Chronic Illness · Fibromyalgia · ME/CFS · PCOS · Symptoms

Symptom of the Week – Brain Fog

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Feelings of confusion, difficulty finding words, being unable to explain things, unable to think straight, mentally fatigued and a brain like a cloud are just a few of the ways you can describe brain fog. In short brain fog affects your memory and ability to focus or concentrate on an activity.

Brain fog can stem from many different reasons related to your condition including a lack of sleep, dehydration, lack of nutrition (hunger), stress, changes in your body or just because your body isn’t playing ball on that particular day.

Brain fog can be associated with many different conditions and can sometimes be referred to by another name depending on your condition e.g. Fibromyalgia warriors may refer to this as fibro fog.

My experience

For me brain fog definitely ties in with fatigue. The more fatigued I am, the harder it is for my brain to function and vice versa the foggier my brain the more fatigued I become. This is one the symptoms for me that reminds me of my former life before chronic illnesses. Before I was quick, on the ball and alert and now in moments of brain fog I am slow, distracted and difficult to engage with.

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My top tips for brain fog – as always check with your doctor/specialist before trying any new tips and ideas.

  • Hydrate and eat – One of the first things you can do when you experience brain fog is grab a snack and a drink. You may be dehydrated or hungry so check in with your body to see if this is an issue.
  • Practise mindfulness – Mindfulness is a great way to connect with the here and now. This is helpful in moments of brain fog as it can aid in your focus whilst stopping you from having to think too much. Mindful activities can be as simple as completing a page in an adult colouring book to listening to sounds around you and engaging with what you hear.
  • Get out of the house – This is obviously dictated by your individual conditions and any symptoms you are experiencing at the time, but if possible try to get outside. If you have a garden then sitting outside for ten minutes will help. If like me you don’t then a short walk will also do the trick. The key is the fresh air will help refresh your mind and take away some of the cloud you feel in your head.
  • Get a notebook – If you know remembering things is hard work due to your brain fog then carry a little notebook with you to jot down any notes that are important in your day to day life. This can be helpful for appointments if you want to tell your doctor anything or equally if they tell you anything. You can also use it to remember things such as shopping, important dates or just general bits and pieces. If writing is an issue then you could ask someone else to write for you or use audio notes instead.
  • Get some sleep – Sleep is an age old problem in chronic illness with a lot of people feeling tired, yet unable to sleep. For help with good sleep hygiene you can read my post on Insomnia here for more tips.
  • Embrace your mistakes – If all else fails then embrace your errors and explain to people your having a foggy day, week, month even. Allow yourself to be honest to allow others to be more understanding to any mistakes you make as well as taking pressure off yourself to get everything right.

September is PCOS awareness month. As a sufferer of this condition next week’s symptom of the week is in support of PCOS. Next week’s symptom: Oily skin/Acne

Anxiety · Chronic Illness · Mental Health

Anxiety and Others

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FYI – This is a short piece I had written for something else, but it wasn’t used so I thought I would share it on the blog instead. Hope you find it useful!

I have lived with anxiety for as long as I can remember, in fact I can’t remember a time when I wasn’t having anxiety induced moments. It’s a part of me, it’s in my being like a disgruntled customer complaining down the phone – I can’t make it shift no matter how hard I try. Even so I have learnt to live with my doubting mind, my fear of social situations and my absolute hate of all eyes on me scenarios. I have learnt for the most part to live through the tough times because they will pass and I will survive, but more than that I have accepted myself for who I am anxiety and all.

However whilst for the most part I have found a way of accepting my situation, it’s not always my perceptions that are the problem; it’s everyone else’s. Some people choose to avoid my mental health issues and shut me down like they can’t see the enormous elephant in the room. Whereas others hone in on them determined they know better than I do about my own mind and feelings. At times I falter caving into everyone else’s demands on how I should be in life whilst making myself suffer in the process, but there are times when I also have the strength to stay true to myself; I’m the person who knows me better than anyone else after all.

The truth is that whilst mental health is more at the forefront in society than ever before, there are still people who struggle with the concept. Anxiety shouldn’t be an elephant in the room, a secret hidden behind closed doors or a monster under the bed. It is a mental health condition yes, but it is also a liveable condition that with a little bit of learning can be understood by others.

