Managing Fibromyalgia

Living with fibromyalgia can be a challenge. But there are some things that may help you manage it, including lifestyle changes, exercise,
and medication—including a prescription treatment option that may help.

You should work closely with your doctor, be actively involved in your treatment, and talk about which steps might help you.

Learn about fibromyalgia

The more you know about fibromyalgia, the more able you will be to find ways to manage your condition. Studies show that intensive education may help to manage the symptoms of fibromyalgia.

Exercise for better health

Studies show that many kinds of gentle exercise can ease the pain of fibromyalgia. You may want to try:

• Walking
• Jogging
• Water aerobics
• Stationary bicycling

Always check with your doctor before you start any exercise program. Start slowly and listen closely to your body. It's important not to overdo it. High-intensity exercise (like vigorous swimming) or long exercise sessions may make fibromyalgia symptoms worse. You can start with as little as 5 minutes of exercise a day and work your way up.

Take some simple steps to better sleep

If you find that you are sleeping poorly, you're not alone. With fibromyalgia, pain and poor sleep happen in a circle, with each worsening the other. Fortunately, there is a lot you can do to help yourself sleep better. The National Fibromyalgia Association, the National Pain Foundation, the National Sleep Foundation, and other expert organizations recommend the following steps in general to help people sleep:

• Stick to a sleep schedule. If you go to bed at the same time every night, your body will get used to falling asleep at that time. So choose a time and stay with it, even on weekends
• Keep it cool. When a room is too warm, people wake up more often and sleep less deeply. According to the National Sleep Foundation, studies show that you're likely to sleep better in a room that's on the cool side. So try turning down the thermostat and keeping a fan on hand
• As evening approaches, cut out the caffeine. Caffeine has a wake-up effect that lasts, so it's best to avoid it well before bedtime. That includes not just coffee, but also tea, colas, and chocolate
• Avoid alcohol before bed. That "nightcap" may make you sleepy at first. But as your blood alcohol levels drop, it has the opposite effect, and you may find yourself wide awake
• Exercise in the afternoon. Afternoon exercise may help you sleep more deeply. But exercising before bedtime can make it harder to fall asleep
• Nap if you need to, but be brief. If you're so tired that you must take a nap, set the alarm for 20 minutes. Snooze any longer and you may have trouble falling asleep at night
• Make your room a relaxing refuge. Treat yourself to comfortable bedclothes and snuggly pajamas. Consider a white-noise machine or fan so you can fall asleep to a soothing background sound
• Develop a relaxing bedtime routine. Reading helps some people fall asleep. So does listening to soft music. Do whatever works for you. But try to follow the same routine every night, to signal your body that it's time for bed

Get help in coping

Fibromyalgia is not "all in your head." Still, long-term, painful conditions like fibromyalgia can affect your emotional well-being. A type of therapy called cognitive behavioral therapy has been found to be helpful in some people with fibromyalgia.

Cognitive behavioral therapy was developed to help us see how our thoughts affect how we feel and what we do. Studies show that in some people with fibromyalgia, cognitive behavioral therapy can improve pain severity and function.

Key point to keep in mind: Getting support and having someone to talk with can make a real difference in your management of fibromyalgia.