Sleep details: only 3 sips, still p 6x, drink earlier? 8h21 really seemed enough!
& Passiflora & Gastritol & psyllium at meal ?19:30, Mg ?21:00 GABA 21:50, exercises0.
0:00 2’ p1 th
0:16 8’ FCS due to unrest p1 teeth th wart (drk)
1:45 3’ p2
2:49 3’ p1 th, 1 sip, fw1’
4:46 3’ p1 th, 1 sip, fw1’
6:46 3’ p1 th, fw1’
Lipstick on dry lips, eye mask cos of sun, still a bit of neck ache, unrest, despite heavy eyes.
-7:11? yes, I’m awake!
Sum: 1h32+7h11-(2+8+3+3+3+3=)22’= 8h43-22’=8h21, up 6x (22’)
Activity-details: music 1h30, shops 30', cycling 15', hard yard work 2h, tired at 18:00
2 shops 30’
Hard yard work 2h
Cycling (expected) 5+5+5=15
650mg GABA, 2x45mg Mg, 2x290mg passiflora: Sleep, energy, but tired at 18:00 (short sleep, yardwork).
Acupressure: Still good for stiffness, energy, sitting.
Physio-type self-treatments: 50', fibro-work 4h10
Timing, cold shower 2x(10’), palpate 1’, belly 3’, back 7’, workout 7’, twist-stretch 2’, marionette-hang 1’, thumbnails 12x30’’, gums 2x30’’, = 49’…
AuTr ‘, hunchback-hard-cushion ‘, neck 1+ ‘, V ‘, neck 2 1’, yoga ‘, loins 1’, breath-hold 11’, shaking dance 1’, RR x2’
Fibro-work: 21:15-48 33’ 22:01-22:28: 27’ Night: 4’ 7:20: 1h17 +4’ 9:20: 20’ 19:00 60’? 25’ = 4h10
Lying, sitting & GI: All quite good.
Talking: Introverted day today, apart from talking and doing a bit of yardwork with an old neighbour.
GI: Good. Using psyllium & Gastritol does help reduce the Mg malate & GABA burning as planned.
#18 Good to get some house- and yardwork instead of fibro work done today
#11 Small dispute with neighbour turned into a good deal: doing garden work in exchange for now being able to use the garden.
#12 My acupressurist texted me if she could borrow Trudy Scott’s Antianxiety book after all…
Abbreviations & explanations
Entries start with night meds & sleep, before activities & treatments, because the “night before” is vital. So Fri-day starts with Thursday night, the night before Friday.
Pain "7" = crying (/out) point; my 1 is others 2-3, and due to pacing/treatments
My wife says my 7 is other people’s 12. 1 is probably 2-3. Due to pacing, keeping work down to 25% (12h/wk) and all my treatments (acupressure, GABA) and physio self-treatments I manage to keep getting my pains & Ache down quickly. 3 usually means the Ache, not pains; these I address individually, often automatically and on the fly now, e.g. twist-stretching everything or something specific after getting up.
TIME DATA, e.g. ' = mins, h = hours, 18:10:40', date YYYY-MM-DD
’ = mins = minutes, ‘’ = secs = seconds, h is hours as time length, 3h is 3 hours long, 3:00 is 3am, 15:00 is 3pm. 18:10:40’ means 40 minutes, starting at 18:10, = 10 minutes past 6pm up to 10 to 7pm. The date is the logical digital standard: YYYY-MM-DD.
SLEEP: slp, w, lbu/LBU, RLS, p, i
slp = sleep; reasons for getting up: w = (a)wake, lbu/LBU: lower back unrest (‘RLS’?), p: pee, p2: pain 2 of 7 before peeing, i: ideas.
ACTIVITIES: TT, e.g. "5:1"
TT = table tennis, 5:1 = score, usually showing how well I’m feeling: energy, relaxedness & alertness if the first number is much higher than the second.
SELF-TREATMENTS (about everything else...)
The self-treatments listed are only things that I’m spotlighting & rewarding myself for at the mo by counting them; much of what I do at night is self-treatment to get back to sleep or alleviate (1-2h/d), certain regular movements at daytime, like twist-stretching (30’), writing this blog is self-treatment (30’-60’/d), and the further fibro-work is an indirect form.
Self treatments are usually preventative or always have the same positive effect (e.g. cold showering improves Ache and sleep) - at least I do them for that - and I use “” to show what I’m doing to alleviate something and mark it off in the details “/” whether it works well enough for a time or doesn’t’, e.g. Ache cold fast shower “”
fw = fibro-work, meaning reading and writing this blog, the reference base, on 4 fibro-forums and researching fibro-stuff on the web.
AuTr = Autogenic Training (usually to actively get - back - to sleep, so counting it as sleep and AuTr…),
cold/FCS = Flash Cold Shower (20’’-60’’) , I count it as 10’ tho. At night with ear plugs & all lights off.
breath-hold/WHM-B-H = Wim Hof Method Breath-Holding,
Neck 1 is stretching top right to bottom left, vice versa & sky/ground, neck “1+” is stretching far further diagonally downwards, neck 2 is pressing my head against my hand “without moving”, left right and front.
loins = loins/groin = stretching the ligaments there.
ex = exercises
HWB = Hot water bottle,
RR = bp = blood pressure (Riva Rocci), plus pulse. Used to be normal, plus sometimes white coat syndrome, went up since fibro, seems to have gone down again, but I’m still sort of on meds, candesartan 16mg, instead of 8mg plus lercanidipine, cos I saw that c. has less side effects.
“V” for loins = lie on back, legs up and let legs fall to sides;
twist-stretching more for the loins