Learning to Pace Yourself: A Marathon, Not a Sprint

Living with chronic pain or illness often feels like a constant negotiation with your own body. Some days, you might have enough energy to tackle a mountain, while others, simply getting out of bed feels like a monumental task. This unpredictability can be frustrating and discouraging, but there's a powerful tool that can help you navigate these challenges: pacing.

Pacing isn't about slowing down or doing less; it's about strategic energy management. Think of it as running a marathon, not a sprint. If you bolt out of the gate at full speed, you'll quickly burn out and be unable to finish the race. The same applies to life with chronic pain or other chronic health conditions.

Strategic energy management, in the context of pacing for individuals with chronic illness, involves:

• Mindful Prioritization: Identifying the most important tasks and allocating energy accordingly, distinguishing between essential and non-essential activities.

• Task Breakdown: Dividing larger tasks into smaller, more manageable chunks to avoid energy depletion and burnout.

• Rest Integration: Scheduling regular breaks, even short ones, to allow for recovery and recharge.

• Flexibility: Adapting plans and schedules based on real-time energy levels and physical well-being.

• Self-Compassion: Avoiding self-comparison and acknowledging individual limitations and progress.

• Long-Term Planning: Balancing daily energy expenditure with long-term health goals, including rest days and downtime.

Overall, strategic energy management is a proactive and mindful approach to utilizing limited energy reserves effectively, promoting sustainable activity levels, and minimizing the risk of symptom exacerbation or setbacks. It's about working smarter, not harder, to achieve a fulfilling and balanced life despite the challenges of chronic illness.

The Spoon Theory and You

Christine Miserandino's "Spoon Theory" perfectly illustrates the concept of pacing. Imagine you have a limited number of spoons each day, representing your energy reserves. Every activity, no matter how small, costs you spoons. Even simple, everyday tasks can use up your spoons quickly. Overdoing it means running out of spoons, leaving you feeling depleted, and potentially triggering a pain flare-up. You also end up borrowing from tomorrow and when you do that enough, a crash can follow. Pacing is about consciously choosing how you spend your spoons, ensuring you have enough to last the entire day, and even the entire week. 

Here’s the link to my blog post on Spoon Theory if you missed reading it or want a refresher, click here: 

https://meredithhutton79.blogspot.com/2024/09/what-is-spoon-theory-and-why-its-so.html

Breaking Down the Walls

One of the core principles of pacing is breaking down tasks. Instead of trying to clean the entire house in one go, divide it into smaller, more manageable chunks. Tackle one room a day, or even just a single chore like washing the dishes or doing laundry. This approach allows you to accomplish something without completely exhausting your energy reserves. Instead of trying to do everything at once, you can spread the work out into smaller, more manageable chunks, making it easier to manage your energy levels and avoid burnout.

A good way to break down a goal or larger task, is to write down each step you need to take to complete your goal or larger task. My brain and body need simplicity, and this simple approach works for my physical limitations. I work in 5-10 minute chunks so as not to overdo it, with rest in between, so it’s perfect for me breaking down my bigger goals and tasks into small 5 minute chunks. It seems like so little, but when you are physically limited, if you are consistent in doing these things, those little 5-10 minute bursts of doing chores and tasks add up. Other ways to break down goals other than by writing down each step, is to group like things together. Here are a few ways I find helpful to break down a goal or larger task into manageable steps:

• Write down each step: This is a simple but effective approach. By listing out each individual action required to complete the task, you create a clear roadmap for yourself. This is my favourite way to accomplish my goals. I love to do lists and crossing things off my lists is satisfying. It’s also satisfying to be able to celebrate completing smaller tasks that work towards a bigger goal. By not breaking down a goal, day after day would go by without me crossing it off my list and it negatively affected my self esteem. When I started breaking down these goals into tasks, my self confidence went up as I was finally able to cross things on my to do list.

