CFS - Recovery

download CFS - Recovery

of 44

Transcript of CFS - Recovery

  • 8/9/2019 CFS - Recovery

    1/44

    Recovery from Chronic Fatigue Syndrome:

    One Persons Story

    By Bruce Campbell, Ph.D.

    IXQFWLRQHGDW DERXW LQ WKHI LUVWPRQWKVDIWHUFRPLQJGRZQZLWK &KURQLF )DWLJXH 6\QGURPH

    &)6LQ,PSURYLQJVWHDGLO\RYHUIRXU\HDUV,JUDGXDOO\UHWXUQHGWRWKHVDPHOHYHORIKHDOWK,

    DGEHIRUHEHFRPLQJVLFNDQGKDYHUHPDLQHGKHDOWK\QRZIRUHLJKW\HDUV7KLQNLQJWKDWRWKHUVLJKWEHLQWHUHVWHGLQZKDW,KDGGRQHWRLPSURYH,ZURWHWKLVDFFRXQWRIP\H[SHULHQFH

    0\DSSURDFKWR&)6ZDVGLIIHUHQWWKDQWKDWWDNHQE\PDQ\SHRSOHZLWK&)6$IWHU,OHDUQHGWKDWWKHUHDVQRFXUHIRU&)6DQGQRFRPPRQO\HIIHFWLYHPHGLFDOWUHDWPHQW,GHFLGHGWRH[FOXGHPHGLFDWLRQV

    QGVXSSOHPHQWVDQG LQVW HDGWU HDW P\ &)6 XVLQJ RQO\OLIHVW\OHFKDQJH OLVWHQLQJ WR P\ ERG\ DQG

    GDSWLQJP\OLIHWRLWVQHHGV,EHOLHYHGP\DSSURDFKZDVVDIHDQGPRUHOLNHO\WREHHIIHFWLYHWKDQRQYHQWLRQDO WU HDWPHQWV, UHFRJQL]H WKDW UHFR YHU\ IURP &)6 LV XQXVXDO D QG , DFNQRZOHGJH WKDW

    HGLFDWLRQVFDQKHOSVRPHHYHQPRVWSHRSOHZLWK&)6%XW,KRSHP\VWRU\PD\EHRILQWHUHVWWRR

    VDQLOOXVWUDWLRQRIWKHLGHDWKDWKRZZHOLYHZLWKFKURQLFLOOQHVVFDQFKDQJHLWVHIIHFWVDQGHYHQLWV

    RXUVH

    UXFH&DPSEHOO

    ruce Campbell, Ph.D.FUHDWHGDQG GLUHFWV WKH&),'6 )LEURP\DOJLD6HOI+HOSSURJUDPD QRQURILW RUJDQL]DWLRQ WKDW RIIHUV ORZFRVW VHOIKHOSFRXUVHV RYHU WKH ,QWHUQHWDQG RWK HUUHV RXUFHVIRU

    HRSOHZLWK &)6 DOVR FDOOHG &),'6 DQG ILEURP\DOJLD7KH JURXS ZDV IRXQGHG LQ DQG KDV

    RQGXFWHG P RUH WKDQ VHOIKHOS JURXSV 'U &D PSEHOO KDV ZRUNHG SURIHV VLRQDOO\ DW 6WDQIRUGQLYHUVLW\RQVHOIKHOSSURJUDPVIRUFKURQLFLOOQHVVLQFOXGLQJWKH$UWKULWLV6HOI+HOSFRXUVHDQGWKH

    KURQLF'LVHDVH 6HOI0DQDJHPHQWFRXUVH +H LV D JUDGXDWHRI 6WDQIRUGDQG KDV D 3K' IURP WKH

    QLYHUVLW\RI&DOLIRUQLD

    opyright Notice:&RS\ULJKWE\%UXFH&DPSEHOO3HUPLVVLRQLVJUDQWHGWRUHXEOLVKRUUHSRVWWKHPDWHULDOIURPWKLV ZHEVLWH DVORQJDVWKHXVH LVQRQFRPPHUFLDOHJ VXSSRUW

    URXSQHZVOH WWHU WKH PDWHULDOLV XVHGLQ LWV HQWLUHW\ IRU H[DPSOHRQH FKDSWHUDQG WKH VRXUFH LV

    HGLWHGDV5HFRYHU\IURP&KURQLF)DWLJXH6\QGURPHKWWSZZZUHFRYHU\IURPFIVRUJ E\%UXFHDPSEHOO

    isclaimer:7KHPDWHULDOVLQWKLVERRNDUHSRVWHGIRULQIRUPDWLRQDODQGHGXFDWLRQDOSXUSRVHVRQO\DQG

    HQRWLQWHQGHGWRVXEVWLWXWHIRUPHGLFDORURWKHUSURIHVVLRQDODGYLFH&RQVXOW\RXUSK\VLFLDQRURWKHU

    HDOWKFDUHSURYLGHUUHJDUGLQJ\RXUV\PSWRPVDQGPHGLFDOQHHGV

  • 8/9/2019 CFS - Recovery

    2/44

    ntroduction

    :KHQ,ZDVGLDJQRVHGZLWK&)6LQ, IXQFWLRQHG DWDERXWRIP\SUHLOOQHVVOHYHO2YHUD

    HULRGRIIRXU\HDUV,JUDGXDOO\UHWXUQHGWRDQRUPDOOLIHDQGFRQVLGHUP\VHOIWREHUHFRYHUHG, KDYHQ DFWLYLW\ OHYH O FRP SDUDEOH WR WKDW RI RWKH U SH RSOH RI P\ DJH DQG QR ORQJHU H[SHUL HQFH &)6\PSWRPVH[FHSWYHU\PLOGO\RQRFFDVLRQ0\LPSURYHPHQWZDVJUDGXDOEXWVWHDG\DERXWRQHRUWZR

    HUFHQWDPRQWKXQWLO,JRWEDFNWRZLWKIXUWKHULPSURYHPHQWVLQFH

    KHSDWK,IROORZHGZDVDQXQFRQYHQWLRQDORQH%HOLHYLQJWKDWWKHUHZDVOLWWOHKHOSDYDLODEOHIURPWKHHDOWKFDUH V\VWHP , DGRSWHG D VHOIKHOSDSSURDFK WKDW H[FOXGHG PHGLFDWLRQVDQG LQVWHDG IRFXVHGKDQJLQJP\ KDELWV DQG EHKDYLRU %HOLHYLQJWKDW P\ ERG\ ZDQWHG WR JHW EHWWHU DQG WKDW LW ZDV P\

    HVSRQVLELOLW\ WR FUHD WH WKH FRQGLW LRQV WKDW PDGH LP SURYHPHQW SRVVLEO H , EHJDQ D SURFHVV RIEVHUYDWLRQDQGFKDQJH ,VWXGLHGP\H[SHULHQFHWR ILQGWKRVHWKLQJV WKDWKHOSHG PHIHHOEHWWHUDQG

    KHQFKDQJHGP\OLIHWROLYHPRUHFRQVLVWHQWO\LQDZD\KHOSIXOWRP\ERG\

    0\DSSURDFKFRPELQHGWZRIDFWRUVWKDWPLJKWVHHPLQFRPSDWLEOHDWILUVWJODQFHDFFHSWDQFHDQGKRSH\DFFHSWDQFH,PHDQWKDW,DFNQRZOHGJHGWKDWP\OLIHKDGFKDQJHGIRUDQH[WHQGHGSHULRGRIWLPH

    QGSHUKDSVSHUPDQHQWO\$FFHSWDQFHGLGQRWPHDQUHVLJQDWLRQEXWUDWKHUDUHFRJQLWLRQWKDWWKHLOOQHVV

    RUFHGPHWROHDGDGLIIHUHQWDQGPRUHOLPLWHGOLIHSHUKDSVIRUWKHUHVWRIP\OLIH

    $WWKHVDPHWLPH,KDGKRSH,ZDVFRQILGHQWWKDWWKURXJKFKDQJLQJP\GDLO\KDELWVDQGURXWLQHV,

    RXOGILQG WKLQJV WR KHOS PH IHHOEHWWHU , GLG QRW NQRZ ZKHWKHU LW ZDVSRVVLEOHWR UHFRYHU EXW ,HOLHYHGWKDW,FRXOGUHGXFHP\GLVFRPIRUWUHGXFHXQFHUWDLQW\DQGUHJDLQVRPHFRQWURORYHUP\OLIH,LGQRWH[SHFWDTXLFNVROXWLRQ5DWKHU,UHFRJQL]HGWKDWVHOIPDQDJHPHQWZDVDZD\RIOLIH,EHOLHYHG

    KDWOLVWHQLQJWRP\ERG\DQGUHVSRQGLQJWRLWVQHHGVJDYHPHWKHEHVWFKDQFHIRULPSURYHPHQW

    0\SDWKZDVRQHRIWULDODQGHUURU$WWKHEHJLQQLQJ,GLGQWNQRZP\OLPLWVRUZKDWZRXOGKHOS

    YHU\WKLQJ , GLG IHOW OLNH DQ H[SHULPHQW 6RPH WKLQJV, WULHG KHOSHG PH EXW RWKHUV GLGQW %XW ,HOLHYHGWKDWZKDWHYHUWKHRXWFRPH,FRXOGOHDUQIURPP\H[SHULHQFH$QG,RIWHQOHDUQHGPRUHIURP

    KHH[SHULPHQWVWKDW WXUQHG RXW GLIIHUHQWO\WKDQ , KRSHG .HHSLQJU HFRUGVZKLFK WRRN RQO\ D IHZ

    PLQXWHVD GD\ KHOSHG PH WR UHFRJQL]H FRQQHFWLRQV EHWZHHQ P\ DFWLRQV DQG P\ V\PSWRPV WKXVPDNLQJP\H[SHULPHQWVPRUHHIILFLHQW2QFH,XQGHUVWRRGP\OLPLWVP\UHFRUGVKHOSHGPHOLYHPRUH

    RQVLVWHQWO\ZLWKLQWKHPE\GRFXPHQWLQJWKHSULFH,SDLGZKHQ,OLYHGRXWVLGHP\HQHUJ\HQYHORSH

    DOVRUHFRJQL]HGWKDWP\DSSURDFKKDGWRDGGUHVVWKHFRPSOH[LW\RIP\LOOQHVV1RWRQO\GLG,KDYH

    HYHUDOV\PSWRPV WKRVH V\PSWRPVHDFK KDG PXOWLSOHFDXVHV$OVRP\LOOQHVVDIIHFWHGDQGZDVIIHFWHGE\PDQ\ RWKHUSDUWVRI P\OLIH)RU H[DPSOHP\LOOQHVVFUHDWHGPRUHVWUHVVDQGV WUHVVIXO

    LWXDWLRQVZRUVHQHGP\V\PSWRPV%HFRPLQJDZDUHRIWKHVHLQWHUDFWLRQVVKRZHGPHWKDW,ZRXOGKDYHRWKLQNFRPSUHKHQVLYHO\DERXWP\OLIHDQGXVHPDQ\VWUDWHJLHV

    RIIHUWKLVDFFRXQWRIP\XVHRIVHOIKHOSDQGOLIHVW\OHFKDQJHLQWKHKRSHWKDWRWKHUVPLJKWILQGERWKQFRXUDJHPHQWDQGSUDFWLFDOVWUDWHJLHVLQWKLVGHVFULSWLRQRIKRZ, XVHGEHKDYLRUDOFKDQJHWRUHFRYHU

  • 8/9/2019 CFS - Recovery

    3/44

    : Im Really Sick, Now What Do I Do?

    FDPHGRZQZLWKDIOXOLNHLOOQHVVLQWKHVXPPHURI0\GRFWRUWROGPHWKDWWKHLOOQHVVZDVUREDEO\FDXV HGE\ DQ XQLGHQWL ILHG YLUXV WKDW ZRXOG UXQ LWV FRXUVH LQ DIHZ ZHHNV $V WKHZHHNVDVVHGKRZHYHUP\V\PSWRPVFRQWLQXHGDQG,EHJDQWRZRUU\,ZDVSX]]OHGE\WKHEL]DUUHVHWRI

    \PSWRPV , H[SHULHQFHG H[KDXV WLRQ ZDNLQJ XS WLUHG DIWHU P DQ\ KRXU V RI VOH HS GLIILFXOW\RQFHQWUDWLQJDJHQHUDOL]HGDFKLQJWKURXJKRXWP\ZKROHERG\WHQGHUO\PSKQRGHVLQP\QHFNDQGDX]]OLQJVHQVLWLYLW\WRQRLVHDQGOLJKW

    ZDVFRQIXVHG IXUWKHUE\WKHIOXFWXDWLRQLQP\ V\PSWRPV2Q VRPHGD\VWKHV\PSWRPVZHUHORZLYLQJPHKRSHWKDWWKHLOOQHVVZDVHQGLQJ%XWDGD\RUWZRODWHUWKH\ZHUHEDFNLQIXOOIRUFH7KH

    YHUDOOWUHQGZDVGRZQKLOODQG,JUDGXDOO\FXWEDFNRQP\KRXUVDWZRUNJRLQJIURPKRXUVDZHHNRWKHQDQGHYHQWXDOO\

    RUIRXU PRQWKV, H[SHULHQFHGV\PSWRPVZLWKRXW KDYLQJ D QDPHIRUP\ VXIIHULQJ , OLYHG ZLWK

    HPHQGRXVXQFHUWDLQW\ZRQGHULQJZKDWZDVZURQJZLWKPHDQGZKDWP\IXWXUHZRXOGKROG)LQDOO\P\GRFWRU DQG ,FDPHWRD WHQWDWLYH GLDJQRVLV RI &KURQLF)DWLJXH6\QGURPHRU&)6 7KHLOOQHVV LV

    OVRFDOOHGE\RWKHUQDPHVVXFKDV&KURQLF)DWLJXHDQG,PPXQH'\VIXQFWLRQ6\QGURPH>&),'6@DQG

    0\DOJLF(QFHSKDORP\HOLWLV>0(@*HWWLQJDGLDJQRVLVZDVERWKDUHOLHIDQGDVKRFN,ZDVJUDWHIXOWRDYHDQDPHIRUP\VWUDQJHDQGGHELOLWDWLQJV\PSWRPVEXWVWDJJHUHGE\WKHUHFRJQLWLRQWKDW,KDGD

    RQJWHUPLOOQHVV

    Choosing Self-Management

    RJDLQSHUVSHFWLYH,VSHQWDIHZKRXUVODWHUWKDWGD\UHDGLQJDERXW&)6LQWKHORFDOKHDOWKOLEUDU\

    KDWDPRXQWRIUHVHDUFKZDVHQRXJKWRFRQYLQFHPHWKDWPHGLFDOUHVRXUFHVIRU&)6SDWLHQWVZHUHYHU\PLWHG,WZDVFOHDUWKDWWKHUHZDVQRPHGLFDOFXUHIRUWKHLOOQHVVDQGWKHOLNHOLKRRGWKDWHIIHFWLYH

    HDWPHQWVZRXOGEHGHYHORSHGLQWKHQHDUIXWXUHVHHPHGGLPEHFDXVHWKHUHZDVQRDJUHHPHQWRQWKHDXVHRI&)6DQGYHU\OLWWOHPRQH\ZDVEHLQJSXWLQWRUHVHDUFK,WZDVDOVRGLVFRXUDJLQJWRUHDGWKDWKHUHZDVQRVWDQGDUGWUHDWPHQWWKDWLVQRFRPPRQO\SUHVFULEHGPHGLFDWLRQJLYHQURXWLQHO\WR&)6DWLHQWV5DWKHUSDWLHQWVZHUHDGYLVHGWR WU\ D YDULHW\RIGLIIHUHQWWUHDWPHQWVLQWKHKRSHRIILQGLQJ

    RPHWKLQJWKDWUHGXFHGV\PSWRPVVOLJKWO\:KDWRQHSHUVRQIRXQGKHOSIXOPLJKWEHLQHIIHFWLYHZLWKQRWKHU7UHDWP HQWIRFXVHG RQ SDUWLDOU HGXFWLRQ LQ V\P SWRPVUDWKHUWKDQ D GGUHVVLQJ WKH FDXVH ,WHHPHGWKDWWKHEHVWFRXUVHWKHPHGLFDOZRUOGKDGWRRIIHUZDVDVHULHVRIH[SHULPHQWVZLWKGLIIHUHQW

    PHGLFDWLRQVLQWKHKRSHRIILQGLQJRQHRUPRUHWKDWZRXOGUHGXFHV\PSWRPVRQO\PRGHVWO\

    LQFH,ZDQWHGWRJHWP\ROGOLIHEDFN,GHFLGHGWRIRUHJRWKDWDSSURDFK5DWKHUWKDQH[SHULPHQWLQJ

    ZLWKPDQ\WUHDWPHQWVLQWKHKRSHRIDFKLHYLQJPLQRUV\PSWRPLPSURYHPHQW,GHFLGHGP\EHVWFKDQFHRUJHWWLQJEHWWHUZDVWR REVHUYHP\VHOIDQGPDNHFKDQJHVLQWKHZD\, OLYHG WRDGDSWWRWKHLOOQHVVQGWKHOLPLWVLWKDGLPSRVHGRQPH,IHOWFRQILGHQW,FRXOGILQGWKLQJVWKDWZRXOGKHOSPHLPSURYH

    arlier Experience with Self-Help

    UHYLRXVH[SHULHQFH KHOSHG VKDSH P\ GHFLVLRQ 2QHLPSRUWDQW HOHPHQWLQ P\ SDVW ZDV ZRUN DV DRQVXOWDQWWR PHGLFDOVHOIKHOSSURJUDPVDW 6WDQIRUG 8QLYHUVLW\7KHVH SURJUDPV ZHUH RIIHUHGDV

    XSSOHPHQWVWRUHJXODUPHGLFDOFDUH6HHLQJKRZSHRSOHKDGEHHQDEOHWRKHOSWKHPVHOYHVZKHQOLYLQJ

  • 8/9/2019 CFS - Recovery

    4/44

    LWKLOOQHVVHVOLNHDUWKULWLVFDQFHUKHDUWGLVHDVHDQGVWURNHKDGFRQYLQFHGPHWKDWKRZRQHOLYHVZLWKKURQLFLOOQHVVFDQFKDQJHLWVHIIHFWVDQGPD\HYHQFKDQJHWKHFRXUVHRILOOQHVV7KHH[DPSOHRIIHUHG

