Five Steps To Being Better At Pacing When You Live With Chronic Pain

If you have had chronic pain very long you know about having “good days” and having “bad days.”

Good days are when our plans run according to our schedule and we happily go about our day checking things off of our list. Bad days generally mean how much the pain gets in the way of daily activities and frustrates our plans.
Multiple bad days in a row can leave you struggling to complete even the simplest of tasks such as daily hygiene. Sometimes bad days can even affect showering and brushing teeth.
So, how do we keep the “bad days” away? It is a really simple idea but sometimes hard to manage for complex reasons individual to each person, but learning to pace yourself is a good tool to start with when living with chronic pain.
Even though I am positive pacing should always be the main tool in everyone’s Chronic Pain SELF-Management Toolbox (free printable below) , I struggle myself with pacing my own activities. And I, like most, pay for it with many days of accomplishing little in the life I want to live.
So, join me in resolving to do better at pacing daily activities because without pacing yourself, the good days can slowly disappear beyond recognition without some thoughtful intervening.
So, let’s think about pacing as a tool in our Chronic Pain Self-Management Toolbox. These types of tools are always available to us and cost nothing. What does it mean to pace yourself if you have chronic pain?
  • · Effective pacing yourself means that YOU, rather than your pain, decide how your day is planned.
  • · Effective pacing allows you to accomplish some activities every day instead of one “good” day and multiple “bad” days.

Pacing, in short, is taking a break BEFORE you need it throughout the day.

Becoming aware of our pain and how, when, and what it takes to escalate it to debilitating levels will aide in utilizing pacing as a tool. Here are a few steps to begin pacing your activities as a tool for self-care and self-pain management.

1. First, let’s check-in.

We need to have a plan for our day. A critical part of that plan is checking in with our bodies when we live with pain. Set a timer on your phone to remember to check-in if you get too busy. Or, if you already know 2 hours of sitting is your limit, set a timer for 1 ½ hour to eliminate pain overload. Simply take a break from the activity in some way that relaxes you and set a timer for self-care so you get back to work on your task afterward.
 

2. Break things down.

Does a job feel completely overwhelming and out of control? If so, breaking up a large job into smaller tasks will help you accomplish your larger goal. Determine your overall goal then break it down. When you have a list to check off activities you will see that you are accomplishing the things you want to do in life. Remember to take breaks between tasks that are relaxing and refreshing.
 

3. Work slower.

Slow really does win the race for people living with chronic pain. Work at a slower, less intense pace and you will get more done. Be deliberate with your time by investing in a planner. Schedule slower pace time frames with short rests in between.
 

4. Increase time in small increments.

You can add small increments of time to activities to find your stopping point for optimum feel-good days. When you find you overdo it, go back down to the previous time frame for the activity. You will be running at optimum speed in no time.
 

5. Change tasks frequently.

Another really overlooked chronic pain self-management tip is to change your task often and use different parts of the body throughout the day. Be creative throughout your day. Do things on your list that require you to sit for a short duration, then change to standing or walking activities, whatever your abilities allow. Remember to take breaks.
 
TIP: Try not to get in the practice of using your “good days” to play “catch-up” and push yourselves too hard to catch up on all the things you couldn’t do on days when the pain was overwhelming. This can also create a cycle of too much activity and no activity. Beware of this and always pace yourself.
Subscribe to Chronic Pain Life Coaching’s blog to receive a free Pain Self-Management Action Plan printable worksheet. Making an action plan gives you an advantage over your chronic pain. Take back control of your life today with one plan at a time.
Using the free printable form will help you reach your goals faster.

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Changing begins with thinking about what pain is and does in our bodies, not just reacting when the pain is excruciating. Having a reminder of your action plan can help you to be mindful of your daily self-care choices which will, I promise, lead to more “good days” than “bad days.”
I am always available to help you achieve a higher level of well-being and performance in life and work particularly when change is hard. I will help you develop skills and use tools to make sustainable change for the good.
Book a free 30-minute consultation today. This discovery meeting is a chance for us to practice some of our core values: listen, learn, and serve. Let’s get to know each other.

