How to THRIVE and HEAL in the midst of Fibromyalgia
How to Thrive & Heal in the midst of
Fibromyalgia
77 Tips to Make Your Life Easier and Happier
A complementary approach using Alternative methods
by
Lynn I, Ward, M. Ed., EFT-CC
Life & Energy Coach, Author & Speaker
© 2005 Lynn I. Ward
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How to THRIVE and HEAL in the midst of Fibromyalgia
That’s an audacious title, isn’t it? I know you are probably thinking, “This woman
doesn’t know what she’s talking about! Thrive – when there are days I’m so tired and in
pain I can barely put one foot in front of the other? Heal? I can’t imagine that!”
I understand, because for years I could not have believed that, either!
Let me tell you a little about myself. I was diagnosed with fibromyalgia when I was
about 42. (This diagnosis was confirmed by 7 or more rheumatologists including a team
at Mayo Clinic.)
For a long time I could not have written this. It was too fresh – too painful to remember.
But when I stop and consider where I am in my life today – how good I feel – I realize
that I need to share what I have learned and some techniques that have helped others..
I was tired all the time. The only times of day I was not in pain was that brief in-between
sleep and waking up period and, sometimes, for a minute of so relaxing and visualizing
light in the afternoon. I had to wear long sleeves to walk on the beach in the summer
because the breeze hurt my skin. Sometimes I felt like my brain was foggy. Noises and
cold really bothered me – getting cold could put me in agony for a week. I was scared to
plan more than a day ahead because I never knew how I would be feeling.
But these were all minor compared to not being able to hold my daughter on my lap
without putting a pillow on my chest first because it hurt to have her little head against
me.
Fast forward to now: I am now 57 and have been symptom-free for 3 or 4 years. I work
long hours getting my business established.. I feel good. I plan what I want when I want.
I treasure life!
In this report, I hope to help you deal with fibromyalgia. I want to give you hope – to let
you know that healing is possible, and give you some specific tips that can help you at
any stage of your process.
One of the (many) keys to my healing was taking charge of my health – of my life. I
remember standing and looking out my window at the inlet one day and the words, “I am
so angry!” came tumbling out of my mouth. I was angry about the pain, about having my
life disrupted, about feeling life was passing me by, about feeling so stuck! And I vowed
that day to do and learn everything I could to get better.
Because you are reading this, you are obviously committing to taking charge of your
healing. Stay committed. Keep your faith. Laugh every day. You can feel better!
Bless you on your journey of healing! I hope that these 77 Tips make your journey easier
and faster. I am holding your healing in my heart!
© 2005 Lynn I. Ward
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How to THRIVE and HEAL in the midst of Fibromyalgia
How to Thrive & Heal in the midst of Fibromyalgia
77 Tips to Make Your Life Easier and Happier
Body
1. Walk. Walk every other day to start with. Go a little
further each day. For example, you might start with a
block and back today – or a gentle mile, depending on your
ability.
Exercise
2. Make a game of looking for something special, of
noticing beauty. You might look one day for leaves, or
landscaping, flowers, the color red (or any color), cloud
shapes, shades of white and gray in clouds, etc.
3. Listen to your favorite music, inspirational CD, a
recording of your self-affirmations or your self pep-talk.
4. Yoga – I highly recommend yoga! But, you know your
body, so either:
do it gently, at your own pace, using a video, tape or book.
(When I started, I used a well-illustrated book.) OR
get an instructor who is gentle and understands your
situation and who will not push you. Stop and rest when
you need to.
5. Tai Chi can also be very helpful, but again you will
want to talk with your instructor first. Stop and rest if you
need to.
(NOTE: Why do these help? They both give you
flexibility and stamina, balance and focus. Both can help
clear your mind and reduce or eliminate fibrofog.)
6. Swim, preferably in a heated pool if you are cold
sensitive.