• Group like things together: If your task involves various types of activities, try grouping similar items together. This can help you create more efficient workflows and minimize context switching. I find I need too many breaks to group like things together to do all at once, but I do group like things that I want to get done in a day. 

• Timeboxing: Allocate specific time blocks for different parts of the task. This can help you stay focused and avoid feeling overwhelmed. I have set times in my day that I do certain things, so that I can have some sort of consistency and routine, which I do better with. Every morning I have a routine of small tasks I focus on each morning that help set me up for a successful day. 

• Work in small chunks: Instead of trying to tackle the entire task at once, break it down into smaller, more manageable chunks. For example, if you need to clean the house, focus on one room at a time. I also like this approach as it works well with my physical limitations. 

• Set deadlines: Setting deadlines for each step can help you stay on track and motivated. I like to set daily, weekly and monthly goals for myself.

• Delegate: If possible, delegate some of the tasks to others. This can free up your time and energy to focus on the most important aspects of the project.

Remember, the key is to find a method that works for you and your specific needs. Be flexible and adjust your approach as needed. Here are some additional tips for breaking down goals or tasks:

• Start with the end in mind: Clearly define the desired outcome or goal before breaking it down.

• Use a visual aid:  Mind maps, flowcharts, or even simple outlines can help visualize the process and connections between steps.

• Estimate time and effort: Assign estimated time frames or effort levels to each step for better planning and resource allocation.

• Identify dependencies: Determine if any steps rely on the completion of others to avoid bottlenecks.

• Consider sub-steps: For complex steps, break them down further into sub-steps for greater clarity and manageability.

• Regularly review and adjust:  As you progress, revisit your plan and make adjustments as needed to stay on track.

• Seek feedback:  Discuss your plan with others for valuable insights and perspectives.

• Utilize technology:  Explore project management tools or apps as well as electronic devices to help organize and track your progress.

Remember, the key is to create a plan that is both structured and flexible, allowing you to adapt to unexpected challenges while staying focused on your ultimate goal.

The Long Game: Pacing Over Time

Pacing isn't just about managing your daily energy; it's also about planning for the long term. Just as you wouldn't schedule back-to-back marathons, avoid packing your week with too many demanding activities. Build in rest days and downtime to allow your body to recover and recharge.

This might mean saying "no" to certain commitments or adjusting your expectations. It's okay to prioritize your health and well-being over social obligations or perceived productivity. Remember, pacing is an investment in your long-term health and quality of life.

Tips for Effective Pacing:

• Listen to your body: Pay attention to pain signals and fatigue. Don't push yourself beyond your limits. After 16 years of learning to pace myself, I have to say, I’m still learning. Sometimes I don’t know I’ve overdone it until it’s too late. 

• Prioritize: Identify the most important activities and allocate your energy accordingly. Learning to discern between essential and non-essential tasks will help you focus your energy where it matters most.

• Schedule rest breaks: Even short breaks can make a big difference. 

• Be flexible: Adjust your plans as needed based on how you're feeling.

• Don't compare yourself to others: This is something I can get caught up in, comparing myself to able-bodied people or the person who I think I would have been had I not had my accidents. Everyone's experience with chronic illness is unique and it’s important not to make these comparisons. They don’t do you any good and only make you feel worse about yourself. 

• Celebrate your achievements: Acknowledge your progress, no matter how small. I like to celebrate my wins by doing a self care activity that I enjoy or to treat myself to something I don’t do or have often.

Pacing is not a one-size-fits-all approach, but rather a personalized journey of self-discovery and adaptation. It requires a conscious effort, patience and self-awareness to listen to your body, prioritize your well-being, and make adjustments as needed. By embracing the principles of pacing and incorporating them into your daily life, you can navigate the challenges of chronic illness with greater ease and resilience. Remember, it's not about doing less, but about doing things differently – strategically, mindfully, and with self-compassion. With patience and practice, pacing can empower you to live a fulfilling life, even in the face of chronic pain or illness. By mastering the art of pacing, you can reclaim control over your life and live more fully, even with chronic pain or illness.

