What Works for You?

The Section of Rheumatology at Dartmouth-Hitchcock Medical Center in Lebanon, NH offers a monthly Fibromyalgia Shared Medical Appointment (SMA). Knowing that self-care and self-advocacy is a huge part of learning to live with fibromyalgia, we ask patients to share their strategies, tips, lifesavers, and approaches to well-being with one another. This section of the FEAT site is a compilation of what people have shared, organized into categories. Many of the categories overlap: self-care IS medicine, and bodywork IS quality of life...
If you have any suggestions you'd like to share, please contact us. The suggestions below come from Fibromyalgia patients attending the SMA's at DHMC. They might be helpful to you, and should not be taken as hard-and-fast medical advice.

Supplements, Aromatherapy, & Topical Treatments
Overview: Topical Treatments (from Clearing site)
Overview: CBD for chronic Pain (from Clearing site)
Melatonin
B vitamin complex
Turmeric (capsules)
Turmeric (in tea)
Turmeric with black pepper and tart cherry
Magnesium supplement for brain fog, in drop form - take this in fruit juice
Magnesium citrate supplement
Magnesium glyconate supplement (won't cause GI distress)
CBD salve
CBD bath bomb
CBD foot rub\
Homemade pain and inflammation salve: THC, CBD oil, menthol crystals, beeswax, in cayenne-infused olive oil
Green Mountain CBD Oil
Charlotte's Web CBD Oil
Hemp oil
Hemp seeds
Medical marijuana
Marijuana candies
Epsom salts in bath for magnesium
Dr. Hauschka brand witch hazel, lemongrass, and arnica cream for sore muscles after exercise
Deep blue lotion
Lidocaine balm and patches
Peppermint oil (topical)
​Salonpas cream
Voltaren cream
Aromatherapy bath-bombs with magnesium flakes, Dead Sea salts, lavender, may chang, and marjoram
Aromatherapy lavender, may chang, and marjoram inhaler at work
Turmeric drink with warm milk, black pepper, and ginger
Aromatherapy lavender spray at bedside
Vitamin D supplement
Vitamin D3 supplement
Thieves essential oil for relaxation
Fibroplex supplement
​CBD Freeze Roll-on
Digestive bitters
Magnalife supplement for restless leg syndrome
Hyland brand homeopathic treatment for restless leg syndrome 
Ken's Best / Catherine's Choice Aloe Vera capsules for IBS
Herbal tea - red clover, comfrey, nettle, oatstraw

Medications
Aleve & Ibupropfen (NSAIDs)
Lyrica 
Savella
Cymbalta
Gabapentin 
Neurontin
Flexeril
Tramadol
Trazodone for sleep
Micro-doses of naltraxone for pain
Medical marijuana - low THC, high CBD - helps with sleep and pain
THC injections for severe pain days - helps with pain and energy levels
Theragesic topical cream
T3 thyroid topical cream
Hemp oil with rosemary cream, from medical marijuana dispensary
Magnesium oil spray for tender areas
Low-dose Naltraxone (get from compounding pharmacy like Colonial Pharmacy in New London)
Amovig migraine medication
 
Tools of the Trade
Heating pad (my favorite thing in the world isn't my husband anymore - it's my heating pad)
Corn heating pads (also check Etsy for individual sellers - some have lavender-scented or barley versions)
Heating blanket at work
Heated rice/corn in a sock
Grabber for reaching things
Sock tool for putting on socks
Special toenail clippers with long handles
Feng shui/yoga room with controlled lighting and sound, equipment for stretching
CRYOPAKS = excellent icepacks in different shapes/sizes
Little blue ice-packs
Ice-It sleeve to hold ice-packs
Clay-based heat pack
Stepping onto a cold floor
Weighted blanket to soothe anxiety
Sleeping under very light covers
Lavender-scented, heated eye pillow
Memory-foam cushions in the car, and to bring in for appointments
Memory foam mattress topper
50lb bags of epsom salts - less expensive, don't have to worry about running out
Lacrosse ball or tennis ball for rolling out sore muscles
Pillows to make sitting posture more comfortable
Trial & error - find out for yourself
Copper compression garments - sleeves, gloves, shirt, leggings
Migraine photophobia glasses
Twin-size electric blanket for when watching TV
Quartz crystal heart to hold in times of stress
Himalayan salt lamp for relaxation
Wave projector light for sleep
White noise machine for sleep
TENS unit for pain & muscle tension (you can get a prescription to pay for this)
Everhealth brand orthotic sandals/flip-flops
Arthritis gloves
Elbow, wrist, and thumb splints - also for sleep

