Managing Daily Life with Rheumatoid Arthritis: Strategies, Skills and Tools
Source: hhs.edu – posted 5/4/2018
Authors: John Indalecio OTR/L, CHT, MS Hand and Upper Extremity Therapy
Adapted from a presentation to the Early RA Support and Education Program
ENERGY CONSERVATION:
Planning, Pacing, Prioritizing & Positioning
Everyone has had the experience of pushing themselves too hard to get things done. For a person living with Rheumatoid Arthritis, taking this approach may leave you depleted (feeling that you have no energy left). The principles of energy conversation aim to address this, and to help you achieve a different outcome. Energy conservation is designed to ration, or save energy in order to maximize function and independence and minimize the worsening of symptoms.
This involves trying to use your body in the ideal way. If you are a morning person, schedule activities that are difficult for the morning, when you typically feel your best. Or, if you usually feel better during the afternoon, wait until then to attempt the task. Also, make sure you have enough time to accomplish the task and, when necessary, plan time for breaks. Try this: Write down your tasks on a calendar.
Related to planning, is pacing. Don’t try to rush a task, but proceed at a moderate (not too fast, not too slow) tempo. Movements that are either too fast or too slow can be taxing on your joints. Power napping for 10 or 20 minutes at a time, can be extremely effective in reducing symptoms and increasing productivity. Try this: Build rest breaks into your daily/weekly tasks.
Perform the most important activities, and postpone or eliminate tasks that are unnecessary. For example, wait to do a physically difficult task until someone is available to help you. Use your energy for things that only you can do. Try this: Write each task on a sticky note. Then arrange them in order of priority.
Using your body to its mechanical advantage will reduce the amount of effort needed to complete a task. This is the principle behind ergonomics. For example, sit down to put on your shoes, and use a cart to move belongings. Try this: Evaluate your “work station” (desk, kitchen, etc.) for ways to optimize how the body fits the space and the task being performed. At work, find out whether your employer offers a complimentary ergonomic assessment of your work space.