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Your Body Hears Everything Your Mind Says

Know that “this too shall pass.”

Sounds simple doesn’t it, but when I am in the middle of a bad flare, this is a hard mantra to remember.  You would think that after a lifetime of chronic pain, I would remember this and stay calm, but it isn’t that easy. The first day of a painful flare, it’s annoying to go lay down multiple times during the day.  Then by the third or fourth day of being unable to do basic tasks, I go into catastrophizing.  My mind starts flashing scary questions like flash cards that carry me right into anxiety and worry: like, will I ever be able to leave the house again?, how will I cook for myself?, and then, anxiety bubbles over to panic, will I ever be able to do laundry or shop again, will I be able to drive again?  And they don’t stop there unless I stop them myself.

I have found mantras useful to help me get out of a “mind flare” when I cannot remember that “this too shall pass.” I have post-it notes everywhere, and I mean everywhere, to remind me of the simple thought, this too shall pass and other mantras that motivate me to be positive about my situation.  Because after all these years, I still forget this principal thought.

Have a Day Quote

I do not mean that the pain will pass and I will be all better.  I am only implying that peace will come back, and I will be able to smile and actually feel the joy again amid chronic pain. I will not experience a medical breakthrough, but a mental breakthrough and mantras help this process.

Mantras are a sentence or a group of words that bring you back to the reality you want to have in your life in the middle of struggles.  You can use mantras in any way that works for you.  Speak them aloud or in your head. Write them down or memorize them. Find a sentence, scripture, or a small grouping of words that inspire you to think more positively, and do it BEFORE you have an intense flare.    If you have a mantra memorized or on your fridge so that you see it during a flare; the words can bring you back to a healthier mental state.  We know through research that being in a tense mental state increases physical pain.  If you can reframe the negative situation in a positive light, it can help ease the pain flare from becoming worse.

For me, it doesn’t always work; I will admit.  Sometimes, I see a mantra that I thought might bring me back to lighter thoughts, but when I read it, “yea, right!” comes out of my mouth, and it does nothing for me.  It is difficult to pull myself out of this funk, but I just keep repeating them until I believe it.  Eventually, you will feel it.

My most favorite mantra is

“I will breathe.

I will think of solutions.

I will not let worry control me.

I will not let my stress level break me.

I will simply breathe.

And it will be okay.

Because I don’t quit.”

-Shayne McClendon (this is who it is attributed to on the internet. If anyone knows different, please let me know. I want to give the right person credit.)

Yesterday, I found my first list of mantras, dated in the fall of 2016, that I utilized to change my mind-set, and rereading them made me smile at how far I have come.  I remember how hard I struggled at changing my thoughts.  It was so hard but, I kept reading them every morning while I brushed my teeth and eventually a few of them stuck. After awhile,  I realized my mind was stronger than I thought.

Cindy’s List (from 2016)
Make peace with your past
    so it doesn’t disturb your future.
What other people think of you
    is none of your business.
The only person in charge
    of your happiness is you.
Don’t compare your life to others.
    Comparison is the thief of joy.
Time heals almost everything.
    Give it time.
STOP thinking so much.
     It’s alright not to know all the answers.

SMILE

You don’t own all the problems of the world.

Creating a mind shift in our thoughts from negative to positive helps us to get unstuck. When I’m in a flare, I feel like I have lost all control, but mantras bring me back to the reality of the situation that I do have control over my mind if not my body.  When the mind is a well-tuned instrument, a person can face all the difficult circumstances that living with chronic pain brings.

It is all about how we view things that affect us in our lives. The positive thoughts help me keep perspective of my situation, and that is something we all need in our lives.

Much Love & Many Prayers,

Cindy

Featured Photo by Natalya Letunova on Unsplash

 

 

The Robin By the Window

I have an exciting thing going on right outside of my window.  I have a robin’s nest within 3 feet of my bedroom window and only about an arm’s reach above my head.