    \SDWLHQWV,PHWWDXJKWPHWRDVNWZRTXHVWLRQVZKHQIDFHGZLWKDPHGLFDOSUREOHPZKDWKHOSLV

    YDLODEOHIURPWKHPHGLFDOV\VWHP"DQGKRZFDQ,KHOSP\VHOI"

    QDGGLWLRQWRP\REVHUYDWLRQRIRWKHUVP\RZQSULRUH[SHULHQFHKDGVKRZQPHWKHYDOXHRIVHOIKHOS

    ZR\HDUVEHIRUHFRPLQJGRZQZLWK&)6,KDGDPLOGIDWLJXHZKLFKUHGXFHGP\HQHUJ\E\DERXW

    ,QUHWURVSHFW,ZRQGHULIWKHHDUOLHUIDWLJXHPLJKWKDYHEHHQDPLOGIRUPRI&)6,QWU\LQJWR

    HFLGHKRZWRDGGUHVVWKHIDWLJXH,DVNHGP\GRFWRUZKHWKHUKHWKRXJKWP\KDYLQJEORRGWHVWVZRXOGURGXFHDGLDJQRVLVDQGLILWGLGZKHWKHUWKDWZRXOGOHDGWRDWUHDWPHQW+HVDLGWKDWWKHFKDQFHVIRU

    DJQRVLQJP\IDWLJXH WKURXJKWKH WHVWVZDV DERXW DQG WKDWWKHUHZDVD FKDQFHWKDWD WHVW

    VXOWZRXOGVXJJHVW D WUHDWPHQW*LYHQWKHSUREDELOLW\WKDW EORRGWHVWVZRXOGOHDG WRD KHOSIXO

    HDWPHQW,WROGKLP,ZDQWHGWRIROORZDGLIIHUHQWSDWK,IHOWFRQILGHQW,FRXOGILQGWKLQJVWKDWZRXOGHOSPHLI,NHSWVRPHUHFRUGV+HHQFRXUDJHGPHWRIROORZWKDWSDWK,EHJDQDVLPSOHKHDOWKMRXUQDO

    KLFKWRRNDERXWRQHPLQXWHDGD\WRILOORXW,TXLFNO\OHDUQHGWKDW,FRXOGUHGXFHP\IDWLJXHJUHDWO\

    \UHGXFLQJP\DFWLYLW\OHYHOE\DERXW,GLGVRDQGWKHIDWLJXHZHQWDZD\LQDFRXSOHRIPRQWKV

    Me and the Medical System

    :KHQ, GHFLGHGWR UHVSRQGWR&)6E\ XVLQJVHOIKHOS DORQHIRUJRLQJH[SHULPHQWDWLRQZLWK PHGLFDOHDWPHQWVP\GHFLVLRQGLGQRWLPSO\DUHMHFWLRQRIP\GRFWRU,FKHFNHGLQZLWKKLPPRQWKO\E\

    KRQHWRNHHSKLPDSSULVHGRIP\SURJUHVVDQGFRQWLQXHGWRVHHKLPIRURWKHUPHGLFDOSUREOHPV+H

    DVVXSSRUWLYHRIP\DSSURDFKWR&)6

    0\UHVSRQVHZDVQRWDUHMHFWLRQRIPRGHUQPHGLFLQHLQJHQHUDO:KHQ,KDGFDQFHUHDUOLHULQP\OLIH,

    KRVHVXUJHU\DQG UDGLDWLRQDQG GLG VR IRU WKH VDPHUHDVRQ WKDW , DGRSWHG OLIHVW\OHFKDQJH DV P\

    HDWPHQWIRU&)6,WKRXJKWWKHSDWK,FKRVHSURYLGHGWKHEHVWFKDQFHIRUUHFRYHU\3URYHQPHGLFDO

    HDWPHQWV ZHUH DYDLO DEOH LQ WKH I LUVW FDVH VR , XVHG WKHP 6 HOIKHOSVHHPHG WKH PRVW SURPLV LQJSSURDFKWR&)6,IHOWFRQILGHQW,FRXOGILQGWKLQJVWRKHOSPHLPSURYH

    GRQRWPHDQWRLPSO\WKDWRWKHUVVKRXOGIROORZWKHSDWKRIH[FOXVLYHUHOLDQFHRQVHOIKHOSWRWUHDW

    )6RUWKDW,ZRXOGKDYHHVFKHZHGPHGLFLQHXQGHUDOOFLUFXPVWDQFHV+DGP\V\PSWRPVEHHQPRUH

    HYHUH,PLJKWKDYHFRPELQHGDVHOIKHOSDSSURDFKZLWKDPHGLFDORQH,QWKDWFDVHWKHSRVVLELOLW\RI

    DUWLDOV\PSWRPUHGXFWLRQXVLQJPHGLFDWLRQVPLJKWKDYHEHHQVWURQJHQRXJKWKDW,ZRXOGKDYHXVHGHPDVDVXSSOHPHQWWREHKDYLRUFKDQJH%XWXQGHUWKHFLUFXPVWDQFHV,IRXQGP\VHOILQ,MXGJHGWKDW

    VLQJVHOIKHOSH[FOXVLYHO\RIIHUHGPHWKHEHVWFKDQFHWRFRQWUROV\PSWRPVDQGLPSURYHP\TXDOLW\RI

    IH,QWKHFKDSWHUVWKDWIROORZ\RXZLOOUHDGDERXWWKHWKLQJV,IRXQGWKDWKHOSHGPH

    )RUPRUHRQWKHVHOIKHOSDSSURDFKWR&)6VHHWKHVHULHV)RXU3LOODUVRI6HOI0DQDJHPHQWDQGWKH

    UWLFOHVLQ WKH6HOI0DQDJHPHQWDUFKLYH ERWK RQ WKHZHEVLWHRI WKH&),'6 DQG )LEURP\DOJLD6HOI

    HOSSURJUDPFILGVVHOIKHOSRUJ

  • 8/9/2019 CFS - Recovery

    5/44

    : Adopting Multiple Strategies

    GHFLGHGWR EHJLQE\GHYHORSLQJD VWUDWHJ\WRGHDOZLWK IDWLJXHP\ PRVWSHUVLVWHQW DQG GLVUXSWLYH

    \PSWRP

    reating Fatigue

    UHPHPEHUHGIURPP\ZRUNDW6WDQIRUGWKDWIDWLJXHFRXOGKDYHPXOWLSOHFDXVHVHDFKRIZKLFKPLJKW

    HDGGUH VVHGE\ GLIIHUHQW VWUDWH JLHV, LGHQWLILHG HLJKW SRVV LEOH F DXVHVIRUP\ ID WLJXHEHVLGHVP\OQHVV

    $FWLYLW\/HYHO %HLQJDFWLYHEH\RQGP\OLPLWV

    ,QDFWLYLW\ 'HFRQGLWLRQLQJIURPKDYLQJDORZHUDFWLYLW\OHYHO

    3RRU6OHHS 6OHHSZDVQRWUHVWRUDWLYHOHDYLQJPHIHHOLQJWLUHG

    3DLQ 3DLQFDQOHDGWRPXVFOHWHQVLRQZKLFKLVIDWLJXLQJ

    6WUHVV 6WUHVVSURGXFHVZRUU\DQGPXVFOHWHQVLRQ

    'HSUHVVLRQ /RZVSLULWVSURGXFHVHQVHRIOLVWOHVVQHVV

    3RRU1XWULWLRQ /RVHHQHUJ\LIGRQWJHWHQRXJKIRRGRUODFNULJKWIRRGV0HGLFDWLRQV 'UXJVFDQFDXVHIDWLJXHDVDVLGHHIIHFW

    $FWLYLW\OHYHOVHHPHGWKHPRVWFUXFLDOWRPH7KHUHZDVDQREYLRXVUHODWLRQVKLSEHWZHHQWKHQXPEHUIKRXUVDGD\,ZDVDFWLYHDQGP\IDWLJXHWKRXJKWKHHIIHFWVZHUHVRPHWLPHVGHOD\HGDGD\RUWZR,I

    ZDV DFWLYH IRU P RUHWKDQ DERXW IRXU KRXUV LQ D GD\ , ODWHU H [SHULHQFHG HOHYDWHG IDWLJXH 5HVWURGXFHGDUHGXFWLRQLQP\H[KDXVWLRQ,URQLFDOO\,IRXQGKRSHLQWKLVSXVKDQGFUDVKSDWWHUQ,IWKH

    RQQHFWLRQEHWZHHQDFWLYLW\DQGIDWLJXHZDVVRGLUHFWWKHQ,PLJKWEHDEOHWRJDLQVRPHFRQWUROLI,RXQGDOHYHORIDFWLYLW\WKDWP\ERG\FRXOGWROHUDWH)RUPRUHVHH&KDSWHUVDQGRQWKHHQHUJ\

    QYHORSHDQGSDFLQJ

    KHRWKHUIDFWRUWKDWVHHPHGHVSHFLDOO\SURPLVLQJZDVLQDFWLYLW\,NQHZWKDWKLJKO\WUDLQHGDWKOHWHVHFRPHGHFRQGLWLRQHG LI WKH\VWRS H[HUFLVLQJ IRUHYHQD EULH IWLPHVR , ZDV VXUH WKDW SDUW RI P\DWLJXHZDV GXH WR P\ ORZHU DFWLYLW\OHY HO ,I P\ DHURELFFDSDFLW\KDG GLPLQLVKHG WKHQ , ZRXOG

    HFRPHIDWLJXHGPRUHHDVLO\E\DFWLYLW\,WKRXJKWWKHZD\WRILJKWWKLVZDVWKURXJKH[HUFLVH%XWKRZPXFK",I,WUDLQHGWRRKDUG,ZRXOGLQWHQVLI\P\V\PSWRPV

    0\VROXWLRQZDV WR H[SHULPHQWWR ILQG WKH OHQJWKDQG LQWHQVLW\ RI H[HUFLVHWKDW ZRXOG SURGXFH DQHURELFZRUNRXW ZLWKRXW LQFUHDVLQJP\V\PSWRPVHLWKHUGXULQJ P\ ZRUNRXW RU ODWHU ,QLWLDOO\WKDW

    HYHOZDVDERXWPLQXWHVRIZDONLQJDGD\DWDSDFHWKDWUDLVHGP\KHDUWUDWHWRWREHDWVSHUPLQXWH,IRXQGWKDWE\VWD\LQJZLWKLQWKRVHOLPLWV,FRXOGUHFRQGLWLRQP\VHOIWRVRPHGHJUHHWKHUHE\HGXFLQJLQDFWLYLW\DVDVRXUFHRIIDWLJXH)RUPRUHRQP\H[SHULPHQWVZLWKH[HUFLVHVHH&KDSWHU

    PSURYLQJP\ VOHHSDOVR VHHPHG ZRUWKSXUVXLQJ , NQHZ IURP RWKHU SDWLHQWV WKDW VOHHSZDV RIWHQ

    RQUHVWRUDWLYHIRUSHRSOHZLWK&)6EXW,WKRXJKW,FRXOGKHOSP\VHOIWRVRPHGHJUHHE\PDLQWDLQLQJRRGVOHHSUHODWHGKDELWVRIWHQFDOOHGVOHHSK\JLHQH0\UHDVRQLQJZDVWKDWZKLOH&)6PLJKWEHWKH

    PDMRUUHDVRQIRU QRQUHVWRUDWLYHV OHHSDQG QRW GLUHFWO\UHVSRQVLYH WR TXLFN IL[HV, FRXOGSUREDEO\

  • 8/9/2019 CFS - Recovery

    6/44

    GXFHP\PRUQLQJVOXJJLVKQHVVLI,PDLQWDLQHGUHJXODUKRXUVDQGDYRLGHGWKLQJVOLNHODWHQLJKWVRQ

    HFRPSXWHU6R,PDGHLWDUXOHWRWXUQRIIWKH79DQGVWRSXVLQJWKHFRPSXWHUDWSP

    KHILQDOIDFWRUWKDW,WKRXJKWPLJKWEHDIIHFWLQJP\IDWLJXHZDVSDLQ7RWKHH[WHQWWKDW,UHVSRQGHGWR

    DLQE\WHQVLQJXS,PLJKWLQFUHDVHP\IDWLJXH8VLQJUHOD[DWLRQZDVKHOSIXO6HHWKH&KDSWHURQVW

    QWKH ILUVW \HDURU VR , IRFXVHGP\ HIIRUWV RQ WKRVH IRXU DUHDV %HFDXVHLW WRRNPH VRPHWLPH WR

    FRJQL]HWKHHIIHFWVRIVWUHVVDQGHPRWLRQV,DGGUHVVHGWKHPODWHU

    DVWO\,DVVXPHGWKDWWKHILQDOWZRIDFWRUVRQP\OLVWRISRVVLEOHFDXVHVRIIDWLJXHGLGQWDSSO\WRPHLQFH, KDG GHFLGHG QRW WR WDNH PHGLFDWLRQV, ZDV QRW ZRUULHG DERXWIDWLJXH GXH WR GUXJV $QG ,

    RXJKWP\QXWULWLRQZDVSUREDEO\DGHTXDWHEHFDXVH,KDGHDWHQDORZIDWPRVWO\YHJHWDULDQGLHWIRU

    DQ\\HDUV DQG,KDGQW H[SHULHQFHGLQWHVWLQDOV\PSWRPV, GLGQWUXOH RXW ORRNLQJDW P\GLHW EXW ,HFLGHGWRIRFXVP\LQLWLDOHIIRUWVHOVHZKHUH

    QWKLQNLQJDERXWIDWLJXH,KDGGLVFRYHUHGDQLPSRUWDQWSULQFLSOHWKDW,ZDVDEOHWRXVHPDQ\WLPHV

    HFDXVHDV\PSWRPFDQKDYHPXOWLSOHFDXVHVLWVRIWHQKHOSIXOWRXVHPXOWLSOHVWUDWHJLHVLQUHVSRQVH

    dditional Strategies for Other Symptoms?

    QFH, GHYHORSHGP\ DSSURDFKIRU DGGUHVVLQJIDWLJXH, DVNHGP \VHOIZKHWKHU , QHHGHG DGGLWLRQDO

    UDWHJLHVIRUP\RWKHUPDMRUV\PSWRPV,UHFRJQL]HGWKDWVRPHWLPHVDSHUVRQLVSUHVFULEHGPRUHWKDQ

    QHPHGLFDWLRQLIKHKDVPXOWLSOHV\PSWRPVVR,ZRQGHUHGZKHWKHU,QHHGHGVHSDUDWHVWUDWHJLHVIRU

    UDLQIRJDQGSDLQ

    IWHUREVHUYLQJWKHHIIHFWVRIP\HIIRUWVWRFRQWUROIDWLJXH,FRQFOXGHGWKDWDOOWKUHHV\PSWRPVZHUH

    VSRQVLYHWR WKH VDPH VWUDWHJLHVV RWKDW E\ DQG ODUJH , GLGQWQHHG VH SDUDWHVWUDWHJLHV IRUHDFK\PSWRP7DNLQJUHJXODUUHVWVOLPLWLQJP\DFWLYLW\OHYHODQGUHGXFLQJWKHVWUHVVLQP\OLIHZRUNHGRQ

    OWKUHHV\PSWRPVDQGDOVRVHHPHGWRLPSURYHP\PRRGDVZHOO)XUWKHUWKHSUHVHQFHRIDQ\RIP\\PSWRPVZDVDVLJQWKDW,QHHGHGWRFXWEDFN)RUH[DPSOHLI,IHOWFUDQN\RUGHSUHVVHG,WRRNLWDVD

    JQ,ZDVRXWVLGHP\HQHUJ\HQYHORSHDQGQHHGHGUHVW

    omprehensive, Two-Way Effects

    KHUHZHUHWZRRWKHUUHDVRQVIRUDGRSWLQJPXOWLSOHFRSLQJVWUDWHJLHVLQDGGLWLRQWRWKHIDFWWKDWHDFK

    \PSWRPPLJKWKDYHPXOWLSOHFDXVHV)LUVWWKH HIIHFWVRI&)6ZHUHFRPSUHKHQVLYHWRXFKLQJPDQ\

    VSHFWV RI P\ OLIH P\ DELOLW\ WR ZRUN P\ PRRGVP \ ILQDQFHV P\ UHODWLRQVKLSV P\ KRSHV DQGUHDPVIRU WKH IXWXUH DQG P\ VHQVH RI ZKR , ZDVDV D SH UVRQ 6HFRQG WKHUH ZDVDQ LQWHUDFWLRQHWZHHQP\LOOQHVVDQGWKHVHPDQ\IDFWRUVP\LOOQHVVZDVDIIHFWHGE\PDQ\RWKHUWKLQJVDQGLQWXUQ

    IIHFWHGWKHP,KDYHWULHGWRVXJJHVWVRPHWKLQJRIWKLVFRPSOH[LW\LQWKHGLDJUDPEHORZZLWKDUURZV

    RLQWLQJERWKGLUHFWLRQV

  • 8/9/2019 CFS - Recovery

    7/44

    QHREYLRXVLQWHUDFWLRQZDVEHWZHHQDFWLYLW\DQGV\PSWRPV0\&)6OLPLWHGP\DFWLYLW\OHYHODUURZ

    RLQWLQJRXWLOOQHVVOLPLWVDFWLYLW\%XWWKHRSSRVLWHZDVDOVRWUXHLI,WULHGWRGRPRUHWKDQP\OLPLWVORZHG,H[SHULHQFHGKLJKHUV\PSWRPVDUURZSRLQWLQJLQ

    DOV RREVHUYHGRWKHU UH ODWLRQVKLSV $OWKRXJK LW WRRN PH D ZKLO H WR UHFRJQL]H, HYHQWXDOO\VDZ DODWLRQVKLSEHWZHHQZRUU\DQGP\V\PSWRPV,QRWLFHGWKDWLI,UHDFWHGWRDQLQFUHDVHLQV\PSWRPVE\