7. Doing water exercises, or even tai chi in water, can be
fun and it gives you support. Remember that the water
adds resistance, so take it slowly.
© 2005 Lynn I. Ward
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How to THRIVE and HEAL in the midst of Fibromyalgia
8. An exercise routine that I found very helpful is the
one in Ancient Secret of the Fountain of Youth a
companion to the book by Peter Kelder. You start with
only 3 repetitions of these yoga-like exercises and build to
21 over several weeks. Take it slowly and listen to your
body. You will know when to progress to the next step.
9. Do the 3 Thumps
•
Cross your hands at the wrists, placing your middle
fingers on the hollows an inch or two from center
and below your collarbone. Tap 30 seconds or
more while breathing slowly in through your nose
and out through your mouth.
•
Tap your breastbone with the fingers of both hands
for 30 seconds or more while breathing slowly in
through your nose and out through your mouth.
•
Cross your arms and place fingertips on the hollow
in your ribs a few inches below your nipples. Tap
30 seconds or more while breathing slowly in
through your nose and out through your mouth.
This is great for re-energizing yourself during the day. It
also boosts your immune system, so doing it every day –
and several times a day if you feel like you are coming
down with something – will help keep you healthier.
NOTE: If it hurts to tap, you can gently rub, or even hold,
those points.
10. Homolateral Cross Crawl: do the 3 Thumps first. If
you cannot do 3 sets of 15 each of these, start with 1 set of
3 – 5 and build up to more.
© 2005 Lynn I. Ward
•
March in place, swinging your arms and raising
your legs so your knees are parallel to the floor,
using the following technique:
•
March raising the arm and leg on each side (right
arm and leg, left arm and leg). This may feel
awkward at first, but it gets easy. March in place 15
steps each side.
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How to THRIVE and HEAL in the midst of Fibromyalgia
Then march using alternate leg/arm movements (like
regular marching) for 15 steps each side.
•
Repeat each sequence two more times if possible.
This is an excellent energizer and is reported to help lose
those pounds that want to hang on by realigning your
energy system.
For maximum benefits, do the Three Thumps, the
Homolateral Cross Crawl, and another set of Three
Thumps, three times a day. It only takes a few minutes and
is a more effective way to perk you up than a cup of coffee!
But you determine what works best for you. The important
thing is to be consistent, even if you are doing 3 repetitions
at a time.
11. If your activities are severely limited, try chair
aerobics or even visualization. Lie down and see yourself
moving slowly, as in yoga, tai chi, walking or dancing. See
yourself moving easily and flexibly. (Visualization has
proven to be very effective with athletes, so use it to your
own benefit!)
~~~~~~~~~~~~~~~~~~~~~~~~~
Breathe
12. Try “whoosh” breathing as recommended by Dr.
Andrew Weil. It is good for reducing anxiety and getting
more oxygen. (Note: Do not hold your breath if you have
high blood pressure.)
1. Put the tip of your tongue on the bony ridge just
behind your front teeth.
2. Exhale with a whoosh through your mouth.
3. Breathe in to the count of 4.
4. Hold for a count of 7.
5. Exhale with a whoosh to a count of 8.
6. Repeat 3 more times for a total of 4 breaths (for
beginners). Build up to 8 breaths two times a day.
13. Abdominal breathing – this is a very simple
technique that can be done anywhere. I use it with my
coaching clients as it is very relaxing and centering.
Sitting with your back straight and feet on the floor, place
your hands across your abdomen with your fingertips
barely touching. Inhale through your nose as your
© 2005 Lynn I. Ward
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How to THRIVE and HEAL in the midst of Fibromyalgia
abdomen expands and your fingers move apart. Exhale
through your mouth, collapsing your abdomen until your
fingers touch again. Inhalations and exhalations should be
the same length.
If you are having trouble seeing a big difference between
inhalations and exhalations, try lying on your back and
place a book on your abdomen, watching it rise and fall as
you inhale and exhale.
