What is Pacing When You Have a Chronic Illness
What does it mean to pace yourself when you have a chronic illness?
Pacing is a management strategy for those of us who have a chronic illness. Pacing is looking at your overall energy available on any given day and decided what you can and cannot do. It may include things like delegating tasks, taking breaks, prioritizing and setting limits. Pacing helps to avoid flares. Many of us with chronic pain push through till we flare, and our bodies say no more. Pacing is effective in reducing and managing pain.
Delegating of Tasks
It is important to make a to do list of tasks. Then look over that list and decide which tasks you can ask for help with. Don’t be afraid to ask for help. Accept when friends/family offer to help you. Recently I planned a 30th Anniversary party for my husband and me. It is hard for me to ask for help. Having recently had knee surgery I had no choice but to ask for help. I was able to get help preparing decorations and a friend was able to pick up the food for me the day of the event. I am a do it myself kind of girl, but I am realizing that when I do it all, I have nothing left to give and I simply crash. Crashing for me means spending a day in bed and then not moving much increases my already higher pain.
Taking Breaks
Taking breaks between and during tasks is important. The break provides your body with some much-needed rest. It can help to monitor your heartrate with a fitness tracker. My body shoots up my heartrate when I am overexerting myself. I know when I need to relax even if it is for a few minutes. It can be frustrating to realize that even the simplest tasks now take longer to perform. I am getting used to having to divide up my tasks and take breaks as I need them.
Prioritizing Tasks
Look at the list of what you want to accomplish. Divide your list into energy required to complete your tasks (minimal, moderate and maximum). Perhaps you can only do a couple of minimal tasks today with breaks. Maybe you are having a good day and you can complete a couple of moderate tasks. When it comes to maximum energy tasks, I find that I require more breaks to complete, or I ask for help from my husband. Try not to be too hard on yourself. Remind yourself that you are not doing your body any favors when you push through.
Setting Limits
Setting limits means sometimes saying, “no”. It is advocating for what your body needs. It’s okay to not go to every party you are invited too. It is okay to sit out the long hike and opt instead for a simple walk so you get the movement your body requires without over taxing your joints. Those who truly love you and respect you will understand that your body comes with limits. Together you can find a way to spend time together and an activity that will work for both of you.