#meredithhutton79, #chronicpain, #complexpain, #invisibledisability, #ComplexRegionalPainSyndrome, #CRPS, #depression, #anxiety, #PostTraumaticStressDisorder, #PTSD, #selfcare, #painwarrior, #spoontheory, #spoonie, #pain, #back pain, #neuropathicpain, #painmanagement, #SuicideDisease, #GalianoIsland, #Galiano, #paceyourself, #pacing, #spoons

Rise, The Sleep App - My Independent Review

In the latter half of 2022, I began using “Fabulous”, a habits and routines app based on behavioural science and created by Duke University; “Rise”, a different kind of sleep app, that does more than just track your sleep; and started doing low impact exercising and meditation in “Apple Fitness Plus”. Since then, I have found a few other apps and devices to help me with what I struggle with on a daily basis, and I will be sharing my experience and review of those apps and devices in future posts. 

Rise is a sleep app that distinguishes itself from the competition by focusing on two key aspects of sleep health: sleep debt and circadian rhythm. Rather than simply tracking your sleep duration, Rise provides personalized insights and recommendations based on these scientific principles, aiming to help you improve your sleep quality and energy levels throughout the day.

Science of Sleep Debt and Circadian Rhythm

• Sleep Debt: This refers to the accumulated sleep deprivation you build up over time when you consistently don't get enough sleep. It's like a sleep deficit that needs to be repaid. High sleep debt can lead to fatigue, impaired cognitive function, mood swings, and even long-term health problems. As the first month of school came and went, I had a little pep talk with myself on working towards better sleep health. For the last few weeks I’ve kept my sleep debt low, and currently it’s at 1 hour.
• Circadian Rhythm: This is your body's natural 24-hour internal clock that regulates your sleep-wake cycle, hormone release, and other bodily processes. It's influenced by light exposure, meal times, and other external factors. Aligning your sleep schedule with your circadian rhythm is crucial for optimal sleep and energy. In working on my evening and bedtime routines I am learning that it’s much easier to work with your circadian rhythm than against it, and that a consistent bedtime routine is just one thing you can do to help you get better sleep.

How Rise Uses This Science

Rise utilizes phone sensors and optional wearable devices to estimate your sleep patterns and calculate your sleep debt. It then combines this data with your self-reported sleep times and provides personalized recommendations for:

• Optimal sleep timing: Rise identifies your "Melatonin Window," the time when your body naturally produces melatonin, making you feel sleepy. It suggests sleep and wake times that align with this window to improve your sleep quality. This has actually been really useful for me and has helped improve my sleep. By having a consistent time each night to wind down before bed, and a suggested bedtime, I am cueing my body that it’s time for sleep. 
• Managing sleep debt: Rise tracks your accumulated sleep debt and advises on how much extra sleep you need to "repay" it. It also helps you prioritize sleep by suggesting ideal times for naps and bedtime. I find knowing how much sleep debt I have is incentive to keep it low and also serves as a visual and factual reminder that I need to prioritize my sleep. 
• Energy forecasting: By analyzing your sleep data and circadian rhythm, Rise predicts your energy levels throughout the day. This helps you schedule important tasks for when you're likely to be most alert and avoid activities that require focus when your energy is low. Rise calls these “energy peaks” and “energy dips”, which are just what they say they are. Everyone’s circadian rhythm is on a 24 hour clock, and Rise predicts your energy peaks and dips according to your sleep, wake time, and quality of sleep. I like to plan my chores during my morning energy peak. Rise also suggests doing something physical, getting fresh air and sun, during energy dips, as those activities help your sleep quality. By doing something active during your energy dip, you can actually increase your energy and improve your sleep. I usually do exercises or stretching in the afternoons during my energy dips.