14. Color Breathing – This has worked wonders for my
daughter when she was tired and stressed before dance
class. I use it to energize and find it very helpful before
giving a speech or going into a difficult situation.
1. Visualize yourself breathing in red energy from
deep within the earth ... up through the souls of your
feet as you inhale. As you exhale, see the red
energy flowing to every part of your body. (Do 3
times.)
2. Visualize breathing in orange energy just below
your navel, and as you exhale see it flowing to
every cell of your body. (Do 3 times.)
3. Visualize breathing yellow energy into your solar
plexus, and as you exhale see it flowing to all of
your body. (Do 3 times.)
You can stop here, or continue color breathing 3 times
in each area as follows:
4. Breathe green into your heart.
5. Breathe turquoise into your throat.
6. Breathe indigo blue or purple into the space
between your eyebrows (your third eye).
7. Breathe purple or white light energy into the
top/crown of your head.
15. Breathe into your pain or tension. You can do this
anywhere, anytime. Simply get comfortable, focus on
where you hurt or are tense, and breathe your favorite soft,
healing color into the pain. As you exhale, release the
tension and pain and visualize it leaving.
~~~~~~~~~~~~~~~~~~~~~~~~~
© 2005 Lynn I. Ward
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How to THRIVE and HEAL in the midst of Fibromyalgia
16. Massage therapy. Find a massage therapist who will
work gently and who will believe in your healing.
Someone who does structural work cranial-sacral work, and
who has a good understanding of the body. Persist! Some
times I was sore for a couple of days, but I could feel
tensions releasing and my myofascial tissues releasing.
MASSAGE THERAPY WAS WORTH EVERY MINUTE
AND DOLLAR!
Relaxation
17. Aromatherapy. Lavender can relax you (I use it when
I’m stressed and at bedtime.) Grapefruit or other citrus
scents are wonderful for lifting your spirits. Do some
research to find what works for you. It’s simple and easy.
18. Progressive relaxation with light visualization. Lie
down on your back with your neck and knees supported by
pillows. Have soft music playing if you want. Breathe
from your abdomen at a regular in and out rhythm. Once
your breathing is easy, visualize a soft light going over and
relaxing you:
• see it relaxing your forehead
• circle and relax your eyes
• go down your nose
• go around your mouth and across your jaws
• relaxing your neck
• go down each shoulder and arm, inside of the
elbow, hand, each finger, then back up the outside
or your arm
• visualize the light relaxing your heart, lungs,
stomach (feel it relaxing!), abdomen, your intestines
• send light down the front of each leg, relaxing your
hips, knees, ankles, feet, and each toe
• bring the light up the soles of your feet and the back
of your legs, relaxing every muscle, every joint
• see the light coming back together at the base of
your spine, and then coming up your spine, relaxing
your back
• let the light expand at your lower back and
especially your shoulders, totally relaxing them
• bring the light over your head, relaxing it
• bring the light back to your forehead, relaxing it
totally. Feel your face totally relaxed.
© 2005 Lynn I. Ward
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How to THRIVE and HEAL in the midst of Fibromyalgia
•
•
Energy
techniques
Breathe rhythmically, allowing your body to get
used to this relaxation and committing it to bodymemory.
Note: If you go to sleep, that’s okay. It’s
wonderful if you don’t, but don’t worry if you do.
19. Light-breath relaxation: Lie down on your back with
your neck and knees supported by pillows. Have soft
music playing if you want. Breathe from your abdomen at
a regular in and out rhythm. Once your breathing is easy,
visualize yourself breathing in a soft, healing light (many
people like pink, green, lavender, golden or white for their
comforting, healing properties. See
whichever you prefer or which you need. It may vary from
day to day.) As you breathe in this light, you will often
experience a floating sensation. [I used to do this in the
afternoon. It was one of two times during the day when I
was totally without pain. Even if this lasts for just a few
moments, it gives your body and mind a rest and is a
reminder of feeling well and healthy!]
