The Power of Pacing

Chronic illness often disrupts activity levels. Some people avoid activities to prevent symptom flare-ups, while others push through exhaustion to keep up. Both extremes can lead to cycles of overexertion and worsening symptoms. Pacing provides a balanced approach, helping individuals manage activities in a way that conserves energy, reduces crashes, and supports long-term well-being.

What Is Pacing?

Pacing is the practice of balancing activity with rest to prevent overexertion and worsening symptoms. Unlike pushing through exhaustion, pacing allows individuals to listen to their bodies and adjust activities accordingly. It is a structured way to approach daily tasks by breaking them into smaller, manageable parts and doing little bits often, rather than overdoing or underdoing. This approach helps you:

·       Break tasks into manageable steps

·       Alternate between activity and rest

·       Set realistic goals and limits

·       Prioritise essential tasks over non-essential ones

·       Use assistive tools or modifications when needed

Why Pacing Matters

For those with chronic illnesses such as ME/CFS, fibromyalgia, autonomic dysfunction, and other co-morbid or energy-limiting conditions, overexertion can lead to increased symptoms, prolonged recovery, and reduced quality of life. A paced approach helps maintain energy, avoid major setbacks, and gradually increase activity levels over time. With proper pacing, individuals can;

• Maintain a more stable level of activity

• Reduce the likelihood of symptom flare-ups

• Improve overall well-being and mental health

• Increase the ability to engage in meaningful activities over time

How Pacing Works

Rather than basing activity on how you feel in the moment, pacing follows a structured approach to prevent the ‘boom and bust’ cycle. This includes:

1. Set a Baseline; Identify the level of activity you can manage without triggering symptoms.

2. Use a Time-Based Approach; – Plan activities based on a set time or amount rather than how you feel.

3. Increase Gradually; Build up activity levels slowly in small, manageable increments.

4. Schedule Rest Breaks; Take breaks before symptoms worsen, rather than waiting until exhaustion sets in.

5. Balance Activities; Alternate different types of tasks, such as standing, sitting, and resting, to avoid strain.

6. Prioritise Energy; Conserve energy for the activities that matter most, like spending time with loved ones or engaging in hobbies.

Overcoming Guilt

Many people with chronic illness struggle with guilt when they need to rest, feeling pressured to keep up with societal expectations. However, resting is not laziness—it is a medical necessity. Prioritising health supports greater long-term functionality and allows for more consistent participation in daily activities. Pacing is not about giving up; it is a strategy to stay engaged in life while managing symptoms effectively. Rest is essential, not a failure.

How Family and Friends Can Help

Loved ones play a vital role in supporting pacing efforts. Here’s how they can help:

·       Encouraging rest without judgement and validating the need for breaks.

·       Assisting with tasks such as errands, household chores, or meal preparation.

·       Respecting boundaries and understanding that plans may need to change based on symptoms.

·       Educating themselves about the condition to offer informed support.

·       Being patient and recognising that chronic illness is unpredictable, requiring flexibility and understanding.

Final Thoughts

Pacing is an essential strategy for individuals with chronic illness to manage their energy and maintain a fulfilling life. Embracing rest without guilt and fostering a supportive environment allows individuals and their loved ones to create a sustainable, balanced routine. By taking a mindful approach to activity, people can minimise symptom flares, stay engaged in what matters most, and build a lifestyle that supports long-term well-being.

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