Pros:

• Science-backed approach: Rise's focus on sleep debt and circadian rhythm provides a more holistic understanding of your sleep health than basic sleep trackers. It explains the science in an encouraging way and gives you real life suggestions and helps you to create routines that are based on your circadian rhythm. 
• Personalized insights: The app offers tailored recommendations for sleep timing, naps, and daily activities based on your individual sleep patterns and sleep debt. The lower the debt, the better your energy peaks and dips will be. 
• Energy forecasting: The ability to anticipate your energy levels throughout the day can be helpful for planning and productivity. This is something I rely heavily on, especially when I’m not sleeping well. It helps me find the right time of day for my daily activities, like chores, being social, exercise and rest.
• User-friendly interface: Rise is easy to navigate and understand, even for those unfamiliar with sleep science. It’s one of the first apps I check in the morning.
• Integration with other apps: Rise can connect with other health and wellness apps to provide a more comprehensive picture of your overall well-being. I have it connected to Apple health and it shares data with it.

Cons:

• Reliance on estimations: Rise's sleep tracking relies on phone sensors or wearable devices, which may not be as accurate as clinical sleep studies. Sometimes it can be off, but in my experience, wearing an Apple Watch while you sleep is quite accurate. 
• Subscription model: Rise requires a paid subscription to access all its features, which may be a barrier for some users. Sadly, like most other useful apps, there is a subscription. I will say, for me, it’s well worth the price.
• Limited behavioral interventions: While Rise provides insights and recommendations, it doesn't offer in-depth tools or guidance for addressing underlying sleep disorders or behavioral factors that may be affecting your sleep. I am hoping that they expand their app to include those things.

Tools:

Rise is broken into 5 sections on the bottom of the screen: Sleep, Energy, Tools, Progress, and Learn. Under the “Tools” section, there are some useful features:

• Sleep Routines: Rise offers customizable sleep routines with relaxing activities like meditation or reading to help you wind down before bed. 
• Personalized sleep and wake times based on your Melatonin Window: Rise helps you align your sleep schedule with your natural circadian rhythm for optimal sleep.
• Sleep debt tracking and management: Rise monitors your accumulated sleep debt and provides guidance on how to "repay" it for improved energy levels.
• Sleep Sounds: Choose from a variety of calming sounds like white noise or nature sounds to help you fall asleep and stay asleep.
• Smart Alarm: Rise's smart alarm feature wakes you up gradually during a lighter sleep phase, helping you feel more refreshed and less groggy.
• Sleep Insights: Access detailed graphs and charts that track your sleep patterns over time, including sleep stages, sleep debt, and circadian rhythm.
• Energy forecasting: By analyzing your sleep data, Rise predicts your energy levels throughout the day, allowing you to schedule activities for when you're most alert.
• Educational Content: Rise provides a library of articles and tips on sleep hygiene, sleep disorders, and other sleep-related topics.

 

These features are all designed to help you get better sleep and lower your sleep debt. I love knowing when my peaks and dips are going to be, as it helps me plan my day, including getting chores done, and self care and business activities, as well as getting outside and some fresh air, or exercise, during my energy dip.  If I stay up too late one night, I’m disappointed in myself for adding to my sleep debt because I can see numerically how much those couple hours cost me, and how far it sets me back. I have to work really hard at getting it back. By staying up too late, I also throw off the next day or two days and I feel a loss for the progress I made because not only was my sleep affected, it usually throws me completely off my daily routines and it’s the butterfly effect. So I’ve learned it’s better for me to kind of challenge myself to get good sleep. My sleep debt is at 1 hour right now, and I’m super proud of that. It’s taken me weeks of mostly getting good sleep to lower it.

Other features I use frequently are noting my melatonin window, and finding the best time to do certain activities based on your sleep. Rise can integrate with other health and wellness apps through your smart watch. Here's how it works:

1. Connect Rise to your smart watch: Open the Rise app and go to Settings. Tap on "Connect with _____________" and follow the on-screen instructions.
2. Connect other health and wellness apps to your smart watch: Follow the instructions in the other apps to connect them to your health and wellness apps.
3. View your combined data: Once you've connected all your apps, you can view your combined health and wellness data in your smart watch health app. This includes your sleep data from Rise, as well as data from other apps for your smart watch.