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It is tucked neatly under a deck on pilings off of the second floor.  I first noticed it about two weeks ago, and I stood there to see if any birds were sitting on the nest.  It wasn’t long before a robin with a robust rust brown belly, and yellow beak flew under the deck and sat down. I got really excited and got on my tippy toes from inside of my bedroom, but I could not see any eggs when she flew away.

The next few days, I watched with curiosity trying to stay far enough away as not to spook her. I could not see anything. I just had to believe the eggs were there and wait. I knew the babies had hard work ahead of them to break through the shells, but there was something good coming.

I also enjoyed watching mommy robin hop along all over the back yard looking for worms in the lush green grass deep in the soggy ground.  When she was full, she would fly back and wiggle herself down onto the nest.  I just knew there had to be eggs.

After a few days of watching her, I began to see another robin helping her sit on the nest.  I decided it must have been daddy robin.  From Google, I found out that they both watch over the eggs and that the whole process only lasted two weeks.  I was scrambling trying to figure out how many days it had been since I first saw the nest.  I was not sure, but I continued watching every day and noticed how this bird just lived.  No concerns, no worries.  Everything is provided. A new life is being created.

A few more days passed, and I was looking for signs of babies when one of the adult robins flew back with a wiggly worm in its beak.  I did a quiet mini jump up and down session!  I had babies!  Well, the robin technically had the babies, but I was witnessing this event.  I was so excited. I’m sorry that I don’t have a high-speed camera to capture it, but I still wanted to share the pictures.

 

Oh, my gosh! They were hungry! At first, I could only see the pointy little beaks above the top of the nest.  But each day their scrawny featherless necks reached higher and demanded more food. I read that the male and female robins would fly back and forth as many as 100 times feeding the newly hatched babies every day. That was dedication along with fortitude; something that we also need to have when living with chronic pain.

So the baby birds grew each day, and I could tell their feathers were beginning to fluff up.  I am amazed at how fast and how much they change each day.  Two days ago, one of the two babies was very wobbly in the nest while trying to spread out his wings.  He just wasn’t sure exactly how to do it, but he keeps trying. Then today, both the birds were spreading out, taking up most of the nest so mom, or it could have been dad, sat on the 2×4 beside the nest.  They were obviously in the teenager stage, pushing the limits with their parents!  HA HA!

I checked on them a few times today, and they have not left the nest yet, but it will happen within a few days. I hope I don’t miss it.

I also found out that a robin is a sign of new beginnings or rebirth, and I thought that was so very appropriate to my life where it is right now. Maybe you can relate.

I started school to help me to be better equipped to help others that are living with chronic pain. I moved to a new state and to a town where I do not know anyone. That was big. I’ve had a lot of firsts in the past three months, causing me to need to reinvent myself again. It seems like that is precisely what life is about: constant change.

I am going through new beginnings in my life, and God has provided everything and every person that I need, and He will continue to do that for me. He will help you too.

On my hardest days, He provided a verse, a friend, or a robin to encourage me and guide me on this journey. I’ve found that we can accept the new beginnings that chronic pain brings. We don’t have to focus on the endings that pain brings to our lives. Don’t get stuck there.

I know you had a full life before chronic pain and you feel cheated. It is debilitating, and it can just stop you dead in your tracks. You think it’s all over, but it’s not just an ending of life as you knew it.

It is also the beginning of something new in your life.  It’s the beginning of the challenge of redefining yourself in a new way.

Is it easy to bring about this new birth?  No, think of the babies breaking through the shell and the work of feeding their new life.  It was a lot of work to fly back and forth to feed their babies 100 times a day.  There will be a lot of struggling to experience getting out of your comfort zone. It’s hard work to change your mindset.  It may be trial and error before you figure it out, but you will eventually find a new purpose in life while learning to accept the closing doors.