~~~~~~~~~~~~~~~~~~~~~~~~~
20. Use EFT (Emotional Freedom Technique), a simple
tapping procedure, for pain relief, stress relief, and
relaxation. (EFT has been called a needle-free
acupuncture.) Just as you would take medicine daily, you
will want to do EFT daily for best results.
Here is a brief explanation of the basics. If you would like
more detailed information, email me at
[email protected].
1. The Set-up Point is a “sore spot” located about 3” below
the collarbone and halfway to the shoulder. If this spot is
too tender, you can use the Karate Chop point (the outside
edge of your hand).
2. The tapping points most commonly used are:
• the crown of your head
• between the eyebrow and bridge of your nose
• outside of your eye on the temple
• under your eye
• under your nose
• on your chin, where it indents under your lip
• under one side of your collarbone
• under your arm
© 2005 Lynn I. Ward
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How to THRIVE and HEAL in the midst of Fibromyalgia
3. Say the Set-Up Phrase while rubbing the Set-Up Point.
Repeat it 3 times. It goes something like this:
“Even though I have this (state the problem, such as pain in
my right shoulder), I deeply and completely love and
accept myself.”
4. Say a shortened version of the Set-Up Phrase while
tapping approximately 5 to 10 times on each of the tapping
points. It goes something like this: “This pain in my
shoulder” (i.e. state the problem again. This focuses your
mind on it, which helps ease the problem.).
5. Tap through the full
sequence another time
or two until the problem
has eased.
NOTE: If your Set-Up
and Tapping Points are
extremely tender, you
can just hold them
while focusing on the
problem and statement.
This seems to work
well with people who
have fibromyalgia. If you can focus well, it is also possible
to visualize yourself tapping as you state the problem.
Amazing, but it can still get results!
21. Re-energize yourself with this Aura Centering
exercise from Gwenn Bonnell
(http://www.tapintoheaven.com ). It is also perfect for those
days you feel “scattered”.
Heart Massage:
(Center your aura from top to bottom.)
•
•
© 2005 Lynn I. Ward
Take your right hand, hold it over your heart in the
center of your chest, and massage your heart in a
circular clockwise motion. (Imagine a clock lying
face up on your chest, and follow the direction of
the clock as you massage.)
While massaging, repeat three times, “I deeply and
completely love and accept myself, even with all
my problems and limitations.”
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How to THRIVE and HEAL in the midst of Fibromyalgia
To get the aura centered front to back and left to right
use the basic Unswitching Procedure.
•
Press a finger or two of one hand in your belly
button.
•
Make a prong with the fingers of the other hand and
tap on the collarbone points. Put your thumb on one
collarbone point, and two or three fingertips on the
othser collarbone point. Tap or massage these
pointlong enough to take two or three deep breaths
while continuing to hold your navel.
Keep your fingers in your belly button, and tap on
your chin under your lip with your fingertips while
taking three deep breaths.
With your fingers still in your navel, tap with your
fingertips under your nose above your top lip, while
taking three deep breaths.
Now just hold the navel point and under your nose.
As you inhale, imagine an energy fountain moving
up the midline of your body. As you exhale, allow
the fountain of energy to shower back to earth.
Breathe in and out three times, and feel the energy!
Your fingers are still in your navel. Hold the spots
on the back of your head just above the indentation
where the skull rests over the neck (about one and
one-half to two inches to each side of the back
midline). Put your thumb on one side of the back of
your head, and your middle finger on the other side.
Hold this pose for three deep breaths. Keep your
chin tucked in and your head level.
Now put the index and middle fingertips of one
hand above the upper lip below your nose. Open
your other hand flat and place it on your back just
above your tailbone. Breathe energy up the spine,
take three or four complete breaths, and relax.
