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Hello Everyone,

Breathing in special ways, such as diaphragm breathing, has three important benefits:

1. It relaxes all the muscles of the chest and abdomen. During times of high stress or pain, these muscles will tighten up and restrict normal body function. Diaphragm breathing can keep these chest and abdominal muscles from tightening and cramping and allow them to relax and loosen.

2. Diaphragm breathing will increase the amount of oxygen that taken into the body. During stress or pain, an individual's breathing will “automatically” become more rapid and shallow. This disruption in the normal breathing pattern often lowers the amount of oxygen you take in, making your feel light-headed and sometimes nauseous. Diaphragm breathing counters this process and actually allows you to increase your oxygen intake.

3. Focusing on breathing does not allow you to focus on noxious events. Human beings can only think of one thing at a time. When you are in pain or under a great deal of stress and tension, you can do two things:

a. Concentrate on how bad you feel or how anxious you are or how bad off things are which make the situation worse, or

b. You can short circuit this vicious cycle and concentrate on something that is physically good for you and that competes with focusing on the painful situation. This is what diaphragm breathing is all about.

Therefore, anyone can learn to get a tremendous amount of control over his or her body’s natural stress response just by breathing correctly. In addition, diaphragm breathing can be done anywhere, at any time. You can be driving, in bed, while at work and no one knows you are doing it.

There are actually common illnesses that are correlated with unbalanced, under-developed, dysfunctional breathing. Breathing affects the following:

-respiratory system
-nervous system
-circulatory system
-digestive system
-endocrine system
-urinary system
-movement
-skin
-and most importantly...mind, body and spirit

Oxygen enhances the body's ability to rebuild itself, detoxify blood, and strengthen the immune system. Oxygen will heighten your concentration, memory and alertness. It is so easy to forget the simple things we can do to help ourselves.

Click on this link to view how to breathe properly: Diaphragmatic Breathing

I hope and pray this session on breathing helps you alleviate fatigue and pain.

Hello Everyone,

I have not posted for awhile. I thought I would just write a few words about credibility. I started off with my title: Are you Credible?

Credibility makes or breaks an individual. You must be honest and upfront about everything in your life. I have tried to be honest with my viewers to help them understand how difficult it is to deal with a chronic illness. This is why I share my own experience, tools, and information.

In order to start feeling good about yourself you have to learn to be honest and upfront about your illness. I know some people have had to deal with criticism, judgment and sometime even loose their jobs. In the end those that are judging them will have to deal with their actions.

It is difficult to accept we are ill, but we cannot start the healing process until we are honest about how we feel. Yes, I have heard many woman state their spouse is not listening or yells at them. Try the following:

1. Go get brochures about your illness and place it in front of them, tell them to read them.

2. Ask them, why were we married? I am suffering from an illness that many people do not understand, please take the time to try and understand what I am dealing with. If my own family does not support me, what am I to do?

3. Do not get angry, sincerity and openness while informing them lays out a solid foundation of credibility.
If your own family does not believe you, seek out friends, doctors, etc.

4. Do not make any promises you cannot keep. If you cannot do the laundry, clean the house, etc., then just let them know. Eventually they will understand and hopefully they will start helping you out.

I just want people to understand that the healing process starts with you acknowledging your illness and sharing that information with your loved ones.

I hope and pray this post has helped someone today.

Fibro Viv

Hello ekikaseven,

Thank you for sharing your experience.  I believe we are brought to this world to experience and learn about life and share experiences.  God created us and is always with us.  Our part is to learn to ask for guidance with a deep sincere need for his guidance.  The words we chose are not as important as the sincere need for his guidance.  In the process we learn to share our experiences and God will help us and guide us along the way.

God Bless and thank you for sharing with others!

