and procedures that should not be considered for those of us with fibromyalgia.

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    Outside the Boundaries of Known Pain Types

    There are two main medically recognized types of pain: nociceptive and neuropathic. Nociceptive pain is caused by stimuli from the surrounding environment that is reported to the brain as an injury in need of repair.

    Neuropathic pain comes from within that internal reporting system itself. Diabetic neuropathy is an example of this second type of pain.

    The problem with fibromyalgia pain is that it doesn’t always fit easily into any of these categories. As I stated in the beginning of this article, there can be so many pain sensations in fibromyalgia, and they can be coming from various systems of the body.

    You might be experiencing over active nerves which cause you to feel shaky, but that in turn might spur on irritable bowel symptoms which cause cramping and aching pains in the abdomen.

    It’s even possible that the root cause is different for various groups of people, which could lead to multiple diagnoses or types of fibromyalgia in the future.

    I often talk about how symptoms started for me at age 9, right after mercury amalgam poisoning. It might be heavy metals for many people, and viral activity for others. It might be rooted in  trauma that extends from generation before. 

    Treating Fibromyalgia Pain

    Here at living smarter with fibromyalgia, we believe in treating the “whole person”. When talking to anyone with fibromyalgia, I know that their main concern often lies in the future and how they will cope and manage this condition while aging.

    That is common, and you are not alone. That is exactly why we do this. 

    You are at the right place, especially if you don’t want to rely on long term prescription medication that comes with a risk of many side effects. At the same time, this doesn’t have to be all or nothing.

    Many people have created more good days by following our protocols even if they were still on medication. Treating fibromyalgia and all of its complexity is about not only getting to those root causes but as we like to say here “eating that fibro elephant ONE bite at a time.

    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

  • Fibromyalgia Natural Therapy: Intentional Grounding

    Fibromyalgia Natural Therapy: Intentional Grounding

    With constant exposure to stimulants in our environment, people with fibromyalgia need to practice a natural therapy I call “intentional grounding”. Due to the fact that some people living with fibromyalgia cannot always travel in the same way as a non-fibro person (due to severity of symptoms) this becomes even more essential.  

    No, it’s not just for football anymore!!
    Intentional grounding means getting out and away from all of our modern day devices and conveniences and getting “one” with the earth, the ground, with nature. 

    If you are like me, animals are one of the best ways to calm the mind and body. This day I was able to foster a baby goat by taking him back to camp for the afternoon. It truly warmed my heart when he went to sleep in my arms.

    How often do you really take your shoes off and walk on the grass or on the sand at the beach or spend quiet time enjoying the sights and sounds of nature?

    If you have been living with fibromyalgia for any amount of time, you likely experience excess “stimulation” on a regular basis. Because of our propensity to have overactive nerves and a heightened “alert”, the nervous and endocrine systems are too often “overworked and underpaid,” as I like to say.

    With fibromyalgia, we are ultra-sensitive to many things in our environment. Radiation from computers and cell phones, lights, sounds, toxins, pollution, and the many stressors that we all experience on a daily basis.

    In the workplace, at the shopping mall, driving, traveling, even in our own homes. My body is good at telling me when it’s time to get grounded. I start to get irritated, stressed, increased pain and/or symptoms or I simply begin to feel burned out. I almost start to “crave” the feeling of being able to take a time out. 

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    Fibro-Girl Says “You’re Grounded”

    Speaking of “time outs”. Do you remember when you were young and you did something really bad? Did you get “grounded” for it? “You’re grounded!!”, your Mom or Dad would say. Or, you were sent to your room for a major TIME-OUT!!

    Now as an adult, that doesn’t sound like such a BAD thing does it? As adults, we need to give ourselves more time outs, especially when living with a chronic illness such as fibromyalgia.

    I like to go out in my backyard as often as possible (more so in the warmer months) spread out a towel on the grass and lie down. Looking up at the sky and connecting with nature, or watching my dog, Altoid, chasing squirrels, that’s what life is all about. If the sun is out, it’s a great time to soak in some vitamin D at the same time.