Here are some of the benefits of using Rise with other health and wellness apps:

• Get a more comprehensive view of your health: By seeing all your health data in one place, you can get a better understanding of how your sleep, activity, and nutrition are interconnected.
• Set more personalized goals: With more data to work with, you can set more personalized goals for your health and wellness.
• Track your progress over time: You can see how your health and wellness are improving over time by tracking your data in your health and wellness apps.

Here are some things to keep in mind when using Rise with other health and wellness apps:

• Not all apps are compatible with your smart watch: Make sure that the apps you want to use are compatible with your smart watch before you try to connect them.
• You may need to adjust your privacy settings: You may need to adjust your privacy settings in both Rise and your smart watch to allow them to share data with each other.
• Your data may not be perfectly synchronized: There may be some slight discrepancies between the data that you see in Rise and your smart watch health and wellness app.

Overall, using Rise with other health and wellness apps can be a great way to improve your sleep quality and overall health. Rise is a valuable tool for anyone looking to improve their sleep quality and energy levels. Its focus on sleep debt and circadian rhythm, combined with personalized insights and energy forecasting, sets it apart from other sleep apps. While it's not a substitute for professional sleep assessment or treatment, Rise can be an effective way to gain a better understanding of your sleep patterns and make informed decisions about your sleep habits.

In conclusion, Rise has proven to be an invaluable tool in my journey to improve my sleep health and overall well-being. Its science-backed approach, personalized insights, and user-friendly interface have empowered me to make informed decisions about my sleep habits and daily routines. While the app has some limitations, its benefits far outweigh its drawbacks. By helping me understand and manage my sleep debt, align with my circadian rhythm, and optimize my energy levels, Rise has significantly enhanced my quality of life. I wholeheartedly recommend Rise to anyone seeking to improve and learn healthy sleep habits.

#meredithhutton79, #chronicpain, #complexpain, #invisibledisability, #ComplexRegionalPainSyndrome, #CRPS, #depression, #anxiety, #PostTraumaticStressDisorder, #PTSD, #selfcare, #painwarrior, #spoontheory, #spoonie, #pain, #back pain, #neuropathicpain, #painmanagement, #SuicideDisease, #GalianoIsland, #Galiano

When "Pushing Through" Pushes You Over the Edge: Understanding and Coping with Crashes

 I started writing this post in the morning of October 4. I was coming off a really rough day earlier that week, and it didn’t seem to be ending. I took a few weeks off to work on myself and get back on track. This weather is not kind to me. My pain level intensifies and goes up by quite a bit and I was overwhelmed and struggling to cope with the increase. It took nearly 3 weeks of daily work in my habit and CBT apps to feel like I was getting back on track. This weekend I felt like I was really beginning to get myself back on track.  I knew I wasn’t doing well and I’m glad I chose to focus on myself. I was trying to recover from the beginning of the cool, damp weather that hit my body and mind like a ton of bricks and I am only feeling well enough to be getting back online and writing blog posts this past weekend. 

I thought it fitting to write about my experience with something I call a “crash”.

Monday, September 30 was not a good day for me. Neither was the Monday after that (October 7) , the Friday after that (October 11) and my last crash last Monday (September 14). 

On those days I had a "crash", and its name describes what it is to a tee. You literally crash and don’t have the emotional or physical bandwidth or energy to do anything. My pain is at a 10+ and my 5 senses are heightened and overwhelmed. Any movement or thought is too much for me to handle. When I crash, it's more than just feeling tired or burnt out; it's like my whole system – mind and body – just shuts down because the pain and distress I feel is just so overwhelming and my mind and body cannot process because of it. The pain I normally experience amplifies to an unbearable level, and daily goings ons becomes too much to handle. Sleeping and resting in silence is the only escape, the only way I know how to let the storm pass.