•
•
•
•
•
22. Chakra clearing. The charkas are part of your energy
system. This is a simple technique for clearing them and
getting your energy flowing better. (I do this every
morning in the shower.) Here is the simple version:
•
•
© 2005 Lynn I. Ward
Place one hand on the base of your spine.
With the other hand, you will make small circles
going down on the right side and up on the left (i.e.
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How to THRIVE and HEAL in the midst of Fibromyalgia
counter clockwise)a few inches (3 or so) from
body in the following areas:
•
•
•
•
•
•
•
your
in front of your pubic bone
about halfway between your pubic bone and navel
solar plexus (a few inches about your navel)
Heart
the base of your throat
your forehead between your eyebrows (third eye)
the top (crown) of your head
NOTE: Do each circle 3 to 12 times, depending on how
you feel.
•
Now make an equal number of clockwise circles in
each of the areas.
NOTE: You can combine this with the Color Breathing
technique, which may be more energizing.
~~~~~~~~~~~~~~~~~~~~~~~~~
Nutritrition
&
Supplements
23. Eat a wide variety and plenty of fruits and
vegetables. Wash them well. Eat organically when
possible.
24. Take good, easily absorbable supplements: Evening
Primrose Oil (1200 to 1500 mgs. twice a day. This is also
helpful with arthritis.) and a good quality multi-vitamin and
90 – 120 mgs. of CoQ10.
25. Avoid inflammatory foods. These might include
wheat (especially white flour), milk and other dairy
products, sugar, caffeine, alcohol, yeast, etc. When I
followed a non-inflammatory diet recommend for those
with Chronic Fatigue Syndrome, I felt better, less achy and
less fatigued.
26. Eat foods that keep your optimal pH balance. The
diet for most of the population is acidic. It is healthier to
have a diet that is more alkaline. This means you need to
eat more fruits and vegetables and less meat, refined grains
© 2005 Lynn I. Ward
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How to THRIVE and HEAL in the midst of Fibromyalgia
and soft drinks. Eat natural foods and avoid chemical
additives when possible.
NOTE: I am offering these ideas to get you started – and
because some of these helped me, but I am not a
nutritionist. I recommend you research what you eat and
the nutritional supplements you take. These are what fuel
your body! The right foods energize you and heal you. It
could be well worth your time and money to talk with a
Nutritionist.
~~~~~~~~~~~~~~~~~~~~~~~~~
27. Practice Gratitude! Every day, find things to be
grateful for. My clients have wonderful results with
keeping a Gratitude Journal by their beds and writing down
things they are thankful for before they go to sleep.
This is especially important when you feel least like doing
it! To make it really effective, FEEL the gratitude.
Gratitude is a whole body thing! Smile. Laugh. Feel it in
your bones! Be thankful for little things.
28. Know your WHY and WHAT. Why are you here?
What is your purpose? You are vitally important, and I
want you to know just how important.
Being clear about your WHY and WHAT helps give you a
reason to get up in the mornings. My children gave me a
reason to get out of bed! (My daughter was a toddler and
my son a teenager when I first had fibromyalgia.)
29. Use healthy, empowering words and conversations.
It is so important to notice your language. The more
positive your words, the better you will feel.
30. Become aware of your limiting beliefs and start
changing them. Do you sometimes think you’ll never feel
better?
(I know I did. It was hard to believe I could heal and be
pain-free. Let me tell you a story. One day my massage
therapist told me that I would get well and I would live
without pain. I was hurting all over – how could I believe
that??? He said, “That’s okay. You don’t have to believe
it. I will believe it for you.” That is one of the most
© 2005 Lynn I. Ward
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How to THRIVE and HEAL in the midst of Fibromyalgia
tremendous gifts anyone ever gave me! Because I know it
came true for me, I hold that belief for you.)
A very powerful technique is to substitute affirmations and
declarations for limiting beliefs. For example: when you
think “I’ll never get better.” you can substitute: “I am
healing every day.” or “My health is improving every day.”
