Guest guest Posted July 15, 2004 Report Share Posted July 15, 2004 This is also from my depression support group. It has a lot of wonderful suggestions. I'm printing it out, even though I do almost all of these already. It's a good reminder. Dix Coping with Chronic Illness and Pain The following suggestions are a compilation of advice from several different sources. Some will work for you, and some will not. You may find hints that are redundant or contradictory. Take what best suits your personal needs, and adapt where necessary. REST AND PAIN CONTROL Take warm baths and showers to reduce pain and stiffness. Sit on a shower seat and gently stretch painful areas under the warm spray. For a tub bath, add Epsom salts and/or essential oils. Soak your hands and wrists in warm water a few times a day to relieve the pain. Break up long periods of sitting by periodically getting up and moving around. Break up long periods of standing by sitting down for a rest. Rest before you feel the need. Get your feet up whenever possible. Breathe deeply, from the diaphragm. Play soft music or a relaxation tape through the day, and especially at bedtime. Sleep in a dark, quiet room, using a pillow that supports the neck. Try a microwavable heating pad for painful or spastic muscles. To make your own, sew a pillowcase-like bag the size and shape you need, fill it with cracked corn, and sew up the opening. Margie wrote " I use flax seed . You put it in either flannel or can use an old heating pad cover. You put it in microwave like the corn you were talking about. I got it at my local feed store. They had to order it for me. " Professional massage therapy is wonderful, but if you do not have access to it, get a family member to work on your tight calves, your tired feet, your aching back, or anywhere you hurt. Try all-natural fiber clothing and bedsheets. Many of us are chemically sensitive to man-made fabrics, especially polyester. Drink LOTS of water. Among other things it can do for you is to help alleviate pain. ------------------------------------------------------------------------------ IN THE KITCHEN Keep the items you use most in the most accessible places. Ask for help in retrieving those on high or very low shelves. Do as much as possible sitting down. With a kitchen stool, you can reach cabinets, the stovetop, and the sink without being on your feet. When you can cook, prepare large quantities and make one-meal size packets for the freezer, so they are ready when you can't cook. Make menus for week or month. Shop for that time frame. Don't make extra runs to the store! Wash all the lettuce for a week and salad preparation is quicker. Use grape tomatoes rather than cutting up larger ones. Utilize the freezer to take advantage of sales. (Cuts down on trips to grocery stores.) Color code personal use items for individual family members so each can reuse his cup, towel, etc. Pick up, or teach your children to do so, as you go through a room. Keep a basket for each person that he can put their items in for taking to his room. Larrolyn Ward writes, " We eat a lot of fruits and veggies, frozen things (after I cook them, of course!) and simple meals. The kids always know when I'm feeling good 'cause I COOK! " If you can't avoid some ironing, do it sitting down. If you need the board higher to keep large items from touching the floor, raise it and sit on your kitchen stool. On one of your less brain-fogged days, make a list of easy meals and post it in a place that you will see it when you are having a bad day. Make a practice of always keeping a good supply of the things necessary to make these easy meals. Use a good back support in your dining chair. You may find that a small sofa pillow you already have is a good size and shape for this. Use your cane to pull things (such as the wastebasket) toward you instead of getting up or stretching for them. Your cane, a yardstick, or a broomstick can also be used for knocking lightweight objects, such as cereal boxes, down off high shelves. ------------------------------------------------------------------------------ HOUSEKEEPING AND SHOPPING Your children can help gather and sort laundry, then put it into the washer for you. They can also move it from the washer to the dryer, fold the clean laundry and put it away. They can help with dishes and vacuuming. Schedule things on a white board on the refrigerator--a couple of days for laundry, a couple to vacuum, etc. It is easier to do it in " pieces " each day: easier on the body and keeps any one area from getting too bad. Other than that, don't try to overschedule yourself at home, just go with how your body feels. (This from Larrolyn Ward) Avoid excessive trips up and down steps. Avoid getting down on the knees th scrub floors, clean bathtub, etc. instead, use a mop and other long-handled tools for these jobs. Keep tools and supplies in a convenient place where you can get them without too much bending over or sttetching. Plan ahead: gather all your supplies at one time and then sit to work. Keep lists - what needs to be done around the house, what errands need to be done, what needs purchased at the store, etc. Prioritize the 'to do' lists. When running errands, group those in same locale: cuts down on travel time. Multi-task! Fold clothes while watching TV, write letters while waiting for appointments, listen to a child's lesson while cooking, listen to Bible on tape as you drive, etc. Keep a master calendar listing appointments, phone numbers, etc., that you carry with you at all times. As a family, decide what items are most important to be done on a regular basis. Then decide on a fair division of chores. Delegate responsibilities! Reduce clutter. Put things away. If you have two of any item, and can only use one, get rid of the second. Keep laundry caught up by putting a load in the washer the first of each morning and last of each night. Folding clothes can be a family affair