Fibro Viv 

LORD TAKE THIS PAIN AWAY One day when I was truly feeling my pain and almost lost my faith in God, I wrote this poem. Just know that you never have to loose your faith. God is always with us. I expressed my pain, wrote the poem and felt better:) So read on..... Lord take my pain away I am begging that you set me free I cannot take it anymore Please take the pain away If only I could find a way To continue with this pain I cannot take it anymore Please take the pain away I know I must continue on For my family and my friends I cannot take it anymore Please take the pain away I am grateful for my life I know I am so blessed Yet I want to ask again Please take the pain away Help me find the strength I need For my family and my friends I cannot take it anymore Please take the pain away Viviana Walters Copyright ©2007 Viviana Walters By Fibro Viv Copyright FibroViv @http://fibroviv.blogspot.com/ NOTE: I hope and pray someone can understand the pain I was in and how I felt. I know we all go through this. It just helps me to share and pray that it helps someone out there!:) Labels: My Own Experience
Invisible Illness CFIDS/FMS

Viv's tips: This is my take on "THE BRAIN" This is my take on the brain: Your brain is a thinking organ that learns and grows by interacting with the world through perception and action. Mental stimulation improves brain function and actually protects against cognitive decline. Just like physical exercise affects us. The human brain is able to continually adapt and rewire itself. While we grow older in age, the brain can grow new neurons. Severe mental decline is usually caused by disease, whereas most age-related losses in memory or motor skills simply result from inactivity. Also the lack of mental exercise and stimulation. Here are some suggestions: This is an exercise that can strengthen neural connections and even create new ones. Switch the hand you are using to control the computer mouse. Use the hand you normally do NOT use. What do you notice? Is it harder to be precise and accurate with your motions? Do you feel like you did when you were first learning to tie your shoelaces? If you are feeling uncomfortable and awkward don’t worry, your brain is learning a new skill. Try other neural building and strengthening exercises with everyday movements. Use your opposite hand to brush your teeth, dial the phone or operate the TV remote. Also, it is important to challenge your brain to learn new and novel tasks, especially processes that you've never done before. Examples include checkers, chess, tai chi, yoga, or sculpture. I know our hands and fingers tend to hurt more times than often, but we should try even wiggling our fingers and toes. Try playing bingo, it helps minimize memory loss and boost your hand-eye coordination. Try to include 1 or more of your senses within everyday task: --Try getting dressed with your eyes closed, --Wash your hair with your eyes closed, --Share a meal and use only visual cues to communicate. No talking. Combine two senses: --Listen to music and smell flowers, --Tap your fingers with listening to the rain, --Watch clouds and play with modeling clay at the same time Break routines: --Take a different route to the store, work, where ever you go, --Try eating using the other hand (opposite of what you usually use), --Try shopping at different stores, for instance, groceries stores, clothes, shoe shopping. I suffer from brain fog and sometimes forget simple things like what a cup is named. I try not to let it get me down. I do get frustrated when I am trying to communicate and forget words or where I was going with the conversation. However, my family just tells me to not worry about it and stop being so hard on myself. So that helps me and I have to practice positive self-talk....reminding myself I am only human and that I am not the only one suffering from this. It is not the end of the world. Plus fatigue tends to affect our thought process along with certain medications. Just keep on trucking baby....you gotta keep on trucking:) I hope my suggestions help someone. I pray and hope everyone has a pain and fatigue free day. Fibro Viv Labels: Viv's Tips
Invisible Illness CFIDS/FMS

I just love that picture of the lady with a butterfly:) Have a great evening. Viv
Invisible Illness CFIDS/FMS

Thank you, I hope it helps someone. Take care, Viv

Viv's tips: PRAYER POSITION STRETCH Hello Everyone, I promised to post a new tip today. It is called the Prayer Position Stretch. I do this several times during the day. It helps, so please try it. 1). Start by holding your hands in a prayer position. 2). Raise your arms over your head keeping your hands together in a prayer position. 3). Turn your palms outward (the front of your hands are now placed together in this position). 4). Stretch your arms downward as you separate your hands bringing your elbows down and place your hands back into the prayer position. 5). Repeat (2 to 3) two to three times. Note: Please make sure to perform this exercise within your pain-free range of motion. I pray and hope this information has helped someone today. Viv Labels: Viv's Tips
Invisible Illness CFIDS/FMS