Movement / Exercise / Physical Therapy
Overview: Physical Therapy and Chronic Pain (from Clearing site)
Aquatherapy/Pool therapy/Water-based physical therapy/Hydrotherapy  - reduces weight-bearing & takes pressure off joints (some insurance plans will pay for this)
Swimming
Swimming in salt-based pool if sensitive to chlorine
Water aerobics
Aqua-Zumba
MELT Method
Cervical foam roller
Foam roller before bed - it hurts, but it helps the body "melt"
Walking every day, even if only to get the mail
Walking with a friend
Walking with music you like
Walking with espresso
Chair/back stretches
Getting outside
Treadmill
KEEP MOVING!  Even if slowly
Yoga - helpful for brain and connective tissue
Restorative Yoga
Yin Yoga
Gentle Yoga
Yoga Nidra deep relaxation
Short stretching breaks throughout the day
Pacing indoors to keep muscles moving
Before getting out of bed, stretching "like a gymnast" - till everything feels stretched
Bohemian Beautiful youtube pilates/yoga channel
Go to Zumba (or any) exercise class and advocate for yourself by doing it at YOUR level, to meet YOUR needs
Gentle, slow stretching before getting out of bed
Yogawakeup app to begin the day with gentle yoga in bed
Tai chi for balance, body awareness, sense of your own space
Physical therapy
Stretch in shower
5000 steps a day
30 minutes - 1 hour limit for sitting sessions
Diamond Dallas Page Wake Up routine
Secret stretching all day to avoid going stiff

Quality of Life
Baths
Float in bath with epsom salts & lavender
Hot tub! some insurance plans will cover this as "durable medical equipment"
Soak in cold water
Fan at night for coolness/white noise
Coloring books
Recolor App 
Pets -> funny & do not talk back, understanding/companionable
Horses
Keep occupied / "working with negative space"
Be a good advocate for yourself
Good support from loved ones
Educate those around you about pain / touch
Distance yourself from problematic family dynamics
Supportive work environment
Crafting / crochet & donating goods
Donate hair through Locks of Love
Collect teddy bears at yard sales for CHaD
Random acts of kindness at work
Selfless giving helps to bring good wishes for oneself
Engagement itself is a relief
Do purposeful work 
Gardening >> sense of accomplishment
Take a drive with good music
Put warm bathrobe on, straight out of the dryer
Sit in sun for Vitamin D
"Tell everyone to go to Hell, and pass the cheese"
Catnaps during the day
Understand that though fibro hurts, no tissues are being damaged.
Don't fall into sedentary life - keep moving
Sit/Stand desk at work
Pray at work
"Remove yourself before you start gnawing on someone's bones" 
Get up and move around regularly
Take breaks 
Cool mist diffuser with lavender 
Limit contact with negative people
Tell ridiculous jokes with a friend
Check local resources from centers for aging well
Have different strategies / resources for different situations - not everything always works
Paint kindness rocks and leave them everywhere, with good wishes for whoever finds them
​Establish a healing space for yourself at home
Landscape photography as a way to keep moving/active
Setting aside time to relax (break from child care)
Gratitude / counting blessings

Sleep Quality
Essential oils for sleep - spritz on pillow
Guided meditations on computer next to bed, to help go to sleep / go back to sleep
Turn off screens one hour before sleep
Deep, constant pressure from service dog during sleep
Sleep study to address sleep difficulties
Sleep study to address partner's/spouse's sleep difficulties
Take-home sleep study for those who are anxious about sleeping in medical setting
CPAP machine for sleep apnea
Mouth guard to keep airways open
Doterra brand Serenity essential oil for sleep
Heated blanket on bed, under bottom sheet
Learning how to stay up during the day, so that you can sleep at night
Wrist braces for sleep
Tooth guard for sleep
Body pillow for sleep
Iso Cool mattress topper helps with sleep comfort
Sleep number mattress
Quilted hammock to release tight back
Heating pad on feet to stop feeling irritated
​Solfeggio app to go to sleep or go back to sleep
Calm app  for sleep stories, guided meditations, music
​Relaxing music by Peder Helland
​White noise machine
Fan for white noise
Wave projector light
Pillow with elastic band to place between knees while sleeping
Body pillow to create a clear boundary of your space in the bed
Epsom salt foot bath before bed to relax
Sleep hypnosis recordings on YouTube
Dark, cool, humid space
Weighted blanket
Small glass of red wine at bedtime

Other treatments 
IV Lidocaine infusions
Flotation in Epsom salt tank
Therapeutic glasses to help with brain fog - similar to TBI treatment - with Dr. Amy Pruzenski  in Portsmouth, NH
Consultation with Functional Medicine doctor 
Dry-needling with physical therapist
​Cranio-sacral therapy
Forest bathing 

Providers
Dr. Alicia Zbehlik, DHMC Rheumatology
Therapeutic glasses to help with brain fog - similar to TBI treatment - with Dr. Amy Pruzenski  in Portsmouth, NH
Dr. Roger Murphree, yourfibrodoctor.com
Dr. Rebecca Chollet, Naturopath in WRJ https://www.uppervalleynaturalhealthcenter.com/

Inner work
Transcendental meditation 2x/day w/ a mantra "settles everything down" & helps with anxious/discursive thoughts
Cognitive behavioral therapy (CBT)
Knowing how to separate fibro from what/who you are
Centering Prayer
Dialectical Behavior Therapy (DBT) therapy / mindfulness class + workbook by Marsha Linehan
Crying to relieve anger, frustration, pain
Headspace app for scheduled, guided meditations
Calm app
Sit in sun to meditate
"I am enough" mantra
Make peace with being in pain some of the time
Make peace with taking medications
Meet "fibro fog" with curiosity and kindness
Deep breathing to be with pain
Understand that Fibro is a chronic unseen illness, like anxiety, depression, and addiction. You are not alone.
Have a "say no script" ready for work and family use.

