Self-help Articles

by Robin August, Ph.D., LCSW

Cognitive Behavioral therapy (CBT) asserts that you feel the way you think. If you want to feel better, you have to change the way you think.

For example, people with fibromyalgia, chronic fatigue and other illnesses may think to themselves “I cannot tolerate this pain.” This thought may make them feel depressed and anxious as well.

Using CBT would help you change the way you think about the pain to something like “I am in pain today but it doesn’t mean that I will always be in pain. I have strategies to minimize the pain.

What can I do right now to help myself?” CBT in now a part of many treatment programs for patients who experience chronic illness and it is also utilized in the treatment of Fibromyalgia and Chronic Fatigue And Immune Dysfunction Syndrome (CFIDS).

Your list of actions might include:

• getting a massage
• taking pain medicine
• distracting yourself by watching a good movie or
• taking a warm bath.

Your list of comforting thoughts might include:

• there are good things in my life
• I have a significant other who cares about me
• I have resources with which I can help myself.

Don’t forget, this list of helpful actions and thoughts are created by you and based on the things that make you feel good. Your action might not take away the pain, but it might just reduce it. It may also help you feel less depressed, less helpless and less anxious.

It has been demonstrated that using cognitive behavioral therapy along with relaxation methods, Qigong and an educational program focusing on mind- body connection reduces fatigue, pain, and sleeplessness as well as improving function, mood and general health.

Card Trick For Fibromyalgia, Chronic Fatigue and Chronic Pain

When you are having a good day, get yourself some index cards. On each card list something you can do for yourself or say to yourself.

Your group of cards might include these actions:

• take a warm bath
• talk with a friend
• go for a walk
• listen to music and more.

Put one action or thought on each index card and put the cards away in a place that you will remember, like a desk drawer. When you are having a bad day and possibly experiencing brain fog or fibro fog, it may be difficult for you to remember the things that you ordinarily can do to help yourself. So, all you need to do is get the cards out and pick one action or thought out that might help you the best. Give it a try.

This is personal with me; I struggle with fibromyalgia, chronic fatigue syndrome and pain every day. I know you can get help and that you can help yourself feel better. It is recommended that you talk with your physician or psychotherapist about using cognitive therapy techniques.

References:

Bennett R, Multidisciplinary Group Programs to Treat Fibromyalgia Patients, Rheumatic Disease Clinics of North America, Volume 22, Issue 2, 351-367.

Singh BB, Berman BM, Hadhazy VA, Creamer P., Alternative Therapy Health Medicine, 1998 March; 4 (2): 67-70.

About the Author:

Robin August, Ph.D., LCSW. Dr. Robin August obtained her Master’s in Social Work and her Ph.D. in Psychology from major Universities. She has also studied Life Coaching. She has been in private practice since 1987. She specializes in working with survivors of child abuse, coping with chronic illness, depressive and anxiety disorders, life coaching and general psychotherapy. She lives in the beautiful Smoky Mountains where she enjoys the outdoors. Dr. August also lives with Fibromyalgia and Systemic Lupus so she brings a unique personal understanding to her work.

Check out her SelfhelpMagazine blog on Fibromyalgia and Chronic Fatigue Syndrome Tips. She would appreciate all of your comments.