You don't have to be an expert to appreciate how arthritis can cause depression, and how feeling down can also make you
feel tired. Indeed, pain, depression and fatigue often combine to create a vicious cycle that can be very tricky to escape.
Then there's the opposite side of the equation, when your symptoms seem to fade away, and you feel good. The natural
temptation to expand your regular activities is seductive, but beware: You may be courting a flare of symptoms (including
fatigue) if you over-extend yourself and ignore the signals your body sends you when you've reached your limit.
For personal or social reasons, or as a result of peer pressure, some people with arthritis try to hide their condition.
That's not a good idea. If your family, friends or colleagues don't know you have arthritis (or don't know you're hurting
especially badly today), they could easily set a pace that will over-tax your limited physical resources. Better you should
tell them how you feel and explain what you are capable of doing.
That way you won't have any embarrassing explanations or excuses to make afterward - and you won't pay for your silence
with a flare-up of symptoms. A little misplaced pride could cost you dearly.
Fatigue may result from the disease process itself. This is especially true if you have rheumatoid arthritis, lupus or
another type of inflammatory arthritis that affects the whole body. Chronic joint inflammation, a flare in symptoms, or anemia
- a drop in the number of red blood cells normally found in the bloodstream - frequently contribute to fatigue. Sleep disturbance
and non-refreshing sleep, along with generalized muscular pain, are hallmarks of fibromyalgia.
The constant physical and emotional effort you make to manage your pain can drain you of energy. When you compensate
for arthritis pain by 'favoring' a joint - thus placing additional stress on other healthy joints, you can tire very quickly,
since the muscles and tendons of those joints are unaccustomed to the extra work. And if you're exhausted and in pain, you're
likely to be less physically active, which leads to disuse syndrome and more pain and fatigue.
List all your activities for a typical week, and don't forget to include leisure activities and pastimes. If you work,
include the different work-related tasks you do on a given day. Now rearrange the list by placing all your activities in order
of importance. You may want to make several headings - say, 'Work,' 'Home,' 'Play' - and set priorities of your activities
by category. Next, pencil in on a calendar when you normally do your top-priority and daily activities.
Are your activities spread out over the week, or are they all bunched into a few days? Do you schedule your top priorities
for when you're feeling the least joint pain and stiffness?
Is there a balance between activities you have to do and those you like to do? If you work, are you trying to cram in
too many activities after-hours or on weekends? Do you have any flexibility in scheduling rest breaks at home or at work?
Do any patterns emerge from your weekly schedule? Do periods of increased pain and fatigue coincide with certain activities?
Realistically - given the way you currently feel - are you trying to do too much? As you analyze your priorities and
scheduling further, you'll no doubt find other questions specific to your situation. Keep at it until you're satisfied you've
got the 'big picture' and have identified any problem areas.
To prevent exhaustion, develop a schedule that allows alternating periods of activity and rest. If you've come to the
conclusion that you need to rearrange your schedule, then it's time to consider the 'economics' of spending your energy wisely:
A 10-minute break each hour, for example, may prevent fatigue, whereas it may take you much longer to recover if you
over-extend yourself. Try to anticipate fatigue and rest before you get tired. It helps to learn your tolerance levels for
sitting, standing, walking and other activities. Try completing the following statements, then develop a few more for the
priority activities you've identified:
I can sit for ? minutes before I have to change positions. I can stand for ? minutes before I feel uncomfortable. I can
walk for ? minutes (or # of blocks) before I need to sit down.
Another approach is to take a task and break it into units of work and rest. Take vacuuming, for example: Can you do
one room in the morning and another in the afternoon? What about vacuuming one part of a room, then taking a 10-minute break
before starting another? For that matter, could you do one room every other day?
If you think about it, most tasks have a set sequence of movements. When you perform at a steady rate and develop a rhythm
to your movements, you use less energy. The trick is to avoid being rushed. You can usually avoid that pitfall by organizing
and planning your activities beforehand.
A final tip about pacing: Use your morning range-of-motion and stretching exercises to gauge your energy levels and what
you feel up to doing on a particular day. Also, observe the 'Two-Hour Pain Rule': If after an activity you feel pain for more
than two hours, you did too much too fast.
