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Getting
the Most from Limited Energy
By Nancy Fortner
[Note: Nancy is a fibromyalgia
patient from California. She has led many self-help groups
and is a moderator in our self-help program.]
I used to think of
routines as unpleasant and restrictive, but since becoming ill, I have
found that they are essential to my quality of life. I have learned that
far from being unpleasant straight jackets, routines are a way to make
the best use of my time and my energy.
How Illness Changed My Ideas about Routine
I used to think it
was confining to do a certain thing at a certain time every day or to
keep projects tidy while I worked on them. I also resented being "a
slave to the clock," and I imagined that I had more freedom when I
acted on impulse instead of carefully planning my time. But all those
beliefs changed when I got sick.
Illness imposed
limits on me and I learned that I have to measure out my daily energy
very carefully. I do this through such practices as having a daily
schedule, getting regular exercise, taking my medicines, and eating a
healthy diet. In all this, having habitual actions and routines enables
me to use discipline to get the most out of my limited energy. Using
regular routines is a way to take good care of myself and, also, a
source of pride.
My Routines
Even though I’m a
great believer in the usefulness of routines, I recognize that each
person will have to develop ones that fit his or her unique situation.
As one example, here are some of the routines that help me:
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Laying out a
complete outfit (including underwear and socks) the night before. If
I know I will be extra busy for several days in a row, I assemble
several complete outfits on hangers.
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Breaking up my
bedtime routines into several parts, doing some of them early in the
evening, some later, and a few just before bedtime. For example, I
have my clothes laid out and my CPAP humidifier filled early in the
evening. (See next item for an explanation of CPAP.) I shower and
put on a robe after dinner. I take my evening medications when I
shower. At bedtime I just have to get into sleep wear and put on my
CPAP mask.
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Having a set
time to maintain my CPAP and fill its humidifier. (I have sleep
apnea, which means that my airway collapses when I fall deeply
asleep, cutting off my breath. To counteract this, I use a small
machine called a CPAP, which stands for Continuous Positive Airway
Pressure. A hose connects the machine to a mask I wear tightly over
my mouth and nose during the night. The CPAP blows pressurized air
up my nose all night, "splinting" my airway open. Because
the airway is clear, I don’t experience apneas, or periods of no
breathing.)
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Doing my
swimming in the early evening. On the days I swim, I can shower
once, at the pool, saving getting wet twice.
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Pacing my level
of physical activity. For example, I skip swimming if my active
grandsons are coming for a visit. I remind myself that the purpose
of exercise is to build up my health, so I don’t want to tear it
down by overdoing it.
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Taking my
morning medications and getting fully dressed before I leave the
bedroom in the morning.
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Keeping a short
hairdo that needs little maintenance.
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Buying clothes
that are easy to put on (front-hook bras, and socks that go on
easily, for example). I also buy easy-to-care-for clothes. I save
time by minimizing hand washing and ironing.
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Using a stool in
the shower and another one in the kitchen.
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Keeping track
of activities and appointments in a 3" X 4" notebook that
I carry in my handbag. I always have it on hand, so I can make
entries immediately.
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Keeping two
sports bottles of water at places in the house where I sit. I used
to keep just one in each location, but then I was always having to
get up to refill it or (worse!) asking my husband to do it for me. I
found that when I used two bottles I could set out the empty one to
take with me when I had to get up for some other reason. I could
refill it and return it before the second one was empty.
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Buying a
new appointment book each fall, and entering into it family
birthdays, and anniversaries. In the back of the book I list
phone numbers for my GP, my pharmacy, my vet, my medical equipment
provider, my scooter repair person, and nearby family and friends.
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Putting things
away as soon as I am through with them, such as disposing of the
newspaper as soon as I finish reading it, and carrying my plate to
the sink after a meal. This means disciplining myself not to just
set something down anywhere but instead to put it in its proper
place.
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Doing big tasks
in stages with rests in between. For example, if I have lots of
things to put away after grocery shopping, I will put the frozen
goods in the freezer, then take a rest; put other items in the
refrigerator, then take a rest; etc.
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Sorting the mail
as soon as I bring it into the house, and putting much of it
directly into the waste basket. I have a set place for bills and
another for magazines or other mail I want to read later.
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Having
"transfer stations" at various places in my house where I
can leave items destined to go somewhere else. I leave items on the
hall table that are eventually going to the bedroom, for example. I
pick them up and take them with me when I have to go back there,
saving me an extra trip just to put them away.
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Glancing around
before I stand up to see if I can take any misplaced items with me.
On bad days it seems that the only housework I accomplish is keeping
things in their places. But that is important!
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Getting rid of
clutter. At one time, our house became so messy that I was
embarrassed to have people over. But, by making changes a little bit
at a time, I was able to create a neat and orderly house. (See the
article “Illness and Housekeeping.”)
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Keeping meals
simple. My rule is that I should have no more than one complicated
dish (such as a salad or a casserole) and the other items have to be
easy to fix, such as frozen vegetables or pre-baked rolls.
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Putting left
over cooking ingredients away while I am cooking, and soaking pots
and pans as soon as they are emptied.
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Clearing the
table after meals by having each person takes his or her own plate
(and maybe a serving dish or two) to the sink.
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Wiping up spills
and dirty footprints quickly.
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Keeping the
laundry from piling up by doing a load or two as soon as the hampers
begin to fill. I have a set of three canvas laundry bags hanging on
a rack: one for dark colors, one for whites, and one for medium
colors. As soon as one fills up, I wash that load.
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Folding laundry
while sitting on a bench by the bureaus in the bedroom, and putting
folded clothes directly into the drawers. I keep a box of hangers
nearby, and I put clothes for the closets on hangers as I take them
out of the laundry basket.
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Setting aside
two fifteen-minute periods a day for meditating, and adding extra
rest periods when my energy is low.
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Whenever
possible, planning errands and shopping trips so I can stay at home
at least every other day
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Dealing with the Unexpected
All too frequently,
something unexpected comes up that adds to my burden of stress and
drains my already limited physical and emotional energy. I have found
that my routines help me deal with such events. A big part of my
approach to unexpected events are to prepare for them. If I am usually
living within my energy
envelope and keeping up with tasks like laundry and shopping, I have
a reserve for dealing with extra demands. And, even when I am in the
middle of a crisis, I take care not to schedule myself so tightly that I
don't have time to increase my rest periods if necessary. Also, I make
sure to go to bed at the same time each night and to stay in bed for
nine hours.
Sometimes I have a
bad week, with too many responsibilities and a rebound of my symptoms. I
respond by setting a target, a short-term goal designed to help me get
through the week. "Bad Week" targets can be things like
scheduling one or two fifteen-minute rests each day, scaling back on an
activity that is apt to push me outside my energy envelope, saying
"no" to requests, promising myself something rewarding such as
time in the back yard hammock, delegating tasks to others, getting to
bed on time, or listening to relaxing music. Setting an achievable
target when everything seems to be sliding downhill improves my outlook.
It gives me a positive way I can cope and a reason to congratulate
myself!
Conclusion
The result of my
efforts to incorporate discipline into my life was the realization that
routines, far from confining me, grant me the energy and the time I need
to live a happy and worthwhile life. My use of routines was part of a
general coping strategy I have used: to see my situation in terms of
challenges rather than afflictions. I try to find a way to turn each
problem into a growth opportunity. Adopting routines as a response to
having less energy was one of those opportunities.
Related Article
 | Illness
and Housekeeping
Housekeeping can feel overwhelming when you're
ill. In this article, Nancy describes her success in organizing her
house. |
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