Viv's tips: TRACK YOUR PAIN I have created a form to help you keep a record of your pain. Take it along with you when you visit your doctor. Try printing several copies and try to fill one out daily. I have tried to make it simple to complete. I know it is difficult to write out everything. DAILY JOURNAL FOR TRACKING YOUR PAIN Full Name _______________ Date ________ What time of the day do you feel your pain? ____When I wake up in the morning ____Throughout the day ____At night ____All of the above ____Other COMMENTS: ______ ______________________________ ____________________ ________ ______________________________ __________________ __________ ______________________________ ________________ What activities caused your pain? _____Walking_____Bend ing_______Going up and down stairs _____Running_____Takin g a bath_____Stretching____Exercis e _____Completing simple household chores____Other COMMENTS: ______________________________ __________________________ __ ______________________________ ________________________ ____ ______________________________ ______________________ Wher e did you feel the pain? ___Hands ___Fingers___Arms___Shoulders_ __Neck___Waist ___Abdomen____ Ribcage___Legs___Feet___Toes__ _Thighs ___Knees____Head___Br easts___Hips____Ankles____Calf ___Other COMMENTS: _____ ______________________________ _____________________ _______ ______________________________ ___________________ _________ ______________________________ _________________ Do you get any burning sensations? ___Yes___No___Som etimes If so, Where? ___Hands ___Fingers___Arms___Shoulders_ __Neck___Waist ___Abdomen____ Ribcage___Legs___Feet___Toes__ _Thighs ___Knees____Head___Br easts___Hips____Ankles____Calf ___Other COMMENTS: _____ ______________________________ _____________________ _______ ______________________________ ___________________ _________ ______________________________ _________________ ___________ ______________________________ _______________ _____________ ______________________________ _____________ Do you get any tingling or numbness? If so, Where? ___Hands ___Fingers___Arms___Shoulders_ __Neck___Waist ___Abdomen____ Ribcage___Legs___Feet___Toes__ _Thighs ___Knees____Head___Br easts___Hips____Ankles____Calf ___Other Rate the level of pain: (1=mild, 5=moderate, 10=severe) ___1 ____5 ____10 _____Other COMMENTS: _____ ______________________________ ____________________ ________ ______________________________ _________________ ___________ ______________________________ ______________ What medication are you taking to treat your pain? Medication/Dosage____ ______________________________ _______ _____________________ ______________________________ ____ ________________________ ______________________________ _ When Taken ______AM/PM Relief? ____Yes____No____Some How long did the medication take before it worked? ___Minutes___Hour _____Hours_____Not at all COMMENTS: ____________ ______________________________ _____________ _______________ ______________________________ __________ __________________ ______________________________ _______ I pray and hope this form helps out someone. Take care, FibroViv Labels: Viv's Tips
Invisible Illness CFIDS/FMS

Viv's tips: SHOULDER EXERCISES SHOULDER ELEVATON While laying down on your bed: 1). Begin with shoulders relaxed, 2). Pinch shoulders upward toward your ears (shrug them up), 3). Repeat this in sets of 3 or 4 about 2 or 3 times. 4). Try doing this throughout the day. NOTE: There should be some tension release during this process. You can also do this standing up straight or sitting up straight. SCAPULAR RETRACTION (Shoulder blade squeeze) While standing up straight do the following: 1). Stand with your arms on your side, 2). Pinch shoulder blades together (squeeze), 3). Repeat this in sets of 3 or 4 about 2 or 3 times. 4). Try doing this throughout the day, if possible. NOTE: There should be some tension release during the process. You can also do this standing up straight or sitting up straight. I hope and pray these tips are helping someone today:)
Invisible Illness CFIDS/FMS

Thank you WHO ~ KNEW, I know how it feels to be in pain. I honestly hope my posts help someone in this world. Have a great week:) FibroViv
Invisible Illness CFIDS/FMS