It's like I'm constantly running a race, pushing myself to keep up with the demands of life, but I don't always realize I'm sprinting until I slam headfirst into a wall. That's the crash – a jarring collision with my own limitations. My mind goes blank, my body screams in protest, and all I can do is lie down in the darkness and wait for the reboot.

This isn't just a "bad day" that everyone experiences. It's a complete system overload, where my capacity to process any sensory input, emotions, or thoughts completely evaporates. The pain takes over, and my brain can't focus on anything else. It needs quiet. It needs rest. It needs a complete shutdown to reset.

These crashes affect me on two levels:

Mentally:

• Brain Fog Intensifies: It's not just a little difficulty concentrating; it's like trying to navigate through a dense fog where thoughts and memories become elusive and decision-making feels impossible. My mind shuts off and goes blank, unable to take in my surroundings. Processing even simple things are made more difficult, and I have to shut everything out. Noise, light, touch, I need to shut everything out. I can also only do or think about 1 thing at a time.

• Emotional Rollercoaster: My mood swings become extreme, and I'm easily overwhelmed by deep sadness, racing anxiety, and gut-wrenching guilt as well as a sense of being completely depleted. I’m not really one to get angry, so my mood swings are not that, but going from high to low spirits drastically, or instantly anxious and hyperfocusing in that anxiety, and going from being able to go about my day, to not being able to go about anything.

• Exhaustion to the Core: A bone-deep tiredness takes over, and even the smallest tasks feel like climbing a mountain. When I’m tired my brain doesn’t want to work and I have difficulties with doing multi-step tasks. I often lose focus and day dream, and my mind is almost over-tired. Ironically, this exhaustion often leads to...

• Sleep Disruptions: Even though I'm desperate for sleep, falling asleep and staying asleep become a struggle. My mind races, my body is overwhelmed with pain, and restful sleep feels like a distant dream. In the silence of the night, if it’s a really bad night, I can feel and hear my legs throbbing, like a pulse or heartbeat from deep within the bone outward and my mind replays my medical and physical trauma.

Physically:

• Overwhelming Fatigue: It's not just tiredness; it's a heavy, leaden fatigue that permeates every muscle and bone, my skin hurts more than it usually does, and is more sensitive. My energy reserves are completely drained. 

• Pain Amplification: My existing pain levels skyrocket, making even the slightest movement feel excruciating. It's like my body is punishing me for pushing it too far. I often have tears streaming down my face when I get to this point and I just want it to stop.

• Physical Symptoms: I sweat a lot and have issues regulating my temperature, especially in my legs. My legs usually ache so bad it’s like they have a pulse, throbbing deep from the bone outward and when I’m having a bad pain day, I can’t keep warm, especially in my legs. 

I know I'm not alone in this. Our modern world constantly pushes us to do more, be more, and achieve more, even when you are disabled or physically limited. We juggle work, family, social commitments, and personal aspirations, often sacrificing our well-being in the process. This chronic stress chips away at our mental and physical reserves until there's nothing left.

And here's the real kicker: I often don't realize I'm overdoing it until it's too late. It’s not like I am doing anything crazy, I’m just trying to live a normal life. I haven't mastered the art of listening to my body's subtle cues, and I end up not noticing them until they become a deafening roar, because sometimes they are so subtle, I don’t notice.. My body also goes into overdrive, flooding with stress hormones like cortisol, which ultimately contributes to the crash.

Prevention is key, but it's a constant learning process. I'm working on prioritizing self care by actively scheduling time for activities that nourish my mind and body. I try to eat healthy meals, I exercise and go for walks regularly, I use relaxation techniques like meditation, mindful drawing or something creative, or a mindful cooldown in Apple Fitness Plus. I’m working on prioritizing sleep and being more strict with my evening and bedtime routines. I’m also learning to pay closer attention to my body’s subtle signals and respect what they are telling me. If I feel that familiar twinge of fatigue or a creeping sense of overwhelm, it means I need to slow down and reassess.

