Thank Fluffie it's Friday - Chat about Relaxation

Morning all

It's that time of the week again and maybe you're feeling a little flat after having a busy week at work, or, with through spending quality time with your family during the holiday time. Maybe things a re a bit stressful at the moment.

This week’s Fluffie post is all about relaxation which is a useful aid to our daily management of Pain and Fatigue, anxiety/stress/depression, which are a couple of things that as Fibromite/Spoonies we are often battling against. This is a chance to share how you deal with relaxation remember that what may be natural to many of us isn’t so obvious to people who are newly diagnosed so let’s share and give them some inspiration.

Pain management medical professionals from far and wide often have relaxation incorporated into their Pain Management Programs/Courses because they often look at dealing with pain using a holistic approach, meaning they like us to look after each aspect of our health Physical & Mental

There are many Relaxation techniques/methods that can be used for pain/fatigue or anxiety/stress/depression.

Links for reading and info are at the bottom of this post

What relaxation methods do you use, or, have adopted/adapted?

1) Do you lay down in the P&Q listening to the sounds of nature, don the ear plugs and disappear to another universe using guided Imagery as a method of distraction/escapism?

2) Do you opt for a massage or hot stones, alternative/complementary therapies as a spa pampering treat,

3) Do you practice Progressive Muscular Relaxation (PMR), Practise Yoga, Tai-Chi or other light exercise therapy, breathing exercises….???

Or,

4) Have you adapted your own personal relaxation routine?

How does your relaxation routine help you, what benefits do you gain from doing it?

>Have you found that you can manage your pain better since introducing relaxation to your daily routine? Remember we will probably never be completely free of the pain we must be in the mind-set of knowing that in reality we can only manage it & not cure it!

>Do you practice to help control depression, anxiety or stress and does it work for you, in what ways is it beneficial. {i]Health anxiety is not uncommon with invisible illnesses such as Fibro due to the ‘antiquated’ opinions of some medical professionals and the traumatic length of time it takes to get diagnosed or to find the correct treatments

>Does it help to improve your sleep pattern or levels of fatigue?

>Please remember that it can take a while to get the hang of some techniques so try not to give in after one or two attempts but keep practising. If after a while the technique still isn’t working for you then it may be an idea to try a different method, see point A below

After considering the above:

If you don’t already practice relaxation would you consider trying to add it to your daily routine, here’s a few things to remember?

A) It is advisable and good practice to speak to your GP if considering new treatments and therapies as they may be able to help you and point you in the right direction or even be able to refer you. They know your medical history and, also which medications that you take.

B)Your regular Pharmacist may also be a good place to get advice and support from too regarding alternative/complementary treatments/medicines and so on.

C)Please, please remember that buying herbal remedies and cure-all’s ‘online’ can be a risky thing to do so be careful and do your research first. If you’re not sure about something please ask someone appropriate like your GP or local pharmacist for advice. Many of them are scams by people who aren’t even qualified that pretend to be medical professionals so be wily at all times!

It also good to remember when discussing these things that although we are all the same as in having fibro, chronic pain & fatigue that we are all actually unique with our own illnesses. This means that a treatment which works for me isn’t necessarily going to work for everyone else, so, it’s good to keep an open mind, whilst also making sure that it is a quality treatment that you are receiving.

Also note that I'm not a medical professional just a fellow fibromite/spoonie sharing some info. This post is open to social media Twitter and FaceBook

Wishing you all wellness and sending healing & Energising Fluffies to you all

Xxx Fluffmeister

Links for reading and info

Mayo Clinic: Stress Management & Relaxation techniques

mayoclinic.org/healthy-life...

"During visualization, try to use as many senses as you can, including smell, sight, sound and touch. If you imagine relaxing at the ocean, for instance, think about the smell of salt water, the sound of crashing waves and the warmth of the sun on your body."

(Above excerpt is from the relaxation techniques link to the mayo clinic above)

Medical Dictionary-thefreedictionary: - Guided Imagery Definition - very good descriptions and reference material.

medical-dictionary.thefreed...

NHS Choices: Relaxation tips to relieve stress

nhs.uk/conditions/stress-an...

patient.co.uk: Relaxation exercises - Discusses muscular relaxation techniques

patient.info/health/relaxat...

WebMD: Guided Imagery - Topic Overview

webmd.com/balance/stress-ma...

WebMD: RELAXATION THERAPY

webmd.com/vitamins-suppleme...

"Relaxation therapy is used for stress, fatigue, anxiety, depression, fibromyalgia, and chronic fatigue syndrome (CFS). It is also used for fear of social situations (social anxiety and social phobia) and post-traumatic stress disorder (PTSD). Some people try it for pain, including headache and jaw pain associated with temporomandibular joint disorder (TMJ). Other uses included relief of cancer treatment side effects, high blood pressure, congestive heart failure (CHF), metabolic syndrome, and many other conditions."

(Above excerpt is taken from WebMD link above)

[Lou1064]

Thank you for all the links, looking for new ideas. xx

[Hidden in reply to Lou1064]

Hi Lou

Glad you like the links

Have you discovered anything new to consider trying?