The biggest tip I would give in getting other people to understand your mental health, is to open up the dialogue and get them to ask. Misconceptions stem from a lack of knowledge on a subject so share your experiences and let people into your world for them to truly understand it. Even if people still walk away none the wiser it doesn’t matter because you have still spoken your truth and with mental health that can only be beneficial; as they say it is good to talk.

Anxiety · Chronic Illness · Mental Health

Social Anxiety

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If this was the children’s movie Inside Out I would be the character Fear; quite simply because most scenarios and interactions in life cause me anxiety. Whilst I live with many anxiety disorders including OCD and generalised anxiety disorder, my biggest anxiety battle is with social anxiety.

Social anxiety is quite simply a fear of social situations that inevitably affects your everyday life. Even though at the age of 32 I am now comfortable with who I am and accept my mental health for what it is I do still suffer with attacks of anxiety in social scenarios. I hate situations where I am being watched and feeling judged. From talking in groups and worrying what to say to feeling people’s eyes on me and stressing I will do something which makes me seem incompetent and stupid. So much so that when I am put in such situations I have actual physical symptoms occur from uncontrollable trembling to feeling physically sick.

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Whilst all anxiety disorders are extremely challenging to live with; you can still live life. Managing your anxiety disorders is something that takes practise, but it can be achieved with patience and belief in your own self and your abilities to cope.

My top tips for managing anxiety disorders are:

Learn about your anxiety – Take some time to really understand what it is that makes you anxious. What is going on in that situation that is causing your worry? Are you a social worrier? Is it the idea of germs that are the issue or maybe you worry about getting something wrong. Nine times out of ten there are patterns in your anxiety and reasons behind your altered thinking. E.g. my anxiety stems from a feeling of not being good enough hence the the dread of social situations whereby people may judge me.

Live in the here and now – Anxious people tend to predict outcomes to scenarios thinking something bad is going to happen before it does. By living in the moment you will be more able to go along with reality rather than your perceived vision.

Master cognitive behavioural therapy (CBT) – Understanding how your thoughts affect your emotions, behaviour and body will help you to see the power your negative thinking has on the rest of your being. Therefore helping you to challenge your rigid beliefs about not only your surroundings, but you yourself.

Chronic Fatigue Syndrome · Chronic Illness · Fibromyalgia · PCOS · Symptoms · UCTD

Symptom of the Week – Body Temperature Issues

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So hot you feel you are in a sauna, so cold you feel you have taken a trip to the Antarctic – that’s body temperature for you. Most people tend to fall on one side more than the other, yet some spoonies find themselves yo-yoing between the two extremes.

My own experience

I am like day and night when it comes to body temperature. Having multiple chronic illnesses with different symptoms I can find that one minute I am struggling with my fibro and am so cold I wear four layers whilst wrapped up in a blanket clinging on to a hot water bottle. The next I am battling my hormones and PCOS and am so hot that I experience night sweats and find taking a short walk to the shop can leave me with sweat running off my back like a waterfall.

My top tips for body temperature issues – as always please check with your doctor/specialist before trying any new ideas or tips.

Cold Cats

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  • Layer up – The easiest way to keeping warm is to wear more clothes. Take a look in your wardrobe and arrange your clothing into cold day piles making it easier to find appropriate clothing when the cold seeps in. Think thick jumpers, cardigans, long sleeved tops, tights, trousers and fluffy socks.
  • Nip in the shower – Sounds mad right? Why would you want to take your clothes off when you are so cold? Yet taking a hot shower or bath can help to get the blood circulating around your body helping you to warm up.
  • Invest in a thermal vest – This was the biggest lifesaver for me during the winter months. For people who think a thermal vest is a bit old lady then you are wrong. Nowadays you can purchase thermal vests from any good retail shop, (I am happy to share with you where I got mine if needed), and they are just like any normal fashion top in a variety of colours. So much so you can actually wear them as an alternative to a standard T-Shirt, or as a layering piece.
  • Eat at least one hot meal a day – Eating a hot meal or beverage may help raise your body temperature slightly as well as make you feel snug. Think of hearty soups and stews which are packed with goodness.