Viv's tips: USEFUL FORM Here is a form I created that might help some people. Print it and fill it out prior to going to visit a new doctor. DATE:____________ _____ PCP__________________ __Referred by___________________ Descr ibe your problem and symptoms: ___________________ ______________________________ ________ ____________________ ______________________________ _______ _____________________ ______________________________ ______ ______________________ ______________________________ _____ Personal Medical History ___diabetes _________average diabetic reading _______Heart trouble ___asthma _________ Hay Fever ________Shortness of breath ___Bi-Polar _________ Anxiety ________ Trouble Sleeping ___Wear eyeglasses _______High Blood Pressure _______Broken bones Family Medical History ___diabetes ______Heart trouble _______asthma_____Hay Fever _____Shortness of breath ______High Blood Pressure Current Medications Please list all medications you are currently taking along with the dosage and time: _____________________ ______________________________ ______ ______________________ ______________________________ _____ _______________________ ______________________________ ____ ________________________ ______________________________ ___ _________________________ ______________________________ __ Is there anything else I should be aware of as your new Physician? __________________ ______________________________ _________ ___________________ ______________________________ ________ ____________________ ______________________________ _______ What other Physician's are you under the care of? _________________________ ______________________________ __ __________________________ ______________________________ _ ___________________________ ______________________________ I hope and pray this form helps someone today. FibroViv Labels: Viv's Tips
Invisible Illness CFIDS/FMS

Viv's tips: EDUCATING FAMILY & THE MEDICAL COMMUNITY We must all try to understand the concept of this illness and work hard to get better by doing the following: 1). Identify your particular physical and psychological stressor's and eliminate or minimize them. 2). Don't misuse your body on a tolerable day. Pace, Pace, Pace. 3). Prevent muscle deconditioning by doing regular activities such as walking or stretching. You will have to find out which forms of exercise don't provoke your symptoms or make you feel worse. 4). Try at least two or three of the anti-depressant drugs available (such as Elavil, Flexeril, Sinequan, Norpramin, Prozac, etc.). Each of these drugs act different neurotransmitter receptors in the body, so what works for you may not work for someone else. You should try the drug in low doses and give it at least three weeks to determine whether it is working. It is crucial that you don't over-exert yourself. The main thing to remember is that FMS and CFS are NOT stress disorders. We have generalized pain, fatigue, stiffness and morning fatigue, along with other symptoms. Pain is not the only symptom which is prominent in patients with this disorder. Yes, most of us get worse after any form of physical or psychological stress. The worsening of symptoms typically occurs 24 to 48 hours after any sudden form of exertion. It is so important that doctors and the medical community realize that the clinical features they see are not always the most important thing. It really disturbs me that many doctors and journals (literature), reports have equated FMS/CFS (ME/CFS) with labels of depression-like or somatization disorder. Those terms are used too commonly with too little after thought. Sure, patients may fight periods of depression or feel down in the dumps, but that is not to say that FMS or CFS is just another form of depression. If you suffer from depression, you should not be made to feel badly about it by either your family or the medical community. The main thing is to seek help and don't let anyone blame you for feeling blue. FMS is the following: -in the brain -a neuro somatic disorder -a dysfunctional spectrum syndrome -a pain modulation disorder -a chronic (often) debilitating condition of unknown etiology -most probably caused by different factors I hope and pray that the medical community and all family members (those not affected by this disorder), as a whole try to understand what we are all going through. Labels: Viv's Tips
Invisible Illness CFIDS/FMS

