Living with MS can be exhausting, but with the right skills, managing energy becomes more achievable. This article explores practical strategies to help individuals with MS navigate life in a way that works best for them.
Living with multiple sclerosis (MS) comes with a unique set of challenges, and managing energy levels is often one of the most persistent. Fatigue can feel overwhelming, making it hard to accomplish daily tasks, attend social events, or simply enjoy time with loved ones. But with the right skills, managing energy becomes more achievable, allowing individuals with MS to navigate life in a way that works best for them.
At Progressive Therapy Associates, we believe in helping people with MS build skills for effective energy management. In this article, we’ll explore practical strategies that can help you conserve and optimize energy, so you can lead a fulfilling life, on your terms.
Understanding Energy Challenges in MS
Fatigue is a common symptom of MS, and it’s different from ordinary tiredness. For individuals with MS, fatigue can be unpredictable, sometimes intense, and may not improve with rest alone. This neurofatigue often stems from:
• Central Nervous System Impacts: MS affects the central nervous system, which can cause the body to use more energy to complete basic tasks.
• Fluctuating Symptoms: Physical symptoms like muscle weakness, stiffness, or balance issues can increase energy demands, leading to quicker depletion.
• Mental and Emotional Strain: Cognitive challenges, stress, and emotional fatigue can also contribute to overall energy levels.
Because of these factors, a personalized approach to energy management is essential. By building skills tailored to your energy patterns and needs, you can navigate life more comfortably and with greater confidence.
Skill-Building Techniques for Managing Energy
Managing energy effectively requires a proactive approach and an understanding of what works best for you. Here are some practical skill-building techniques to help:
• Pacing: Pacing involves spreading activities out over time to prevent exhaustion. Break tasks into smaller steps and take regular breaks before you start feeling fatigued. This approach prevents overexertion and can help maintain a more consistent energy level throughout the day.
• Prioritizing Tasks: Determine which tasks are essential and which can be postponed or delegated. Prioritizing helps you focus on what’s most important and conserves energy for meaningful activities. For instance, if cooking a meal is important to you, consider simplifying or delegating other tasks, like cleaning, to save energy.
• Strategic Scheduling: Plan energy-demanding activities or those that are more cognitively demanding during times of day when you tend to have the most energy. For many people, this is in the morning or after a rest period. Scheduling activities with your energy patterns in mind can make them more manageable and enjoyable.
• Effective Rest: Rest is crucial for energy management, but not all rest is created equal. Experiment with different types of rest, such as short naps, personalized brain breaks, meditation, or quiet time in a calm space, to find what works best for you. Listening to your body and resting proactively, before you’re fully fatigued, can prevent energy crashes later in the day.
By practicing these techniques consistently, you can build skills that support energy conservation and help you stay active in a way that feels right for you.
Creating a Routine That Works for You
A well-structured routine can be incredibly beneficial for managing energy with MS. Here are some tips for creating a routine that aligns with your needs:
• Map Your Energy Levels: Take note of when your energy is highest and lowest throughout the day. Keeping an energy diary for a week or two can help you identify patterns and create a routine that accommodates your natural energy fluctuations.
• Incorporate Flexibility: Life with MS can be unpredictable, so it’s important to create a routine that allows for flexibility. If a planned activity feels too demanding on a low-energy day, consider postponing it or replacing it with a lighter activity.
• Balance Active and Restful Activities: Including both active and restful activities in your daily routine helps prevent burnout and maintains energy. Alternating between physical, cognitive, and rest activities can help you stay engaged without feeling overwhelmed.
• Adjust as Needed: Your energy needs may change over time, so it’s okay to adjust your routine as needed. Regularly check in with yourself to see if your routine still feels effective, and make changes when necessary.
Creating a routine that’s tailored to your energy levels not only makes daily life more manageable but can also help you feel more in control and empowered.
Tools and Resources for Energy Management
Several tools and resources can aid in managing energy and tracking progress. Here are a few to consider:
• Energy Diaries: Keeping an energy diary or log, maybe just add this to your day planner for instance and this can help you track when you feel most and least energetic. Documenting your activities and energy levels provides insight into patterns and helps you make informed decisions about your daily schedule.
• Time-Management Apps: Apps like Todoist or Google Calendar can help you schedule tasks as well as necessary breaks with reminders, making it easier to pace yourself and stick to a routine. Using time-blocking features or setting reminders for breaks can support effective energy management.
• Physical Aids and Adaptive Devices: Using adaptive tools, like grab bars, kitchen aids, or lightweight equipment, can reduce physical strain on your body. These tools make daily tasks more manageable and conserve energy.
• Mindfulness and Relaxation Apps: Mindfulness apps, like Headspace or Calm, provide guided relaxation exercises that can reduce stress and promote mental clarity. Practicing mindfulness can also help you stay attuned to your body’s signals, making it easier to recognize when to rest.
By using these resources consistently, you can build a strong support system for managing energy in a way that supports your lifestyle and priorities.
When to Consider Additional Support
While these techniques and tools are helpful, there may be times when additional support is beneficial. Seeking professional guidance can provide valuable insights and personalized strategies for managing energy with MS. Consider reaching out for support if you experience:
• Persistent Fatigue Despite Self-Care Efforts: If fatigue remains a challenge despite efforts to manage it, a professional evaluation can help identify contributing factors and additional strategies.
• Difficulty Balancing Daily Activities: If daily tasks consistently feel overwhelming or interfere with your quality of life, professional support can offer skill-building strategies tailored to your needs.
• Changes in Physical or Cognitive Abilities: MS can affect physical and cognitive abilities over time. If you notice new challenges or changes in your abilities, a personalized evaluation can provide tailored solutions.
At Progressive Therapy Associates, we work with individuals to build practical skills for energy management and daily functioning. Our team provides customized support, helping you develop a plan that aligns with your unique lifestyle and energy levels. Scheduling a free consultation can be an excellent first step toward creating a more balanced and sustainable approach to managing MS-related fatigue.
Personal Perspective: From My Experience
As someone who works with individuals managing MS, I understand how challenging it can be to maintain energy throughout the day. Many clients share stories of feeling frustrated by energy limitations and struggling to find balance in their activities. Watching their resilience as they build energy-management skills that impacts every aspect of his/her life has been inspiring.
One client I remember felt overwhelmed by the constant need to rest and was unsure how to maintain a fulfilling daily routine. Together, we developed a personalized plan that included pacing techniques, compensatory strategies, a structured yet flexible routine, and regular rest periods. Over time, they felt more in control and noticed a positive difference in their energy level, cognitive and executive functioning skills and confidence.
If you’re facing similar challenges, know that you’re not alone. At Progressive Therapy Associates, we’re here to support you in building skills for effective energy management, helping you create a life that works for you, one step at a time.
Frequently Asked Questions
Q: How can I prevent energy crashes?
Preventing energy crashes often involves proactive pacing and scheduled rest periods. Taking breaks before you feel fully fatigued helps conserve energy and prevents sudden drops. Experimenting with different types of rest, like short naps or mindfulness exercises, can also help prevent crashes.
Q: What’s the best way to recharge during the day?
Recharging during the day may look different for everyone. Short naps, quiet relaxation, deep breathing, specialized brain breaks, mindfulness exercises, or engaging in a low-energy hobby can all be effective. Finding what works best for you and incorporating it into your daily routine can provide consistent energy boosts.
Q: Can energy management skills improve over time?
Yes, energy management skills often improve with practice and consistency. As you become more attuned to your energy patterns, you’ll likely find strategies that work best for you, allowing for more effective energy conservation and better quality of life.
Conclusion
Managing energy with MS is a journey, but with the right skills and strategies, it’s possible to create a fulfilling and balanced life. Building techniques like pacing, prioritizing tasks, and developing a routine that works for you can make a meaningful difference in your daily experience.
If you’re ready to take the next step in managing energy with MS, consider reaching out to Progressive Therapy Associates. Our team is here to offer guidance, support, and personalized tools to help you navigate life in a way that supports your well-being and goals.
Our dedicated team of speech-language pathologists are specially trained in speech therapy as it relates to cognitive-communication issues (how you listen, process, focus, remember, and communicate). We are also nationally certified by the American Speech-Language-Hearing Association, are nationally recognized by the Brain Injury Association of America and are Certified Brain Injury Specialists (CBIS). We are licensed to practice in both North Dakota and Minnesota. We believe every patient deserves the best treatment and support we can offer in every single contact and interaction with us.
We recognize that no two people have the same needs and that everyone has different learning styles. That’s why we like to call our approach “the Progressive way,” which means we will happily customize treatment plans to meet the unique needs of the individual and their family. We also believe in “the right fit” between patient and therapist, so will make every effort to match you with a clinician who connects with you, understands you, and utilizes a therapy style that is comfortable for you.
Depending on the goals you wish to accomplish and the learning pace that is most comfortable for you, we will arm you with the evidence-based strategies, proven skills, and ample support you need to feel more organized, prepared, and effective. Therapy strategies may range from recommendations for specific tools (such as timers or planners), one-on-one brainstorming and problem-solving to address concerns, therapeutic activities as well as computer trials or worksheets to help strengthen cognitive and executive functions like attention, memory, and planning.
We know that working on cognitive-communication issues is hard work and that it can be easy to feel defeated or overwhelmed by the challenges of building a more efficient brain. However, you will not be in this alone. We are not just speech-language pathologists; we are fellow human beings who care about you, your journey, and your success. We don’t want an appointment to feel like you’ve been sent to the principal’s office. Instead, you’ll find a comfortable space where you’ll feel listened to and understood. And because humor makes everything more bearable, be prepared to laugh and joke a bit too!