15 Things to Do in the First 15 Minutes of a Fibro Flare

By Paul Koffman
Updated 2024-03-24 14:18:21 | Published 2022-11-01 00:04:32
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  • Fibromyalgia
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    • Dive into our Fibromyalgia section on the iMedix Blog to learn about this complex condition. Here, we cover topics like symptom recognition, diagnosis challenges, treatment approaches, and self-care tips. This resource aims to offer support and information to individuals living with fibromyalgia, as well as their support networks and healthcare providers.

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In anticipation of a fibromyalgia flare-up, I decided to create a new document on my laptop titled List To Do When I Feel Like Crap. Admittedly, the label and title weren't my finest work, but as writers would say, I was simply going through the motions. I only managed to type that before closing the document. Now, I've reopened it and remembered what I wanted to include on the list. Perhaps sharing my list will inspire you to create one of your own.

FIBROMYALGIA: A 15-min gentle stretching routine

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Here are 15 steps to take in the first 15 minutes of a fibro flare:

  1. Allow yourself to grieve and let loose. Recognize the pain, exhaustion, and frustration you're experiencing. Take the time to express your anger, disappointment, and sadness. If you need to have a pity party, set a timer for a minute and allow yourself to indulge.
  2. Take a moment to breathe deeply and affirm yourself. Inhale slowly and deeply, allowing your belly to expand. As you breathe, recite a prayer or self-affirmation such as I am beautiful, intelligent, creative, insightful, and strong.
  3. Prioritize nourishment and hydration. Make sure to eat a meal that includes protein and plenty of vitamins. If accessing food and water is difficult, don't hesitate to ask for assistance.
  4. Take your necessary medications and express gratitude. Drink more water and take ibuprofen, your morning prescriptions, and vitamins. As you swallow the pills, silently thank them for contributing to your well-being.
  5. Gather your essentials. Prepare a backpack containing your phone, charger, bottles of water, snacks, hand sanitizer, comfortable clothing, laptop, charger, and of course, paper towels (always be prepared).
  6. Collect items that will provide comfort throughout the day. Fill another backpack with books, TV remotes, sketchbooks, stickers, pens, colored pencils, fanfiction, and your journal.
  7. Decide where to settle and get comfortable. Determine whether you prefer to couch or bed. Grab your favorite quilt, blanket, and that pillow with the magical pillowcase that never gets too warm. But don't lie down just yet; sit for now.
  8. Take action by making two phone calls. Contact your boss to inform them that you won't be able to work and call your doctor to schedule an appointment for an injection as soon as possible. Inquire about adjusting your medication doses and see if you can obtain a prescription for a stronger painkiller.
  9. Reach out to your loved ones. Text your mom, dad, and Aunt Amy to let them know you're feeling unwell and may require their assistance. Ask if they have any availability in their schedules.
  10. Assess your needs and make a list. Are there any groceries, lawn mowing, or dish cleaning that you require help with? Don't hesitate to reach out to your support system.
  11. Consider your wants and make a list. Are there any specific items or indulgences you desire? Perhaps a book you ordered from the library, cozy socks, a Will Ferrell movie, or some dark chocolate? Your support system may be able to assist in fulfilling these wants.
  12. Adjust your schedule and delegate responsibilities. Take a look at your commitments and determine what you can skip or reschedule. Are there tasks that others can complete on your behalf? Reach out to your support system for assistance.
  13. Prioritize rest and gentle movement. Attempt to take a short walk, but don't push yourself if it's not feasible. Engage in light stretching if possible. Ultimately, lie down and get comfortable.
  14. Give yourself a pep talk and a gentle hug. Encourage yourself and provide a comforting squeeze (unless it causes too much pain).
  15. Charge your phone and take a nap. Plug your phone into the charger and allow yourself to fall asleep. Remember, everything else can wait because it has to.

That's my personal list. What does yours look like? We invite you to join our Fibromyalgia Facebook Group and connect with others in the community.

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