I am a big fan of you tube, especially when suffering from poor concentration watching a video review etc is so much easier than reading a long webpage.
At the time I was watching a video on ‘Tapping’ as someone had recommended it to me as a way of getting more energy / concentrating. ( It didn’t really get it to be honest, but everything is worth a shot’ after it finished in my recommended videos section was this video and it really changed my life:
This video really hit the spot with me, talking about the push and crash cycle, all or nothing kind of person – on a good day you want to do everything, but then you are hit with the payback which could put you back in bed for days/weeks.
Toby introduces his golden rules for CFS: whereby each day you have a certain allocation of points ( a bit like weight watchers for those who have done it), each type of activity you do in a day you allocate a points value, this will vary to how far along recovery you are or how bad your symptoms are, I gave myself 100 point p/d, I would print out a week planner each day of the week (AM, PM, EVE) box, so I could plan activities the credits I expected, and after I had done it I would write how many credits I thought it should have at the end of that day. To start out with my points were things like:
- 10 Get up shower (15 if needed to wash hair)
- 10 to make breakfast smoothie,
- 30 to cook a meal or bake
- 50 walk to shop (5mins away) and buy groceries
- 20 per 15 mins driving
- 10 per 20 mins call with friend
- 20 per 15min official phone/email
- 5 per TV episode
- 10 per 20mins of emails
- 70 per 2 hour charity trustee meeting.
- 40 seeing family
Then as the credits I awarded at the end of the day progressively became less than their planned counter part, I would amend the standard activity credits, so as I progressed so did my credits, now mine look like:
- 0 Get up shower (5 if needed to wash hair)
- 2 to make breakfast smoothie,
- 5-20 to cook a meal or bake
- 10 walk to shop (5mins away) and buy groceries
- 5 per 15 mins driving
- 5 per 20 mins call with friend
- 10 per 15min official phone/email
- 5 per 3 TV episode
- 5 per 20mins of emails
- 40 per 2 hour charity trustee meeting.
- 50 Work (Top accounting firm) for 3hours (1 1/2 hours 1/2 hour break 1 1/2 hours) although if it is too much I leave half an hour early
- 60-70 Big all night social event
- 15 Lunch/ dinner with friend
- 10 seeing family
As you can see the amount that I can do per day has drastically improved by using the credit system (albeit in my own way).
I still haven’t managed to beat the push/crash cycle, so I do slightly cheat with the points system and one day I won’t do this any more, but usually at least once a week I will go over my allocated credits usually 120-130, this totally wipes me out for a couple of days after where I then usually only use about 45 credits a day. I try to ensure that on days when I have a big thing going on be it a big social event or a work day, I ensure I have a low credit day the day before and some planned the days after (usually two days).
As I don’t stick to it entirely it is not as effective as it could be, but at least it helps me predict when I am likely to crash.
Anyway, this was so key to the start of my recovery, and I am sure you are going to be sick of me talking about Toby Morrison.
But if you want more information on him and what he is all about here are some links: