Letter from the editors | p. 8 |
How to use this book | p. 10 |
Part 1 What is fibromyalgia? | p. 12 |
Chapter 1 A brief introduction | p. 14 |
Gloria's story | p. 16 |
Justus' story | p. 17 |
Chapter 2 Fibromyalgia's lengthy journey | p. 20 |
New condition or ancient history? | p. 21 |
Early origins | p. 21 |
More recent developments | p. 22 |
First a term, then a definition | p. 26 |
What experts know today | p. 26 |
What fibromyalgia is not | p. 28 |
Chapter 3 Myths vs. facts | p. 32 |
Solving a mystery | p. 33 |
Myth 1. Fibromyalgia isn't real | p. 34 |
Myth 2. Fibromyalgia is a mental health disorder | p. 34 |
Myth 3. Fibromyalgia is an autoimmune disorder | p. 35 |
Myth 4. Fibromyalgia is a connective tissue disorder | p. 36 |
Myth 5. You're just looking for attention | p. 37 |
Myth 6. You're a hypochondriac | p. 38 |
Myth 7. You're just lazy | p. 39 |
Myth 8. You're just stressed | p. 40 |
Myth 9. You're just depressed | p. 41 |
Myth 10. Fibromyalgia isn't there if no test or X-ray can prove it | p. 41 |
Myth 11. Only middle-aged women get fibromyalgia | p. 42 |
Chapter 4 What causes fibromyalgia? | p. 44 |
Why do I have fibromyalgia? | p. 45 |
What is central sensitization? | p. 47 |
What else does research show? | p. 50 |
How and why you feel pain | p. 52 |
Changing the pain experience | p. 53 |
A reason for hope | p. 55 |
Chapter 5 How do I know if I have fibromyalgia? | p. 56 |
Not easy to diagnose | p. 57 |
How making a diagnosis has changed | p. 58 |
Other symptoms | p. 62 |
Inside the doctor's office | p. 64 |
Chapter 6 The cost of fibromyalgia | p. 66 |
What does fibromyalgia cost? | p. 67 |
Financial hardship | p. 68 |
Workplace challenges | p. 69 |
Loss of sleep | p. 70 |
Fatigue | p. 70 |
Physical deconditioning | p. 71 |
Strained relationships, feeling alone | p. 72 |
The toll on mental health | p. 76 |
Substance misuse | p. 77 |
Part 2 Treating fibromyalgia | p. 78 |
Chapter 2 Medications | p. 80 |
Pain medications 101 | p. 82 |
Treatment options | p. 82 |
Antidepressants | p. 83 |
Muscle relaxers | p. 85 |
Anti-seizure medications | p. 86 |
Options beyond medications | p. 88 |
Using opioids to treat fibromyalgia | p. 88 |
To medicate ... or not | p. 93 |
Chapter 8 Cognitive behavioral therapy | p. 94 |
Changing your approach to fibromyalgia | p. 95 |
Changing your thoughts, behaviors and feelings | p. 96 |
How well does cognitive behavioral therapy work? | p. 100 |
Chapter 9 Integrative medicine | p. 102 |
What is integrative medicine? | p. 104 |
Relaxation exercises | p. 104 |
Moving meditation | p. 107 |
Massage therapy | p. 107 |
Acupuncture | p. 109 |
Hydrotherapy | p. 109 |
Supplements | p. 109 |
Learning more about integrative medicine | p. 110 |
Chapter 10 Interdisciplinary pain management programs | p. 112 |
What happens in an interdisciplinary pain management program | p. 114 |
Is this type of program right for you? | p. 115 |
What to look for | p. 117 |
How well do these programs work? | p. 117 |
Taking part in a Mayo Clinic program | p. 118 |
Part 3 Managing symptoms | p. 120 |
Chapter 11 Setting goals | p. 122 |
Ready, set, goals | p. 124 |
How to set goals | p. 124 |
3 steps to goal-setting success | p. 126 |
Chapter 12 Retraining your brain | p. 128 |
Changing your thinking | p. 130 |
Medications | p. 130 |
Learning about fibromyalgia | p. 130 |
Physical activity | p. 132 |
Boost your mood | p. 132 |
Sleep | p. 133 |
Connect with others | p. 133 |
Can diet help? | p. 133 |
Chapter 13 Getting regular physical activity | p. 134 |
Move more, feel better | p. 136 |
Types of exercises to try | p. 138 |
Finding the right balance | p. 145 |
Chapter 14 Balance your time and energy | p. 146 |
How do you spend your time? | p. 147 |
Pacing | p. 148 |
Moderation | p. 152 |
Daily planner | p. 154 |
Chapter 15 Stress and mood management | p. 158 |
Fibromyalgia and mood | p. 159 |
Stress 101 | p. 160 |
What about anxiety? | p. 161 |
Fibromyalgia and depression | p. 162 |
Mood-boosting tips | p. 166 |
Focus on what you can control | p. 173 |
Chapter 16 Take care of yourself | p. 174 |
Sleep well, live well | p. 175 |
What about sleep medications? | p. 179 |
Healing power of healthy eating | p. 183 |
Foods to eat and avoid | p. 186 |
Connecting with others | p. 188 |
Part 4 Living with fibromyalgia | p. 190 |
Gloria's story | p. 192 |
Justus' story | p. 194 |
Chapter 17 Partnering with your doctor | p. 196 |
An evolving understanding | p. 198 |
Who should guide your care? | p. 198 |
Building a partnership | p. 199 |
Making the most of your office visit | p. 200 |
Chapter 18 Family and support | p. 202 |
Why support matters | p. 203 |
Helping your family help you | p. 205 |
Communication do's and don'ts | p. 207 |
Build your team of support | p. 208 |
How your family can support you | p. 210 |
A spouse's perspective | p. 212 |
Do's and don'ts for family members | p. 214 |
Chapter 19 Work life | p. 216 |
To work or not to work? | p. 217 |
What research says | p. 220 |
Can fibromyalgia be disabling? | p. 221 |
What can make fibromyalgia disabling? | p. 221 |
Deciding what's best for you | p. 221 |
Action guide | p. 224 |
Create your plan | p. 226 |
Adjusting to a new normal | p. 227 |
Difficult days | p. 232 |
Daily planner | p. 234 |
Additional resources | p. 238 |
SMART goals worksheet: Example | p. 240 |
Your SMART goals worksheet | p. 241 |
Stretching exercises | p. 242 |
Relaxation exercises | p. 254 |
Other sources of information | p. 256 |
Glossary | p. 258 |
Index | p. 264 |