Years ago, my doctor told me about a little trick I can use to figure out what kinds of actions are appropriate. I have long stopped using this, but it can be helpful. I can’t even remember what he called it, but I will call it “using the ruler”. You take a regular 1-10 scale. 1 represents I feel fantastic. 5 represents I am ok. 10 represents not only is the pain so bad that I need morphine-but I can not move.
On days where you are a 1 and feeling great, you are welcome to do whatever it is you wish to do. Keep in mind, that this may get you into trouble on subsequent days - as they often can trigger a crash. But enjoy how you are feeling. Try not to question it to much. Just smile, and have a good one.
On 5 days - get done what you need to do. Don’t overwhelm yourself with petty details. If things don’t work according to plan, let it go. It’s really no big deal if the floor doesn’t get washed right this minute. Alternate your must do errands and chores with something nice. Some relaxing music, 15 minutes in your garden, a bubble bath. The balance here is really important.
On 10 days - managing your pain is what this day is all about. I have had some 10 days - I don’t get them often. I think I can count early fall 2007 was the first time in 10 years, where I could consider myself ever having pain classified as 10. The only thing that I was able to do, was stay in bed - and have a whole lot of hot showers - because that was the ONLY thing that helped with the pain. Pain killers did not help at that point. I do not feel guilty or remorseful about this. It was the only thing that could be done. So why make yourself feel worse about it.
Here is the breakdown of the ruler/scale.
1-3 I feel fantastic/really good - Let’s Play. Don’t overdo it, but enjoy yourself
4-7 I feel okay. Pain/sickness is bearable. Make sure you balance your must do activities, with some good for you ones.
8-9 I am hurting. Do what you must do, and then come home to rest. You do not want to cause more problems for yourself.
10 The pain is awful, I can barely lift my head off the pillow. Call in sick. Leave household chores undone. Tell the kids that they can eat frozen pizza and twinkies for dinner.
译文:
测量你的痛苦指数(关于慢性疲劳综合症)
在很多年前,我的医生告诉了我一个小秘诀,它可以帮助我判断什么样的行为才是适当的。虽然我已经很久没有用个这个方法了，我觉得它还是非常有用的。我甚至已经不记得医生把它叫做什么了，不过我想我会把它叫做“标尺量法”。你拿出一个标有1到10刻度的尺子。1就表示我感觉很好；5代表我的状况还过得去；10就表示我仅仅表示我已经痛到要用吗啡，而且已经不能移动。
如果有天，你的指数是1 ，你感觉非常好，那么你就可任意地做你想做的事情。但你必须记住 ，这将给你今后几天带来麻烦——他们会使你的精神消沉。尽管如此，你还是尽情享受这种感觉。尽量不要过多地对这种感觉产生质疑。简单的一笑，然后尽情享受。
当你的指数是5的时候，你必须完成你所要做的事情。不要让过多地小细节拖垮了你。如果事情不能按计划进行，就任由它发展。在这分钟里不把地板拖完是无伤大碍的。你可以将你必须完成的差事琐事和一些轻松愉快的事情交替着做。例如听一些放松的音乐，或是在你花园里休息15分钟，又或是洗个泡沫浴。在这样的情况下，稳定的心理状态还是非常重要的。
在你的指数是10天的时候，你必须要能够处理好你的烦恼的情绪，这是这时候你唯一要做的事情。我曾经努力过很多个10天，但不是每次我都能做到。我想在过去的10年中，2007年的秋天，我第一次受到10级痛苦的烦扰。我唯一能做的事情就是躺在床上或是洗个热水澡，因为这是唯一能帮我减轻痛苦的方法。止痛的药剂在那种情况下是起不到什么用的。我对此并没有任何罪恶感或是自责，因为那是当时唯一可以做的事情，又为什么要让自己为此变得更加糟糕呢？
以下就是衡量尺度的细目分类:
1-3 我感觉非常好——那几好好地玩吧，但是不能过火，好好地享受。
4-7 我感觉一般。遮掩过得痛苦程度是可以忍受的。你必须确定你可以在你的差事和愉快的事情之间保持平衡。
8-9 我感觉受到伤害。昨晚你必须要做的事情之后，你就回家去休息。你并不想再制造出任何的麻烦。
10 这样的痛苦是可怕的。我的头几乎离不开枕头。我会打电话请假，什么家务也不做，然后让孩子们吃那些冰冻的皮萨和甜点做晚餐。