Planning: Now you're ready to develop a weekly schedule that balances your top priorities with rest periods, one that
sets a pace you can live with. Then try it for eight weeks or so. At the end of the trial period, ask yourself whether you
feel as fatigued as you did before. If you do, have another look at your schedule to see where you can do a little fine-tuning.
If you discover that your expectations for your weekly schedule far exceed what you're truly able to do, it's time to
start asking some hard questions:
Are there any activities you can do less often or drop entirely? Are there activities you can break down into smaller
units? Are there activities you do for others that they could do for themselves? Is there someone to whom you can delegate
certain tasks? Can you say 'no' when someone's expectations of you are unrealistic? Can you say 'no' to yourself when your
own expectations are too high?
Can your doctor schedule your pain medication differently so that it's at peak levels when you're called on to perform?
Are there other pain management techniques that would help you save more energy? Are you getting enough exercise? Are you
eating properly?
Give it another eight-week trial. If fatigue's still a problem, it may be that's it's not when you do a certain activity,
but how !
Posture: Believe it or not, positioning your body correctly - which involves distributing your workload evenly over several
sets of strong muscles - can help you conserve energy. Proper posture helps you avoid straining muscles and joints, whether
you're sitting or standing.
If you compare the number of calories you burn per minute when sitting and standing, you'll discover that standing eats
up almost twice as much energy. You can economize even more of your energy by adjusting the heights of your chair, your desk
or worktable relative to one another.
Your chair's height from floor to seat cushion should be equal to the distance from the base of your heel to the back
of your knee, plus 7 cm (3 in.), so that you can sit and stand easily. To take this measurement, you're going to need to ask
your spouse, a friend or your occupational or physiotherapist for some assistance. For later reference, fill in the following
statements:
The distance from the bottom of my heel to the back of my knee is ? cm ( ? inches). Add 7 cm (3 in.). The
proper height for my chair is ? cm ( ? inches). When you're sitting at your worktable, your head and shoulders shouldn't
stoop. The top of your table should be 5 cm (2 in.) lower than your bent elbows when you're sitting up straight.
When I sit in my chair, adjusted for correct height, the top of my worktable should be ? cm ( ? inches) from
the floor. To conserve more energy while sitting, measure the distance of your reach (with bent elbows) on the right, left
and top of your worktable surface.
Visualize an arc moving from one corner to the other, which is your normal work area. Place all the articles you use
most along the imaginary arc, within easy reach with your elbows bent. Articles you use less should be no further than an
easy reach with your arms straight.
Sitting at my worktable, my easy reach on the right is ? cm ( ? in.), at the top is ? cm ( ? in.), and on the left is
? cm ( ? in.). You can try the same exercise when you're standing at the kitchen cupboards. The normal range for an easy reach
is from your shoulder height to your fingertips, with your elbow bent.
Standing at the kitchen counter, my easy reach over my head on the right is ? cm ( ? in.) and on the left is ? cm ( ?
in.). Your countertop should be no deeper than your maximum reach without leaning forward and no higher than 5 cm (2 in) below
your elbows.
The correct height for my counter is ? cm ( ? in). Just as you've done on your desk or worktable, keep all the articles
you use most within this area in your cupboards. (Seldom-used articles can be stored in areas that are harder to reach; think
about recycling or discarding rarely used ones - a real energy-saving move.)
If all you do is dream of a good night's sleep, then try some of these proven strategies that will help: Invest in a
quality mattress that provides firm yet comfortable support. Avoid waterbeds.
Note your body's preferred sleep cycle. If sleeping longer and more soundly means going to bed later and waking up later,
if at all possible, adjust your schedule to that rhythm.
Stick to your schedule: Go to bed every night and get up every morning at the same times - even if at first you don't
sleep very well - to establish a routine that accommodates your preferred sleep cycle.
If pain is keeping you from falling asleep, try taking a warm bath or shower before hitting the sack. That should help
relax knotted muscles and relieve your joint pain.
If pain is waking you during the night, get into the practice of doing relaxation and distraction techniques before bed.
If you're still waking during the night, ask your doctor to adjust your medication schedule so that your medications'
pain-relieving component kicks in just before you're ready to nod off.
Exercise regularly, so that you feel pleasantly tired and relaxed at day's end.
Adjust your sleep environment so that there are no distractions that prevent you from sleeping. Is your bedroom too light
or too dark, too noisy or too quiet? What about room temperature?