    HOLQJDQ[LRXVWKDWUHDFWLRQZRXOGPDNHWKH V\PSWRPVHYHQZRUVH , GHDOWZLWKWKLV YLFLRXVVSLUDO

    VLQJVHYHUDOWHFKQLTXHV3UREDEO\WKHPRVWKHOSIXOZDVWKHFRPELQDWLRQRIUHVWDQGPHGLWDWLRQ-XVWLQJGRZQKHOSHGPHWRFDOPGRZQ%H\RQGWKDWKRZHYHUGRLQJDPHGLWDWLRQSURFHGXUHGXULQJP\

    VWVKHOSHGHYHQPRUH,WULHGYDULRXVWHFKQLTXHVILQGLQJWKDW,ZRUNHGZHOOZLWKYHUEDOGHVFULSWLRQV

    XWQRWZLWKLPDJHU\,HYHQWXDOO\GHYHORSHGDWHFKQLTXHRIP\RZQXVLQJFRXQWLQJRIWKHEUHDWK

    DOVR IRXQG WKDW , FRXOG FD OP P\VHOI GRZQ ZLWK UHDV VXULQJZRUGV : KHQ DQ LQWHQV LILFDWLRQ RI

    \PSWRPVOHG WRWKRXJKWVOLNH, EHW WKLV LV D ELJ UHODSVHVWDUWLQJ RU ,OO QHYHU JHW DQ\ EHWWHU,

    RXQWHUHGZLWKSKUDVHVOLNHUHPHPEHUKRZWKLQJVDOZD\VORRNZRUVHZKHQ\RXUV\PSWRPVDUHEDGUWKLQNDERXWKRZ\RXYHLPSURYHGLQWKHODVWVL[PRQWKV

    ZDVVXUSULVHGWRILQGWKDWWKHUHODWLRQVKLSEHWZHHQHPRWLRQVDQGV\PSWRPVDSSOLHGHYHQWRSRVLWLYH

    PRWLRQV, UHPHPEHUD WLPH ZKHQ, ZDV PRYHG WR WHDUVE\ WKH KHDUWIHOWFRPPHQWVRI SHRSOH LQ DURXS,OHG,ZDVFRQIXVHGE\P\UHVSRQVHZKLFKZDVDFRPELQDWLRQRIMR\DQGEUDLQIRJ7KHIRJ

    VVLSDWHGJUDGXDOO\RQWKHULGHKRPH7KDQNIXOO\VRPHRQHHOVHZDVGULYLQJ7KDWH[SHULHQFHKHOSHG

    HWRUHDOL]HWKDWDQ\H[SHULHQFHZKHWKHUSRVLWLYHRUQHJDWLYHWKDWSURGXFHGDGUHQDOLQHZRXOGWULJJHU

    UDLQIRJ7KHVDPHSULQFLSOHDSSOLHGLQVLWXDWLRQVWKDWPDGHPHDQ[LRXVDQ\H[SHULHQFHWRZKLFKP\RG\UHVSRQGHGFDXVHGPXGGOHGWKLQNLQJ

    WKLQNWKHUHODWLRQVKLSVEHWZHHQLOOQHVVDQGRWKHUDVSHFWVRIRXUOLYHVDUHSUREDEO\HYHQPRUHLQWULFDWH

    DWWKHGLDJUDPVXJJHVWV6RPHWLPHVRQH IDFWRU IURP WKH GLDJUDP DERYHFDQ DIIHFW DQRWKHU IDFWRU

    KLFKLQWXUQDIIHFWVV\PSWRPV)RUH[DPSOHLOOQHVVPDNHVUHODWLRQVKLSVPRUHGLIILFXOW1RWIHHOLQJ

    QGHUVWRRGRUZRUU\WKDW\RXOOEHDEDQGRQHGFUHDWHVVWUHVVZKLFKLQWXUQFDQH[DFHUEDWHV\PSWRPV

    VRPHWLPHVZLVKHGIRU D VLPSOHVROXWLRQDQDO WHUQDWLYHWR P\ EHKDYLRUDODSSURDFK ZKLFK ZDV VRRPSOH[ %XW , GHF LGHG WKD W , QHHGH G P XOWLSOH V WUDWHJLHV E HFDXVH , KD G VHYHU DO V\P SWRPV P \

    \PSWRPVKDGVHYHUDOFDXVHVDQG&)6DIIHFWHGVRPDQ\SDUWVRIP\OLIH)URPWKDWSHUVSHFWLYHP\

  • 8/9/2019 CFS - Recovery

    8/44

    KDOOHQJHZDVWRXQGHUVWDQGDOOWKHLQWHUUHODWLRQVKLSVDQGWRILQGWKRVHWKLQJVWKDWZRXOGSURGXFHWKH

  • 8/9/2019 CFS - Recovery

    9/44

    : Understanding My Unique Situation

    QWKLQNLQJDERXWP\VLWXDWLRQLQFRPSDULVRQWRWKDWRIRWKHU&)6SDWLHQWV,UHDOL]HGWKDWHDFKSHUVRQV[SHULHQFHRI&)6LVGLIIHUHQW7KHSDWWHUQDQGVHYHULW\RIV\PSWRPVYDU\IURPRQHSHUVRQWRDQRWKHU

    QGHDFKKDV KLV RZQ LQGLYLGXDO OLIHFLUFXPVWDQFHV( DFKRI WKHVH IDFWRUVFDQ HLWKHU KHO SSURPRWHPSURYHPHQWRU PDNHLW PRUHGLIILFXOW , ZDVYHU\ IRUWXQDWH0\ VLWXDWLRQ ZDVIDYRUDEOHLQ VHYHUDO

    ZD\VHDFKRIZKLFKVXSSRUWHGP\HIIRUWVWRLPSURYH

    LUVW,KDGDPRGHUDWHFDVHRI&)67KRXJKVLJQLILFDQWO\OLPLWHGE\WKHLOOQHVV,ZDVVOLJKWO\EHWWHUIIDWP\ZRUVWWKDQWKHDYHUDJHSDWLHQW,KDYHNQRZQLQWKHVHYHULW\RIP\V\PSWRPV%HFDXVHRI

    KDW,KDGDVKRUWHUURDGWRUHFRYHU\WKDQWKRVHZKRZHUHPRUHVHYHUHO\DIIHFWHG

    $QRWKHUDVSHFWRIP\PHGLFDOVLWXDWLRQZDVDOVRIDYRUDEOH,KDGRQO\&)6XQFRPSOLFDWHGE\RWKHUOQHVVHV6LQFH,KDYHNQRZQVHYHUDOWKRXVDQGSHRSOHZLWK&)6DQGILEURP\DOJLDPRVWRIWKHP

    KURXJK WKH VHOI KHOS FRXUV H , ZLOO GHVFULEH LQ &KDSW HU 7KH P DMRULW\ KDYH ERWK &)6 DQG

    EURP\DOJLDRU RQHRI WKHPLQ FRPELQDWLRQZLWK RQH RU PRUHRWKHUORQJWHUPFRQGLWLRQVVXFKDVHHSGLVRUGHUV,UULWDEOH%RZHO6\QGURPH,%6PLJUDLQHKHDGDFKHVIRRGDQGFKHPLFDOVHQVLWLYLWLHV

    UWKULWLVDQGWK\URLGSUREOHPV,ZDVOXFN\WRKDYHRQO\RQHFRQGLWLRQWRPDQDJH

    QDGGLWLRQWR WKHVHDVSHFWV RI P\ PHGLFDOVLWXDWLRQVHYHUDODVSHFWV RIP\ OLIH FLUFXPVWDQFHVZHUH

    DYRUDEOH7KH ILUVW ZDV P\ILQDQFHV , ZDV LQ P\ HDUO\ VZKHQ , JRW VLFNROG HQRXJK WR KDYHUHDWHG D ILQDQFLDO FXVKLRQ IRU P\VHOI $V VRPHRQH ZKR KDG EHHQ VHOIHPSOR\HG , KDG VHW DVLGH

    PRQH\IRUDUDLQ\GD\VDYLQJV,FRXOGGUDZRQZKHQ,EHFDPHLOO$OVRDVDVLQJOHSHUVRQZLWKQR

    KLOGUHQ, ZDV ILQDQFLDOO\UHVSRQVLEOH RQO\IRU P\VHOI7KH UHVXOW RIWKLV FRPELQDWLRQRI ILQDQFLDOLUFXPVWDQFHVZDVWKDW,ZDVQRWVWUHVVHGE\WKHPRQH\SUHVVXUHVWKDWPDQ\&)6SDWLHQWVIDFH+DYLQJQDQFLDOUHVHUYHVDOORZHGPHWRTXLWZRUNLQJDQGDWWHQGWRWKHQHHGVRIP\ERG\

    KLUGP\OLIHZDVYHU\VWDEOHGXULQJWKHILUVWVHYHUDO\HDUVRIP\LOOQHVVKHOSLQJPHWRDYRLGVWUHVVHVDFHGE\VRPHSDWLHQWVZKRVHOLYHVDUHPRUHWXUEXOHQW0\ILQDQFLDOSRVLWLRQHQDEOHGPHWRFRQWLQXHYLQJLQP\KRPHRI\HDUV0\PRVWLPSRUWDQWUHODWLRQVKLSVZHUHVWDEOHIRUVRPHWLPH7KHWLPLQJ

    IP\LOOQHVV ZDV DOVR IRUWXQDWH,QWKHVXPPHURIP\IRXUWK\HDUZLWK&)6P\PRWKHUZDVRVSLWDOL]HGWZLFHIRUPDMRUVXUJHU\DQGP\IDWKHUGLHGXQH[SHFWHGO\$VWKHLURQO\FKLOGEXWKDYLQJRVSRXVHRUFKLOGUHQP\VHOI,ZDVWKHLUSULPDU\FDUHJLYHU,KDGLPSURYHGHQRXJKE\WKHQWKDWWKH

    WUHVVIURPWKHVHHYHQWVGLGQRWFDXVHDUHODSVHDVLWPLJKWKDYHDFRXSOHRI\HDUVHDUOLHU

    $OVR,UHFHLYHGXQGHUVWDQGLQJDQGVXSSRUWIURPP\IDPLO\GRFWRUDQGIULHQGV7KH\DOODFFHSWHGP\OQHVVDVUHDODQGDJUHHGZLWKP\GHFLVLRQWRSXUVXHDVHOIPDQDJHPHQWDSSURDFK7KHLUDFFHSWDQFH

    ROGPH,ZDVQWDORQHLQP\HIIRUWVWRLPSURYH$JDLQ,ZDVOXFN\0DQ\SHRSOHZLWK&)6VWUXJJOHWRQGXQGHUVWDQGLQJDQGVXSSRUW

    $QRWKHUSRVLWLYHHOHPHQWLQP\OLIHVLWXDWLRQZDVWKDW,OLYHGDORQH$OWKRXJK,IHOWIULJKWHQHGRQWKHD\VZKHQ,ZDVWRRVLFNWRJHWWRWKHJURFHU\VWRUHOLYLQJDORQHJDYHPHWKHIUHHGRPWRRUJDQL]HP\

    IHLQWKHZD\,EHOLHYHGZRXOGPD[LPL]HP\FKDQFHVIRULPSURYHPHQW,GLGQRWKDYHWRFRRUGLQDWHP\GDLO\OLIHZLWKWKDWRIRWKHUVQRUGLG,KDYHWREDODQFHGDLO\UHVSRQVLELOLWLHVWRRWKHUVZLWKP\GHVLUHRULPSURYHPHQW

  • 8/9/2019 CFS - Recovery

    10/44

    LQDOO\,ZDVOXFN\LQWZRRWKHUUHVSHFWV)LUVW,DGRSWHGDVHOIKHOSVWUDWHJ\YHU\HDUO\,KDYHPHWDQ\SDWLHQWVZKRWULHGWRLJQRUHWKHLULOOQHVVVRPHWLPHVVWUXJJOLQJRQZLWKWKHLUROGOLYHVIRU\HDUV

    QWLOWKH\FROODSVHG,WRRNDGLIIHUHQWDSSURDFK$VP\V\PSWRPVZRUVHQHGLQWKHILUVWIHZPRQWKV,

    DVLOO,UHGXFHGP\WLPHDWZRUNLQVHYHUDOVWHSVWKHQVWRSSHGZRUNLQJHQWLUHO\$V,OHDUQHGPXFK

    WHUOLVWHQLQJ WR P\ERG\ DQG JLYLQJLW ZKDW LW QHHGHGZDV SHUKDSVWKH PRVWHIIHFWLYH VWUDWHJ\RVVLEOHIRUUHVSRQGLQJWR&)6EXW,GLGQRWNQRZWKDWZKHQ,PDGHP\GHFLVLRQ

    DVWO\,KDGDFDVHRI&)6WKDWDOORZHGIRUUHFRYHU\,KDYHNQRZQPDQ\SDWLHQWVVLQFHDQGKDYH

    EVHUYHGP DQ\GLIIHUHQW SDWWHUQV RI LPSURYHPHQW 6RPH SDWLHQWV DUH DEOH WR FRQWUROV\PSWRPVE\DNLQJOLIHVW\OHDGMXVWPHQWVEXWGRQWLPSURYHWKHLUDFWLYLW\OHYHORUGRVRRQO\PRGHVWO\7KHLUFDVHV

    I&)6VHHPWRSODFHDFHLOLQJRQKRZPXFKWKH\FDQLQFUHDVHWKHLUIXQFWLRQDOOHYHO0\VLWXDWLRQHHPVWREHGLIIHUHQWDQGUHPLQGVPHRIWKHH[SHULHQFHRIJD\PHQLQ6DQ)UDQFLVFRGXULQJWKHV

    RPHQHYHUEHFDPHLOOZLWK+,9RU$,'6HYHQWKRXJKWKHLUVH[XDOSUDFWLFHVZHUHVLPLODUWRWKRVHRI

    KHUJD\PHQ$IWHUWHQRUILIWHHQ\HDUVUHVHDUFKHUVIRXQGWKHVHGLVHDVHIUHHPHQKDGDGLIIHUHQFHLQ

    HLULPPXQHV\VWHPVWKDWHQDEOHGWKHPWRDYRLGLQIHFWLRQ3HUKDSVWKHUHLVVRPHWKLQJLQP\V\VWHPDWHQDEOHGPHWRERXQFHEDFNIURP&)6

    Q DOO WKH Z D\V MXVW GHVFUL EHG P \ VLWXDWLRQ VXSSRUWHG P \ H IIRUWV WR LPSURYH , KD G RQO\ &)6

    QFRPSOLFDWHGE\RWKHUP HGLFDOSUREOHPV 0\LOOQHVVZDVPRGHUDWHLQ FRPSDULVRQWR WKDWRI VRPHHRSOH ZLWK &)6 DQG P \ OLIH FLUFXPVWDQFHV ZHUH P XFK OHV V VWUHVVIXO %\FKDQF H , DGRSWH G D QSSURDFKWKDWZDVZHOOVXLWHGWRP\LOOQHVV$QG,KDGDFDVHRI&)6WKDWSHUPLWWHGUHFRYHU\,KDGQR

    RQWURORYHUPRVWRIWKHVHIDFWRUVEXW,ZDVJUDWHIXOIRUWKHP7KHFRPELQDWLRQRIWKHVHIRUWXLWRXV

    UFXPVWDQFHVDQGP\HIIRUWVDWVHOIPDQDJHPHQWDOORZHGIRUUHFRYHU\

  • 8/9/2019 CFS - Recovery

    11/44

    : Is Recovery a Realistic Goal?