Hot Honeys

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  • Layer down – If you are getting too hot especially if you are having a flush then the easiest thing is to take clothes off. As with the cold cats you can have a look through your wardrobe and put together a pile of clothes that are you go to in hot moments. Think linen trousers/shorts, cotton t-shirts and dresses. If out and about make sure you wear clothes that you can easily take off such as cardigans and jackets.
  • Nip in the shower – This time you want to have a cool shower or bath to bring your body back to a comfortable state and to remove any sweat that has built up on your body. If you are unable to because you are not at home then try running cold water onto your wrists for a quick effect.
  • Invest in a fan – Whether they are electric or hand held fans are a great cool me down fix. You can choose bigger models which you can plug in at home or smaller versions which you can use on the go and are easy to pop in your bag and bring out when needed.
  • Look at your bedding – If you are like me prone to night sweats then you may want to look at the bedding you use. Depending on how much you are willing to pay you can find a variety of cooling sheets. In general look for breathable fabrics such as linen and cotton that are made of natural fibres.

Next weeks symptom – Brain Fog

Chronic Illness · Fibromyalgia · PCOS · Symptoms

Symptom of the Week – Painful Periods

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Painful periods can be a nightmare all on their own, with or without the presence of chronic illness. The menstrual process can give you an array of symptoms including cramps, headaches, nausea, backache and general fatigue. There is no such thing as a ‘normal’ period as we are all different and what may be the norm for one person may be completely different for someone else. Periods can be heavy, light and anything in between with some people experiencing intermittent periods.

My own experience

From the age of 13 my periods were regular on the nose monthly affairs, as was the stomach pain I experienced along side them. Over the last few years though my periods have significantly changed due to my PCOS. Whilst the pain is still there, and at times worse than before, my actual period has decreased over the years and changed dramatically. My PCOS brings its own array of symptoms, but I also experience fatigue, nausea and backache intensely during this time.

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My top tips for painful periods – as always speak to your doctor/specialist before trying any new tips or ideas.

  • Heat Sources – Hot water bottles (wrapped in tea towels) are heaven sent in tackling stomach cramps. Heat pads are an alternative if you don’t have a choice but to leave the house. However be mindful of the heat of the hot water bottle and don’t burn yourself in your desire to attack the pain.
  • Try gentle exercises – When you are in pain the last thing you want to do is exercise and stretch, especially as the pain makes you want to hunch into a ball, but just going against the grain and stretching your legs out can help with the cramps. You can do this with some basic yoga poses or by simply walking about (even around the house).
  • Speak to pharmacist – Ask your pharmacist about any over the counter medications you can take to combat the pain.
  • Try massage – Trying gentle massage on your stomach to calm your cramping muscles can aid in relaxing your whole being. You can do this yourself or get a very helpful assistant to do this for you.
  • Find distraction techniques – As difficult as it may seem one of the best ways with dealing with your pain is to find things to distract you. That way you put your focus onto something other than the pain niggling away at you. Activities such as watching tv or a film, reading a book, some kind of crafting are great low energy activities that do not require much from you, but are enough to give you focus elsewhere.

Next weeks symptom: Body temperature issues

Activities · Chronic Illness · Fibromyalgia · ME/CFS · Mental Health · UCTD

Top 5 Summer Activities for Chronic Illness Warriors

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Even without the doom and gloom in the world, we spoonies understand what it is like already to live our lives with many restrictions placed upon us. We already live socially distant lives with minimal interaction and reduced plans. We also already know what it is like not to be able to do the things we want to!

BUT it is summer and the sun is out (well for the most parts), and as a chronic illness warrior who suffers immensely in the autumn/winter months I know how much the warmer weather is vital to my health. We may not be able to do much, but here are my top summer activities that you can do mainly at home even in times of poor health.

1 – Get on some summer tunes

Music is always a great mood lifter anytime of the year, but there is something about blasting out your favourite tunes when the sun is out that makes it that more joyous. Depending on energy levels you could do something as simple as put on your headphones whilst having a lie down to getting on YouTube and searching for particular numbers. If you are particularly lucky you may have the energy to have a little dance, although lets face it it’s probably more likely to be a little foot tap or head nod than a full scale routine!