If this is difficult, consider this: Is it possible that it is
possible? I guarantee you it is possible! So you can say,
“It is possible that it is possible that I am getting better
every day
31. Don’t hide behind fibromyalgia. It is easy to use it
as an excuse – and very understandable. But you have a
tremendous amount of courage. Use it! Face new
challenges and opportunities.
32. Remember that you are you, you are not your health.
Don’t become fibromyalgia! Some people become so
identified with their problem or situation that they don’t
want to heal. There are better ways to be identified, to get
attention. You are a beautiful person, who just happens to
have this problem.
~~~~~~~~~~~~~~~~~~~~~~~~~
Environment
33. Keep your physical environment upbeat and healing
by using colors that are uplifting and healing.
34. Keep it neat, so you don’t waste energy looking for
things or getting frustrated. Make it a neat oasis.
35. Get rid of (or change) things that depress you: old
photos with negative memories, broken things, the stained
sofa , etc.
36. Listen to music that you like. Music can be very
healing.
37. Listen to inspirational CDs and programs.
38. Turn off the news! Especially before bedtime. Just as
you are nourishing yourself with good foods, you want to
nourish your mind and emotions with good thoughts,
© 2005 Lynn I. Ward
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How to THRIVE and HEAL in the midst of Fibromyalgia
images and feelings. Reading the news, where you control
the sights and sounds, is much less disturbing.
39. Turn off the TV or change your viewing habits. If
you are using TV for entertainment and you enjoy it, that is
fine. If you are using TV as a crutch, to fill a void, or as a
mind-numbing “drug”, then start making changes toward
using that time to do things that uplift you, nourish you,
excite you!
40. Tune out negative talk. Reduce the time you spend
with complainers and negative people. Shield yourself
from them. Here are two techniques that work for me:
The Zip-up.
•
•
•
Rub the palms of your hands together. Then with
your palm a couple of inches from your body,
inhale deeply and move your hand straight up the
middle of your body to your upper lip.
Do this three times. The last time, imagine
“locking” the top of the zipper.
You might want to say affirmations while you do
this, such as “I am safe.” “I am confident and
centered.”
The Shield
•
See yourself surrounded with a clear bubble. Light
can come in easily and your love can pass out
through it easily. But any negativity is stopped
immediately and falls away or is transformed.
41. De-clutter! This one thing alone will make you feel
better, lighter, freer!
42. Design (or hire professional help) a system that helps
you stay organized.
43. Keep the areas where you spend the most time decluttered and attractive. Use baskets, boxes, etc. to keep
things near you but organized. [I’ve discovered that
keeping magazines and paperbacks in baskets is a good
way to organize them and is attractive.]
© 2005 Lynn I. Ward
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How to THRIVE and HEAL in the midst of Fibromyalgia
44. Surround yourself with beauty and things that make
you feel good – things with pleasant memories, things that
lift your spirits.
45. Do a Treasure Map. This is a visual reminder of
what you are declaring for yourself – your lifestyle
intention. Cut out pictures and words that do these two
things:
•
•
make you feel happy and inspired
help pull you forward
Collage these on poster board and put it where you’ll see it
every day.
46. Write inspirational messages and affirmations and
post them where you will read them often – on the mirror,
in the bathroom, by your bed, on your computer, on your
steering wheel, etc.
47. What do you see when you wake up in the morning?
Before you go to bed? Pay special attention to making
these areas beautiful and uplifting.
~~~~~~~~~~~~~~~~~~~~~~~~~
48. Continue to learn new things! Getting in a rut can be
as limiting as pain and fatigue.
49. Be creative! Do you want to paint, write, garden, etc.
Do it! Figure out ways to make it fit you and your
situation. [I am convinced that you can use your creativity
for healing. Why? It gives voice to your innermost self. It
is a spiritual connection. And, it is fun! Play!]