Viv's tips: GENERAL TIPS We are the only ones that can take control of our health. I am listing tips to remember: 1). Decrease infections Our immune systems may sometimes be worn down due to sleep deprivation. Common colds and infections are harder on people with chronic illnesses. These new infections tend to place additional stress on our immune system, then it causes our symptoms to get worse. So, we have to practice good hygiene, a healthy diet, pacing ourselves to minimize our chances of developing additional medical problems. 2). Breathing Correctly If you breathe shallow, you could be starving your body and its muscles of oxygen. Some researchers have found that the lack of oxygen been noted to cause tender points and may continue to increase pain associated with fibromyalgia and fatigue. So, when you breathe, your abdomen should expand when you inhale and contract when you exhale. 3). Maintain Good Posture (remember my tip on Posture Scans) Poor posture can cause muscle stiffness and muscle pain. So, be sure to check your posture during the day and do the Posture Scans I noted on my BLOG site, under Viv's tips: POSTURE SCANS. This will help reduce your pain and relax your muscles. Be sure to not keep your back slouched back, shoulders rolled forward, or head forward. Also, try not to slouch when sitting at work or relaxing at home. 4). Lifestyle Changes can help Unfortunately, we have to make lifestyle changes because of our illness. We are unable to continue with our usual day-to-day activities and need to change and prioritize them. The following will help you decrease your symptoms: a. Do not stay up late or get up too early. Go to bed and wake up at the same time if possible. b. Pace yourself----do not overdo. c. Drink plenty of water and be sure not to drink too much before bedtime. d. Eliminate or cut down alcohol and caffeine drinks. e. PACE...PACE....PACE. Please PACE yourself. I pray and hope you have a pain and fatigue free day:) FibroViv Every thing on this site is copyright FibroViv
Invisible Illness CFIDS/FMS
Helium-Where Knowledge Rules

Hello, I know exactly how you feel about wanting to help your children. Just know that the love and emotional support you give them is worth much more than any amount of money. Love does help, I know money helps too, but you cannot place a price on love. You will be in my prayers along with your family. God Bless, Viv
Invisible Illness CFIDS/FMS

Hello Everyone, I am sorry I have not had time to update this website with more tips. You can always go check out my BLOG site for tips. I have been very busy helping my sister with her children. Anyway. here is another tip: Viv's tips: POSTURE SCANS Hello Everyone, I am finally able to update my blog site. I will start adding daily tips and things to do to help you out. I suggest you print these tips and place them in a notebook for easy reach and a reminder to do them daily. Here goes: INTERRUPT POSITIONS REGULARLY WITH POSTURE SCANS POSTURE SCANS AS FOLLOWS: a. Where are your feet when you are sitting...make sure they are under your knees with legs relaxed. b. No slumping while sitting...make sure your shoulders are not rounded, your back is straight and you are sitting on an even surface. c. Are your knees loose?....relax your legs. d. Where is your head while sitting?....Lift collar bone, inhale, exhale but maintain collar bone position. Sit up straight. Try doing this and checking your posture during the day. It really helps. I pray and hope these tips help everyone. I also pray and hope you have a pain and fatigue free day! Fibro Viv Labels: Viv's Tips
Invisible Illness CFIDS/FMS

I have a new forum where people can share information on CFIDS/FMS. Please share your information and experience and post all you want (of course it has to be nice and legal):)
http://themightychicken.com/fi broviv/

Does anyone suffer from swollen hands, legs, etc.? Hello, I thought I would write up some tips for those people that suffer from swollen hands, legs, etc. Due to this illness and even prior to it, I suffered from swollen hands and feet. These are some of the things I did that helped me: 1). When you go walking, take your rings off and wear looser tennis shoes. 2). Reduce your salt intake. 3). Drink sport drinks that help replace electrolytes, but not too much. 4). Drink water, forget about sodas and carbonated drinks. 5). Try moving your arms, hands, feet and legs around to help the circulation. I know some people cannot exercise, but try simple stretching and just swing your arms and make a fist with your hand, then spread your fingers open. Lift your legs and twist your feet around. 6). Massages also help circulation. Basically watch your diet and drink intake. It makes a big difference. I pray and hope this post has helped someone today.
Invisible Illness CFIDS/FMS