Bodywork
Myofascial release massage
Trigger point therapy (Avril @ Kingwood Therapy in Randolph is excellent) 
Crystal wrap over painful areas
Acupuncture - every 2 weeks
Touch therapy
Vibration
Hysterectomy (to address severe endometriosis)
Walmart in-store massage chair - $5 for 15 minutes
Soft-tissue chiropractic
Chiropractic to address alignment issues
Sound healing and relaxation
Reiki
Yoga ball therapy
Physical therapy to address movement & positioning
Rolfing
Alexander Technique, Feldenkrais, Pilates - all initially designed by people who were experiencing it themselves to address debilitating pain
20-second hug
Self-hug

Dietary
Gluten free - Rudi and Udi's bread; KAF bread
Balanced nutrition
Supplements
Decrease CARBS in food
Specific foods:  yogurt, fruit, yogi tea, sleepy time tea
No alcohol
Anti-inflammatory diet
Cook with hemp oil 
Bake with coconut flour or almond flour - helps with IBS
Turmeric in food
Limited diet to eliminate allergens & help with bowel problems
Potato chips
Change your eating patterns with the help of hypnosis
Superbeets antioxidant supplement w/o caffeine
My Plate for portion size and nutritional balance

Education/Self-awareness/Mental Health Support
FEAT monthly fibromyalgia support group (in person)
Facebook Fibromyalgia group
Dr. Rodger Murphree - fibromyalgia videos & consultations 
The Mighty online support network for fibromyalgia
Learn to distinguish different types of pain
Learn how/when pain occurs
Accept that pain is a part of life
Seek help from a diverse team, including having a crisis plan in place
Find a team that understands chronic pain and can work with you
Guided audio meditations
AA network or other 12 step program if addiction is co-present with fibro
Friendships
Journal to help with memory
PTSD group to address underlying trauma history
CBT/DBT group and individual therapy
Viewing tumblr blogs from people with chronic pain & messaging with them
Learn to speak up for yourself, in general, and in trying out new treatments/medications. Everyone is different.
Manage work stress environment, including people, workspace

Books

Here are some books that you might find interesting and/or useful:​

1. Darlene Cohen was a massage therapist and meditation teacher who lived with chronic pain from rheumatoid arthritis for many years. Her book, Finding a Joyful Life in the Heart of Pain (Boston: Shambhala, 2000), is full of heartfelt, honest experience and useful suggestions for changing your relationship with pain. It is also often hilarious.
2. If you are interested in exploring the interrelationships between trauma and chronic pain, and a possible path for healing both, you may enjoy Peter Levine’s book In An Unspoken Voice: How the Body Releases Trauma and Restores Goodness (Berkeley: North Atlantic Books, 2010).
3. The optimistically-titled The Permanent Pain Cure by Ming Chew (McGraw-Hill, 2009) IS actually quite a useful book, including recommendations for dietary supplements and exercises designed to help with myofascial release.
4. Meditation teacher Pema Chödron and memoirist Ann Lamott are both excellent sources of written reassurance that life’s uncertainties and awkwardnesses are fruitful ground. On one level, they’re very different (one’s a Buddhist nun & the other is a born-again Christian single mom), and yet their voices carry a similar kind of loving, human willingness to be with what is.
5. Kristin Neff is a clinical psychologist whose research focuses on self-compassion as a way of changing your relationship to pain. Her book, Self-Compassion: the Proven Power of Being Kind to Yourself (William Morrow Paperbcks, 2015) can be a good resource.
6. A frequent visitor to the FEAT monthly group recommended two books that include specific information about fibromyalgia: Bradley Nelson's The Emotion Code (Wellness Unmasked Publishing, 2007); and Medical Medium, by Anthony Williams (Hay House, 2015). She found both of them quite helpful.

Psychotherapy

You may find working with a therapist who understands Fibromyalgia helpful. Julie Püttgen, the facilitator of FEAT, is a psychotherapist who sees clients at the Center for Integrative Health, in Hanover, NH. You can contact her to inquire about this.

Basic Information to Share

Here's a presentation from the NIH on fibromyalgia that may be useful to you, or to someone whose understanding you'd like to expand:
​https://www.niams.nih.gov/health-topics/fibromyalgia/advanced#tab-overview