Getting back on track
Just when you thought you were getting better it hits you like a punch in the tummy... you land in a dreaded relapse. Ye-ow!
The word 'relapse' is used to describe a time when your symptoms get worse for a while. A relapse can be brought on by stress, or sometimes if you catch a cold or bug, so don't try to do too much when your body isn't up to it. Stop and listen to any warning signs. Pushing yourself too much is an easy mistake to make, especially when there's so much you want to be doing and you want to keep up with your friends. Sometimes there is no clear reason - relapses are a part of the M.E. rollercoaster!
At times symptoms can get bad - worse than ever before. This can make you really fed up or even angry, especially if you have been trying hard to get better. You may cry easily, but that is normal, so don't feel guilty and try not to worry too much. See Feeling low for more info.
Below you will find the handy 4P plan for preventing and coping with relapses. Each step begins with a 'P' making them easy to keep in mind.
Prevent
Plan
Patience
Pace
1. Prevent it
Keep a diary of what you do and your symptoms. Then you might be able to work out how much you can safely do without making yourself worse. A diary will also help you, should you get a sudden relapse - you may be able to do some detective work to see what might have triggered it. But it's not always possible to prevent a relapse - they can just happen with no warning or can be due to things you can't control.
2. Plan for it
Plan to be prepared for the worst! Collect together a 'relapse pack' and keep it near to hand. Here's what you could put in it:
Good music on CD or tape / story tape
Key phone numbers in case you want to ring a friend or relative
Hot water bottle
Photos and cards that cheer you up
Some good videos/DVDs
Good books, puzzle book, comics, colouring book
Paper and pencils, pens, paints or crayons
A dimmer switch and thick blackout curtains can be a good wheeze for your room too!
3. Patience with it
It is normal to worry and get upset when you get a relapse, but remember that everyone who has M.E. goes through this. It helps to talk (or write) to someone about what you are going through. The diary can help you to see improvements that might otherwise be missed. Even though it's a pain just waiting for your body to pick up, remember to take one day at a time.
4. Pace yourself
If you pace yourself it may help prevent a relapse. Pacing is about doing things, but not too much, and with regular little rests. If you pace yourself you may not only help to prevent a relapse, but it can also help you to get back on track.
Don't give yourself a hard time if you do happen to do too much one day and suffer the next. The important thing is to remember how it felt, so you won't make the same mistake again. 'Boom and bust' is a bad idea!
Find out what other young people have to say about relapses.
Information produced July 2003
Updated June 2004
