Helpful Information about using the Curriculum

This curriculum is divided into 8 sections:

Personal Relationships
Activity Pacing (The Envelope Theory)
Current Medical Approaches
Alternative Medical Approaches
Self-relaxation and Meditation
Coping
Economic Self-Sufficiency and Employment Issues
Nutritional approaches

The information in each section is the information that was discussed and distributed to members during the group meetings. In the curriculum, we make reference to Centers for Independent Living as a community-based, advocacy-oriented organizations designed to facilitate empowerment and equal access for individuals with disabilities. Centers for Independent Living around your area can be found in the yellow pages or can be accessed by visiting the Internet at www.ilru.org.

About this topic: This approach, supported by research, offers people with CFS tips in coping with the following symptoms:
memory and concentration difficulties

fatigue
pain
challenges to self-image
illness-associated depression
illness-associated anxiety

Positive Behavioral, Mental and Emotional Coping Strategies

Positive coping strategies such as deep relaxation and self-affirmations can improve quality of life, while negative forms of coping such as denial and self-pity tend to disrupt good feelings and may increase symptom severity (Friedberg 1999). Positive coping skills can be developed to counteract negative self-evaluations, discouragement, and frustrations over functional limitations (Friedberg 1999).

Suggestions to help people with chronic fatigue syndrome examine their reactions to their illness

Ask yourself the following:

What have I lost because of CFS?
How do I respond to the routine and often empty "How are you"?
How do I react to the often-heard statement "But you look so good"?
How do I feel when others give the impression that "I should/can heal myself"?
Do I have at least one social and/or emotional confidante? (Friedberg & Jason, 1998).
Am I practicing the principles of the Independent Living Philosophy?

Do I use affirmations, specific phrases designed to motivate and inspire, in order to sustain my optimism, self-esteem, and to direct meaningful activities (Friedberg & Jason, 1998). For example: 

I am entitled to take time for myself.
I am a strong person.
I can develop/discover new income opportunities and social activities for myself.
I may not be able to eliminate my symptoms but I can control my reactions to them.
I am not responsible for the CFS education of others; I am responsible for my own
   CFS education and I can control what I learn and when I learn it (Johnson, 2000).

Am I willing to practice Pleasant Mood Induction techniques?

Compose a list of 5 to 10 things that make me laugh and try to engage in at least
          one of these activities each day.
Participate in an activity (or at least imagine one) that will uplift my mood and
          create a pleasant emotional state.
Make a list of 5 to 10 low effort, uplifting activities and
          try to engage in at least one of these activities a week (Friedberg, 1999).

What relaxation techniques do I use on a daily basis?

Relaxation tapes
"White noise" (or tranquil background music) machines
Meditation
Deep breathing
Stress management class (or a book on this topic)
Gentle self-directed movement therapy

Do I practice activity management by dividing my daily schedule into work, rest and fun (Friedberg, 1999)? 
Am I overexerting myself?
Am I under-challenging myself?
Am I allowing equal amounts of time for self-nurturing (rest) and
          social/recreational activities contacts (non-CFS) as I allow for work?
How do I arrange my daily activities?
Am I allowing myself to fall into an overwork-collapsed lifestyle?
Am I allowing myself to fall into an under-challenged/invalid lifestyle?
Am I carefully watching my energy levels (practicing the envelope theory) and
          allowing rest intervals?
Do I understand the basic idea behind graded activity 
         (principles of the envelope theory)?

Am I willing to:

Reduce the amount of activities I schedule for myself each day
Allow extra time to complete activities
Break tasks down into smaller activities (Friedberg, 1999)

Do I utilize memory assistance strategies (Friedberg, 1999)?
What cognitive dysfunction am I experiencing because of my CFS?
(Ex: difficulties with short-term memory and/or sustaining concentration)

Post-it notes
Daily planner
To do lists
Using alarms

What can I do to counteract this dysfunction?

Minimize distractions
Learn to do one thing at a time
Establish a routine
Write reminders to myself (Johnson, 2000)

Which takes more energy from a person with Chronic Fatigue Syndrome - being negative and feeling sorry for oneself, or reframing - developing a positive attitude and taking stock of what one has and what one can do?

What have I gained because of CFS?

• A less frantic lifestyle
• Ability to decide what is important to me
• Learning self care and relaxation techniques
• A greater appreciation of close interpersonal relationships (Friedberg & Jason 1998)
• Learning how to stop negative thinking and change these statements and thoughts
                   into positive ones
• Ability to decide what is important to me
• Ability to set my own goals and prioritize