while watching TV. Teach children to do their own laundry. Make it a rule to only run full loads, sorting by white, colored, etc. ------------------------------------------------------------------------------ IN THE OFFICE (OR HOME OFFICE) Use a good adjustable chair and a foot rest at the computer. Use a wide-barrel pen with a felt-tip and a soft exterior. It will be easier on your fingers and may even allow you to write more legibly. Use a " Day Planner " and electronic diary for week days from 8:00-5:00. Write in every appointment, meeting or whatever as soon as it is made, or tuck in a card with the information and add it in that evening. Larrolyn Ward, who sent this idea wrote, " I regularly schedule blocks of time to work at my desk. It keeps my days from filling up with too much extra stuff and allows me long periods of time to sit at my desk and work on the computer. " ------------------------------------------------------------------------------ IN THE BATHROOM A good electric toothbrush reduces painful arm movements and also can help reverse the progress of gingivitis. Sit down to brush your teeth, to dry after a bath, and even in the shower (on a shower bench or a built-in ledge). Keep a window squeegee in the shower for each to wipe down the walls before they exit the shower. Cuts down on scum buildup and makes cleaning easier. Wiping down the bathroom sink and other surfaces after brushing your teeth makes deep cleaning quicker. KEEPING UP WITH MEDICATIONS Using a organizer box which you fill once a week makes you less likely to forget to take your medication and also helps keep track of them so that see ahead of time when you will need a refill. Keep all the medicines (RX and OTC) and first aid supplies in a special cabinet (a 910 Cupboard-go there before you need 911!) in the kitchen. It's easier not to have to hunt for something when you need it. (Thanks to Larrolyn Ward for these two hints. ------------------------------------------------------------------------------ TRAVEL Avoid carrying heavy objects. Use your shoulders, not your hands, to support the weight of your purse, briefcase, or suitcase (when you cannot find someone else to carry it for you.) Use a good back support cushion in the car.One good model even has a variable massage function and works off the lighter socket. Get up, stretch, and walk around at least every two hours during a trip. Pack all the items you need for personal comfort: back supports, massage cushions, pillows, your medications, everything you have found that helps you. If you use a wheelchair or scooter, and are travelling by public carrier, call ahead and make arrangement for its transport. Be prepared to instruct the workers its proper care(i.e. disassembly and reassembly). ------------------------------------------------------------------------------ Quote Link to comment Share on other sites More sharing options...
Guest guest Posted July 15, 2004 Report Share Posted July 15, 2004 Thanks Dix for posting this. What great tips! Dixie <dix7chix@...> wrote: This is also from my depression support group. It has a lot of wonderful suggestions. I'm printing it out, even though I do almost all of these already. It's a good reminder. Dix Coping with Chronic Illness and Pain The following suggestions are a compilation of advice from several different sources. Some will work for you, and some will not. You may find hints that are redundant or contradictory. Take what best suits your personal needs, and adapt where necessary. REST AND PAIN CONTROL Take warm baths and showers to reduce pain and stiffness. Sit on a shower seat and gently stretch painful areas under the warm spray. For a tub bath, add Epsom salts and/or essential oils. Soak your hands and wrists in warm water a few times a day to relieve the pain. Break up long periods of sitting by periodically getting up and moving around. Break up long periods of standing by sitting down for a rest. Rest before you feel the need. Get your feet up whenever possible. Breathe deeply, from the diaphragm. Play soft music or a relaxation tape through the day, and especially at bedtime. Sleep in a dark, quiet room, using a pillow that supports the neck. Try a microwavable heating pad for painful or spastic muscles. To make your own, sew a pillowcase-like bag the size and shape you need, fill it with cracked corn, and sew up the opening. Margie wrote " I use flax seed . You put it in either flannel or can use an old heating pad cover. You put it in microwave like the corn you were talking about. I got it at my local feed store. They had to order it for me. " Professional massage therapy is wonderful, but if you do not have access to it, get a family member to work on your tight calves, your tired feet, your aching back, or anywhere you hurt. Try all-natural fiber clothing and bedsheets. Many of us are chemically sensitive to man-made fabrics, especially polyester. Drink LOTS of water. Among other things it can do for you is to help alleviate pain. ------------------------------------------------------------------------------ IN THE KITCHEN Keep the items you use most in the most accessible places. Ask for help in retrieving those on high or very low shelves. Do as much as possible sitting down. With a kitchen stool, you can reach cabinets, the stovetop, and the sink without being on your feet. When you can cook, prepare large quantities and make one-meal size packets for the freezer, so they are ready when you can't cook. Make menus for week or month. Shop for that time frame. Don't make extra runs to the store! Wash all the lettuce for a week and salad preparation is quicker. Use grape tomatoes rather than cutting up larger ones. Utilize the freezer to take advantage of sales. (Cuts down on trips to grocery stores.) Color code personal use items for individual family members so each can reuse his cup, towel, etc. Pick up, or teach your children to do so, as you go through