    VWUXJJOHGIRU VHYHUDO \HDUVZLWKWKH TXHVWLRQRI ZKHWKHU, VKRXOG DLPIRUUHFRYHU\(YHQ WKRXJK ,QHZWKDWUHFRYHU\ZDVXQXVXDOIRU&)6SDWLHQWV,KDGWURXEOHOHWWLQJJRRIWKHKRSHWKDWP\ROGOLIH

    ZRXOGUHWXUQ%XWDLPLQJIRUUHFRYHU\FUHDWHGSUREOHPVWRR%\KDYLQJUHFRYHU\DVP\JRDO,OLYHG

    QDQ HPRWLRQDOUROOHUFRDVWHU EXR\HGE\VLJQVRI SURJUHVVEXW GHYDVWDWHG E\P\VHWEDFNV, DVNHGP\VHOIZKDWZDVWKHDOWHUQDWLYHWRKRSLQJIRUUHFRYHU\DFFHSWLQJDOLIHWLPHRIVXIIHULQJ"

    :UHVWOLQJZLWK WKHVH LV VXHVKHOSHG PH WR XQGHUVWDQGWKH GLVWLQFWLRQEHWZHHQWKRVHWKLQJV, FRXOGRQWURODQG WKRVH WKLQJV , FRXOGQW ,W ZDVFOHDU WKDW P\ DFWLRQVDQG DWWLWXGHV KDGDQ HIIHFW RQ P\\PSWRPV,I,GLGWRRPXFKRQHGD\,VXIIHUHGLQFUHDVHGV\PSWRPVWKHQH[W,I,UHVSRQGHGWRVWUHVV

    ZLWKZRUU\WKDWWRRZRXOGPDNHP\V\PSWRPVZRUVH,GLGQWUHPHPEHUKDYLQJVXFKDQHIIHFWRQP\\PSWRPVLQSUHYLRXVLOOQHVVHV:KHQ,KDGFDQFHUP\UHFRYHU\GHSHQGHGRQWKHVWDJHRIWKHLOOQHVVQGWKH VNLOORI WKHGRFWRUV%XWZLWK &)6P\FKRLFHVDQG KDELWV ZHUHLPSRUWDQW0\ DWWLWXGHVDQG

    FWLRQVDIIHFWHGP\V\PSWRPV%XWDIIHFWLQJV\PSWRPVLVQRWWKHVDPHDVFUHDWLQJUHFRYHU\

    5HDGLQJDQDUWLFOHE\'HDQ$QGHUVRQDUHFRYHUHG&)6SDWLHQWSURYLGHGERWKLQVLJKWDQGLQVSLUDWLRQV,ZDVVWUXJJOLQJZLWKWKLVLVVXH,QDQDUWLFOHLQWKHCFIDS ChronicleKHGHVFULEHGKLVVXFFHVVIXOLJKW\HDUVWUXJJOHZLWK&)6'HDQKDGIROORZHGDSDWKPXFKOLNHWKHRQH,KDGDGRSWHGWXUQLQJDZD\

    URPPHGLFDOWUHDWPHQWVDQGLQVWHDGIRFXVHGRQILJXULQJRXWZKDWKHFRXOGGRWRPDNHKLPVHOIEHWWHUKURXJKFKDQJLQJKLVDWWLWXGHVDQGEHKDYLRUV

    +HZURWHWKDWDIWHUWU\LQJYDULRXVDSSURDFKHVKHKDGFRPHWREHOLHYHWKDWWKHNH\WRKLVUHFRYHU\ZDV

    FHUWDLQNLQGRIDFFHSWDQFH+HGHVFULEHGLWQRWDVUHVLJQDWLRQEXWUDWKHUDQDFFHSWDQFHRIWKHUHDOLW\IWKHLOOQHVVDQGRIWKHQHHGWROHDGDGLIIHUHQWNLQGRIOLIHSHUKDSVIRUWKHUHVWRIP\OLIH+HZHQWQW R VD\ WKDW WKH HIIRUW UHTXLUHGW R UHFRYHU IURP &),'6>KLV W HUPIRU &)6@ LV DQ H[HUFLVH LQ

    LVFLSOLQHDQGKRSHIXOQHVVQRWGHWHUPLQDWLRQDQGVWULYLQJ7KHGLVFLSOLQHKHXVHGZDVWKHRSSRVLWHRI

    KHGLVFLSOLQHRIVWULYLQJ,WZDVWKHGLVFLSOLQHWRUHFRJQL]HDQGDGKHUHWRRQHVNQRZQOLPLWDWLRQVDQGRIROORZDVWULFWUHJLPHQZLWKRXWSHULRGLFDOO\ODSVLQJ

    IRXQGLQVSLUDWLRQLQ'HDQVGHVFULSWLRQRIKRZKHFRPELQHGDFFHSWDQFHRIEHLQJLOOZLWKKRSHIRUDHWWHUOLIH7KDWVHHPHGWKHULJKWEDODQFH2QWKHRQHKDQG,IHOW,KDGWRDFNQRZOHGJHWKDWP\OLIHKDG

    KDQJHGDQGWKDWP\ROGOLIHPLJKWQHYHUUHWXUQ2QWKHRWKHUKDQGKRZHYHU,IRXQGFRPIRUWDQGRSHLQWKHEHOLHIWKDWWKHUHZHUHWKLQJV,FRXOGGRWKDWZRXOGEULQJLPSURYHPHQW

    ILQDOO\FRQFOXGHGWKDWZKHWKHU,UHFRYHUHGZDVRXWRIP\KDQGV,QUHDGLQJDERXW&)6DQGPHHWLQJWKHUSDWLHQWV, GHFLGHGWKDW SRVVLEO\DV IHZ DV RI SDWLHQWV UHFRYHUHG 1RWH , GRQW WKLQN WKH

    HFRYHU\UDWHIRU&)6KDVEHHQGHWHUPLQHGVFLHQWLILFDOO\EXWIURPNQRZLQJVHYHUDOWKRXVDQGSDWLHQWVEHOLHYHRQO\DVPDOOSHUFHQWDJHUHFRYHUIXOO\DOWKRXJKPDQ\LPSURYHLQYDU\LQJGHJUHHV,EHOLHYHG

    KDWWKHUHZDVD OLPLWRQKRZ PXFK,FRXOGLPSURYHEXW WKDWLWZDVLPSRVVLEOHWRSUHGLFWZKDWWKDW

    PLWPLJKWEH7RDYRLGOLNHO\GLVDSSRLQWPHQW,GHFLGHGWRDVVXPH,ZDVSDUWRIWKHODUJHUJURXSZKRLGQWUHFRYHUDQGWRIRFXVRQILQGLQJZD\VWRFRQWUROV\PSWRPVDQGLPSURYHP\TXDOLW\RIOLIH

    ZDV FHUWDLQWKDWWKHUH ZHUHPDQ\WKLQJV , FRXOG GRWR LPSURYHP\VLWXDWLRQ$W WKH VDPHWLPH ,

    HOLHYHGWKDWWKRVHWKLQJVWKDWKHOSHGPHIHHOEHWWHUDOVRFRXOGOHDGWRUHFRYHU\LIWKDWSURYHGSRVVLEOHRUPH,QRWKHUZRUGV,FDPHWREHOLHYHWKDWUHFRYHU\ZDVRXWRIP\KDQGV$OO,FRXOGGRZDVWR

  • 8/9/2019 CFS - Recovery

    12/44

    HDWHFRQGLWLRQVFRQGXFLYHWRLW%\VXVSHQGLQJH[SHFWDWLRQVDERXWUHFRYHU\,FRXOGIRFXVRQZKDW,

    RXOGGRWRPDNHP\OLIHEHWWHU

    HPLQGLQJP\VHOISHULRGLFDOO\WKDW,ZDVXQOLNHO\WRUHFRYHUVHUYHGPHZHOO,URQLFDOO\P\V\PSWRPV

    HHPHGWRGHFOLQHZKHQHYHU,WROGP\VHOIWKDW,KDGDSHUPDQHQWLOOQHVV6RDFFHSWDQFHRIWKHLOOQHVVDV\UHDOLW\ZDVFUXFLDO%XWDOVR,EHOLHYHWKDWKRSHZDVFUXFLDOWRP\FRSLQJZLWK&)6DQGWRWKH

    PSURYHPHQW, KDYHH[SHULHQFHG, WROG P\VHOIWKDW HYHQ LI , FRXOGQWUHFRYHU IXOO\WKHUH PXVWEH

    LQJV,FRXOGGRWRLPSURYHP\OLIH7KDWFRQYLFWLRQZDVFRQILUPHGPDQ\WLPHV)RUH[DPSOH,KDGD

    HOLHIWKDW,FRXOGILQGWKHFDXVHRIDOOP\UHODSVHVDQGXVHWKDWNQRZOHGJHWRSUHYHQWIXWXUHUHODSVHVYHUDSHULRGRID\HDUDQGDKDOI,VLJQLILFDQWO\UHGXFHGDQGWKHQHOLPLQDWHGP\UHODSVHVDV\RXOO

    HHLQ&KDSWHU

    RIRUPHWKHFRPELQDWLRQRIDFFHSWDQFHDQGKRSHZDVFUXFLDO$FFHSWDQFHPHDQWDFNQRZOHGJLQJWKDW

    KDGDVHULRXVLOOQHVVDQGQHHGHGWROHDGDGLIIHUHQWNLQGRIOLIH%XWDFFHSWDQFHZDVQRWUHVLJQDWLRQ,

    VRKDGFRQILGHQFHWKDWWKHUHZRXOGDOZD\VEHWKLQJV ,FRXOGGR WRLPSURYHP\VLWXDWLRQHYHQLI,

    GQWUHFRYHUIXOO\

    RPELQLQJDFFHSWDQFHRI&)6ZLWKKRSHIRULPSURYHPHQWHQDEOHGPHWRUHVROYHP\GLOHPPDRIKRZ

    KDYHDJRDOWKDWZDVERWKUHDOLVWLFDQGSRVLWLYH0\DSSURDFKZDVEDVHGRQDNLQGRIIDLWKWKHEHOLHIDWP\ERG\KDGDQLQQDWHGULYHWRUHHVWDEOLVKJRRGKHDOWK,WKRXJKW,KDGWZRUROHVLQVXSSRUWRIP\

    RG\ WR GLVFRYHU ZKDWFRQGLWLRQVEHVW VXSSRUWHG P\ ERG\V UHFXSHUDWLYH SRZHUVDQG WR OLYH

    RQVLVWHQWO\LQ D ZD\ WKDW DOORZHGWKHVHSRZHUVWR EH H[SUHVVHG, FDOO WKLV IDLWKEHFDXVH , KDGWR

    URFHHGZLWKOLWWOHRUQRUHLQIRUFHPHQWWKDW,ZDVGRLQJWKHULJKWWKLQJ0\SURJUHVVZDVYHU\VORZDW

    HVWSHUKDSVWZRSHUFHQWDPRQWKDQGWKHUHZHUHSHULRGVRIVHYHUDOPRQWKVZKHQLWZDVKDUGWRVHHQ\LPSURYHPHQWDWDOO

    QRWKHUIDFWRULQP\UHFRYHU\VWUDWHJ\ZDV GLVFLSOLQH/LNH'HDQ $QGHUVRQ, WDXJKWP\VHOIWROLYH

    RQVLVWHQWO\ZLWKLQP\OLPLWVH[WHQGLQJP\DFWLYLW\OHYHOJUDGXDOO\DVSHUPLWWHGE\WKHLOOQHVV-XVWDVQDOFRKROLFPXVWOHDUQWRDEVWDLQIURPDOFRKRODQGDSHUVRQFRQWUROOLQJKLVZHLJKWPXVWOHDUQWROLYHLQ

    GLIIHUHQWZD\,DVVXPHGWKDWP\DELOLW\WRLPSURYHGHSHQGHGRQP\FKDQJLQJP\KDELWVVRWKDW,

    YHGFRQVLVWHQWO\LQDZD\FRQGXFLYHWRLPSURYHPHQW

    KHFRPELQDWLRQRIDFFHSWDQFHDQGKRSHZDVWKHVROXWLRQWRDQRWKHUSUREOHPDVZHOOWKHJULHIEURXJKW

  • 8/9/2019 CFS - Recovery

    13/44

    : Responding to Loss

    )6WUDQVIRUPHGPHLQDPDWWHURIGD\VIURPDKHDOWK\SHUVRQWRVRPHRQHIXQFWLRQLQJDW$VP\\PSWRPVSHUVLVWHG,FDPHWRUHDOL]HWKDW&)6ZDVQRWDWHPSRUDU\LQWHUUXSWLRQEXWUDWKHUKDGEHFRPHKHFHQWUDOIDFWDURXQGZKLFKP\OLIHUHYROYHG0XFKRIZKDW,FRQVLGHUHGPHKDGEHHQWDNHQDZD\

    KHORVVHVEURXJKW E\ LOOQHVVF UHDWHGRQH RI P\ JUHDWHVWFKDOOHQJHV LQ OLYLQJ ZLWK &)6UHGHILQLQJP\VHOILQWKHIDFHRIORVV

    2QHRIP\UHVSRQVHVWRWKHORVVRIP\ROGOLIHZDVGHQLDO,WROGP\VHOIIRUPRUHWKDQD\HDUWKDW,ZRXOGEHWKH H[FHSWLRQRQHRI WKH OXFN\RQHVZKRUHFRYHUHG7KLV EHOLHIHQDEOHGPH WRNHHSKRSH

    OLYH DQG WR DGMXVW WR DOO WKH ORVVHV D QGXQFHUWDLQWLHV /DWHU ZKH Q , DFFH SWHG WKDW UHFRYHU\ ZDVQOLNHO\,IRXQGKRSHLQWKHSURJUHVV,KDGPDGHDQGLQWKHFRQYLFWLRQWKDWHYHQLIGLGQWUHFRYHU,

    RXOGVWLOOILQGZD\VWREULQJPHDQLQJWRP\OLIH$OVRJDLQLQJVRPHFRQWURORYHUWKHLOOQHVVKHOSHGHGXFHWKHDPRXQWRIXQFHUWDLQW\LQP\OLIH

    :KHQ(OL]DEH WK .XEOHU5RVV GHVFULEHG UHVSRQV HV WR ORVV KHU HQG VWDJH ZDV DFFHSWD QFH, FRXOGGHQWLI\ZLWKWKDWLQSDUWEXWIRUPHWKHILQDOVWDJHZDVPRUHFRPSOH[$VQRWHGLQWKHODVWFKDSWHU

    FFHSWDQFHPHDQWUHFRJQL]LQJWKDW P\ OLIH KDG FKDQJHGS HUKDSVSHUPDQHQWO\DQG FHUWDLQO\I RUDQ[WHQGHGSHULRGRIWLPH,WPHDQWOHWWLQJJRRIP\SDVWOLIHDQGDOVRRIWKHIXWXUHDV,KDGHQYLVLRQHGRUP\VHOI%XWLWKDGDQRWKHUFRPSRQHQWDVZHOODFRQILGHQFHWKDW,FRXOGILQGWKLQJVWRLPSURYHP\IH,FDOOHGWKHFRPELQDWLRQacceptance with a fighting spirit

    Moving through Grief

    )6V WULSSHGDZD\ PRVWRI ZKDW , YLHZHG DV P\VHOI%HFDXVHRI P\ LOOQHVV, JDYH XS ZRUN DQGROXQWHHUFRP PLWPHQWVOHW P RVW UHODWLRQVKLSV VOLGH ORVW P \ DELOLW\ WR EH SK\VLFD OO\DFWLYH DQG

    HSODFHGDQRSWLPLVWLFYLHZRIP\IXWXUHZLWKXQFHUWDLQW\

    GLGWZRWKLQJVWRFRSHZLWKP\ORVVHV7KHILUVWZDVWRSXEOLFO\DFNQRZOHGJHWKHORVV,QD&KULVWPDVHWWHUVHQWD\HDUDQGDKDOIDIWHUJHWWLQJ&)6,ZURWHWRIULHQGVWKDW,KDGEHHQOLYLQJZLWKDGLVHDVHIRU

    ZKLFKWKHUHZDVQRVWDQGDUGWUHDWPHQWRUFXUH$QG,FRQFOXGHG,DPVREHUHGE\WKHUHDOL]DWLRQWKDWLVKLJKO\XQOLNHO\WKDW,ZLOOUHWXUQWRWKHOHYHORIIXQFWLRQLQJWKDW,KDGEHIRUHEHFRPLQJLOODQGVR

    UREDEO\ZLOOKDYHWR DGMXVWWROLYLQJ DOLIH ZLWKJUHDWHUOLPLWVWKDQEHIRUH (YHQWKRXJK ,ZURWH WROHUWRWKHUVWRH[SHFWOHVVRIPHLQWKHIXWXUH,WKLQNWKHPRUHSURIRXQGHIIHFWVZHUHRQPH7KHSXEOLFHFODUDWLRQKHOSHGPHUHFRJQL]HWKHH[WHQWRIP\ORVVDQGWKHSRVVLELOLW\WKDWLWZDVSHUPDQHQW

    Moving Beyond Loss

    :KLOHDFFHSWLQJWKDWP\OLIHKDGFKDQJHG,KDGWKHFRQYLFWLRQWKDWZKDWHYHUKDSSHQHGLWZRXOGVWLOOEHRVVLEOHWR KDYH D JRRG OLIH 7KDW FRQYLFWLRQKHOSHG PH WR DFFH SW WKHORVVHV, KDG H[SHULHQFHG ,RQWLQXHGWR EHOLHYHWKDW HYHQLI , GLGQW UHFRYHUWKHUHZHUHPDQ\WKLQJV, FRXOG GR LPSURYHP\

    XDOLW\RIOLIH7KLVEHOLHINHSWPHPRYLQJIRUZDUGLQKRSH

    :LWKLQZHHNVRIUHFHLYLQJP\GLDJQRVLV,MRLQHGWZRORFDO&)6VXSSRUWJURXSV7KHH[SHULHQFHZDVVSHFLDOO\XVHIXOIRUWKHIULHQGV,PDGHRQHIURPHDFKJURXS%RWKZHUHYHU\JHQHURXVZLWKWKHLUWLPHSHQGLQJPDQ\KRXUVWDONLQJWR PH DERXW WKH PHGLFDOSV\FKRORJLFDO DQG SROLWLFDODVSHFWVRI &)6

  • 8/9/2019 CFS - Recovery

    14/44

    KH\ZHUHWUHPHQGRXVVRXUFHVRILQIRUPDWLRQDQGSHUVSHFWLYHKHOSLQJPHWRXQGHUVWDQG&)6PXFK

    RUHTXLFNO\WKDQ,FRXOGKDYHRQP\RZQ

    H\RQGWKHVHWZRUHODWLRQVKLSVEHLQJDSDUWRIWKHVXSSRUWJURXSVJDYHPHDVHQVHRIEHORQJLQJDQ

    [SHULHQFHRIEHLQJFRQQHFWHGWRRWKHUVOLNHPH,IRXQGWKHUHLVVRPHWKLQJSRZHUIXOO\KHDOLQJDERXW

    HOLQJXQGHUVWRRG DOO WKH PRUHVR IRUD VWLJPDWL]HGGLVHDVHWKDW VRPH SHRSOH HYHQ VRPH GRFWRUVRQWEHOLHYHLVUHDO

    HFDXVH,VWRSSHGZRUNLQJDQGGURSSHGRXWRIP\YROXQWHHUFRPPLWPHQWVVKRUWO\DIWHUEHFRPLQJLOOOORZ SDWLHQ WV E HFDPH SHUK DSV P \ P RVW LP SRUWDQW FRPPXQLW\ , WKLQN KD YLQJ WKDW VRXUFH RI

    HQWLILFDWLRQVHUYHGPHZHOO,WRRN&)6SDWLHQWVWREHP\SHHUVQRWKHDOWK\SHRSOH7KDWPHDQWWKDW,HDVXUHGP\VHOILQFRPSDULVRQWRWKHPQRWWRP\SHHUVIURPZRUNRUKHDOWK\IULHQGV7KDW

