Chronic Fatigue Syndrome Day Activities



Chronic Fatigue Syndrome Day Activities


Chronic Fatigue Syndrome Day is celebrated on May 12 each year.


If you suffer from Chronic Fatigue Syndrome or you just feel tired, this is a good day to do something to improve your symptoms.



Chronic Fatigue Syndrome Symptoms
Chronic fatigue syndrome (CFS) is also known as systemic exertion intolerance disease (SEID) or myalgic encephalitis (ME).

The cause of chronic fatigue syndrome is not known but it is thought to be triggered by viruses, stress, hormonal imbalances and poor immune system functioning.


Chronic fatigue syndrome symptoms include extreme fatigue which does not improve with rest and which is not caused by a medical condition like diabetes, hypothyroidism (underactive thyroid), anemia, anxiety or depression.


This extreme fatigue which can last for 24 hours after physical exertion, can also be associated with muscle pains, joint pains, headaches, insomnia and "foggy brain" (memory loss and inability to concentrate).



Chronic fatigue syndrome treatment book


Chronic Fatigue Syndrome Day Activities
There is no cure for chronic fatigue syndrome (CFS) and its treatment aims at relieving the symptoms. This can be achieved by using the following natural therapies:
1. Aromatherapy
2. Bible therapy
3. Cognitive restructuring therapy
4. Nutrition therapy
5. Relaxation therapy
6. Sleep adequately
Aromatherapy for Chronic Fatigue Syndrome Treatment


Aromatherapy for Chronic Fatigue Syndrome Treatment
Aromatherapy oils that are used to treat chronic fatigue syndrome include clary sage essential oil, eucalyptus essential oil, lavender essential oil, lemon essential oil, peppermint essential oil, Roman chamomile essential oil and rosemary essential oil.

The following are some aromatherapy recipes that you can use to treat the symptoms of chronic fatigue syndrome:

Aromatherapy recipe for physical fatigue treatment

Mix these essential oils in a small dark bottle.
Add 12 drops of this essential oil mixture to a cup (250ml or 8oz) of sweet almond oil to create a body massage oil.
Apply this mixture on your body to relieve physical exhaustion.


Aromatherapy recipe for insomnia treatment

Mix these essential oils in a small dark bottle.
Add 3 drops of this essential oil mixture to a cotton ball and place it inside your pillow case.
Enter your bed, inhale the soothing oils and drift of to a restful sleep.




Bible Therapy for Chronic Fatigue Syndrome Treatment

Bible Therapy for Chronic Fatigue Syndrome Treatment
Bible therapy for Chronic Fatigue Syndrome treatment includes:

Praying

The Bible offers prayer as the answer for suffering for it asks, “Is anyone of you suffering? Let him pray.” (James 5:13)

Therefore pray if you are suffering from chronic fatigue syndrome because it is the Lord Who heals all your diseases. (Psalm 103:3)

Studies have also confirmed this by showing that prayer can reduce the symptoms of some diseases so Pray without ceasing. (1 Thessalonians 5:17)

As you do so, ensure that you use Scriptures since the sword of the spirit is the word of God (Ephesians 6:17). 

Scriptures that you can use as prayers for chronic fatigue syndrome include:
Heavenly Father I ask You in the name of Jesus to heal me because my body is troubled by chronic fatigue syndrome. (Adapted Psalm 6:2)  

Heavenly Father I ask You in the name of Jesus to heal me and I shall be healed of chronic fatigue syndrome. (Adapted Jeremiah 17:14)

Heavenly Father I ask You in the name of Jesus to heal me because it is written that if I serve You, You will take away sickness from me. (Exodus 23:25)


Believing

When you pray, believe that God can heal you because we are told to Ask in faith, without doubting because the person who doubts is like a wave of the sea, driven and tossed by the wind. Let not that person suppose that they will receive anything from the Lord because they are double minded and unstable in all their ways. (James 1:5-7)

Having faith is also important because Jesus told many people who had been healed of their conditions that Your faith has made you well.”

Therefore, since Faith is the substance of things hoped for and the evidence of things not seen (Hebrews 11:1), you have to feel the substance of the thing you are praying for in your heart and see it with your mind's eye when you are praying. 

So as you pray to be healed of chronic fatigue syndrome, feel yourself becoming energized and visualize yourself as strong and healthy.



Chronic fatigue syndrome treatment book


Cognitive Behavioral Therapy for Chronic Fatigue Syndrome Treatment


Cognitive Behavioral Therapy for Chronic Fatigue Syndrome Treatment
Cognitive behavioral therapy includes cognitive restructuring and behavioral therapy which is changing the thoughts and actions that contribute to the fatigue  respectively.


Cognitive Restructuring 
Cognitive restructuring is changing the wrong thoughts (cognitive distortions) that contribute to feeling fatigued.These wrong thoughts include:  

Shoulds and Should Nots

This wrong thinking pattern causes a person to hold themselves to a set of strict rules of what they must and must not do. Failure to keep those strict rules results in feeling guilty and frustrated.

For example, they can think, "I should walk for 30 minutes every day."
Questions to challenge the validity of the cognitive distortion:
Is this a case of ‘shoulds’ and ‘should nots’?
Am I holding myself and others to a set of strict rules of what I must and must not do?
What facts support my opinion?

Positive, rational thoughts to replace the cognitive distortion include:

I could walk every day. 


Mental Filter

This wrong thinking pattern causes a person to magnify the negatives while ignoring the positives.
For example, they can think, "I am a total failure because I sat down three times during my walk."
Question to challenge the validity of the cognitive distortion:
Is this a case of using a mental filter?
Am I magnifying the negatives while ignoring the positives?
What facts support my opinion?