50. Play. Do things that are fun.
~~~~~~~~~~~~~~~~~~~~~~~~~
Spiritual
&
Personal
© 2005 Lynn I. Ward
51. Be part of something bigger. Get involved and
interested in helping others. What are you passionate
about? Get involved at a level that is appropriate for you.
52. See your big picture. Keep your life in perspective.
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How to THRIVE and HEAL in the midst of Fibromyalgia
53. Live in balance. Work, play, time for yourself, time
for others…..All these are important.
54. Learn to say “NO”. Learn to set your boundaries and
say no to things that don’t bring you joy, peace, and
satisfaction.
55. Learn to say “YES!”. Yes to new ideas, new friends,
new opportunities. Quit limiting yourself out of fear of
change. Saying “yes” can bring excitement back into your
life!
56. Write out your life goals, or, if you prefer, 101 Life
Dreams. Read your list at least once a month.
57. Connect with a higher power. Go to your source of
strength, peace, inspiration and comfort. Keep your life in
perspective in the Bigger Picture.
58. Journal every day.
•
•
•
Get rid of your aches, pains, complaints, feeling like
a victim, etc. Feel sorry for yourself on paper and
get it out of your system!
Process things on paper. [I found out when I broke
my right hand that I was at a loss for a few days. I
felt like I couldn’t think! This is an important
process!]
write positive things: gratitudes, hopes, dreams,
new insights, affirmations, declarations…..
50. Honor yourself – your thoughts and feelings. Know
that you are valuable!
60. Look for the benefits and the lessons in every
situation, and be thankful for them.
61. Treat yourself with love and compassion and
understanding. Be gentle with what you can do.
63. Look at possibilities rather than limitations! We
live in amazing times!
63. LAUGH every day! Increase your laughing time.
Watch funny movies or shows. Listen to funny things
© 2005 Lynn I. Ward
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How to THRIVE and HEAL in the midst of Fibromyalgia
(NPR frequently has some shows that make me laugh!).
Read funny things. Laugh! Out loud!
~~~~~~~~~~~~~~~~~~~~~~~~~
64. Be a good friend. Listen. Let people know you care.
Relationships
65. Stay connected with people. Reach out to others.
With the Internet and telephone, you can connect with and
develop friendships with people all over the world!
66. Don’t isolate yourself!
67. Have a network of supportive people, a support
group, a Master Mind group. [A note of caution: a support
group focused on fibromyalgia may not be the best for you!
While it is wonderful to be around people who understand,
you need to be careful that it doesn’t become a negative
influence, where you gather to complain and share aches
and pains and problems. It is more helpful to share
solutions and inspiration.]
~~~~~~~~~~~~~~~~~~~~~~~~~
Rest
68. Take naps! (It does seem best if naps are limited to 30
minutes or an hour. Too long a nap can make you feel
foggy and de-energized the rest of the day.)
69. Sleep. If you are not sleeping well at night, get some
medical help (traditional or alternative). I also use a couple
of drops of lavender oil on my pillow. (This worked
wonders at camp to quiet the giggling girls down at night.)
Sleep is vital! Do you know you can take a very healthy
person, disrupt their sleep over a few days, and they will
develop many fibromyalgia type symptoms?
70. Do some gentle stretches before bedtime. This will
relax you and help you sleep better.
Do something new
and share
something of
yourself
© 2005 Lynn I. Ward
~~~~~~~~~~~~~~~~~~~~~~~~~
71. Write an eBook. Your experiences, insights, stories,
lessons, humor, hobbies, etc. will be fun for you to write
and just may help a lot of other people, too. An eBook is
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How to THRIVE and HEAL in the midst of Fibromyalgia
the easiest way for you to get started and published and to
share with others.
72. Start a Blog or forum. You can use this online
resource to connect with others, to express yourself, to
provide a place for dialogue. It can be fun or serious. You
set the tone, the topics.
73. Start a new hobby – one you’ve been going to do
“some day”. What have you been wanting to do, to create/
to collect? Well, some day is here!
