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cfids: energy envelope

For my CFS Self Help class, I’m working on revising my energy envelope now that I’ve reread that chapter in the book. The original version that I did back in June definitely needed updating.

My targets, or goals for staying inside the energy envelope, are mainly to stick with my daytime rest schedule. I need to be more careful to get naps and then more careful to take breaks between sitting.

  • Sleep: 10+ hours, to bed by 9 or 9:30.
  • Daytime Rest: 1.5-2 hours in the morning; on Saturdays and Sundays, this is increased to about a hour nap in the morning and a 1 hour nap in the afternoon. The extra sleep makes is possible to make it with as little as I do the other days.
  • Activity: Housework must be moderated heavily as to not wear myself out. Walking must be moderated as well - no more than 10 times up and down the stairs a day. Try to get all bills automated so that my brain power isn’t needed to take care of them.
  • Work: I’ve completely left my day job now, except for an couple-a-time-a-week phone call to help people out. I am working a little bit on the computer for my own business, but no more than 16 hours a week - when attempting more, CFS symptoms are much worse. (added this category myself)
  • Exercise: None. Walking up and down the stairs in my house several times a day is about all I can do. And some days, I’m not able to do that.
  • Reading & Computer: Reading and computer reading hasn’t been effected much, although when concentrating on something specific, glasses must be worn as to not tire out eyes. BUT, sitting up time must be regulated; a break once an hour is necessary.
  • Driving: none; don’t feel comfortable with my concentration level as it is.
  • Standing: Limit 10 minutes at a time. If longer, a break must be taken - sit down, and then if I walk longer than 1 hour, I will have severe pain the next few days.
  • Socializing My concentration is down, and so socializing while doing something else at the same time is harder. Very anxious about being with larger groups of people; staying in my comfort zone for only family members and close friends for the most part. Phone calls are making me extremely nervous as well, and so I am letting the answering machine get them whenever I can.
  • Other Illnesses: Make CFIDS symptoms worse. Secondary illnesses are more severe now than before.
  • Emotions : More ups and downs to emotions. When I don’t sleep well, I feel more emotional, and this is makes me sleep worse also.
  • Stressors I seem to find something to stress about even now that I am not working. I try to calm my brain down and just relax, but trying to fall asleep is hard. Being so unhealthy causes its own set of stresses. When stressing, my brain fog seems to be more severe, and I’m much more seseptible to aches and pains.
  • Food: I’m not as hungry right now, and I think some of that is due to the pain that makes my stomach woozy. So I’m eating twice a day, but small meals and blander food to try to keep my stomach from feeling worse
  • Sense Data: My concentration definitely goes down in noisy settings, and I’ve been listening to my music at much lower volumes - unless that’s all I’m concentrating on. Major light sensativity makes it necessary to wear dark glasses when outside. Cleaning supply smells tend to make me feel sick.


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