Fluffies and smiles

xxx Fluffmeister

[Hidden in reply to Lou1064]

Me again Lou

If you try something new please do come back & let us know what your experiences of them are like Remember to have a chat with your GP first and also your pharmacist for advice

Fluffies and smiles

xxx Fluffmeister

[rosewine]

Thank you for taking so much time and trouble to post this on the forum it will give everyone a wealth of ideas on how to relax with some really useful links.x

[Hidden in reply to rosewine]

Thankyou RW

Fluffies and smiles

xxx Fluffmeister

[Regnofibro1]

Thank you for the time you spent looking and posting links! I practice mediation daily! Soft music and controlled breathing. I prefer to be outside at night if the bugs aren't bad and weather is nice. Although anywhere I can be alone works. I started meditation at a young age so it is really easy for me now. My ex bother in law was in martial arts and taught me how to do it. He said it would help my pain if I could make it second nature. I have found that anytime my stress goes up I go into mediation state. I really don't notice sometimes but others will and comment on it. Doctors more than anyone notice.

[Hidden in reply to Regnofibro1]

Hi Regnofibro1

Always a pleasure to share

Ohhhhhhh! I miss camping so much, love the outdoors and I do miss my independence.

Growing up on the edge of the Lake District had its bonuses, despite the fact it likes to rain a lot there, or snow randomly LOL

Sometimes I would just don the Haversack & join my friends, catch the bus to Keswick and go from there. Other times we'd all pack the cars (4or5) and go have a big comunal camp somewhere. I can't manage that anymore, sadly But my memories are intact

There's a National Trust Walk in Beatrix Potter Territory that has made it completely accessible for the disabled in wheelchairs, or with poor mobility. Parking Fees are £6 but you can rent a Tramper for 2 hours which doesn't cost

I loved it! if you get the chance you should give it go, it was a treat for my Uncle's 70th Birthday and he loved it to. It was so fantastic to be able to go on a walk and admire the beauty with my family. Awesome day which also included a picnic of course! Fluffies thoroughly enjoyed themselves LOL

Also enjoyed the scenery whilst travelling, when I wasn't snoozing.

Breathing exercises are useful and I also practice them daily. I was taught how to by my Pain Management Course (Pain Psychologist, Pain Nurse & Pain Physio specialists) and also my counsellor when I was having treatment for Chronic Pain, Fatigue, Anxiety & Depression because no-one could tell me why.

I submerge myself in a World of fluffieness where the air is crisp and let my imagination take myself away to somewhere serene & beautiful and use guided imagery/visualisation incorporated with the breathing for my daily R&R.

Fluffies and smiles

xxx Fluffmeister

[Regnofibro1 in reply to Hidden]

I have found that I can relax a lot more if I focus on sometime that I felt at peace. Like up in the black hills out away from everyone in woods. Or on a beach when no one was around. Swimming with the whales is one I use often. I have found that animals that I have been with are a lasting memory that does help with meditation! We also have areas that are accessible to the disabled here. It's just getting to those places that are hard for me.

[Hidden in reply to Regnofibro1]

Ditto

I don't drive & neither does the hubby which is a downside but our family and friends take us places when we visit Off to Cumbria on Friday funnily enough! LOL

[Fibrofoggiest]

Wow sian you are industrious, thank you 👍🏻😃

I wish to goodness that I could get anywhere near relaxed enough for meditation. My body is like a tightly coiled spring, but unable to boing........ then there is the problem of silence.......silence is something I would give anything for as I have been plagued by tinnitus for ages and it never goes away. It alters in pitch and occasionally has gushing sounds or the sound of my heartbeat, but never, ever silent 😱😱😱😱 Thus meditation eludes me. I've tried putting earphones in to listen to soothing sounds and the flipping tinnitus just gets that bit louder as if to say, I'm not letting you get away with it that easily.

Ho hum........as a very old pop song used to sing "silence is golden" and I wish I could find it !!!!!

Muchly miffed Foggy x

[Hidden in reply to Fibrofoggiest]

I hear the sound of silence. I wish, Although it doesnt worry me like it does you i really miss silence, the sound of the rain, bird song, a cats purr, ect....

Hugs foggy i hope that you find a way to ignore it and relax. xxxxxxxxxxxx

[Hidden in reply to Fibrofoggiest]

I have constant tinnitus in my left ear but I can drown it out and not hear it sometimes

Must be horrible not to be able to do that for some reprieve now and again

Extra fluffies for you xxx Fluffmeister

[Hidden in reply to Fibrofoggiest]

Thankyou Foggy

I enjoy learning and feeding my brain and always happy to share

I completely understand the 'silence' thing and like I said in my other reply below it must be frustrating to not be able to get any repreive for it.

I have constant tinnitus in my left ear and sometimes it just suddenly amplifies and sounds like the screeching that computer modems used to make in the 80's.

brrrrr shiver nails down the blackboard kind of sensation mixed with being plugged into an electrical socket brrr,r shiver, shudder The right ear most often than not joins in as well and it's horrible.