    RPSDULVRQWRRNDORWRISUHVVXUHRII

    ILUPO\EHOLHYHWKDWZHDOOQHHGWRKDYHPHDQLQJLQRXUOLYHV0\ZD\WREULQJPHDQLQJWRP\QHZ

    WXDWLRQZDVWKURXJKUHODWLRQVKLSVDQGIURPWKHEHOLHIWKDWHYHQWKRXJK,KDGORVWPXFK,FRXOGVWLOO

    RQWULEXWHVRPHWKLQJ+HOSLQJRWKHUVWKURXJKWKHVHOIKHOSSURJUDP,VWDUWHGZKLFKLVGHVFULEHGLQWKH

    H[WFKDSWHUERWKSURYLGHGDQRSSRUWXQLW\WRFUHDWHPDQ\QHZUHODWLRQVKLSVDQGJDYHPHDQHZVHQVH

    ISXUSRVHZKHQSUHYLRXVVRXUFHVRIPHDQLQJKDGEHHQORVW

    WROGP\VHOIWKDWHYHQWKRXJKP\OLIHPLJKWQRWEHWKHRQH,H[SHFWHGLWFRXOGVWLOOEHDJRRGOLIH%\

    RFXVLQJRQZKDW,FRXOGVWLOOGR,FRXOGVKLIWP\IRFXVIURPORVVWRSRVVLELOLW\,WROGP\VHOIWKDWHYHQ

    ,ZDVXQOLNHO\WRUHWXUQWRP\ROGOLIH,FRXOGVWLOOFUHDWHDQHZOLIHE\GHYHORSLQJQHZLQWHUHVWVDQGODWLRQVKLSVDQGE\IRFXVLQJRQZKDW,FRXOGVWLOODFKLHYH,URQLFDOO\,KDYHEHHQJLYHQP\ROGOLIH

    DFNEXWZLWKDULFKQHVVDQGPHDQLQJLWZRXOGQWKDYHKDGZLWKRXWWKHLOOQHVV

    )RUPRUHRQ PRYLQJEH\RQG ORVV DQG EXLOGLQJ D QHZOLIH VHH .H\ LQ WKHVHULHV 7HQ .H\V WR

    XFFHVVIXO&RSLQJ

  • 8/9/2019 CFS - Recovery

    15/44

    : Starting a Self-Help Program

    $QRWKHUNH\HOHPHQWLQP\DSSURDFKWR&)6ZDVNQRZLQJDQGZRUNLQJZLWKRWKHUSDWLHQWVWKURXJKWKH

    HOIKHOSSURJUDP,FUHDWHG,VWDUWHGORRNLQJIRUDVHOIKHOSSURJUDPIRUSHRSOHZLWK&)6DOPRVWDVRRQDV,ZDVGLDJQRVHG0\ZRUNDW6WDQIRUGKDGVKRZQPHWKDWDVHOIKHOSFRXUVHIRUSHRSOHZLWKRQJWHUPLOOQHVVFRXOG EH D SRZHUIXO FRPSOHPHQWWR PHGLFDO FDUHRIIHULQJ FRSLQJWHFKQLTXHV DQG

    XSSRUWIURPIHOORZSDWLHQWVLQDSRVLWLYHSUREOHPVROYLQJVHWWLQJ:RUNLQJDVDFRQVXOWDQWWRPHGLFDOHOIKHOSSURJUDPV,KDGVHHQSHRSOHJDLQVRPHFRQWURORYHUGLVHDVHVOLNHDUWKULWLVDQGFDQFHUE\XVLQJ

    HOIKHOSVWUDWHJLHV,VDZPDQ\SHRSOHLPSURYHWKHLUTXDOLW\RIOLIHDQGVRPHWLPHVHYHQFKDQJHWKHRXUVHRIWKHLULOOQHVVE\WDNLQJUHVSRQVLELOLW\IRUWKRVHWKLQJVXQGHUWKHLUFRQWURO

    WKRXJKWWKDWDVHOIKHOSSURJUDPIRU&)6FRXOGEHHYHQPRUHYDOXDEOHWKDQWKHRQHV,KDGNQRZQIRU

    WKHU LOOQHV VHV , UH DVRQHG WK DW LI V HOIKHOS FRX OG EH XVHI XO I RU LOOQHVV HV ZLWK ZHOOHV WDEOLVKHGHDWPHQWV LW VKRXOG EH H YHQP RUHKHOSIXO IRU D FRQGLWLRQZ LWKQR VWDQGDU G RU ZLGHO\ HIIHFWLYHHDWPHQW:KHQ,FRXOGQWILQGDQ\VXFKJURXSVIRUSHRSOHZLWK&)6,GHFLGHGWRVWDUWRQH,WKRXJKW

    KDWE\JHWWLQJWRJHWKHUZLWKRWKHUSDWLHQWVWRWDONDERXWZKDWHDFKRIXVKDGIRXQGKHOSIXODQGE\XSSRUWLQJRQHDQRWKHUZHFRXOGJDLQVRPHFRQWURORYHURXULOOQHVV

    KHILUVWYHUVLRQRIWKHFRXUVHZDVEDVHGRQWKUHHIRXQGDWLRQV2QHZDV&RJQLWLYH%HKDYLRU7KHUDS\

    U &%7 ZKLFK , ZDV IDPLOLDUZLWKIURP P\ SUHYLRXVZRUNDQGZKLFK ZDV WKHQ JDLQLQJDWWHQWLRQHFDXVHRILWVXVHLQ(QJODQGDVDWUHDWPHQWIRU&)67KHVHFRQGZDVWKHVHOIKHOSSURJUDPV,KDGQRZQDW6WDQIRUGHVSHFLDOO\WKH$UWKULWLV6HOI+HOSFRXUVH/LNHRXUSURJUDPWKHDUWKULWLVFRXUVHLV

    DXJKWE\WUDLQHGYROXQWHHUVPRVWRIWKHP SDWLHQWV 7KHWKLUG ZDV DQRWKHUSURJUDPDW6WDQIRUG'U'DYLG6SLHJHOVEUHDVWFDQFHUVXSSRUWJURXSVZKLFKEHFDPHIDPRXVEHFDXVHSDUWLFLSDQWVLQWKHILUVW

    URXSOLYHG WZLFHDVORQJDVFRQWUROV, WULHGWRFRPELQHHOHPHQWVIURPWKHVHWKUHHDSSURDFKHV:H

    VHGFRQFHSWVIURPWKH&%7SURJUDPWRROVDQGLGHDVIURPWKHDUWKULWLVFODVVDQGDOVRWULHGWRSURYLGHVWURQJHOHPHQWRIVXSSRUW

    KHFRQWHQWRI WKHFRXUVHIRFXVHGRQ WKUHHNH\ LGHDVRQHVWKDWKDYHUHPDLQHGFHQWUDOWR WKH FRXUVH

    YHUVLQFH7KH ILUVWZDVWKHLGHDRIVHOIKHOSWKHEHOLHIWKDWKRZRQH OLYHVZLWKFKURQLFLOOQHVVFDQKDQJHLWV HIIHFWV DQG SHUKDSVLWV FRXUVH7KHVHFRQG ZDV WKHHQHUJ\HQYHORSHWKH LGHD WKDWLOOQHVVPLWVHQHUJ\ EXWWKDW SDWLHQWVFDQ UHGXFH V\PSWRPVDQG WKHVHYHULW\ RI UHODSVHV E\ DFFHSWLQJ WKH

    PLWVLPSRVHGE\WKHLOOQHVVOLYLQJLQVLGHWKHHQHUJ\HQYHORSH7KHWKLUGZDVWKHLGHDRIXVLQJPXOWLSOHFRSLQJVWUDWHJLHV%HFDXVHSDWLHQWVXVXDOO\KDYHPRUHWKDQRQHV\PSWRPDQGHDFKV\PSWRPPD\KDYHPRUHWKDQRQHFDXVHLWPD\KHOSWRHPSOR\DYDULHW\RIWHFKQLTXHV

    QWKHILUVW\HDU RUVRZHFDOOHGRXU SURJUDP WKH &),'66HOI+HOSFRXUVH DQG RIIHUHG WKH FODVVLQ

    HYHUDOORFDWLRQVLQWKH6DQ)UDQFLVFR%D\$UHDDQGWKHQRYHUWKH,QWHUQHW:KHQPDQ\SHRSOHZLWKEURP\DOJLDVWDUWHGWDNLQJWKHFRXUVHZHFKDQJHGRXUQDPHWR&),'6)LEURP\DOJLD6HOI+HOS7KHRXUVHZHQWWKURXJKPDQ\YHUVLRQVGXULQJWKHILUVWVHYHUDO\HDUVEXWWKHIRFXVZDVDOZD\VWKHVDPHHRSOHVKDULQJZKDWZRUNHGWRKHOSWKHPIHHOEHWWHUDQGLPSURYHWKHLUTXDOLW\RIOLIH

    $W WK H VD PH WLP H WKH SURJ UDP ZDV H[SD QGLQJ P \ KHDOWK ZDV LPSURYLQJ 8VLQJ WKH LGHDV DQGHFKQLTXHV\RXOOILQGLQWKLVERRN,JUDGXDOO\JRWEHWWHU7KHFRXUVHZDVQRWMXVWDVXPPDU\RIZKDW

    ZRUNHGIRUPH,WFRXOGQWKDYHEHHQWKDWVLQFH,EHJDQWKHFRXUVHMXVWDIWHUEHLQJGLDJQRVHGZKHQ,

    ZDVVHDUFKLQJIRUWKLQJVWKDWPLJKWKHOS5DWKHUWKHJURXSVZHUHDSODFHZKHUH,WKRXJKWSHRSOHFRXOG

  • 8/9/2019 CFS - Recovery

    16/44

    DUQIURPRQHDQRWKHUDQGVKDUHVXSSRUW7KHFRQWHQWRIWKHFRXUVHZHQWWKURXJKPDQ\UHYLVLRQVDV,

    DUQHGPRUHDERXWWKHLOOQHVVDQGZKDWKHOSHGSHRSOHJDLQVRPHFRQWURO$WWKHVWDUW,ZDVDVPXFKD

    XGHQWDVDQ\RQHHOVHXVLQJWKHFRXUVHWRXQGHUVWDQG&)6DQGGHYHORSDVWUDWHJ\IRUOLYLQJZLWKLW

    KHVHOIKHOSSURJUDPIXQFWLRQHGIRUPHDVDFRPPXQLW\RIKHDOLQJ,NQHZWKDWSHRSOHUHVSRQGLQ

    DQ\ZD\VWRVHULRXVLOOQHVV6RPHORRNIRUDPLUDFOHFXUHRWKHUVVSHQGWKHLUWLPHIRFXVLQJRQWKHLU

    VVHV%HOLHYLQJLWZDVLPSRUWDQWWREHDURXQGSHRSOHZKRZHUHERWKUHDOLVWLFDQGSRVLWLYH,WULHGWRHDWHDVHWWLQJLQZKLFKSHRSOHFRXOGVKDUHZKDWZRUNHGWRKHOSWKHPIHHOEHWWHU

    V WKH SU RJUDP GHYH ORSHG LW KDG VRP H LP SRUWDQW XQLQWHQGHG FRQVH TXHQFHV % HFDXVH , VWRSSHGRUNLQJDQG GURSSHG RXW RI P\ YROXQWHHUFRPPLWPHQWVVKRUWO\ DIWHU EHFRPLQJLOO IHOORZSDWLHQWV

    HFDPHSHUKDSVP\PRVWLPSRUWDQWFRPPXQLW\,WKLQNWKDWVHUYHGPHZHOO,WRRN&)6SDWLHQWVWREH

    \SHHUVQRWKHDOWK\SHRSOH7KDWPHDQWWKDW,PHDVXUHGP\VHOILQFRPSDULVRQWRWKHPQRWWRP\

    HHUVIURPZRUN7KDWFRPSDULVRQWRRNDORWRISUHVVXUHRII

    QRWKHUFRQVHTXHQFHWKDW,GLGQWUHFRJQL]HDWWKHWLPHZDVWKDWOHDGLQJWKHFODVVKHOSHGPHGHDOZLWK

    VV$V , PHQWLRQHGHDUOLHULOOQHVVVWULSSHGDZD\PDQ\RI P\UROHV DQGDFWLYLWLHV' HYHORSLQJWKHHOIKHOSSURJUDPDOORZHGPHWRFUHDWHQHZUHODWLRQVKLSVDQGILQGQHZPHDQLQJ%\UHSODFLQJP\ROG

    RDOVZLWKGLIIHUHQWRQHVDQGE\IRFXVLQJRQZKDW,ZDVVWLOODEOHWRGR,IRXQGD ZD\WREHXVHIXO

  • 8/9/2019 CFS - Recovery

    17/44

    : The Energy Envelope

    RPHWKHNH\IDFWVDERXW&)6ZHUHWKHFRPELQDWLRQRIWKHWLJKWOLPLWVLWLPSRVHGDQGWKHKLJKFRVWRI[FHHGLQJWKRVHOLPLWV)RUH[DPSOHEHIRUHJHWWLQJVLFN,HQMR\HGKLNLQJXSWRPLOHVDGD\,QWKH

    DUO\PRQWKVRIP\LOOQHVV,FRXOGZDONIRURQO\RUPLQXWHVDGD\RQP\JRRGGD\VEXWPLQXWHVPLJKWVHQGPHWREHGIRUDQKRXU

    )6IHOWOLNHDULJLGDQGXQ\LHOGLQJIRUFHDIHHOLQJWKDWLQLWLDOO\JDYHPHDVHQVHRISRZHUOHVVQHVV7KH

    PRUH,IRXJKWWKHOLPLWVWKHZRUVH,IHOW/LNHPDQ\RWKHUSHRSOHZLWK&)6, OHDUQHGWKDWLI,WULHGWRJQRUHP\ERG\P\V\PSWRPVZHUHLQWHQVLILHGJUHDWO\$IWHUD ZKLOH,FRQFOXGHGWKDWP\EHVWKRSH

    D\LQDGMXVWLQJWRP\OLPLWV,URQLFDOO\\LHOGLQJWRWKHLOOQHVVJDYHPHVRPHSRZHU%\OLVWHQLQJWRP\RG\DQGKRQRULQJLWVOLPLWV,ZDVDEOHWRDFKLHYHVRPHVWDELOLW\DQGWREHJLQUHJDLQLQJFRQWURORIP\

    IH

    he Energy Envelope

    0\WUDQVLWLRQWR WKLV PRUH SURGXFWLYHZD\ RI OLYLQJZLWK &)6 ZDV DLGHG JUHDWO\E\ WZR LGHDV ,

    QFRXQWHUHG7KH ILUVW ZDV WKH FRQFHSWRI WKH (QHUJ\ (QYHORSHZKLFK , IRXQGLQ DQ DUWLFOH LQ WKHCFIDS ChronicleWKH PDJD]LQHRI WKH &),'6$VVRFLDWLRQRI$PHULFD7LWOHG7KLQN ,QVLGHWKH

    QYHORSHWKH DUWLFOH VXJJHVWHG WKDW&)6SDWLHQWVKDYHOLPLWHG HQHUJ\EXW WKDW WKH\ FDQ JDLQ VRPHRQWURORYHUV\PSWRPVE\NHHSLQJWKHHQHUJ\WKH\H[SHQGZLWKLQWKHOLPLWVRIWKHLUDYDLODEOHHQHUJ\

    KHDXWKRUVFDOOHGWKLVOLYLQJLQVLGHWKHHQHUJ\HQYHORSH

    RUVRPHWLPH,XVHGWKLVLGHDLQDJHQHUDOZD\DQGIRXQGLWYHU\KHOSIXO,ZRXOGDVNP\VHOIZKHWKHU

    RLQJVRPHWKLQJZRXOGWDNHPHRXWVLGHWKHHQYHORSHRUZKHWKHU,ZDVOLYLQJLQVLGHWKHHQYHORSH,VHGWKLVLGHDLQFRPELQDWLRQZLWKPRQWKO\HYDOXDWLRQVXVLQJD UDWLQJ VFDOH, GHYHORSHG7KH VFDOH

    ZDVEDVHGRQDVLPLODUUDWLQJV\VWHPLQ'U'DYLG%HOOVERRN The Doctors Guide to Chronic Fatigue

    yndrome 0\ VHOI UDWLQJV FKDQJHG RQO\ D IHZ SRLQWV HDF K PRQW K DW EHVW VXJJHV WLQJ WKDW P \PSURYHPHQWZRXOGEHVORZ5DWLQJP\VHOIZDVOLNHORRNLQJLQDPLUURU,WVKRZHGPHKRZIDUIURPRUPDO,ZDVDQGUHPLQGHGPHWKDW,FRXOGEHDFWLYHRQO\D IHZ KRXUVD GD\ ZLWKRXWLQFUHDVLQJP\

    \PSWRPV

    KHRWKHULGHDIURPP\UHDGLQJZDVWKH)LIW\3HUFHQW6ROXWLRQ,QKLVERRNRecovering from Chronic

    Fatigue Syndrome :LOOLDP&ROOLQJHVXJJHVWV WKDW SDWLHQWV HVWLPDWH HDFK GD\ KRZ PXFKWKH\FDQ

    FFRPSOLVKDQGWKHQDLPWRGRKDOIRIWKDW5DWKHUWKDQUHSHDWHGO\VWUHVVLQJ\RXUERG\E\WU\LQJWRGRPRUHWKDQLWFDQWROHUDWH\RXDLPWROLPLW\RXUVHOIWRDVDIHOHYHORIDFWLYLW\7KHXQH[SHQGHGHQHUJ\LV

    JLIWWR\RXUERG\,DSSUHFLDWHGKLVJLYLQJSHUPLVVLRQWRGROHVVDQGKLVUHIUDPLQJDORZHUDFWLYLW\

    HYHODVVRPHWKLQJSRVLWLYH

    Developing a Detailed Understanding

    8VLQJWKH WHUP HQHUJ\HQYHORSH ZDVD UHPLQGHUERWK RIP\OLPLWVDQG RIP\ DELOLW\WR FRQWURO P\

    \PSWRPVWRVRPHGHJUHHE\VWD\LQJZLWKLQWKRVHOLPLWV$IWHUDZKLOHKRZHYHU,GHFLGHGWRWU\WRQGHUVWDQGP\OLPLWVLQGHWDLO7KLVFKDQJHZDVWULJJHUHGE\VRPHIHOORZSDWLHQWVSRLQWLQJRXWWRPH

    KDWPHQWDODFWLYLW\DQGVWUHVVFRXOGEHMXVWDVGUDLQLQJDVSK\VLFDODFWLYLW\6R,EHJDQWRDVNP\VHOIDHULHVRITXHVWLRQV LQRUGHUWR JHWDIL[RQP\ OLPLWVDQGQHHGVLQGLIIHUHQWDUHDV RIP\OLIH,DVNHG