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2 – Read a good book

Reading is a great way source of escapism and an easy hobby to have. You can choose any genre that appeals to you whether that be romance, thriller, fantasy, mystery or historical to name a few. You could even read a collection of poetry – anything as long as it takes your fancy. The great thing about reading is you are able to do it anywhere – even from your bed. My personal favourite are any books by Jenny Colgan which always transports me to another location far from my ordinary life. For people who find reading too tiring or maybe finds looking at the paper makes them dizzy then take the hassle away by listening to an audio book which reads the story to you.

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3 – Have a picnic

There is never a better time than the summer to have what I would call hand to mouth food. Food which essentially you can eat straight out the pack. Chronic illness makes food preparation hard for various reasons, but a picnic takes away all that hassle as all you need to do is open and eat. Better still you don’t even need to leave the house to do it you can simply set one up in your living room (and that way you don’t have to worry about trying to get down onto some hard ground – you can sit in a comfy chair). Sausage roll anyone?

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4 – Revel in the glorious colours

I am extremely colour motivated and I love the stereotypical colours of summer that are bright and vibrant such as oranges and yellows. You can reflect this in the clothes you wear and the food you eat. You can even look outside your window and see nature in its full glory ready to make you smile.

A flower from my mum’s plant pot outside my window

5 – Soak up the vitamin D

I am sure as someone with chronic illness you have heard of vitamin D. We need vitamin D for healthy bones and other factors connected to our health. Although we can get vitamin D from our food we can also get it from sunlight. Therefore the summer months are the best time to get outside to get your dose. Obviously some spoonies find the hotter months affect their symptoms more so it is all about balance – do what is right for you and your body. However getting outside for a short walk is a great summer activity even if it is only every few days down the road and back. It all helps in your quest to feel the summer warmth and to clear your mind.

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So there we have it my top tips for low energy activities to enjoy this summer. How will you enjoy yours?

Chronic Fatigue Syndrome · Chronic Illness · Fibromyalgia · PCOS · Symptoms · Tourette Syndrome · UCTD

Symptom of the Week – Headaches/Migraines

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I have decided to write about headaches and migraines as one piece, but I can assure you that they are completely different beasts. The biggest difference between a headache and a migraine is that a migraine tends to have other symptoms alongside it such as nausea, being sick and light/noise sensitivity. Migraines also tend to last longer than a headache sometimes going on for a number of days.

Headache pain can be anywhere from the sides, back, front and top of your head. It can be due to many different factors including too much sleep, not enough sleep, stress, dehydration, tension, weather and as a spoonie for no logical reason at all and just because your chronic illness decides to. There are also many types of headaches including tension, cluster, neck, sinus, TMJ and of course migraine.

My own experience

Headaches alongside fatigue and dizziness are one of my top bugbears when it comes to chronic illness. At this moment in time I am going through a cycle of waking up with a pain in my head which sometimes leaves once I am out of bed or evolves into a headache. Today was a headache no doubt about it, (so apologies in advance for any errors I may make in this post), which is still coming and going as I type. I am not sure the reason for this daily ritual at this stage, but normally my headaches are a result of excessive fatigue or stress and sometimes dehydration. I have mentioned before I need to drink more water, but my stomach problems do not always make it that easy. I believe I have a form of TMJ meaning I tighten my jaw when I sleep which is made worse by my Tourettes – as one of my tics is a facial grimace whereby I stiffen my face and yep my jaw.

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My top tips for headaches/migraines – as always please check with your doctor/specialist before trying any new tips or ideas.