    I might also do some light exercises. It’s really a great time for body awareness. (Now, don’t bring your cellphone with you; that defeats the purpose.) Seriously, we are so connected to our internet and social media these days, and it’s really affecting the well-being of so many people, with or without a chronic illness.

    You know that feeling you get when you desperately need a vacation? Daily or weekly grounding can help to “satisfy” that burned out feeling we all experience at times. The reason we get overwhelmed is often due to a lack of rest, and a lack of being at “one” with the earth.

    Natural Therapy Can Provide Healing “Negative Ions”

    Another precious commodity is negative ions. The beach, just after a rain or maybe a waterfall all create negative ions which can help to bring a greater sense of well-being and connection. The more we expose ourselves to these wonders of the earth, the more we realize what really matters. The more we can detach ourselves from modern society, the better chance we have at reducing pain levels and symptoms through the endorphins, the body’s natural pain killer. 

    Being an “ultra-sensitive” MCS person, I feel everything in the environment. Living in the city doesn’t really feel like my personal ideal, so that makes it even more essential to create that sense of well-being in various ways.

    A key to greater success for our natural therapy “Time-Outs” or “Intentional Grounding” practice is to set aside time every day. Maybe you have a day timer where you write down your daily action items. Maybe you have a timer that reminds you when it is time to decompress and wind it down.

    See, we all have things to do, and the truth is that many of us will put other things and other people first. Sometimes that is necessary, but when we have a chronic illness, we cannot afford to do that on a regular basis.

    Balance and Breathing

    I know, I get it as I am a caretaker as well. Working in the holistic health field and being a person who likes to help others, I have had to continually find that balance. Let me say, that when we do find that balance, it is priceless. Natural therapy can help you achieve this. I never realized how much so until I started taking more weekend trips to the North Georgia mountains, a one-hour drive from our home.

    Chronic stress and multi-tasking are not normal for our bodies to endure on a regular basis. Now throw a chronic illness on top of that, and we have a recipe for burnout and worsening of all symptoms. We cannot tolerate that. A “natural therapy” time-out calms the mind and body.

    Don’t forget what we like to call 20 X 2. This means taking 20 minutes twice a day to engage some controlled breathing. Even just 10 minutes is fine too!! The point is to take the time for deliberate controlled breathing because as I often say ” people with fibromyalgia and other chronic conditions tend to be shallow breathers” This can also help to control over-eating, so taking time before meals is a great idea. 


    We have created the mind-body articles pages in the site here as a reminder and guidance as to the importance of natural therapy daily “time outs,” including deep breathing and meditation.  I hope you will peruse those articles and see if they might guide you to greater relaxation and clarity about how you are currently coping with your conditions so you can make the changes you need to make.

    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

  • Fibromyalgia Natural Treatment: Thinking Outside the Box

    Fibromyalgia Natural Treatment: Thinking Outside the Box

    We need to start employing more fibromyalgia natural treatments if we are to be ‘living smarter’. Conventional ways of dealing with fibromyalgia have obviously not worked so well for most people. Drugs, pain relievers, topicals. All of these are merely putting a band-aid over the problem and not addressing the ROOT issues.

    Fibromyalgia Natural Treatment Addresses Toxicity And Deficiency

    As we learn in Holistic Medicine, the two aggravating factors in the disease model are Toxicity and Deficiency. This goes for Fibromyalgia as well. This does not mean however that if we fix all of our deficiency and toxicity that we will be ‘cured’. 

    No, its more about decreasing the toxic load on the body while addressing nutrient deficits and other issues that may be contributing to symptoms, pain and a general sense of un-well-being.

    Does it make sense to be existing for the rest of your life on high doses of toxic meds?  Most people that I talk to and work with are adamant about NOT staying dependent on drugs. They at least want to find ways to use ONLY the lowest effective dose of any medicine.  That is key.