However, normally it's just a high pitched whine/tone that I can usually manage to blot out.

There are many other ways to practice relaxation it's just finding the one that suits you. I used to practice Yoga daily from age 15 -22 until my back and my knees couldn't take it anymore, especially with my knees dislocating constantly I also used to love dancing and was why I was always out clubbing, I found it to be a great way to blow off steam and exercise at the same time LOL

It's chair dancing nowadays

I haven't tried dancing in the power chair yet!

Fluffies and smiles

xxx Fluffmeister

[TheAuthor]

Thank you so much my friend this is another absolutely wonderful and fantastic post. The links are brilliant and I really found them interesting. Please take care.

All my hopes and dreams for you

Ken x x

[Hidden in reply to TheAuthor]

Thankyou Ken

Always happy to share

Fluffies and smiles

xxx Fluffmeister

[Ginsing]

Fluffmister as usual brilliant post thank you so much!

Relaxation is so important.

Take care blossom

xxginsing

[Hidden in reply to Ginsing]

Thankyou Gins

Always happy to share

Fluffies and smiles

xxx Fluffmeister

[rosie-2015]

Thank you for all the information I do some of the relaxation exercises but it's great to get some new ones it's really appreciated rosie x

[Hidden in reply to rosie-2015]

Hi Rosie

Thankyou and I'm glad you find the links useful let me know what new treatments/therapies you consider trying

Please do come back & let us know what your experiences of them are like if you choose to try something Remember to have a chat with your GP first and also your pharmacist for advice

Fluffies and smiles

xxx Fluffmeister

[rosie-2015 in reply to Hidden]

Thanks fluffmeister at the moment moment I just use the audio discs with the ocean movement or thebirdsong I also got some discs from the gp they talk you through some muscle and breathing exercises you can do them in bed lol he has such a soothing voice the bonus is that it can sometimes help you to drop of for a short time gentle hugs rosie xx

[fenbadger]

Excellent piece of work as usual.

I do PMR, and some basic daily loosening up exercises as prescribed by my physio. As to other relaxation. There are some really valuable things that maybe cant be done daily. As in Ginsing's post this morning, I like the sound of the sea in different situations, sometimes tranquil, sometimes breaking against shingle or even a sea wall. I've posted my favourite beach where on a quiet day you can watch the tide in and out, and time just flies by and I feel relaxed and don't want to go home.

Mindfulness: it seems I already do a basic thing without knowing about it. I try to be positive and see the good, not moan about the bad, though there is a time and place to let rip.

[Hidden in reply to fenbadger]

Thankyou Admiral Badger

I agree with you about Mindfulness and doing it naturally without realising it. I think I've been practising it for long enough that it's natural but I did have to keep trying and persist with it for a long while. However despite that the benefits of pursuing it are so very helpful at helping with my daily management of pain, anxiety and fatigue.

I have my 30 minutes Relaxation and then have my Tramasnooze and feel wonderful after that usually enough to see the rest of the day out. Unfortunately, many people here won't have access to the correct environment or time to do that.

Being positive all the time is so very hard isn't it?

I was surrounded by negativity and stress at one point in my life and one day I'd just had enough of it. No-one was listening to me except my GP, counsellor and a few very close friends, I had been told by my doctor, quite sternly, to avoid stress because my anxiety levels were sky high and increasing my pain levels which in turn reduced my positive attitude >> Depression that I was already trting to deal with because of my undiagnosed illnesses causing me to lose my independence little by little

Awful times!

It's swings and roundabouts all the time, which is what frustrates me about the Fibro, Hypermobility Syndrome and anxiety

Relaxation is crucial to my treatment so I had to create my safe haven, which is of course my home

It felt like........ how was I supposed to be positve and avoid stress when I'm surrounded by it. The sad side is that I no longer have as many friends and my social calandar is close to being empty Upsets me that my hubby has had a lot to deal with too along this journey of mine It's nearly divorced us several times

However, that was 7/8 years ago and now things are so much better and a lot happier

Aw look at that I've waffled LOL

Fluffies and smiles

xxx Fluffmeister

[fenbadger]

I like waffles

As to some of the other stuff, I still needed to learn about mindfulness.

My counsellor of many years ago said something useful about avoiding stressful situations if possible. The "if possible" was important. Now I still get the priorities done but if I don't need to meet stress then I don't - and it's usually specific people. As I've said before, being positive is important but there are still times when one may need to step back from that and have a shout or cry - or retreat into the quiet corner. It's amazing how life still goes on without getting het up about the unimportant. I observe those around me getting cross because I don't rise to the bait anymore

[fenbadger]

Couple more things. I didn't mention Tai Chi which I do from time to time, not exactly focused on it. I've just looked at one of those silly bits on Buzzfeed about "text neck" in which the Dr talks about being mindful about what our body tells us. It made me think about fibromites as some of us seem to spend a fair bit of time on line therefore stooping forward, which is a tense posture.

The other one is "Tramasnooze". I can find no references to it. Is it like a power nap? or something else entirely