  • Rest – If you are in a position to do so then stop everything you are doing and go and sit or lie somewhere quiet away from any external goings on.
  • Block out noises/light – If your headache/migraine is made worse by external factors then draw your curtains to block out any light disturbances, if at home put on a eye mask and if out and about always carry sunglasses even when it is not sunny.
  • Use a compress – For the pain you may find a hot or cold compress helpful. You can buy many over the counter options from your pharmacy which can help with either numbing the pain and/or relaxing any tense muscles.
  • Lavender oil – If you are an allergy sufferer like me then avoid this tip but if not lavender oil could be used to help you relax and provide stress relief. It may be worth visiting an aromatherapist who can advise you on different treatments specific to headaches/migraines.
  • Alternative Therapy – If visiting an aromatherapist is not practical due to allergies then you may find other alternative therapy beneficial. Therapies such as acupuncture and gentle massage may assist in helping you relax overall without being too intrusive.
  • Stay away from the technology – Put down your phone, get off the laptop and tablet and avoid any tech. This is because the artificial light will not help your eyes neither will the fact it takes concentration to focus on a screen.
  • Stay hydrated – Drink water to stay hydrated it’s that simple. Note to self to do this more!
  • Try a mouth guard – If your headaches are in the morning it may be because you are grinding your teeth or for fellow tourette warriors a result of ticking in your sleep. Visit your dentist to find out which, they can tell you if you are grinding and look to make you a mouth guard to help.
  • Stress management techniques – If stress is a big factor in your life it may be time to try and get on top of it. For more on stress management you can read my previous blog posts here on how to manage stress at home and here for modern day stress and how to manage it.
  • Speak to your doctor/specialist – For medication advice you need to speak to your health professional who can advise you on specific medication regarding your situation and condition. Don’t suffer in silence, keep a diary if needs be and show your doctor the pattern of behaviour if indeed there is one.

Next week’s symptom – Period Pain

Chronic Illness · Fibromyalgia · PCOS · Symptoms

Symptom of the Week – Bladder Problems

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Bladder issues are similar to bowel problems, in the sense that they can affect you in a variety of different ways. This can range from not being able to empty your bladder fully, to dripping after weeing or having a desperate feeling of urgency in needing to go right now.

My own experience

Whilst my bladder issues are a result of chronic illness, they are also a result of my accident whereby I broke my pelvis in two places. I personally have an issue with not emptying my bladder fully which can result in dripping whenever I get off the toilet. This can then transfer into my underwear and clothing. My pelvic floor is weak due to my accident, but is made weaker thanks to having feeble muscles. I also suffer from incontinence urgency from time to time whereby when I need to go I need to go!

My top tips for bladder issues – As always check with your doctor before trying any new tips and ideas.

  • Be patient – It sounds silly, but do not rush off the toilet. Stay seated after weeing to allow any additional drip to escape before getting off.
  • Try pelvic floor exercises – You can pick up help sheets from your doctor or nurse to help with this or indeed look online. There is no denying pelvic floors are hard work but if you can get to grips with them then you should see an improvement however small.
  • Visit your nurse – As there are many different reasons for bladder issues you may find speaking to your nurse helpful as they can discuss your personal situation and give you some more tailored tips.
  • Wear bladder protect underwear or pads – If you are self conscious of your leakages then there are many over the counter products now that you can buy to help you feel confident when out and about. Pads can just be popped into your underwear or you can try specially designed underwear versions which nowadays can look a lot prettier than you may think.

Next week’s symptom: Headaches/Migraines

Anxiety · Mental Health

Second Best

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Right from a young age I believed I was different. Not in a unique, special or distinctive way even, just different. Someone who lives their life invisible, the runner up, second best. I was, still am and will probably always will be an introvert, someone who hides from the limelight, the backing singer rather than the main event but that’s me, it’s who I am. Whilst I can say that now like it’s nothing it has not always been that way, far from it. For a long time, I believed I was the problem, the thorn in the side, the freak show and being second best was just in my DNA as much as having brunette hair was.

Having a loveable, friendly older brother who people adore made life in and out of school difficult for me because people expected me to be a cardboard cut-out of him and when I wasn’t, people almost recoiled in horror as there must have been something wrong with me. How could he be so amazing and me so strange? He won awards whilst I won concerned looks. In a nutshell he was loved and I wasn’t. I couldn’t compete no matter how hard I tried.

All through school I could count on one hand the number of friends I had, even less fingers to count those that actually wanted to be. There was always someone cooler, smarter, louder and funnier than me and surplus to requirements I became. Getting older I believed I would grow in confidence and find a place in the world whereby I would be the important one, the one that people liked and wanted to be around but I was wrong. Every friendship I had was based on my ability to enjoy a night out and not about me as a person, and the second someone better came along I was rejected and thrown away like some old tat sent to the charity shop. When I made friends I took it we could do anything together, be it going to the cinema, chomping on a burger or dancing the night away. Friends are friends no matter what you did but clearly I was very much wrong because ‘so and so’ is a much better person to talk to, share things with and just be around, but you know what Sarah ‘so and so’ doesn’t like a boogie so you’ll do for that and that only.

