Did you miss me?
This time of transition in my life has been trying to say the least. An emotional roller coaster would be a better way to describe it. One second I am excited by possibilities and the next second I am crushed with defeat. Sounds a lot like life doesn’t it?
It just so happens that a research study I was slated to participate in months ago started up last week. It is a local study on yoga and cognitive coping skills for the treatment of Fibromyalgia. I was hoping to end up in the cognitive group since I already have a good handle on the yoga, and since the trials of this past month have left me in serious need of some coping skills. Fortunately that is exactly where I ended up.
Last week was our first session and we spent most of the two hours getting to know everyone in the group. Then we proceeded on to the first of the eight Pain Coping Skills we will be learning over the course of the study. Progressive Relaxation is a guided technique. While laying or seated in a comfortable position, we followed the directive of the study leader and proceeded with a focused tightening and relaxing of targeted muscles.
Starting from our heads and working our way down, we slowly and purposefully tightened and relaxed major muscle groups. It was a controlled and relaxing exercise. Before we began we rated several of our symptoms on a sliding scale – pain, fatigue, brain fog. At the end of the exercise we were asked to rate our symptoms again.
I think everyone agreed it was relaxing and we all felt somewhat restored. But for me it did not elevate my pain. Some of my muscles that had been burning – like my upper back between my shoulder blades – did experience relief, but then other muscles where my pain was more sharp and focused seemed more painful after. It is hard to tell whether the pain actually increased from the movements or if I simply became more aware of it when the overriding burning pain subsided.
Our homework was to repeat the exercise twice a day listening to a DVD recorded by the lead researcher. My homework left me with the same experience. So I suppose I would say for me it is a good technique for burning pain, but not so good for sharp, stabbing pain.
This week we are learning a new technique, and so on throughout the eight weeks of the study. Their hope is that one, two or maybe even all eight of the skills they teach us will help us and be implemented into our daily routines. That is my hope too!
My second hope is that I will be able to continue on with the study after I have started working again. It is a possibility that it will conflict and I won’t be able to complete the eight weeks. That would be a disappointment, but I will worry about it when the time comes.
For now, I will continue on and report here what we are doing and whether or not it is helping me.
Do you have any experience with Cognitive Coping Skills/Behaviors? I would love for you to share your experience with it. Was it helpful to you? Do you continue to practice the skills you learned? Do you practice daily or do you target your practice depending on your symptoms?
I was just thinking today how much I’ve missed you and wondered what you were up to.
I have participated in the type of therapy that you describe. I seem to do best with guided visualization, and I’m currently working on retraining my negative thinking into positive thinking using post-its around the house stating, “I am worthy.” I am supposed to say it to myself in front of a mirror, but I having gotten that brave yet. I chose the affirmation that best fit me, but it could be anything that you need to reaffirm about yourself, that beats those self-defeating thoughts which create stress and anxiety.
Good luck with your program. I am still participating in the Fibromyalgia Wellness Project which you wrote about. I don’t have any feedback yet to share.
Hi Anna,
I’ve gotten into the affirmations too, except that the coach I work with does mantras instead. Instead of statements, she has us ask it in the form of a question. For example, instead of you saying “I am worthy,” you might ask “Why am I so worthy?” or “Why does everyone think I’m so worthy?” She says that when we ask ourselves a question, our mind will automatically answer. Try it – if you ask yourself something like “Why am I always late?” you automatically come up with an answer…”Well, it’s because you’re lazy.” LOL. So you have to ask yourself the right questions! Here are a few I like;
Why do I feel so good today?
Why is it so easy to rise above depression?
Why am I so great at helping my sister with her fibro?
She’s calls these ‘living mantras’ because they are flexible and adaptable and ‘change with the seasons.’
I’m not sure if they work for everyone, but if I’m in the right mood, they definitely make me feel better.
Kivlan (:
Wow that is great..maybe just a weird conicidence that there is a new research study going on at OHSU here in Portland on Fibromyalgia and yoga that I have signed up for.. it is 16 weeks long..I have done some yoga before but it was not taloried toward my fibromyalgia and I had a lot of wrist pain. I also found I could not do 90 minutes like the rest of the class..crash and burned.. but I hav been seriously thinking on restarting and then boom..here is the research study!
Isn’t it amazing how Life brings you what you need at the exact time you need it!
I would love to get more info on cognitive therapy. Please keep us updated!
PS: I refer to your web site and your articles all the time for the support the group and re-post them on facebook!
Thanks so much for all you do!
Funny, it wasn’t too long ago that Fibromyaglia was hardly mentioned anywhere! Now, I see advertisments on the TV, magazines, new paper articles, and so forth. Did the doctors and other people who use to think that Fibromyaglia was just in our imagination, now realize that it does it exist; the only answer I can come up with is that someone in their family or friends have been diagnose with it.
What sucks is that there is still not too many medications out there that really help, and alot of them create more problems than we need.
I can’t wait to read more about the study and the results. It sounds fascinating. Like you said, sometimes pain is in layers. When one layer is removed (or feels better) that leaves another layer exposed. So maybe the burning muscle pain was all-encompassing and you didn’t notice the other pain. Then when the muscle pain was alleviated, the other became more obvious.
Another challenge for you and this study will be the fact that when we focus on pain (looking for it) we’re sure to find it ;o)
Healthy Hugs! Sue