How our Body Controls Pain Hello Everyone, I have not been feeling very well lately so my posts are not very long. I do hope they have been helpful. Here is some information on how our body controls pain: Pain signals travel through a system of nerves in your brain and spinal cord. Sometimes your body tries to provide relief by producing chemicals that help block pain signals. These chemicals are called endorphins. They are morphine-like painkilling substances that decrease the pain sensation. Keep in mind that there are different factors, including our thoughts and emotions that cause the body to produce endorphins. Let me give you an example, a Mother is driving her child to school and is in a sudden car accident, she is so worried about her child that she does not even notice she has a broken wrist, arm, etc. The concern for her child has caused the natural release of endorphins, which block the pain signal. Our body also produces endorphins in response to external factors, such as medicine. Codeine is one example of a powerful pain-blocking medication. Other external pain control methods used are heat and cold treatments that can stimulate the body to either release endorphins or block pain signals in other ways. I want you to start thinking of ways to "Manage Your Pain". Try thinking of pain as a signal to take a positive action rather than an ordeal you have to deal with. The first step is to learn to manage the pain and take some positive actions to counter the pain. We have to learn to take control of the pain in order to help ourselves. Our mind plays an important role in how we feel pain and respond to illness. Some of use feel helpless and depressed, admit it, I have felt these emotions. It is understandable, however, we have to take control of these emotions. Due to these feelings come decreased activity, low self-esteem and increased pain. This is an example of how we can use Cognitive Behavior Therapy to help us build a sense of personal control by adjusting our thoughts and actions. So what is it I am trying to communicate? 1). Keep a positive attitude 2). Do not focus on pain 3). Practice positive self-talk 4). Change your pain habits 5). Create a pain management plan 5). Take your medicines wisely I am working on a pamphlet to help you manage your pain. As soon as I have completed it, I will add it so you can download it. Hang in there! I hope and pray that is information has helped someone today!
Invisible Illness CFIDS/FMS

How To Make Your Own Heat/Cold Therapy Pads Hello Everyone, One of the things I learned during my Pain Management sessions was "How to make your own heat and cold therapy pads." I know there are many of us that cannot work or have limited budgets, so here is this tip: Ingredients: * Thick material (this project calls for 18",but you can make the heating pad any size you want. * Sewing machine or needle and thread * Flax seed or wheat * Essential oil (if you want to add it for aromatherapy), not required. Directions: Bu y or use strong material like cotton, strong silk or cotton woven material, or canvas. Make sure the material has no give to it. You do not want it to stretch. Please remember it needs to be real thick so when the wheat is heated (and it gets pretty hot) that you don't burn yourself. 1). Cut a square about 18" each side and fold it in half so it's inside out. It will be oblong shape. 2). Stitch down one short side and the long side. A sewing machine works best as you need short stitches close together, so the wheat doesn't come out. 3). If you stitch by hand go over it again to make sure the stitches are tight. 4). Turn it the right way in so the seam is on the inside. 5). Use the Flax seed or Wheat, it needs to be the whole kernel. 6). You should fill the bag about 1/2 way, then stitch the one side that is left, sealing it tight. 7). If you decide to use essential oils, sprinkle on the material for aromatherapy. 8). You will need to microwave it about two minutes. I have had a couple of microwaves, and they seem to heat differently. So please test it out a few minutes at a time to see how much time you need it in your microwave. Just be very careful not to overheat. It can also be placed in the refrigerator or freezer if the cold therapy is better for you. I personally prefer heat. This step is not necessary, but you might want to try it: Try to divide the bag into sections. Maybe in 4- put in 1/4 of your seeds then stitch the bag 1/4 of the way up, drop in another 1/4 of the seeds and stitch those in, repeating for the rest, so you will have 4 compartments full of seeds, instead of one big one. This is keep your seeds fairly distributed throughout your hand made heating pad. You can try making these in different sizes and shapes. You might want to make a horseshoe shape for your neck, or a small pillow to hold while you sleep, big square for your back, etc. The key is to make sure you have enough seeds to fill 1/2 of the bag. It takes about 1lb for an 18 inch bag. Why spend money buying these products, when you can make them yourself. They also make nice gifts. I hope you enjoy yours. I hope and pray this information helps someone today! Have a pain and fatigue free day:) Fibro Viv
Invisible Illness CFIDS/FMS