What type of pacing style do you use at present?

You can identify your pacing style by using the lists below. Tick those behaviors or actions you use at present. If you are having problems identifying your current pacing style using the lists, ask a friend, partner or family member to help you. They will often be more aware of your pattern of activity and unhelpful pacing styles.

LIST A

If pain levels are low, do you:

1   Try to make up for all the things you haven’t done or achieved because the pain stopped you?

2   Fit in as much as possible until the pain level is very high?

3   Do activities as fast as possible until the pain level is very high?

4   Do very little so as to keep the pain level low?

5   Focus on doing important activities at a steady pace with regular breaks?

LIST B

If pain levels are high, do you:

1   Keep going with all your activities, despite the pain, with few or no breaks?

2   Put a brave face on it and keep ‘battling on’ with activities?

3   Reduce all your activity until pain gets lower?

4   Reduce high standards for activities for the high pain period?

5   Plan activities that are realistic?

6   Decide on important activities?

7   Focus on doing important activities at a steady pace, with regular breaks?

If you ticked the first three items in list A or or the first two items in list B, then you are using an overactive style. If you ticked number 4 in list A or number 3 in list B, then you may be using an underactive type of pacing. Alternatively, you may have ticked a mix of both pacing styles, which is quite common.

If you are finding this task hard, read about Jim’s and Razia’s daily routines over the next few pages. This may help you work out your current pacing style.

LIST C

Helpful pacing style

Below are the features of a helpful pacing style:

•   Focus on doing important activities at a steady pace with regular breaks.

•   Reduce high standards for activities for the high pain period.

•   Plan activities that are realistic.

•   Decide on important activities.

These are ways of pacing activities that will put you in control and help you manage the pain.

Consider these two examples of pacing styles.

Jim

Jim is 59 years old. He is married to Ann who has a heart problem. Jim retired as a teacher two years ago, because of his chest and abdomen pain. Since his retirement, he has taken on many household tasks to fill his day and to help Ann because of her heart problems. He shops every day, prepares and cooks all the meals. He does all the washing and ironing. He has a large garden and spends the rest of his time weeding, planting out and mowing the lawn. He thinks he must get these jobs done so that Ann won’t feel worried or stressed. He used to enjoy walking and reading but he has difficulty finding time. He is becoming exhausted and has noticed, to his surprise, that his pain is worse.

Jim’s pacing style can be described as overactive. It has advantages and disadvantages.

What would you suggest to help Jim pace better? Use your notebook and write four ways he could improve his pacing?

Razia

Razia finds the pain from her fibromyalgia unpredictable and often rests when she has bad pain days. She wanted to stay active because of the children. She saw the physiotherapist and was given stretch exercises to help her become more active. The stretches made her body hurt more, so she did not keep her next appointment. The doctor has told Razia that physiotherapy can’t help her if she doesn’t go to the appointments. Razia finds that if she does very few activities then her pain eases up. She has stopped all housework and sleeps a lot. Her parents are doing all the shopping and childcare, especially after school. She thinks she should meet all her children’s needs herself. She believes the pain is making her tired and irritable, and spoiling daily life. Razia has lost confidence and sees herself as a ‘useless mother’.

Razia’s pacing style can be described as underactive. It has advantages and disadvantages.

What would you suggest to help Razia pace better? Using your notebook and write four ways she could improve her pacing?

•   What are the advantages and disadvantages of your own pacing style?

•   Would you say your style is overactive, underactive, a mixture of overactive and underactive, or sensible (as in List C on page 121)?