Have you ever had one of those days when you wake up feeling pretty good, so you decide to make the most of it? You get the washing done, clean the car, spend some time in the garden, get some exercise, and maybe even catch up with a friend.
Then the next day your body reminds you just how much you did.
If you’re nodding your head, you’re certainly not alone. This is something the Arthritis Assist team hears all the time from people living with arthritis, and it’s often called the boom and bust cycle.
When you're living with arthritis or fibromyalgia, making the most of the good days feels like the right thing to do. The challenge is that our bodies don't always agree. Pain doesn't always appear while you're busy. It often catches up with you later that day or even the following morning, leaving you sore, stiff and needing several days to recover.
Breaking the cycle isn't about doing less. It's about finding a balance that allows you to stay active without paying for it the next day.
Pacing isn’t about doing less
When people hear the word pacing, they often think it means slowing down or giving up the things they enjoy. That's not what pacing is about.
Think of pacing as protecting tomorrow.
Instead of using all your energy on one good day, pacing helps you spread your energy across the week so you can keep doing the things that matter to you more consistently.
Leave a little in the tank
Rather than pushing until you're exhausted or your joints are already complaining, try finishing an activity while you still feel you could do a little more.
It can feel counterintuitive at first, especially on a good day, but many people find they're able to do more overall because they're not spending the following days recovering.
Rest before your body makes you
Many people wait until pain tells them it's time to stop.
Instead, try planning short breaks before they're needed. Sit down with a cold drink after going for a walk, stretch after half an hour in the garden, or leave some jobs until another day.
Think of rest as part of the activity, not something you do because you've failed.
Rest isn't giving in to arthritis. It's another self-management strategy that helps you stay active over the long term.
Be kind to yourself
Living with arthritis isn’t about getting everything done today. It’s about finding a balance that lets you enjoy life without constantly feeling like you’re starting from scratch after a flare.
If you’ve found yourself caught in the boom and bust cycle, don’t be hard on yourself. It’s a pattern many people experience, and it often takes a little trial and error to find the balance that’s right for you.
This week, think about one activity that usually leaves you sore the next day. See what happens if you stop just a little earlier than you normally would and build in a short rest before moving on to the next task.
Small changes might not feel like much at first, but over time they can make a real difference.
References:
References:
Adapted from: The Pain Toolkit by Pete Moore