  • 8/9/2019 CFS - Recovery

    18/44

    \VHOIKRZPXFKPHQWDODFWLYLW\UHDGLQJRUFRPSXWHUZRUNIRUH[DPSOHFDQ,GRLQDGD\"KRZXFKLQDVLQJOHVHVVLRQ"ZKDWDUHWKHVWUHVVRUVLQP\OLIH"KRZPXFKVOHHSGR,QHHGDWQLJKW"KRZ

    XFKGD\WLPHUHVW"KRZORQJFDQ,GULYHVDIHO\"KRZORQJFDQ,VWDQGDWRQHWLPHZLWKRXWLQWHQVLI\LQJ

    \V\PSWRPV"KRZIDUFDQ,ZDON"

    ZDVDOVRFRQFHUQHGWRILQGP\OLPLWVLQRWKHUDUHDV,QDGGLWLRQWRWKRVHMXVWPHQWLRQHG,LQFOXGHG

    FWLYLW\OLPLWVZKLFK,GHILQHDVKRZORQJ,FRXOGGRYDULRXVDFWLYLWLHVOLNHKRXVHZRUNVKRSSLQJDQG

    SHQGLQJWLPHZLWKSHRSOHIRRGVHQVLWLYLWLHVVHQVLWLYLW\WROLJKWDQGQRLVHDQGHPRWLRQV

    YHUWLPH,HQGHGXSZLWKDOLVWRIDERXWDGR]HQLWHPVWKDW,OLVWHGIRUP\VHOIRQDIRUPFDOOHG0\

    QHUJ\(QYHORSH,WWRRNPHDWOHDVWD\HDUWRGHYHORSWKLVPRUHGHWDLOHGXQGHUVWDQGLQJEXW,IHOWZDUGHGDOODORQJWKHZD\EHFDXVHHYHU\OLPLW,GHILQHGKHOSHGPHJDLQPRUHFRQWURO,ILOOHGRXWWKH

    RUPRQFHHYHU\VHYHUDOPRQWKVDQGIRXQGLWDKHOSIXOZD\WRDVVHVVKRZ,ZDVGRLQJLQVRPHGHWDLO

    HUHVDVDPSOHRIP\HQHUJ\HQYHORSHIURPWKHWKLUG\HDURIP\LOOQHVV

    OHHS KRXUVVWDUWLQJE\SP

    D\WLPH5HVW PLQXWHVRQPRVWGD\VVRPHWLPHVPRUH

    FWLYLW\ KRXUVDGD\$FWLYLWLHVOLNHHUUDQGVKRXVHZRUN2.LQPRGHUDWLRQ

    [HUFLVH PLQXWHVZDONLQJ2.RQOHYHOJURXQG

    HDGLQJ

    RPSXWHU5HDGLQJPRVWO\2.EXWPXVWOLPLWWLPHRQFRPSXWHUHVSHFLDOO\DWQLJKW

    ULYLQJ /LPLWDERXWKRXUVVRPHWLPHVWLUHGDIWHUPLQXWHV

    WDQGLQJ /LPLWKRXUZKHWKHUZDONLQJVKRSSLQJFRRNLQJ

    RFLDOL]LQJ 8VXDOO\2.ZLWKRQHSHUVRQRUVPDOOJURXSEXWUHVSRQGVWURQJO\WRVRPHSHRSOHDQGYXOQHUDEOHWRVWUHVVIXOHQFRXQWHUV

    WKHU,OOQHVVHV 0DNH&)6 V\PSWRPVZRUVH6HFRQGDU\LOOQHVVHV DUH PRUHVHYHUHQRZ

    WKDQEHIRUH

    PRWLRQV 0RUHHDVLO\XSVHWWKDQEHIRUH6WURQJHPRWLRQVWULJJHU&)6V\PSWRPV

    WUHVVRUV /LIHPRVWO\VWDEOHDWSUHVHQWWKDQNIXOO\

    RRG +DYHQWIRXQGDQ\IRRGVHQVLWLYLWLHVVRIDU'LHWVDPHDVEHIRUH

    HQVH'DWD 1RLV\VHWWLQJVDQGORXGQRLVHVDUHYHU\ERWKHUVRPHHJUHVWDXUDQWV

    DWHU,DGGHGDVHFWLRQWRWKHHQGRIP\GHILQLWLRQLQZKLFKVXPPDUL]HGP\DELOLWLHVDQGOLPLWVQRWHG

    \JUHDWHVWYXOQHUDELOLWLHVIRUH[DPSOHVWUHVVVHFRQGDU\LOOQHVVHVDQG WUDYHODQG VHW JRDOVIRU

    \VHOI7KLVVHFWLRQZDVD KHOSIXO VXPPDU\RIP\FXUUHQWVLWXDWLRQDQGDOVRVXJJHVWHGZKHUHZRUN

    LJKWJLYH WKH ELJJHVW SD\RIILQ UHGXFWLRQRI V\PSWRPV)RU PRUHGLVFXVVLRQRI WKH HQYHORSHDQGVWUXFWLRQVRQ KRZ WRFRPSOHWHDQHQHUJ\ HQYHORSHIRUP VHH WKH(QHUJ\ (QYHORSHFKDSWHULQ Theatient's Guide to Chronic Fatigue Syndrome and Fibromyalgia 7KH VH OIKHOS SURJUDPV ZHEVLWH

    RQWDLQVDQDUFKLYHRIPRUHWKDQWZRGR]HQDUWLFOHVRQWKHHQYHORSHDQGSDFLQJ

  • 8/9/2019 CFS - Recovery

    19/44

    QVWXG\LQJP\HQYHORSH,ZDVVXUSULVHGWROHDUQWKDWP\OLPLWVZHUHPRUHUHVWULFWLYHLQVRPHDUHDVDQLQRWKHUV)RUH[DPSOHZKHQ,WKRXJKW,KDGUHFRYHUHGEDFNWRDERXWRIP\SUHLOOQHVVOHYHO

    YHUDOO,FRXOGGRRQO\DERXWDVPXFKH[HUFLVH

    IRXQGLWYHU\KHOSIXOWRVKDUHP\HQYHORSHGHILQLWLRQZLWKIDPLO\DQGFORVHIULHQGV*HWWLQJRXWVLGHUVHZVRIP\VLWXDWLRQKHOSHGPHWREHPRUHUHDOLVWLFLQP\VHOIDVVHVVPHQWDQGDOVRKHOSHGRWKHUVWR

    QGHUVWDQGPHEHWWHU

    earning Through Experiments

    QHZD\,IRXQGP\HQYHORSHZDVE\WU\LQJH[SHULPHQWVDQGNHHSLQJUHFRUGV([SHULPHQWDWLRQZDV

    XFKDQLPSRUWDQWSDUWRIP\DSSURDFKWKDW,GHYRWHDOORI&KDSWHUWRLW)RUQRZOHWPHJLYHDIHZ[DPSOHVRIH[SHULPHQWV,WULHGDQGWKHOHVVRQV,OHDUQHG

    \ZDONLQJDWGLIIHUHQWWLPHVRIGD\,GLVFRYHUHGWKDWH[HUFLVLQJLQWKHDIWHUQRRQZDVPXFKOHVVOLNHO\OHDGWRKLJKHUV\PSWRPVWKDQH[HUFLVLQJLQWKHPRUQLQJ7KHUHDOL]DWLRQOHGWRWKHFRQFOXVLRQWKDW

    PHRI GD\ ZDV FUXFLDO when ,GLG VRPHWKLQJFRXOG EHDV LPSRUWDQWDV how much:KHQ, WULHG

    [WHQGLQJP\ ZDONV, REVHUYHGWKDW, VRPHWLPHV IHOWILQH GXULQJ WKH ZDON EXW H[SHULHQFHGVWURQJ

    \PSWRPVDIWHUZDUGVRUKDGWRWDNHDQDSODWHULQWKHGD\7KDWH[SHULHQFHKHOSHGPHWRUHDOL]HWKDWWKHIIHFWVRIDFWLYLW\PLJKWEHGHOD\HGVRWRXQGHUVWDQGP\OLPLWV,KDGWREHDWWHQWLYHWRKRZ,IHOWODWHU

    VZHOODVGXULQJDQGULJKWDIWHUDQDFWLYLW\,DOVRREVHUYHGWKDWVRPHWLPHVWKHHIIHFWVRIDFWLYLW\ZHUHXPXODWLYHVRWKDW,PLJKWIHHOWLUHGDIWHUVHYHUDOGD\VRIH[HUFLVHDWDFHUWDLQOHYHO

    xpanding the Envelope

    YHQWKRXJK P\HQYHORSH H[SDQGHG YHU\ VORZO\ RYHUDOO, IRXQG VRPHZD\V, FRXOG H[SDQG P\

    FWLYLW\OHYHOLPPHGLDWHO\,MXVWVXJJHVWHGRQHE\EHLQJDWWHQWLYHWRWLPHRIGD\%XW,IRXQGVHYHUDO

    KHUVE\REVHUYLQJP\H[SHULHQFHDQGE\OLVWHQLQJWRRWKHUSHRSOHZLWK&)6

    VWXGHQWLQRQHRIRXUILUVWJURXSVUHSRUWHGWKDWVRPHWKLQJVKHWULHGDWDELUWKGD\SDUW\KDGPDGHDELJ

    IIHUHQFHLQKHUHQHUJ\OHYHO$WDVLPLODUSDUW\D\HDUHDUOLHUVKHWRRNRQWKHUROHRIWKHJRRGKRVWHVVRYLQJDERXWDQG ZRUU\LQJZKHWKHUHYHU\RQH ZDVKDYLQJDJRRG WLPH6KH IRXQGKHUVHOIWLUHGDQG

    DQN\DIWHUDQKRXU$WDSDUW\KHOGGXULQJWKHFRXUVHVKHGHFLGHGWRLPDJLQHKHUVHOIDVDTXHHQZKR

    DVREVHUYLQJ WKH VLWXDWLRQ IURP D WKURQH )UHHGIURPWKH VHOILPSRVHGH[SHFWDWLRQ WKDW VKH VKRXOGDNHVXUHHYHU\RQHHQMR\HGWKHPVHOYHVVKHIRXQGKHUVHOIZLWKJRRGHQHUJ\IRUPRUHWKDQWZRKRXUV

    \UHOD[LQJVKHUHGXFHGKHUZRUU\DQGH[WHQGHGKHUHQHUJ\+HUH[SHULHQFHWDXJKWPHWKDWLI,FRXOG

    VSRQGLQ D UHOD[HGPDQQHUWR VWUHVVIXOVLWXDWLRQV, FRXOGSUHVHUYHHQHUJ\WKDWPLJKWRWKHUZLVH EH

    VVLSDWHGLQWHQVLRQDQGDQ[LHW\

    KHVDPHVWXGHQWDOVRWDXJKWPHWKDWKRZZHUHVWFDQDIIHFWWKHDPRXQWRIHQHUJ\DYDLODEOHWRXV$W

    HEHJLQQLQJRIWKHFRXUVHVKHZDVUHVWLQJVL[KRXUVGXULQJWKHGD\WDNLQJWZRQDSVRIWKUHHKRXUVDFK6KHGHFLGHGWREUHDNXSKHUGD\LQWRRQHDQGWZRKRXUEORFNVWDNLQJDWRPLQXWHUHVW

    XULQJHDFKEORFN8VLQJWKLVVWUDWHJ\VKHUHGXFHGKHUWRWDOUHVWWLPHE\DQKRXUDQGDKDOIDGD\DIWHUZRPRQWKV)RXUPRQWKVODWHUVKHZDVUHVWLQJWKUHHKRXUVDGD\KDOIDVPXFKDVEHIRUHWKHFRXUVH%\

    NLQJIUHTXHQWVKRUWUHVWVVKHDGGHGWKUHHKRXUVRISURGXFWLYHWLPHWRKHUGD\ZLWKRXWLQFUHDVLQJKHU

    \PSWRPV

  • 8/9/2019 CFS - Recovery

    20/44

    DLO\SODQQHGUHVWVZDVRQHRIWKHPRVWSRZHUIXOWRROV,IRXQGIRUFRQWUROOLQJV\PSWRPVDQGZLOOEH

    HVXEMHFWRI&KDSWHU/HWPHPHQWLRQKHUHRQHZD\,XVHGWKHLGHDWRH[SDQGP\HQYHORSHIRU

    DYHO,IRXQGWKDWLI,VWRSSHGIRUDWHQWRILIWHHQUHVWIRUHYHU\WZRKRXUVRIGULYLQJ,DUULYHGIUHVKHUP\GHVWLQDWLRQDQGKDGDORZHUV\PSWRPOHYHOWKURXJKRXWP\WULS$QRWKHUZD\WKDWUHVWKHOSHGPH

    FUHDVHP\HQYHORSHZDVWRWDNHDEULHIUHVWDVVRRQDVP\V\PSWRPVEHFDPHPRUHLQWHQVH7KDW

    UDWHJ\HQDEOHG PHWR DYRLG D ORQJ SHULRG RI GRZQWLPHVR WKDW E\ JLYLQJLQ WRP\V\PSWRPV,

    GXFHGP\WRWDOUHVWWLPH

    QRWKHUZD\,H[SDQGHGP\DFWLYLW\OHYHOZLWKRXWLQFUHDVLQJP\V\PSWRPVZDVWKURXJKXVLQJURXWLQHQREVHUYLQJP\VHOI,QRWLFHGWKDWQRYHOW\ZDVDVRXUFHRIVWUHVV,WWDNHVPRUHHQHUJ\WRUHVSRQGWRD

    HZVLWXDWLRQWKDQLWGRHVWRVRPHWKLQJIDPLOLDU,IRXQGWKDW,FRXOGVDYHHQHUJ\E\PDNLQJP\OLIH

    UHGLFWDEOH,GHYHORSHGD VFKHGXOHGRIDFWLYLW\DQGUHVWUHGXFLQJWKHVXUSULVHVDQGHPRWLRQDOVKRFNV

    P\OLIHWKHUHE\UHGXFLQJP\VWUHVV

    YHUDOOWKHLGHDRIWKHHQHUJ\HQYHORSHZDVYHU\XVHIXO,WKHOSHGPHWRDFFHSWWKHOLPLWVLPSRVHGE\

    )6DQG DOVR PRWLYDWHG PH WR XQGHUVWDQG P \ OLPLWV LQ GHWD LO$ FFHSWDQFHDQG XQGHUVWDQGLQJ OHG

  • 8/9/2019 CFS - Recovery

    21/44

    : Pacing

    H[SHULHQFHGWUHPHQGRXVIUXVWUDWLRQLQWKHILUVWVL[PRQWKV,ZDVLOO,IHOWWKDW,ZDVOLYLQJRQDUROOHURDVWHUVZLQJLQJEHWZHHQWLPHVRILQWHQVHV\PSWRPVDQGSHULRGVRIUHVW:KHQ,IHOWDQLQFUHDVHLQ

    P\V\PSWRPV,ZHQWWREHG:KHQWKHV\PSWRPVVXEVLGHG,UHVXPHGDKLJKHUDFWLYLW\OHYHO%XWHYHQZKHQ,ORZHUHGP\DFWLYLW\OHYHOWRKDOIRIQRUPDODQGWKHQWRDTXDUWHULWZDVWRRPXFKDQG,VRRQRXQGP\VHOIEDFN LQ EHG , ZDV FDXJKW LQ D GHPRUDOL]LQJF\FOH RI RYHUDFWLYLW\DQG UHVW/LYLQJLQ

    HVSRQVHWRP\V\PSWRPVP\OLIHIHOWRXWRIFRQWURO

    $WVRPHSRLQW,KHDUGDERXWWKHLGHDRISDFLQJZKLFKVHHPHGWRKROGRXWWKHSURPLVHRIVWDELOLW\DVDQ

    OWHUQDWLYHWR UHSHDWHGF\FOHVRISXVK DQG FUDVK , EHOLHYH , ILUVW OHDUQHGRI WKH LGHD WKURXJK $OLFLD'HDOHZKR VKDUHGZLWK PH PDWHULDOV VKHKDG XVHG LQ D UHVHDUFKSURMHFW WKDW XVHG JUDGHG DFWLYLW\

    JUDGXDOH[SDQVLRQRIDFWLYLW\OHYHODVDWUHDWPHQWIRU&)66LQFHWKHUHVHDUFKVHHPHGWRVKRZWKDWDXEVWDQWLDOSRUWLRQRISDWLHQWVZKRXVHGWKLVDSSURDFKLPSURYHG,ZDVDWWUDFWHGWRWKHV\VWHPVKHDQGHUFROOHDJXHVKDGGHYHORSHG

    DFLQJPHDQWILQGLQJWKHULJKWEDODQFHRIDFWLYLW\DQGUHVWDQGDSSO\LQJWKDWEDODQFHRQDQHYHU\GD\

    DVLV7KHNH\ZDVWROLYHDOLIHWKDWZDVSODQQHGZLWKDVLPLODUDPRXQWRIDFWLYLW\DQGUHVWHYHU\GD\RWKDWDSDWLHQWKDVDFRQVLVWHQWOHYHORIDFWLYLW\DQGDVLPLODUDPRXQWRIUHVWHDFKGD\

    KHLGHDRISDFLQJUHTXLUHGWKDW,YLHZP\LOOQHVVLQDQHZZD\8SXQWLOWKHQ,KDGDSSOLHGWR&)6DQ

    SSURDFKXVHGZLWKSUHYLRXVLOOQHVVHVUHVWLQJZKHQ,IHOWEDGDQGUHVXPLQJDFWLYLW\ZKHQ,IHOWEHWWHU0V'HDOHDQGKHUFROOHDJXHVZHUHVXJJHVWLQJDQDOWHUQDWLYHKDYLQJD FRQVLVWHQWDFWLYLW\OHYHOUDWKHU