Just like the robins by the window, I see a new birth coming to fruition in life amid my chronic pain. You have a new story in you also.   This week I encourage you to look for that newness that you can bring to your life.

Much Love & Many Prayers,

Cindy

Lead Photo by Gary Bendig on Unsplash

Rest of Photos by Cindy

 

Blessed Are The Cracks

“You have a story—

a very important story that rests at the core of your being, a story to tell.

It is a story that has torn your heart into pieces, and it is a story of beauty, because your heart couldn’t have been torn without first having loved and somehow lost something you loved.

Now is the time to begin honoring your story…blessed are the cracked, for they shall let the light in.”

–Susan Zimmerman

 

Just wanted to share this with everyone.  I pray that everyone can cope well enough to have a good day.

 

Much Love & Many Prayers,

Cindy

 

Longing for Answers

This morning I woke up with a thousand things to do that were urgent. My brain jumped to screaming everything I needed to do, but my soul said, stop…breathe….go to the light for peace, then proceed.

When I got out of bed, I decided to spend time praising God for rewriting my story with the love of Jesus. I spent about 30 mins listening to Laren Daigle lastest album and only praising God. This is no quick fix, but the peace it brings is amazing.

Today was a productive day because I put my trust in God. I believe that is the reason why it went well and I accomplished so much even with a horrible cold and physical pain.

Now last year, my buzz word was “believe.” I saw that word pop up everywhere, and I had a very specific prayer answered surrounding the word believe. The verse, help me with my unbelief, changed my life, but it took 10 years for my prayer of “help me with my unbelief” to be answered.

Sometimes God doesn’t give an immediate answer. I had to wait for my answers. The wait was hard and sometimes, I felt like giving up. But the realization of seeing my prayer answered, even 10 years later, is a very powerful feeling of complete trust in God.

So, that’s why my buzz word for 2019 has been TRUST. I am seeing it everywhere in scripture and even in conversations with people that are giving me good advice…just wait, and trust that God has this. He knows what is going on and in his time, he will answer. I believe that to be true.

I’ve seen the power of prayer so many times that I cannot remember them all. I wish I had kept a journal of God’s blessings and provisions, but my memory will have to serve as my testimony. Sometimes my memory isn’t so great so it will take habits of spending time in the Bible and in prayer to constantly remind me.

Spending time in the Bible has always been hard for me because I am so ADHD. I have a hard time reading and even studying, so it takes extra effort. I have read the Bible through multiple times, but I always skipped Revelation.😃

Lots of people try to read the Bible through in a year, I think that’s a bit much. I always did it in two years and it went well without the extra pressure, but it’s ok if it takes you three or four years. Make the commitment to read 10 mins a day and you will get through reading the Bible in YOUR time and that’s ok.

Prayer can be in any form: music, writing, and the spoken word. I’m sure you can come up with more ways to pray. Everyone is different.

I believe it is just like talking to a beloved friend or confidant. Just talk. There is no special formula to get the job done. Just speak to Him and He will hear you, but His answer may be, wait, like it was for me. My answer developed over 10 years, but the answers came. In the meantime, I cultivated a relationship with Him. That makes it worth the wait and the pain journey easier.

So, if you are waiting on an answer that you desperately need, maybe about your chronic pain, just wait and while you wait, cultivate a relationship with God with prayer with praise and reading God’s word. Doing these things will not fail you. Trust in Him to bring your dreams to fruition. He’s that powerful.

I hope everyone is safe and that you feel the best you can in whatever situation you are in.

Much Love & Many Prayers,

Cindy

Music is My Shorthand

Tonight, I am doing fairly well but there are some out there that are feeling like they just cannot keep going.

If that is you tonight, this video is for you.

If you are doing good, please stop one minute to pray for the people that cannot see their way at this moment.

Chronic pain often forces us to remain isolated and feeling alone. We have all had those moments that makes us fearful of our future.

So tonight, remember that you are not alone.