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I’d like to say relationships were different but lets face it they weren’t. I seemed to have always fallen into that zone of meeting someone straight after they have finished with someone else and not just anyone else – the love of their lives. The love of their lives that so happen to be the one who broke up with them leaving them heartbroken. The love of their lives that happen to be the person they wanted to marry, have kids with and live happily ever after with and the kind you don’t and will not ever compare with. So instead of loving me like they loved them, they would use me to feel better before moving onto someone else who turned out to be the next love of their life and worst still I would let it happen.

The world of second best hasn’t improved in this modern day world of dating of course, what when there are so many options available at the swipe or the click of a button. You claim you want x, y and z from a women, well I have all those traits but still you choose to find something better, so what is wrong with me?

What is wrong with me is a question that has plagued me for most of my life. Why am I never enough? What is missing in me that is not missing in my brother, my former friends or other girls? Of course I have never found a distinct answer because you know something there isn’t one, as there is nothing wrong with me. By challenging my thoughts I have finally realised that I am the person who has thought there is something wrong and as a result believed it. The only person’s opinion that matters is my own and it is my feelings of not being enough that have plagued my mind and not that of others peoples.

Rather than reach that default setting every time something goes wrong or when I get rejected – you know that setting that zooms in on what is wrong with me and what I must have done wrong, maybe it’s more appropriate to think it’s actually about the other person. It is their rubbish to deal with and I need to stop ingesting it as mine. I am a good person, a shy introverted person yes but still a good person all the same. I am who I am and there is nothing wrong with that. At the end of the day it’s my job to value me not the job of someone else and whilst I may spend my life being second in the eyes of others, from here on out I will always endeavour to make myself number one in my own.

Chronic Illness · Fibromyalgia · Symptoms · UCTD

Symptom of the Week – Allergies

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According to the NHS website an allergy is a reaction the body has to a particular food or substance. The effects of an allergy can range from nasal to skin disturbances as a result of various components including animals, dust, pollen, beauty products, washing powders, food and cleaning products to name a few. The level of allergy can range from mild to severe depending on the individual.

My own experience

I have what can be described on the scale as highly moderate allergies. It started with classic hay fever every summer and spring with the stuffed, runny nose and itchy eyes. It has since developed to the same stuffed, runny nose and itchy eyes in relation to animals, dust, smoke, perfume, deodorants, and plants. In addition my classic ‘hay fevered’ symptoms have now moved on to skin allergies too. This is where certain items can make my skin itch and sore with sometimes a rash like appearance. This includes make-up, shaving creams, bubble baths, washing powder and the newest recruit plasters.

My top tips for mild allergies – As always check with your doctor or specialist before trying any new tips and ideas including more information on severe allergies.

  • Check, Check, Check – Always check a product before using it to check for any ingredients that might set you off. You can also start to make links between certain things that affect you by keeping an eye on what is used in each item.
  • Avoid, Avoid, Avoid – If you have issues with a stuffed, runny nose try to avoid products which have a strong scent that lingers including perfumes, creams and deodorants.
  • Speak to a pharmacist – Popping into your local pharmacy you can get advice on hay fever/allergy medication such as antihistamines or decongestants. Remember to tell the pharmacist about your different symptoms and what seems to trigger it off, for them to be able to give you the best advice for your situation.
  • Take precautions outside – If you have hay fever take care when outside by wearing sunglasses, carrying tissues, avoiding grassy areas when the pollen count is high, avoiding rubbing your eyes and transferring any pollen on to your eye lids and avoiding going near freshly mowed grass.
  • Use allergy mattress cover – If you are allergic to dust mites then try allergy mattress and pillow covers. These can give you a barrier to any dust mites when you sleep.

For more advice on specific allergies take a look at the NHS website and Allergy UK.

Next week’s symptom – Bladder issues