How can you manage a setback?

Firstly, don’t panic!! You don’t need to stop everything. This is only a short-term problem. So reduce activities by between 40 and 50 per cent and increase relaxation skills. If you are forced to rest or spend time in bed, keep the time to a minimum. The longer you rest, the more difficult it is to get going again. You could also check your Positive Data Log (see Chapter 17) or list of goals (see Chapter 6) to help you focus on things you have achieved and things that are possible.

SOME WAYS TO MANAGE SETBACKS

Tick those that you will try:

   Keep doing your exercises but reduce them to half your normal level for a few days.

   Cut your sitting, standing and walking time limits in half.

   Use heat packs or ice packs.

   Increase your relaxation times.

   Use your pacing skills (see Chapter 8).

   Prioritize what could be done during the setback.

   Plan how you are gradually going to increase your exercises and activities (see Chapter 9).

   Set yourself SMART short-term goals (see Chapter 6).

   Keep a diary of what helped you to manage the setback this time. Inform family and friends about what they can do to help (see Chapter 13).

   Review (but don’t dwell on) recent activities that may have caused the setback. What can you learn from this?

   If you need medication, then take it regularly, ‘by the clock’ (see Chapter 5). You may then be able to reduce gradually as the setback improves.

   Remember where you were before this setback. Focus on your achievements and not on the setback.

This is Steve’s plan to manage a setback:

•   Start my relaxation – deep breathing skills.

•   Listen to my favourite rock music when I feel low.

•   Do my three stretches, twice a day, just to the stretch sensation, not the pain.

•   Check through my success list over the last four weeks.

In your notebook, write down the following questions:

What helped me in my current or last setback?

What will I do in my next setback?

Under each question heading, write a list of three or four points. When a setback comes, you need to know what to do and when. Working out a plan beforehand will help you act quickly.

CHAPTER SUMMARY

•   Maintaining progress means pacing, planning and regularly rewarding yourself because you have kept going.

•   Setbacks happen, and understanding what may trigger them will help.

•   If you plan what you’re going to do in case of a setback, it will be less likely to last a long time and interfere with daily life.

•   Each setback offers a chance to learn better ways to manage pain. Remembering this will help you to stay confident and more active even in difficult times.

17

Looking to the future and managing work

This chapter aims to help you understand:

•   How new ways of life and new roles may be possible

•   How to use a Positive Data Log

•   How to think through work, study or retraining options

•   How to stay at, or return to, work successfully