a room. Keep a basket for each person that he can put their items in for taking to his room. Larrolyn Ward writes, " We eat a lot of fruits and veggies, frozen things (after I cook them, of course!) and simple meals. The kids always know when I'm feeling good 'cause I COOK! " If you can't avoid some ironing, do it sitting down. If you need the board higher to keep large items from touching the floor, raise it and sit on your kitchen stool. On one of your less brain-fogged days, make a list of easy meals and post it in a place that you will see it when you are having a bad day. Make a practice of always keeping a good supply of the things necessary to make these easy meals. Use a good back support in your dining chair. You may find that a small sofa pillow you already have is a good size and shape for this. Use your cane to pull things (such as the wastebasket) toward you instead of getting up or stretching for them. Your cane, a yardstick, or a broomstick can also be used for knocking lightweight objects, such as cereal boxes, down off high shelves. ------------------------------------------------------------------------------ HOUSEKEEPING AND SHOPPING Your children can help gather and sort laundry, then put it into the washer for you. They can also move it from the washer to the dryer, fold the clean laundry and put it away. They can help with dishes and vacuuming. Schedule things on a white board on the refrigerator--a couple of days for laundry, a couple to vacuum, etc. It is easier to do it in " pieces " each day: easier on the body and keeps any one area from getting too bad. Other than that, don't try to overschedule yourself at home, just go with how your body feels. (This from Larrolyn Ward) Avoid excessive trips up and down steps. Avoid getting down on the knees th scrub floors, clean bathtub, etc. instead, use a mop and other long-handled tools for these jobs. Keep tools and supplies in a convenient place where you can get them without too much bending over or sttetching. Plan ahead: gather all your supplies at one time and then sit to work. Keep lists - what needs to be done around the house, what errands need to be done, what needs purchased at the store, etc. Prioritize the 'to do' lists. When running errands, group those in same locale: cuts down on travel time. Multi-task! Fold clothes while watching TV, write letters while waiting for appointments, listen to a child's lesson while cooking, listen to Bible on tape as you drive, etc. Keep a master calendar listing appointments, phone numbers, etc., that you carry with you at all times. As a family, decide what items are most important to be done on a regular basis. Then decide on a fair division of chores. Delegate responsibilities! Reduce clutter. Put things away. If you have two of any item, and can only use one, get rid of the second. Keep laundry caught up by putting a load in the washer the first of each morning and last of each night. Folding clothes can be a family affair while watching TV. Teach children to do their own laundry. Make it a rule to only run full loads, sorting by white, colored, etc. ------------------------------------------------------------------------------ IN THE OFFICE (OR HOME OFFICE) Use a good adjustable chair and a foot rest at the computer. Use a wide-barrel pen with a felt-tip and a soft exterior. It will be easier on your fingers and may even allow you to write more legibly. Use a " Day Planner " and electronic diary for week days from 8:00-5:00. Write in every appointment, meeting or whatever as soon as it is made, or tuck in a card with the information and add it in that evening. Larrolyn Ward, who sent this idea wrote, " I regularly schedule blocks of time to work at my desk. It keeps my days from filling up with too much extra stuff and allows me long periods of time to sit at my desk and work on the computer. " ------------------------------------------------------------------------------ IN THE BATHROOM A good electric toothbrush reduces painful arm movements and also can help reverse the progress of gingivitis. Sit down to brush your teeth, to dry after a bath, and even in the shower (on a shower bench or a built-in ledge). Keep a window squeegee in the shower for each to wipe down the walls before they exit the shower. Cuts down on scum buildup and makes cleaning easier. Wiping down the bathroom sink and other surfaces after brushing your teeth makes deep cleaning quicker. KEEPING UP WITH MEDICATIONS Using a organizer box which you fill once a week makes you less likely to forget to take your medication and also helps keep track of them so that see ahead of time when you will need a refill. Keep all the medicines (RX and OTC) and first aid supplies in a special cabinet (a 910 Cupboard-go there before you need 911!) in the kitchen. It's easier not to have to hunt for something when you need it. (Thanks to Larrolyn Ward for these two hints. ------------------------------------------------------------------------------ TRAVEL Avoid carrying heavy objects. Use your shoulders, not your hands, to support the weight of your purse, briefcase, or suitcase (when you cannot find someone else to carry it for you.) Use a good back support cushion in the car.One good model even has a variable massage function and works off the lighter socket. Get up, stretch, and walk around at least every two hours during a trip. Pack all the items you need for personal comfort: back supports, massage cushions, pillows, your medications, everything you have found that helps you. If you use a wheelchair or scooter, and are travelling by public carrier, call ahead and make arrangement for its transport. Be prepared to instruct the workers its proper care(i.e. disassembly and reassembly). ------------------------------------------------------------------------------ Quote Link to comment Share on other sites More sharing options...
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