When a crash hits, all I can do is surrender to it. This means I need complete rest. I need silence and to sleep. Being in that much pain is exhausting and overwhelming and the best thing I know how to do is sleep it off. It is so bad my brain will not process anything. It’s too overwhelming to even do simple things. I try and let go of any guilt I feel, or pressure I’m putting on myself to push through and allow myself the time to recover. This includes staying hydrated and taking all my medications.

It's tricky to pinpoint specific activities that universally cause crashes because everyone's triggers and thresholds are different. However, there are some common culprits that tend to push people, like myself, towards physical and emotional overload:

1. Overworking and Chronic Stress:

While I don’t have a job outside the home because of my chronic pain, I do have things that I work and focus on during the day that I think are somewhat like having a job. Working long hours on my projects and beyond my capacity, with little downtime to rest, can lead quickly to burnout and exhaustion. So can feeling stressed because of the pressure you or someone else is putting on you, like tight deadlines, constant demands and little control. They all contribute to chronic stress. Also, difficulty saying “no” and taking on too many responsibilities can lead to overwhelm and exhaustion. 

2. Neglecting Self-Care:

When we are not doing well emotionally, we tend to not look after ourselves in the same way we would if we had better mental health. Chronic stress and pain make it harder to sleep, and when you get insufficient sleep or irregular sleep patterns, it disrupts the body’s natural recovery processes. We also don’t eat as well, often snacking on junk food or take out meals. Exercising also usually falls by the wayside. Physical activity is crucial for stress management and overall wellbeing. Neglecting it can contribute to both physical and mental fatigue. 

3. Social Overload:

I need a lot of downtime and quiet in my day, or I don’t do well. When I’m having to have constant social interaction, even in enjoyable settings, it is draining. This can cause conflicts, strained relationships, and emotional baggage that can take a toll on physical, mental and emotional wellbeing. A big one is also social media, with the constant stream of information and comparison on social media can contribute to anxiety and low self esteem.

4. Sensory Overload:

In bigger cities it’s also noisy during the day. Most days all day there are noises being made. Exposure to loud or persistent noise can be overwhelming, especially for those of us with sensory sensitivities. Bright or flickering lights can trigger headaches and fatigue and crowded spaces and chaotic environments can feel overstimulating and lead to anxiety and panic.

5. Pushing Through Physical Limits:

Overdoing it and engaging in physical activity beyond your current capacity can lead to muscle strain, fatigue and pain flare ups. Ignoring your pain and trying to push through can exacerbate existing chronic pain and lead to further injury, and not allowing for enough rest will cause your burn out to impact you more.

It's important to remember that these are just common examples. The specific activities that trigger crashes vary from person to person. Paying attention to your own body and recognizing your personal limits is crucial for preventing overload and maintaining well-being.

Crashes are a harsh reminder of my limitations, but they're also an opportunity to learn and grow. By prioritizing my well-being and truly listening to my body, I can hopefully navigate my life in a way that I avoid hitting that wall quite so hard.

It's a constant balancing act, this life with chronic pain and the ever-present threat of the crash. But I'm learning, (you’d think I know by now!) to become more attuned to the whispers of my body and mind. I'm learning to respect my limitations, to prioritize self-care, and to give myself grace when I inevitably stumble.

These crashes, while debilitating, are also powerful teachers. They force me to slow down, to re-evaluate, and to remember that true strength lies not in pushing through pain, but in honoring my own needs. And perhaps, with each crash and each recovery, I'll become a little more adept at navigating this journey, finding a sustainable rhythm that allows me to live a fulfilling life, even with the challenges I face.

#meredithhutton79, #chronicpain, #complexpain, #invisibledisability, #ComplexRegionalPainSyndrome, #CRPS, #depression, #anxiety, #PostTraumaticStressDisorder, #PTSD, #selfcare, #painwarrior, #spoontheory, #spoonie, #pain, #back pain, #neuropathicpain, #painmanagement, #SuicideDisease, #GalianoIsland, #Galiano, #mentalcrash, #overdoingit