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    We all know the harmful physical effects on the body when taking drugs every day (Toxicity to the liver, kidneys, GI tract, etc.)  Yet what about the ongoing effects on the brain? The instant fix mentality? The lessening of tolerance to pain? The lack of resolve when drugs affect the healthy functioning of the brain?

    Yes, we have to learn how to better think AND act outside the common box.  First, I want you to start thinking..” What if doing the same thing I normally do wasn’t a choice today?”  “What if I was forced to do something differently?”  See, we are conditioned to live, think and act a certain way. And yet, when it stops working for us, we don’t often question why and what we can do to think for ourselves.

    Second, I suggest thinking about what might be the root cause of the pain and symptoms, even if you have no clue right now, keep an open mind. The mind wants to divert your attention and creates pain to intercept what is really going on.  It could be festered emotions, lack of control in your life, anger, resentment, OR there could be a cellular deficiency that needs to be addressed through a fibromyalgia natural treatment, a cleaner diet and quality supplementation. 


    Only in the case of a trauma or a recent accident that perpetuated the pain, should we be thinking quick fix or a response to ‘getting through’ the immediate pain. Again, I am not all or nothing, one hundred percent anti-drug, I do believe there is a time and place. However, when those lines become blurred, we can too easily become dependent and lose the ability to attain greater levels of healing by not addressing the root cause. 

    Society does not ask us to think and act outside the box; that is important to remember.
    We must understand that this way of living is not always common place. Why? Because when you are in pain for instance, the people around you want to ‘fix’ your pain for you; they feel helpless. It also brings them down on some level so they will often ‘support’ you in taking the quick fix.

    We have a choice… Are we willing to go through whatever it takes to learn how to live smarter with fibromyalgia?  It can be done. Not every day will be perfect yet when we use enough of the right tools, we can affect healing and have a sense of satisfaction in our choices to live, think and function at a higher level. Continue to believe in your magnificence and follow the fibromyalgia natural treatment protocols that I describe 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

  • Living with Fibromyalgia Requires Adhering To Our “Body Clock”

    Living with Fibromyalgia Requires Adhering To Our “Body Clock”

    Living with fibromyalgia requires that we adhere to our body clock. The body clock is the internal rhythm that supports our daily functions. Why is adhering to our body clock so important?  Because when we do, we naturally support the many systems in the body that correlate with fibromyalgia, especially the nervous, endocrine and immune systems. Optimal health in these systems can at least decrease symptoms, inflammation and levels of pain.

    HGH or Human Growth Hormone is essential for good health and is secreted at night during sleep.

    HGH controls everything from metabolism to how our bodies age. There is a reason for lightness and darkness and nature has built this intelligence within every body. Actually, it’s within our cells.

    During the light hours of the day our bodies are more in tune to digestion, assimilation of nutrients and creating the energy required to handle our daily activities. During the dark hours, our body is in need of regeneration and this can only take place when the body is resting and in deeper phases of REM sleep.

    The pineal gland (eye level in the brain) is a producer of both serotonin and melatonin. The pineal gland is activated by the sun and this in turn produces serotonin naturally. You know how much I speak about helping our bodies to naturally produce hormones, right? Well, with fibromyalgia and our extreme sensitivities, it is even more crucial that we produce hormones naturally as intended, whenever possible that is. This is critical for us in living with fibromyalgia.

    Then as the sun is going down, the pineal produces melatonin. But we must support this natural function by winding down, turning off lights, computers, etc. For most of us, this takes practice for sure as we are not as “wired” in this day and age to rise and sleep with the sun. Practice makes progress here.  

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    “Stress, stimulants, and caffeine are not the only things that damage the adrenal glands; ‘second winds‘ are also very damaging to the adrenal glands and to the entire endocrine system”

    Getting proper sleep when living with fibromyalgia

    Getting proper sleep is so important when you have fibromyalgia that if all the natural Rxs do not work, you may need to talk with your doctor about trying a non-addictive sleep aid while implementing a schedule to support better sleeping patterns at the same time. 

    I also recommend buying a pill cutter so you can take only the lowest effective dose regardless of what your doctor prescribes.
    Also, with establishing proper lifestyle patterns, any sleep aid should be used as a temporary support and not long term whenever possible.