Much Love & Many Prayers,
Cindy

International Association for Suicide Prevention

Photo by Krystal Ng on Unsplash

Music is the shorthand of emotion.” – Leo Tolstoy quote from BrainyQuote.com

Beautiful New Beginnings

I pray that everyone had a blessed Christmas Season. As the holidays close and the year ends, I have been reflecting on the past twelve months.

A roller coaster at times, 2018 has been an interesting year for sure. Stress-wise, it has been a really hard year for many reasons, which contributes to extra pain, but I am still standing just like my tattoo says… Still I rise. I may be battle weary, but I am upright.

In spite of 2018 being stressful, I made some accomplishments that makes me proud.  I think more than anything, I learned to stop fighting the process.  Life is not simple.  In fact, it is pretty messy, but I found some beauty in the mess if I kept my focus on what really matters in life to me.

Some highlights of my year:

  • I wrote for my blog and Survivors Blog Here, and I wrote articles for The Mighty and Sivana East. I have been amazed at how far my words have gone in the world. I am humbled by the many people that have stopped for a moment to leave an encouraging word. 💚
  • I went to Chicago in June with hubby for a chronic pain support group leader training. He went through the training with me. It was an incredible opportunity for both of us. We learned things that will benefit each of us individually and our marriage. We are very thankful that Pain Connection, through the US Pain Foundation, held the training.
  • I met some unbelievably supportive people through my writing and through doing advocacy work. Some have shared their hearts with me. Some have helped me hone my blog with their encouragement and guidance. Others have shared the ropes of advocacy and how to accomplish reaching the politicians with our unique chronic pain perspective.
  • I met with my US House of Representative’s office this year about how the chronic pain community has been affected by the misinterpreted CDC’s opioid prescribing guidelines. Once again, the words came effortlessly to me, and I knew I was on the right path.
  • The Alliance of the Treatment of Intractable Pain (ATIP) asked me to help recruit and manage volunteer advocates for them. It is a wonderful group of people deeply dedicated to fighting for the rights of chronic pain patients. I am honored to be apart of this organization.
  • We lived through historical rain fall amounts when Hurricane Florence came though our area. It’s the worst hurricane I have been through, but thankfully, we had minimal damage. During that week, I had to push through the pain, no matter what, to keep my 84 year old mother comfortable and keep food cold without power, and to cook and clean. I fell into bed exhausted every night, but I learned something about myself. I do have what it takes to survive anything. I can endure much more than I thought.

As I found where my true strength lies this year, in Christ, I learned I am capable of accomplishing many things that I thought I could not. Every moment has been a “learning” crawl but I know I have not been alone.

I have had all of you along during the past year, which I am thankful for every day. I have learned something from each of you. Some blogs I read made me cry. Some, made me giggle, but mostly, the blogs I read encouraged and inspired me.

I have high hopes for 2019.  There are many things coming together in my life which I want to share with you this coming year.

Thank you for walking this journey with me.  Here’s to the year 2019 and beautiful beginnings.

I can do all things through Christ who strengthens me. Philippians 4:13 (NKJV)

Much Love and Many Prayers,

Cindy

Photo Credit: Steve Halama on Unsplash

Reinventing The Wheel

Sometimes hubby and I go to a motocross track on the weekend. Hubby races a sports quad, and I really enjoy going too because I grew up around fast cars because of my brothers. I am familiar with the noise and the smells. My dad owned a shop for car repairs, so it was something I was always around. The smell of grease and oil actually reminds me of good memories and that has continued with my hubby.

When we first started going to the track, I was in much better health. Traveling to the motocross tracks was easy, and I could run from jump to jump watching them ride. Since my pain level has increased, we’ve had to improvise.

Hubby brings a generator so I can plug in my heating pad. I have sat in 90-degree heat with it against my back. On the sweltering days, he brings a powerful fan that everyone enjoys. We have a pretty good set up. I know how lucky I am that he helps me to be as comfortable as possible.

