Stress Management and Pacing

from Women's Health Matters

Environmental Health Centre
Coping with Fibromyalgia



Stress Management and Pacing

Pacing is a very important concept in managing fibromyalgia, as it helps to decrease stress, which can reduce the severity of symptoms. Pacing your activities involves living “one day at a time,” keeping modest goals, being flexible and working within your capacity. For example, if you identify, through your diary, that late morning is usually a higher energy time of day, then plan a “higher energy” activity at that time.

This could be a physical activity; such as doing light housework, or gardening; a mental activity, such as studying or doing the bills; or both, such as meal planning, making a grocery list and shopping. You will be able to identify how much time you can spend at a “higher energy” activity without incurring fatigue or pain, as you become more aware of your body’s response to different activities. Learn to think of your symptoms as messengers – letting you know that it is time to slow down or stop and rest. For example, if you know that gardening usually causes pain and fatigue, then break it up over a few days, or have someone help you do your planting.

The other aspect of pacing is allowing for a period of rest and relaxation between the activities that use energy. It’s helpful to think of rest and relaxation as “energy conserving” activities, rather than just a break or pause between other things that you “need to do.”

Pacing also means doing things that you enjoy. Some activities, such as socializing, may be “high energy” but enjoyable. To identify these activities, create a list of activities from your diary, looking at what you “must do” what you “like to do” and what can be dropped. Keep paring down the “must do” by asking yourself if you need to do this to survive, i.e., eat a healthy diet, or if this is an old unrealistic expectation, i.e. keep the house spotless.

Which of the things that “must be done” can be delegated to others? If you are having trouble with this, a supportive spouse, friend or counsellor can help. By paring down the “must do” activities you will create more time to do other things that you enjoy.

Thank you Jackie I am so glad I have simplified my life!!! I have 10 days of the month that are "must do" times at work and that is it!! I have only me at home and only a one bedroom apt. and a cat that thinks he is a "deity" LOL and then of course Jack, he is here on his weekends; I only drive to Phx. if I feel up to it.