    If you decide to try Melatonin to help you fall asleep, just like with anything else, try taking the lowest effective dose. Start with 1mg. and see if it helps you fall asleep within half to one hour of taking. If that is not sufficient, try 1.5 mg. Then up to 3mg. if needed. Some formulations go up to 10mg. Melatonin is still a hormone, and we want to use caution. If you have an auto immune illness, talk with your doctor before using melatonin. 

    Try using a melatonin oral spray, which will bypass the liver and be better utilized. These are very cost effective. 

    How about a relaxing bath before bed to wind down and calm the mind and adrenal glands? A good recipe might include 1 cup epsom salts, 1/2 cup sea salts and a few Tbsp. of ginger root powder.

    There are also many sleep CD’s on the market and some use various sounds and vibrations that can aid in helping the mind and body to relax. The key is taking the time to wind down long enough before actually getting into bed.

     Many of us are busy and working to get everything done in the evenings, but the problem is when our second winds are allowed to come in. After too many ‘second winds‘ we lose touch with HOW to wind down and this only perpetuates fibro symptoms.

    Meal times and the Body Clock

    As I mentioned above, during the daylight hours, our body is very in tune with digestion and that is the only time we should be ingesting food. We have the most digestive fire during lunch hours, about 11am to 3 pm. It is never a good idea to skip lunch. This can be hard on the digestive system and the gallbladder. 

    Try to eat your heaviest meal during this time of the day and work to eat lighter dinners if you do not already. Or eat two smaller meals in the afternoon, say late morning and then middle afternoon. Avoid eating at night or after the sun goes down if at all possible. Of course, if hunger is keeping you awake at night, then a light snack, preferably easy to digest like fruit would be most ideal. 

    Avoid too much protein after 5 pm as this takes much longer to digest. A good suggestion I like to give is to use your protein or animal protein as a condiment at dinner, for instance, chicken or salmon pieces on a salad. 

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    Fibromyalgia and Sleep Remedies

    Setting a schedule for bed time can be challenging when living with fibromyalgia, and yet it is also the most essential. Try to first utilize natural Rxs if sleep does not come easy.

    Herbs, low dose melatonin or amino acids such as glutamine and glycine have been shown to increase levels of human growth hormone, one of the hormones that is responsible for healthy sleep patterns, metabolism and energy levels. Remember also that morning sun or light is also an essential Rx for re-setting the internal body clock (detailed in protocol summary page)

    Not everyone does well with oral melatonin. If you take melatonin and find yourself waking up after only a few hours of sleep, you may need to reduce the dosage or talk with your doctor. 

    Fibromyalgia, Exercise, and the Body Clock

    Another tool we can utilize is eating meals on a regular basis and getting in some form of safe and effective exercise. As a fitness trainer living and working with fibromyalgia, I have found that afternoon is often the best time for more intensive exercise while morning is best for a walk with the dog, friend or family member to get the blood flowing and reduce stiffness. 

    You see, it is essential to know your body when it comes to all daily activities including exercise. It might not be right for you to get up and exercise first thing in the morning. You should never try to adapt to some “ideal” in terms of daily activity. I find that our joints and muscles will respond better with afternoon or even early evening workouts. 

    You might hear people say it’s not good to exercise too late in the day. But with fibromyalgia, I truly believe, the later the better, just keep it within two hours of bedtime. In fact, if you are incorporating any amount of yoga or tai-chi moves, then all the better to help with sleep issues. Just give yourself enough time to wind down after workouts of any kind.

    If adrenal issues are challenging , be sure to use adaptogens such as Ashwagandha, Vitamin C , Keto-7 DHEA or other means of adrenal stress support so that exercise will work for your body and not against it. This will again support the body in winding down properly.   The body clock is meant to support us yet we must adhere to these few key principles within our daily patterns to create the most functional life possible while living 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

  • 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/
    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

  • 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/
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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

  • 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. 

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    References:

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