Positive, rational thoughts to replace the cognitive distortion include:

Even though I sat down three times, I finished my 10 minute walk. 


Behavioral Modification
Behavioral modification is changing the actions that contribute to the excessive fatigue. This behavioral therapy can include:


Setting Weekly Activity Goals
Setting goals of the activities you will do each week helps you increase your level of activity since you have a target to work towards.

Therefore write down the activities you would like to accomplish each week and work to achieve them. Once you have achieved them, increase your goals. 
For example you can set an activity goal of exercising for 5 minutes each day and once you have achieved that goal, increase it to exercising for 10 minutes each day.

Setting Daily Activity Periods
Scheduling periods of activity and rest the day helps to maintain a balanced level or activity. Doing this also helps avoid boom or burst cycles which are short periods of relatively intense activity followed by long periods of rest. It also helps avoid long periods of rest during the day since this can lead to poor sleep at night.
Therefore divide the hours of each day into activity periods and resting periods. 
For example, you can decide to work for 45 minutes each hour and rest for the remaining 15 minutes.

Chronic fatigue syndrome treatment book



Relaxation Therapy for Chronic Fatigue Syndrome Treatment


Relaxation Techniques for Chronic Fatigue Syndrome Treatment
Psychological stress is one of the factors that is strongly linked to CFS. 

Regularly practicing relaxation techniques like the following can therefore help in its management:



Abdominal Breathing 
Abdominal breathing is one of the easiest ways to counter the body's stress response. It is also the simplest relaxation technique since all it involves is taking a deep breath through your nose, holding your breath for a few moments and then exhaling completely.

Therefore, sent a timer and take 5 abdominal breaths each hour you are awake to ensure you remain relaxed throughout Chronic Fatigue Syndrome Day and all the other days. 




Meditation

Meditation is another effective relaxation technique that has been shown to be beneficial for the treatment of chronic fatigue syndrome.

To meditate, loosen your clothing, lie down in a quiet place and focus your mind on healing Bible verses like the following:

I have been made well. (Adapted Matthew 9:21)
By His stripes I am healed. (Adapted Isaiah 53:5) 
He sent His word and healed me. (Adapted Psalm 107:20)


Chronic fatigue syndrome treatment book



Exercise Therapy for Chronic Fatigue Syndrome Treatment


Exercises for Chronic Fatigue Syndrome Treatment
Gentle exercises can help you feel more energized. 

Therefore schedule at least five minutes each day to do stretching exercises and low impact aerobic exercises like walking and swimming.


As your energy levels improve, increase the minutes you spend doing the exercises until you are able to work out for 30 minutes four times a week.





Chronic fatigue syndrome treatment book


Nutrition Therapy for Chronic Fatigue Syndrome Treatment


Nutrition Therapy for Chronic Fatigue Syndrome Treatment
Diets that are said to be beneficial for managing chronic fatigue syndrome include those which are rich in the following nutrients:


B complex vitamins 

Since studies have linked low levels of the B complex vitamins to chronic fatigue syndrome, increase your intake of:
Vitamin B12 rich foods like chicken, eggs, fish, milk and cheese.
Vitamin B9 rich foods like dark green leafy vegetables, broccoli and oranges.
Vitamin B6 rich foods like bananas, beef, sweet potatoes and wild salmon.
If that is not possible take a Vitamin B Complex Supplement.


Vitamin C

Vitamin C is another important nutrient for a CFS diet and it can be obtained by eating oranges, tangerines,lemons and other citrus fruits as well as red bell peppers. if you are unable to take adequate amounts each day, take a Vitamin C Supplement.


Chronic fatigue syndrome treatment book


Sleep Therapy for Chronic Fatigue Syndrome Treatment



Sleep Hygiene for Chronic Fatigue Syndrome Treatment
Chronic fatigue syndrome day is the perfect day to improve your sleep hygiene so that you can sleep promptly at night and wake up refreshed in the morning. 

To do this:

1. Dedicate your bedroom for only sleeping and making it conducive for sleeping by getting a comfortable bed, reducing noise levels, keeping it dark, maintaining it at your ideal temperature.

2. Restrict sleeping during the day and set specific times for going to sleep each night and waking up in the morning.  


3. Establish a relaxation routine to help you wind down before you sleep each evening. This can include turning off electronics, lighting aromatherapy candles, taking a warm bath and listening to calming Christian instrumental music.




More Chronic Fatigue Syndrome Resources









Chronic fatigue syndrome treatment book






9 comments:

  1. Thank you for helping us raise awareness of ME/CFS this month, Miriam. And thank you for the shout out. I am sure I'd be falling apart were it not for the grace, strength, peace, joy and comfort of the Lord which passes all understanding.

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  2. Amen to that! I feel exactly the same way!

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  3. Lots of helpful tips here! I have a couple of friends who struggle with this and I agree, raising awareness is important. Visiting from LMM.

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  4. All of these suggestions sound like they would be very helpful. I love aromatherapy and have been adding to my collection of essential oils.I do think all of these ways you've suggested are important because we are complex human beings and need to address each of these areas. Blessings to you and thanks for sharing with us at the #LMMLinkup!

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  5. Thanks so much for sharing. The promises from God's Word you shared are very helpful. Blessings to you.

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  6. I think aroma therapy can be helpful with many things. Thanks for sharing this information.

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  7. I'm not familiar with much around aroma therapy, but I do know that my peppermint scented lotion is a real pick me up!

    ReplyDelete
  8. I like the holistic nature of the ideas you've shared! Thanks for linking up at Booknificent Thursday on Mommynificent.com!
    Tina

    ReplyDelete

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