    KDQOLYLQJLQUHVSRQVHWRV\PSWRPV,ZDVLQWULJXHGE\WKHSRVVLELOLW\WKDWWKLVQHZDSSURDFKZRXOGLYHPHVRPHFRQWURORYHUP\LOOQHVV

    KHLGHDRISDFLQJILWZHOOZLWKWKHFRQFHSWRIWKHHQHUJ\HQYHORSHDQGJDYHPHDZD\WRXQGHUVWDQG

    P\F\FOHVRILQWHQVHV\PSWRPVDQGUHVW,QVWHDGRIWKLQNLQJWKDWIOXFWXDWLRQVLQP\V\PSWRPVZHUHDQGRP,FDPHWRVHHWKDWWKH\ZHUHGXHWRYDULDWLRQVLQP\DFWLYLW\OHYHO,QLWLDOO\WKLVLGHDZDV

    HSUHVVLQJEHFDXVHLWVXJJHVWHGWKDW,KDGEHHQOLYLQJLQDZD\WKDWPDGHP\V\PSWRPVZRUVH%XWKHQ,UHDOL]HGWKDWLIP\DFWLYLW\OHYHODIIHFWHGP\V\PSWRPV,PLJKWEHDEOHWRUHGXFHP\V\PSWRPV\FKDQJLQJWKHZD\,OLYHG

    GHFLGHGWRDGRSWDQDSSURDFKWKDWFRPELQHGP\ROGLGHDRIUHVWLQJLQUHVSRQVHWRLQWHQVHV\PSWRPVZLWK WKH Q HZ LGHD RI OLYLQJ D FFRUGLQJ WR D VFKHGXOH 7KH XVH RI SO DQQHG UHVW ZDV WKH P RVW

    RXQWHULQWXLWLYHSDUWRIWKHQHZSURJUDPEXWWKHRQHWKDWSUREDEO\KDGWKHJUHDWHVWLPSDFW,EHOLHYH

    KDWP\GDLO\SODQQHGUHVWVZHUHSHUKDSVWKHVLQJOHPRVWLPSRUWDQWVWUDWHJ\,XVHGWRJDLQFRQWURORYHU

    P\V\PSWRPV5HVWZDVVRFUXFLDOWRP\UHFRYHU\WKDW,KDYHGHYRWHGWKHQH[WFKDSWHUWRLW

    KHLGHDRISDFLQJILWSHUIHFWO\ZLWKWKHLGHDRIOLPLWV7KHLQVLJKWV,KDGDERXWWKHOLPLWVLQGLIIHUHQW

    DUWVRIP\OLIHDVH[SODLQHGLQWKHODVWFKDSWHUVKRZHGPHZKDWPDGHV\PSWRPVZRUVHDQGZKDWZDVDIHIRUPH

    DFLQJDOVRILWZLWKWKHUHFRUGNHHSLQJ,GLG+DYLQJZULWWHQ GRFXPHQWDWLRQLQP\ KHDOWKORJRI WKHIIHFWVRIDFWLYLW\DQGUHVWERWKSURYHGWKHHIIHFWVRIDFWLYLW\DQGPRWLYDWHGPHE\VKRZLQJKRZ,ZDV

    DLQLQJ LQFUHDVHG F RQWURO 5 HFRUG NHH SLQJ ZDV VR L PSRUWDQW WR P \ LPSURYHPHQW WKD W LW WRR LV

  • 8/9/2019 CFS - Recovery

    22/44

    VFXVVHGLQDVHSDUDWHFKDSWHU,ZDQWHGWROLQNFDXVHDQGHIIHFWDQGDVVXPHGWKDW,FRXOGGRFXPHQW\OLPLWVE\ILQGLQJFRQQHFWLRQVEHWZHHQP\DFWLYLW\OHYHODQGP\V\PSWRPV:KHQ,ZDVKHDOWK\

    \ERG\WROGPHWRVORZGRZQE\FUHDWLQJDVHQVDWLRQRIIDWLJXH%XWWKDWRIWHQZDVQWWUXHZLWK&)6

    PLJKWIHHOQR LQFUHDVH LQ IDWLJXHGXULQJ P\GDLO\ ZDON EXW WKHQ EH YHU\ WLUHG D IHZ KRXUV ODWHUHFRUGVVKRZHGPHP\OLPLWVZKHQ,FRXOGQRWWUXVWVLJQDOVIURPP\ERG\WRGRWKDW

    KHODFNRIWUXVWZRUWK\VLJQDOVIURPP\ERG\ZDVRQHRIWKHFKLHIUHDVRQVKDYLQJDVFKHGXOHGOLIH

    DGHVHQVHWRPH,QWKHDEVHQFHRIUHOLDEOHUHDOWLPHLQIRUPDWLRQIURPP\ERG\OLYLQJDFFRUGLQJWRD

    FKHGXOHZDVDEHWWHUFRXUVHWKDQOLYLQJLQUHVSRQVHWRV\PSWRPV.HHSLQJUHFRUGVJDYHPHDZD\WRHWHUPLQHDVDIHDFWLYLW\OHYHO

    ticking to Pacing

    ZDVKDUGWROLYHFRQVLVWHQWO\ZLWKLQVWULFWOLPLWV:KHQ,VWDUWHGSDFLQJ,IXQFWLRQHGDWDERXWRIRUPDO0\LPSURYHPHQWDYHUDJHGRQHRUWZRSHUFHQWDPRQWKZLWKSHULRGVRIVHYHUDOPRQWKVZKHQ,

    DUHO\VHHDQ\ LPSURYHPHQW%XW VLQFH, EHOLHYHGWKDWSDFLQJRIIHUHG P\EHVWFKDQFHIRU ORQJWHUP

    PSURYHPHQW,GHYHORSHGVHYHUDOVWUDWHJLHVWRKHOSPHOLYHFRQVLVWHQWO\ZLWKLQP\OLPLWV

    HUKDSVWKHPRVWXVHIXOZDVWRYLVXDOL]HKRZ,ZRXOGIHHOLI,ZHQWRXWVLGHP\HQYHORSH,PDJLQLQJHIDWLJXHDQGEUDLQIRJSURYLGHGDFRXQWHUZHLJKWWRWKHLPPHGLDWHSOHDVXUH,DQWLFLSDWHGIURPGRLQJ

    RPHWKLQJWKDWWRRNPHEH\RQGP\OLPLW,SLFWXUHGDQGIHOWWKHFRQVHTXHQFHVRIGRLQJWRRPXFKE\PDJLQLQJP\VHOIO\LQJLQEHGLQSDLQ

    HFRUGNHHSLQJDOVRKHOSHGPHOLYHZLWKLQP\OLPLWV+DYLQJZULWWHQSURRIRIWKHHIIHFWVRIP\DFWLRQV

    HOSHGPHWRKROGP\VHOIDFFRXQWDEOHIRUP\DFWLRQV5HFRUGVZHUHDJUDSKLFDQGLUUHIXWDEOHZD\WRURYHWRP\VHOIWKDWGRLQJWRRPXFKLQWHQVLILHGP\V\PSWRPVDQGOHGWRLQFUHDVHGUHVW$OVR,XVHG

    \KHDOWKORJ WR PRWLYDWHP\VHOI0\ UHFRUGV VKRZHGPH , ZDVLPSURYLQJDQGP\ LPSURYHPHQW

    QFRXUDJHGPHWRDLPIRUPRUHV\PSWRPIUHHGD\V$QRWKHUZD\,FKHFNHGRQP\VHOIZDVWRGLVFXVVRZ,ZDVGRLQJZLWKVRPHERG\HOVHRIWHQXVLQJP\ORJVIRUUHIHUHQFH6XFKGLVFXVVLRQVKHOSHGPHWR

    HDFFRXQWDEOHWRVRPHRQHHOVH

    WKLUGVWUDWHJ\ZDVURXWLQH+DYLQJDUHJXODUVFKHGXOHHQDEOHGPHWRDYRLGDORWRIGHFLVLRQPDNLQJQVWHDGRIKDYLQJWRDVNZKHWKHUVRPHWKLQJZDVRU ZDVQRWZLWKLQP\ HQYHORSH,WULHGWRVWLFNWRD

    FKHGXOH , NQHZ ZDV VDIH $ UHODWHG LGHD LV ZKDW , FDOO KDYLQJ UXOHV IRUVSHFLILFV LWXDWLRQV )RU

    [DPSOHRQHUXOHZDVWRJHWRIIWKHFRPSXWHUDQGVWRSZDWFKLQJ79DWSPWRDOORZIRUDZLQGGRZQHULRGEHIRUHJRLQJWREHG$QRWKHUZDVWRDYRLGQRLV\SODFHV+DYLQJWKDWUXOHJDYHPHSHUPLVVLRQWR

    DYHQRLV\UHVWDXUDQWV

    RXUWK, GHYHORSHGZD\VRIWDONLQJWRP\VHOIZKHQ, ZDV WHPSWHGE\WKHYRLFHWKDWVDLGWKLQJVOLNH\RXGRQWKDYHV\PSWRPVWRGD\VR\RXPXVWEHUHFRYHUHG7KHEHVWUHVSRQVH,FRXOGJLYHZDVWR

    PLQGP \VHOI WKDW HYHQ WKRXJK , KDG H[SHULHQFHGUHDO LP SURYHPHQWFKDQJH ZDV YHU\ JU DGXDOQFUHDVLQJP\DFWLYLW\OHYHOGUDPDWLFDOO\MXVWEHFDXVH,ZDVQWH[SHULHQFLQJV\PSWRPVRQDSDUWLFXODU

    D\WKUHDWHQHGWKHVWDELOLW\WKDWSDFLQJKDGEURXJKWWRP\OLIH7KHSURRIWKDWSDFLQJZRUNHGZDVLQ

    \ UHFRUGV ZKLFKVKRZHGIDUIHZHUGD\V LQ EHGDQG JUDGXDOSURJUHVV 6HHLQJSURJUHVVKHOSHG PHFFHSWWKHVORZUDWHRILPSURYHPHQW

  • 8/9/2019 CFS - Recovery

    23/44

    LQDOO\,WULHGWREHIRUJLYLQJZLWKP\VHOI,GLGQWDOZD\VVWD\LQP\HQYHORSH%XWLQVWHDGRIEHDWLQJ

    \VHOIXSIRUIDLOLQJ,GHFLGHGLWZDVEHWWHUWRMXVWWRVD\ZKDWFDQ,OHDUQIURPWKLVH[SHULHQFHDQG

    RYHRQ

    KLVDSSURDFKUHTXLUHGDJUHDWGHDORISDWLHQFHDQGDNLQGRIIDLWK7RVWLFNZLWKSDFLQJ,QHHGHGWR

    HOFRQILGHQWWKDWP\DSSURDFKZRXOGSD\RIILQWKHORQJUXQ$OWKRXJKLWZDVYHU\GLIILFXOWDWWLPHV

    VWD\ZLWKLQP\OLPLWVFRQVLVWHQWO\,UHVLVWHGWKHWHPSWDWLRQWRKRSHIRUDTXLFNUHFRYHU\DQG,WRRNRQVRODWLRQLQP\VWHDG\SURJUHVVHYHQLILWZDVDWDYHU\VORZUDWH

    pecial Events

    DFLQJZRUNHG ZHOO PRVWRI WKHWLPHEHFDXVH, OLYHGD SUHGLFWDEOHOLIH%XWVSHFLDO HYHQWVOLNHDFDWLRQVD QGKROLGD\FHOHEUDWLRQVSUHVHQWHGD FKDOOHQJH:KLOH , FRXOGPDLQWDLQD URXWLQH LQ P\

    YHU\GD\OLIHVRPH RFFDVLRQVSXOOHGPHRXWRI P\UHJXODUVFKHGXOH, GHYHORSHGD QXPEHURI

    UDWHJLHVLQUHVSRQVHWRKHOSPHFRSHEHWWHUZLWKQRQURXWLQHHYHQWV0RVWDSSOLHGPDLQO\WRWUDYHO

    ake Extra Rest7KHPRVWXVHIXOVWUDWHJ\ZDVWRUHVWEHIRUHGXULQJDQGDIWHUDVSHFLDOHYHQW,VWRUHGSHQHUJ\IRUDWULSE\GRXEOLQJP\QRUPDOGDLO\UHVWWLPHIRUDZHHNEHIRUHOHDYLQJ,OLPLWHGP\

    \PSWRPVE\WDNLQJH[WUDUHVWGXULQJWKHWULS$QG,FRPPLWWHGP\VHOIWRWDNLQJZKDWHYHUH[WUDUHVW,HHGHGDIWHUUHWXUQLQJKRPH,DOVRIRXQGWKDW,FRXOGUHGXFHWKHHIIHFWVRIGULYLQJDQGWKXVUHGXFHWKHYHORIV\PSWRPV,H[SHULHQFHGZKLOHDZD\IURPKRPHE\WDNLQJDEULHIUHVWEUHDNHYHU\WZRKRXUV

    VPHQWLRQHGLQWKHODVWFKDSWHU

    et Limits with Others0\WULSVZHQWPRUHVPRRWKO\ZKHQDIWHUGHWHUPLQLQJDVDIHDFWLYLW\OHYHO,

    VFXVVHGP\OLPLWVDKHDG RI WLPHZLWK WKH SHRSOH ,WUDYHOHGZLWK , IRXQG WKDWRWKHUV DSSUHFLDWHGQRZLQJZKDW WR H[SHFW IURP PHUHGXFLQJ WKH FKDQFHVIRU VXUSULVH RU GLVDSSRLQWPHQW:KHQWKH\

    QHZWKDW,ZRXOGVSHQGSDUWRIHDFKDIWHUQRRQUHVWLQJIRUH[DPSOHWKH\FRXOGVFKHGXOHDQDFWLYLW\

    DWGLGQWLQYROYHPH

    djust My Expectations,ZDVDEOHWRUHSODFHUHVHQWPHQWDERXWQRWEHLQJDEOHWRGRDOOWKDW,ZDQWHGWR

    \IRFXVLQJRQZKDW,couldGR,FRQVROHGP\VHOIZLWKWKHLGHDWKDWKDOIDORDILVEHWWHUWKDQQRWKLQJYHQLI,ZHUHQWDEOHWRGRHYHU\WKLQJ,GLGEHIRUHEHFRPLQJLOOPDNLQJFRPSURPLVHVHQDEOHGPHWR

    DUWLFLSDWHDW WLPHVVRPHZKDWRXWVLGH P\HQYHORSHVRWKDW, LQFUHDVHGP\V\PSWRPVVRPHZKDWEXW

    GQWVXIIHUDEDGIODUHXS

    n Summary

    YHUDOOSDFLQJEURXJKWDOHYHORIVWDELOLW\WRP\OLIHWKDW,ZRXOGQWKDYHWKRXJKWSRVVLEOHLQWKHHDUO\RQWKVRIEHLQJLOO%\IROORZHGDVFKHGXOHWKDWEDODQFHGDFWLYLW\DQGUHVW,ZDVDEOHWRUHSODFHD

    HOLQJWKDWP\ OLIHZDVRXWRI FRQWUROZLWK WKHH[SHULHQFHRI SUHGLFWDELOLW\, WKLQNLWOLNHO\WKDWWKHGXFWLRQLQVWUHVVWKDWUHVXOWHGIURPKDYLQJDVWDEOHOLIHKHOSHGPDNHP\OLIHHYHQPRUHVWDEOH

    )RUPRUH RQ SDFLQJ VH H &KDSW HU LQ The Patient's Guide to Chronic Fatigue Syndrome and

    ibromyalgiaDQGWKHDUWLFOHVLQWKHSDFLQJDUFKLYH

  • 8/9/2019 CFS - Recovery

    24/44

    : My Secret Weapon: Pre-Emptive Rest

    $V,PHQWLRQHGLQWKHODVWFKDSWHUZKHQ,ZDVILUVWLOO,RIWHQH[SHULHQFHGWKHF\FOHRISXVKDQGFUDVKZLQJLQJEDFNDQGIRUWKIURPWRRPXFKDFWLYLW\WRSHULRGVRIUHVW,ZRXOGEHPRUHDFWLYHWKDQP\RG\FRXOGWROHUDWHH[SHULHQFHLQWHQVHV\PSWRPVDQGWKHQXVHUHVWWRUHFRYHU6SHQGLQJDIHZKRXUV

    UDZKROHGD\LQEHGZDVDQHIIHFWLYHVWUDWHJ\IRUUHFRYHULQJIURPSHULRGVRIGRLQJWRRPXFKEXWP\IHIHOWRXWRIFRQWURO

    $ERXWQLQH PRQWKV DIWHU EHFRPLQJLOO, OHDUQHGWKDW , FRXOG XVH UHVWIRU DQRWKHUUHDVRQ EHVLGHVHFXSHUDWLRQ, IRXQGWKDWUHVWFRXOGDFWXDOO\ SUHYHQW V\PSWRPV 7KLVLGHDZDV RQH RIWKH VWUDWHJLHVHFRPPHQGHGE\&)6UHVHDUFKHUVLQ(QJODQGZKRFRXQVHOHGSDWLHQWVWROLYHWKHLUOLYHVDFFRUGLQJWRDODQRQHZKLFKLQFOXGHGVLPLODUDPRXQWVRIDFWLYLW\HDFKGD\DQGDOVRVFKHGXOHGUHVWSHULRGVWDNHQQR

    PDWWHUKRZ\RXIHOW7KHJRDOZDVWRVKLIWDZD\IURPOLYLQJLQUHVSRQVHWRV\PSWRPVWKHF\FOHRIXVKDQGFUDVKWRZDUGDFRQVLVWHQWSODQQHGOLIH

    ZDVDWWUDFWHGWRWKHLGHDRIJDLQLQJFRQWURORYHUWKHVZLQJVLQP\V\PSWRPVDQG,FRXOGDFFHSWWKHGHDWKDW D VLPLODUDPRXQWRI DFWLYLW\ HDFKG D\FRXOGKHOS PH DFKLHYHJUHDWHU SUHGLFWDELOLW\ %XW ,HVLVWHGWKHLGHDRIUHVWLQJHDFKGD\UHJDUGOHVVRIKRZ,IHOW, FRXOGQWXQGHUVWDQGZK\,ZRXOGOLH