~~~~~~~~~~~~~~~~~~~~~~~~~
More Basics
74. Pamper yourself. Now, I’m not talking about
overindulging yourself or having to have you and your
situation be the center of attention. But, most people not
only aren’t like that, but they go too far in the other
direction! Pampering yourself sometimes (regularly) is
part of practicing good self care. How can you expect to
heal if you don’t take good care of yourself – and even
spoil yourself occasionally?
75. Release the fear. When you feel afraid, do one of the
breathing exercises, EFT, a relaxation technique, journal….
There are so many techniques to face it and to heal it. This
is very important when you get better and then have a flareup. Know you will continue to get better. Flare-ups will
get further apart. Hallelujah!
76. Use visualization to create the future you want. See
yourself well! Feel yourself well. If this is difficult, try the
following visualization:
•
•
•
•
© 2005 Lynn I. Ward
Get comfortable and relaxed, either lying down or
sitting.
See yourself sitting in a beautiful place. Just relax
there, enjoying the scents, sounds, feelings and
sights.
Notice there is someone coming toward you. They
are so far away you can’t tell who they are, but
there is something familiar about them – something
safe and comfortable.
As this person gets closer to you, you feel a great
joy of recognition! This is your Ideal Self. Sense
the love s/he sends to you. The acceptance.
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How to THRIVE and HEAL in the midst of Fibromyalgia
•
•
•
Welcome this person and sit and talk with her/him.
Ask your Ideal Self to show you or tell you what
you need to know. Thank them! Say good-by,
knowing that you can meet at any time.
Write the answers you received. These might be in
the form of words or sounds, a visual (symbol or
picture), a knowing, a feeling. It can come in many
different ways. (One person saw herself running
again, and full of joy.)
77. Never give up! Believe in yourself. Commit to your
good health. You are a magnificent person and you were
created to be in perfect balanced health. Hold that image
for yourself. I am also holding that image for you because
I am living proof that it is possible!
Happy Healing and may God Bless you!
It is important to simplify your life. Give up your perfectionism. Figure out your
priorities – what is really important, and let the rest go.
Be grateful for the little things, and look for little things to be grateful for. The more
thankful and appreciative you are, the more you will find to be thankful and appreciative
for!
I also want you to know something VERY IMPORTANT: You did not bring this
upon yourself! Please do not carry around the guilt of “you create your own reality” in
addition to everything else you are dealing with.
Yes, you can create – or be a co-creator of your reality. This does not mean that you
caused yourself to have Fibromyalgia. As you process this and look back on it, you will
see ways that your thinking may have contributed to this. All this means is that you have
the opportunity to look at self-limiting thinking and change it. Everybody, healthy or not,
has this opportunity! Take what you find is true for you and let the rest go. DO
NOT…DO NOT… DO NOT add guilt to your problems. If someone tells you that you
created this, bless them in their insensitivity and warped thinking and go on your way.
(You know that they would probably whine over a hangnail if it were happening to them,
so don’t let them bother you!!!)
Your job is to love yourself. Yes, you can use your co-creating ability. You use it by
being pro-active. By programming your mind and attitude. By growing in your
spirituality. By finding things every day to be thankful for.
Every day is a choice, and the choice is to love yourself and love life.
© 2005 Lynn I. Ward
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How to THRIVE and HEAL in the midst of Fibromyalgia
A special Thanks to:
• Angela Treat Lyon for her EFT illustration.
• Judith Westley, Carol Thwaite and Marcia O’Dell for their feedback and
comments.
• Glenn Gaffney, massage therapist extraordinaire, who was so instrumental in my
healing.!
• My therapist, Tim, and doctors who aided in my healing.
And last, but never least, my children, Cameron and Cassidy, for whom this took a large
part out of their childhood. And my ex-husband, Jon, on whom this also took a toll. I
will always be grateful to the three of you for your love, support and patience.
© 2005 Lynn I. Ward
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