Help with activity pacing

CreativeB

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Hi

I'm looking for some advice and suggestions to help me manage my symptoms. I'm trying to figure out my energy envelope and how to pace my activities.

I've been reading a lot of the information but I'm struggling ... or maybe I'm just impatient. I'd say my symptoms are mild to moderate. I work full time. I work from home one day a week but find that whether it's that day or the weekend I relax when at home and crash.

I've started to keep a detailed journal to see if I can identify patterns or triggers.

More than anything I feel overwhelmed and don't know where to start.
 

rel8ted

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Take a LOT of 10-15 minute breaks. I can get showered and dressed, but then need to lay down to rest a bit. My whole day is basically like that. Do very little, lay down a bit. If I let myself go and push past that, I have a really bad next day or 2 (can be more if I way overdo it). I might be able to prep dinner in stages and the hub cooks it when he gets home. The crockpot has become our best friend. Cleaning the house is basically a one room at a time affair. If i get one a day done, great, otherwise it just has to wait. It seems ridiculous at first, but I know I function much better if I listen to my body and stop at the first sign of being tired.
 

CreativeB

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Thanks Rel8ted

When I'm at home I do more ... I need to rest after the shower and before I get dressed. I guess at work it's easy to just keep pushing. But I have found I'll grab a chair and sit down with students, but breaks aren't always possible :eek:
 

Snowdrop

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My suggestion would be to get one of those wrist monitors if you can. Like a fitbit for example (I have a Garmin)

You then can know in a more direct and specific way when your heart rate goes high or how many steps you've taken in a day.
That way there is some feedback as to when to stop an activity or even how to even out your day so you don't do too much at once.

Although I don't know your status the monitor thing may work better the more ill you are.
 

Mel9

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Thank you Snowdrop. I had been considering one but hadnt thought about using it in that way.

I used it to teach myself when I have done too much. I now know the threshold and try to keep my heart rate lower.

Another useful measurement for me is temperature (under the tongue). When I have overdone things it becomes very low.
 
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Plum

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My suggestion would be to get one of those wrist monitors if you can. Like a fitbit for example (I have a Garmin)

You then can know in a more direct and specific way when your heart rate goes high or how many steps you've taken in a day.
That way there is some feedback as to when to stop an activity or even how to even out your day so you don't do too much at once.

Although I don't know your status the monitor thing may work better the more ill you are.
This for me was the BIGGEST help. I have a Garmin too. It's taught me to be more energy efficient i.e. don't waste steps if I can, and it helps on days I'm not aware I'm worse and then my elevated heart rate makes me realise I need to take it easier.

The biggest difference it made was that I cut right back on activity and found a way to do what was absolutely necessary with the fewest number of steps and then the only other things I did was properly rest. This allowed be to get rid of some of my symptoms like severe muscle pain. Now I know that the pain isn't just an uncontrollable part of my ME that I have to deal with but rather a symptom I can improve by not doing too much.
 
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I use a heart rate variability monitor.

It takes a few minutes lying still each morning to get a daily reading.
It is oriented toward athletes-- the report is either "Okay for training" or "recommend low intensity workout day" ;)

I've found that it gives me a heads up on especially low capacity and energy BEFORE I notice them. It's a leading indicator. It drops a couple days before I get sick and it jumps a couple days before I feel better.

When the level is in the tank I know to do as little as possible--- and to cancel all nonessential work obligations.
We are so adept at "pushing through" when we should not!

It does take quite a while monitoring before the patterns emerge though.
 
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My suggestion would be to get one of those wrist monitors if you can. Like a fitbit for example (I have a Garmin)

You then can know in a more direct and specific way when your heart rate goes high or how many steps you've taken in a day.
That way there is some feedback as to when to stop an activity or even how to even out your day so you don't do too much at once.

Although I don't know your status the monitor thing may work better the more ill you are.
I have an Apple Watch and found out that my heart rate zooms up when I take a shower (highest 210) and when I fall asleep. I don't know what it means, but I am seeing a cardiologist to see if I should worry.