The obstacles have been worked out so I can enjoy being there even though I have chronic pain. Hubby loads up all my extra bags of needed items for the trip. I will decide when to take medication or apply a patch, so it is all working together for the most extended moments of pain coverage during the trip and watching him race.

Before chronic pain, I made videos of the guys riding which I really enjoyed doing. Now, I video from a stationary position because I cannot run around the track anymore.

Everything in my life had to change to accommodate my illnesses and going to the track was one of them. At first, I fought it. I wanted life to be like it always had been for me, no struggle to do the things I love.

I am a creature of habit, so I am not too fond of change, but I needed to reinvent myself. I was tired of grieving my old life or the life that I thought I should have. I was profoundly depressed and full of anxiety, and I decided I needed to change. I am learning to reinvent the activities I love by finding solutions to each problem I faced. It’s been two years since I started the process of determining what I needed to do to have a fulfilling life even with chronic pain. Bottom line: I have to accept it.

You may cringe when I mention acceptance of pain. Change is hard, and many people think if you accept your pain, you give up, but it does not have to be that way.

Acceptance is only accepting that you need to make changes to your life.  That is all you agree to. You need to look at it differently and get creative.  If life gives you lemons, make lemonade!

This is accomplished by learning new ways to do things you love to do.  The activity may not be exactly the same, but the passion will be there.  You just have to look for it.

Life is messy and painful. It is so hard for me to accept that, but that is what we must understand when living with chronic pain. Reinventing yourself or your activities will not make it easier, but it can resemble the life you had before.

I encourage you to take an inventory of what you loved to do in the past that you can no longer do because of your illness. Break down each problem by finding solutions one by one, then you will reinvent your life.

Much Love & Many Prayers,

Cindy

Photo credit: Cindy

Beautiful People

“The most beautiful people are those who have known defeat, known suffering, known struggle, known loss, and have still found their way out of the depths.  These people have an appreciation, a sensitivity, and an understanding of life that fills them with compassion, gentleness, and a deep loving concern.  Beautiful people do not just happen.”      ——Elisabeth Kubler-Ross

We cannot control the things that happen to us, but we can grow through the pain when bad things happen.  There is a purpose, but you cannot see it yet.  He will bring good out of the most difficult situations.

The struggle up the mountain is difficult and challenging, but at the top is a view that is unimaginable.  Keep fighting the fight and win the race.

Overcoming struggles is what make us strong. We weren’t born brave. We develop it through trials, and sometimes those trials seem so unfair.  I always try to remember this is not the world that God intended for us.

Rest in knowing you are being transformed. Every defeat that brought you down, the suffering that made you feel weak, the struggles to get through each day, and every loss that broke your heart will be used for good.

Who can you reach out to today with compassion and help them on their journey and bring beauty from your pain by helping others with your own experiences?

I hope you will do that this week because everyone needs to hear the encouraging, “You got this.”

“You never know how strong you are until being strong is your only choice.”
—-Bob Marley

Much Love & Many Prayers,

Cindy

The Perspective of Chronic Illness

I wanted to share this quote I found today that might help someone with their daily struggles with chronic illness.

“I choose joy… I will invite my God to be the God of circumstance. I will refuse the temptation to be cynical…the tool of the lazy thinker. I will refuse to see people as anything less than human beings, created by God. I will refuse to see any problem as anything less than an opportunity to see God.” ——Max Lucado, Upwords

Circumstance.

Perspective.

Two significant words in this world today for everyone, not just people with chronic pain.

We cannot be ruled by our circumstances. Our lives are easier to live when we look for the beauty in our broken parts and in the world and when we accept where we are at in that point in time.

However, our perspectives do rule our lives, and it is something we can work on changing.

Some people get angry when the talk is about “controlling pain with your mind.” No, I do not believe you can control your pain with your mind. But I do believe the journey can be lighter with a change in our mindset.

Today, find one thing that is good in your life and praise Him for it.

Much Love and Many Prayers,

Cindy