    RZQYROXQWDULO\LI,ZDVQWH[SHULHQFLQJDQ\V\PSWRPV$OVR,WKRXJKWRIUHVWLQJDVJLYLQJLQWRWKHOQHVVVRWKDWUHVWPHDQWDYLFWRU\IRUWKHLOOQHVV

    HFDXVHRWKHUSDUWVRIWKHSURJUDPIURP(QJODQGPDGHVHQVH,GHFLGHGWRWU\UHVWLQJHYHU\DIWHUQRRQXW,ZDVQWVXUHZKDWUHVWPHDQW:DV,UHVWLQJLI,ZDVUHDGLQJRUZDWFKLQJWHOHYLVLRQ"2UGLGUHVW

    PHDQO\LQJGRZQ",GLGVRPHH[SHULPHQWVDQGIRXQGWKDWWKHPRVWUHVWRUDWLYHUHVWUHVXOWHGIURPO\LQJRZQLQDTXLHWSODFHZLWKP\H\HVFORVHG

    ZDVVXUSULVHGDWWKHUHVXOWVIURPDPLQXWHUHVW(YHQWKDWVKRUWUHVWVHHPHGWRKHOSUHGXFLQJP\

    \PSWRPVLQFUHDVLQJP\VWDPLQDDQGPDNLQJP\OLIHPRUHVWDEOH$IWHUDZKLOH,DGGHGDPRUQLQJHVWDVZHOO2YHUWLPH,FDPHWREHOLHYHWKDWP\VFKHGXOHGUHVWZDVWKHPRVWLPSRUWDQWWKLQJ,GLGWRLGP\UHFRYHU\5HVWLQJHYHU\GD\DFFRUGLQJWRDIL[HGVFKHGXOHQRWMXVWZKHQ,IHOWVLFNRUWLUHGZDV

    DUWRIDVKLIWIURPOLYLQJLQUHVSRQVHWRV\PSWRPVWROLYLQJDSODQQHGOLIH7KHH[SHULHQFHVKRZHGPHKDWUHVW FRXOG EHX VHGIRU PRUHWKDQUHFRYHULQJIURP GRLQJ WRR PXFKLW FRXOG EH HPSOR\HGDV DUHYHQWLYHPHDVXUHDVZHOO,QWKHWHUPVVXJJHVWHGE\RQHRIWKHVWXGHQWVLQRXUVHOIKHOSSURJUDP,

    HDUQHGWKHGLIIHUHQFHEHWZHHQrecuperativerestDQGpre-emptive rest

    DNLQJSUHHPSWLYHUHVWVHQDEOHGPHWRUHGXFHWKHWLPH,VSHQWLQUHFXSHUDWLYHUHVW7KHUHVXOWZDVWKDWP\WRWDOUHVWWLPHZDVUHGXFHG5HVWLQJRQDSODQQHGVFKHGXOHJUHDWO\VWDELOL]HGP\OLIHHQDEOLQJPH

    RJHWRIIWKHUROOHUFRDVWHUDQGJLYLQJPHDPXFKJUHDWHUVHQVHRIFRQWURO

    IRXQGWKDWP\UHVWVZHUHHYHQPRUHHIIHFWLYHDIWHU,VWDUWHGGRLQJDUHOD[DWLRQSUDFWLFHDWWKHVDPHPH:LWKRXWWKHPHQWDOUHOD[DWLRQP\PLQGRIWHQUDFHGIURPZRUU\WRZRUU\VR,H[SHULPHQWHGZLWK

    DULRXVPHGLWDWLRQSURFHGXUHVGXULQJP\UHVWWLPH,OHDUQHGWKDWWHFKQLTXHVXVLQJLPDJHU\VXFKDVPDJLQLQJP\VHOIO\LQJRQWKH EHDFKRUVLWWLQJ EHVLGHD VWUHDPZHUH QRW HIIHFWLYH IRU PHKRZHYHUHOSIXOWKH\ PD\EH WRVRPHSHRSOH %XW IRFXVLQJP\DWWHQWLRQRQP\EUHDWKLQJZRUNHG%\O\LQJ

    RZQDQGNHHSLQJP\DZDUHQHVVRQP\EUHDWK,FRXOGUHOD[ERWKSK\VLFDOO\DQGPHQWDOO\

  • 8/9/2019 CFS - Recovery

    25/44

    DSSOLHGWKHLGHDRISODQQHGUHVWVLQRWKHUSDUWVRIP\UHFRYHU\$VPHQWLRQHGHDUOLHU,XVHGLWWR

    [SDQGP\HQYHORSHIRUWUDYHO,IRXQGWKDWLI,VWRSSHGGXULQJGULYLQJWULSVIRUDWHQWRPLQXWHUHVW

    YHU\WZRKRXUV,DUULYHGIUHVKHUDWP\GHVWLQDWLRQDQGKDGDORZHUV\PSWRPOHYHOWKURXJKRXWP\WULSOVR DV , ZLOO H[SODLQ LQ PRUHGHWDLO LQ WKH FKDSWHU RQ H[HUFLVH ,ZDV DEOH WR H[WHQGJUHDWO\WKH

    VWDQFH,ZDONHGLI,DOWHUQDWHGZDONLQJZLWKVLWWLQJGRZQZDONUHVWZDONUHVW

    KHSULQFLSOH, OHDUQHGIURP DOOWKHVHH[SHULPHQWV ZDV WKDWUHVWFRXOGKDYHDGUDPDWLFHIIHFW RQWKH

    QHUJ\DYDLODEOHWR PH DQG RQ P\ V\PSWRPOHYHO 7DNLQJ D VKRUW UHVWEUHDN WR UHFKDUJHEDWWHULHV

    [SDQGHGWKHQXPEHURISURGXFWLYHKRXUVLQP\GD\$OVR,IRXQGWKDW,FRXOGDYRLGDORQJSHULRGRIHGUHVWE\WDNLQJDEULHIUHVWDVVRRQ,IHOWP\V\PSWRPVEHJLQQLQJWRJHWZRUVH

    V,LPSURYHGWRDQGEH\RQG,JUDGXDOO\SKDVHGRXWSUHHPSWLYHUHVWVEXWIRUIRXU\HDUVSODQQHGVWZDVFUXFLDO,WERWKUHGXFHGP\WRWDOUHVWWLPHDQGKHOSHGEULQJVWDELOLW\EDFNLQWRP\OLIHDELJ

  • 8/9/2019 CFS - Recovery

    26/44

    0: Keeping Records

    QLWLDOO\,GLGQWNQRZP\OLPLWVRUXQGHUVWDQGZKDWZRXOGKHOSVR,GHFLGHGWRPDNHH[SHULPHQWV,ZDQWHGWRVWXG\P\VLWXDWLRQDVDVFLHQWLVWZRXOGWU\LQJWKLQJVDQGQRWLQJWKHUHVXOWV,KRSHGWKDW

    RPH RI P\ H[SH ULPHQWV ZRXOG ZRUN EXW , DVVXPHG WKD W RWKHUV ZRXOGQ W, WULHG WR PDLQWDLQ D

    ZLOOLQJQHVVWROHDUQIURPP\H[SHULHQFHHVSHFLDOO\ZKHQLWFRQWUDGLFWHGP\SUHYLRXVLGHDVZKLFKZDVUHTXHQWLQWKHEHJLQQLQJ3UREDEO\WKHELJJHVWVXUSULVHZDVWRUHDOL]HWKDWROGKDELWVVXFKDVSXVKLQJ

    KURXJKZKHQP\ERG\ZDVKXUWLQJFRXOGEHKDUPIXO

    NQHZWKDW,ZDVQWUXQQLQJDWUXHH[SHULPHQW:LWKRQO\RQHVXEMHFW,FRXOGQWKDYHDUDQGRPL]HGRQWUROOHGWULDOEXW,IHOWFRQILGHQWWKDW,FRXOGOHDUQDORWE\V\VWHPDWLFVHOIREVHUYDWLRQ,EHOLHYHGKDWWKHQRUPDOHYHQWVRIOLIHZRXOGJLYHPHORWVRIH[SHULPHQWDOGDWDDQGWKDW,FRXOGJHQHUDWHPRUH

    \GHOLEHUDWHO\YDU\LQJP\SDWWHUQVDQGDFWLYLWLHV

    .HHSLQJUHFRUGVZDVFUXFLDOWRWKLVSURFHVV,ZDVFRQILGHQWWKDWKDYLQJV\VWHPDWLFQRWHVDERXWP\OLIH

    ZRXOG HQDEOH PH WR VHH SD WWHUQVD QGWR LGHQWLI\OLQNV EHWZHHQ P \ DFWLRQV DQG P \ V\PSWRPV,[SHULPHQWHGZLWKDYDULHW\RIVLPSOHORJVPRVWUHTXLULQJRQO\DIHZPLQXWHVDGD\WRFRPSOHWH,QDFW,PDGHVXUHWKHORJVZHUHHDV\WRILOORXWEHFDXVH,NQHZWKDWLIWKH\ZHUHQW,ZRXOGQWXVHWKHP

    RQVLVWHQWO\,ZDQWHGWRPDNHLWOLNHO\WKDWWKHWLPHVSHQWORJJLQJZRXOGEHUHZDUGHGE\LQVLJKWV,OVRWKRXJKWWKDWLI,PDGHWKHPWRRFRPSOLFDWHG,ZRXOGQWEHDEOHWRPDNHVHQVHRIDOOWKHGDWD,

    ROOHFWHG,ZURWHLQP\ORJVGDLO\WKHQXVXDOO\VSHQWVRPHWLPHHYHU\IHZZHHNVDQDO\]LQJWKHORJVWRRRNIRUSDWWHUQV6RPHWLPHV,ZHQWRYHUP\ORJVZLWKDIULHQG

    RRNLQJEDFN,VHHWKDWWKHIHZPLQXWHVD GD\,VSHQWNHHSLQJKHDOWKUHFRUGVZHUH RQHRIWKHPRVW

    PSRUWDQWSDUWVRIP\DSSURDFK&HUWDLQO\WKHSD\RIIZDVJUHDWIRUWKHVPDOOLQYHVWPHQWRIWLPH0\HFRUGVKHOSHGLQWKUHHZD\VWKH\GRFXPHQWHGOLQNVEHWZHHQP\DFWLRQVDQGV\PSWRPVWKH\DIIHFWHG

    P\DFWLRQV E\ KROGLQJ PH DFFRXQWDEOH DQG WKH\ PRWLYDWHG PH WRFRQWLQXH ZLWKP \DSSURDFK E\

    KRZLQJPHWKDWLWZDVZRUNLQJ

    inking Cause and Effect

    H[SHULPHQWHGZLWKDYDULHW\RIVLPSOHORJVXVXDOO\MXVWRQHDWDWLPH7KHORJ,XVHGWKHPRVWZDV

    LPLODU WR WKH $FWLYLW\ / RJ SRVWHG RQ RXU VH OIKHOS SU RJUDPV VLWH , VRXJKW WR XQGHU VWDQG WKHXFWXDWLRQV LQ P\ LOOQHVV E\ OLQNLQJ HYHQWV LQ P\ OLIH ZKLFK , WKRXJKW RI DV FDXVHV Z LWKP\

    \PSWRPVZKLFK,WKRXJKWRIDVHIIHFWV7KHOLVWRILWHPVWKDWPLJKWEHFDXVHVFKDQJHGRYHUWLPHXWLQFOXGHG WKLQJV OLNH WKH DPRXQWRI VOHHSDQG UHVW, JRW P\ RYHUDOO DFWLYLW\OHYHOH[HUFLVHD QGWUHVVRUVERWKSHRSOHDQG VLWXDWLRQV)RU HIIHFW, UDWHGHDFK GD\IURP YHU\ JRRGWR

    YHU\EDG6RPHWLPHV,PDGHWZRRUWKUHHVHWVRIUDWLQJVHDFKGD\WRVHHZKHWKHUWKHUHZHUHSDWWHUQVZLWKLQDGD\7KHQ,VRXJKWWRXQGHUVWDQGZK\ZHUHVRPHGD\VEHWWHUWKDQRWKHUV

    WXG\LQJP\UHFRUGVKHOSHGPHWRUHFRJQL]HIOXFWXDWLRQVLQV\PSWRPVE\VKRZLQJPHWKDWP\&)6ZDVZRUVHLQWKHPRUQLQJDQGEHWWHULQWKHHYHQLQJDQGWKDWWKHHIIHFWVRIH[HUWLRQZHUHFXPXODWLYH

    XULQJDZHHN$OVRORJJLQJVKRZHGPHWKHFRQQHFWLRQEHWZHHQVWDQGLQJDQGV\PSWRPVGRFXPHQWHG

    RZPXFKH[HUFLVHZDVVDIHDQGVKRZHGPHP\YXOQHUDELOLW\WRVWUHVV

  • 8/9/2019 CFS - Recovery

    27/44

    DOVRXVHGP\UHFRUGVWRKHOSPHXQGHUVWDQGSDWWHUQVRYHUORQJHUSHULRGVVXFKDVD\HDU5HYLHZLQJ

    \UHFRUGVIRUIRUH[DPSOHOHGWRP\HOLPLQDWLQJUHODSVHV,EHJDQE\LGHQWLI\LQJHLJKWUHODSVHVGHILQHGDUHODSVHDVDSHULRGLQZKLFKP\V\PSWRPVVRVHYHUHWKDW,KDGWRVSHQGDWOHDVWRQHIXOO

    D\LQ EHG 6HFRQG , ORRNHG IRU FRPPRQFD XVHV DQGGLVFRYHUHG WKDW DOPRVWDOO WKH UHODSVHVZHUH

    VVRFLDWHGZLWKHLWKHUKDYLQJDQRWKHULOOQHVVRUWUDYHO

    DVW,GHYHORSHGVWUDWHJLHVWRPLQLPL]HWKHLPSDFWRIHDFKRIWKHVHIDFWRUVLQWKHIXWXUH7RFRPEDW

    ODSVHVWULJJHUHGE\VHFRQGDU\LOOQHVVHV,GHFLGHGWRWDNHWZRGD\VRIH[WUDUHVWDIWHUWKHV\PSWRPVRI

    HVHFRQGDU\LOOQHVVHQGHGEHIRUHUHWXUQLQJWRP\QRUPDODFWLYLW\OHYHO7RPLQLPL]HWUDYHOUHODWHGHWEDFNV,OLPLWHGWUDYHO WRD IHZKRXUVGULYLQJGLVWDQFH IURPKRPHGRXEOHGP\ UHJXODUGDLO\UHVW

    HULRGVIRUDIHZGD\VEHIRUHDWULSWRRNWZRRUWKUHHWLPHVDVPXFKUHVWDVXVXDOZKLOHDZD\SODQQHG

    RUH[WUDUHVWDIWHUUHWXUQLQJKRPHDQGWRRNDWHQWRPLQXWHUHVWIRUHDFKWZRKRXUVRIGULYLQJ,LQNWKHWZRKRXUV,VSHQWRQWKDWDQDO\VLVZDVWKHPRVWSURGXFWLYHWLPHLQP\H[SHULHQFHZLWK&)6,

    DYHQWKDGDUHODSVHVLQFH

    ogging Shapes Behavior

    IRXQGWKDWP\ORJVLQDGGLWLRQWREHLQJDUHFRUGRIP\EHKDYLRUDOVRFDPHWRVKDSHLW6RPHWLPHV

    KHQ,ZDVWHPSWHGWRWKLQNWKDWLQFUHDVHGV\PSWRPVZHUHMXVWSDUWRIWKHLOOQHVVP\UHFRUGVVKRZHGDW,KDGEHHQPRUHDFWLYHWKHQXVXDOLQUHFHQWGD\V6HHLQJWKHHYLGHQFHLQEODFNDQGZKLWHKHOSHG

    HWRVWLFNWRP\SDFLQJURXWLQH,FRXOGVHHKRZPXFKEHWWHU,IHOWZKHQ,ZDVFRQVLVWHQWO\ZLWKLQP\

    QHUJ\HQYHORSHDQGKRZP\V\PSWRPVLQFUHDVHGZKHQ,ZHQWRXWVLGHP\OLPLWV6RP\ORJJLQJZDVVRDZD\WRKROGP\VHOIDFFRXQWDEOH

    PHPEHURIRQHRIRXUHDUO\JURXSVWRRNWKLVSULQFLSOHHYHQIXUWKHU6KHNHSWDQHODERUDWHFDOHQGDU

    LWKDFRORUUDWLQJIRUHDFKGD\6KHXVHGJUHHQWRQRWHDPLQLPDOOHYHORIV\PSWRPV*R

  • 8/9/2019 CFS - Recovery

    28/44

    1: Experiments with Exercise

    KHLGHDVRIWKHHQHUJ\HQYHORSHDQGSDFLQJJDYHPHKRSHWKDW,FRXOGLPSURYHP\TXDOLW\RIOLIHLI,RXOGILQGDQGKRQRUWKHOLPLWVWKDWLOOQHVVKDGLPSRVHGRQPH,DOVRKRSHGWKDW,PLJKWEHDEOHWR

    [WHQGWKRVH OLPLWVJUDGXDOO\ E\ PDNLQJVPDOOFKDQJHV%HFDXVH , GLGQW NQRZ P\ OLPLWV ZKHQ ,WDUWHGDQGGLGQRWNQRZZKDWZRXOGKHOSHYHU\WKLQJ,GLGZDVDQH[SHULPHQW

    2QHDUHDRIH[SHULPHQWDWLRQZDVH[HUFLVH,WULHGGLIIHUHQWIRUPVRIH[HUFLVHDQGGLIIHUHQWOHQJWKVRI

    PHLQ RUGHU WR GHWHUPLQH KRZ PXFKH[HUFLVHZDV ERWKVDIHDQG KHOSIXO,Q WKHSURFHVV, OHDUQHGPDQ\OHVVRQVDERXWP\LOOQHVVLQJHQHUDO

    inding Exercise Limits

    DUO\RQ , ZDV DEOH WR ZDON PLQXWHVRU VR DGD\ ZLWK VRPHGD\V PLVVHGEHFDXVH RI VHYHUH

    \PSWRPV7KLVUHSUHVHQWHGDELJFRQWUDVWWRP\H[HUFLVHEHIRUHEHFRPLQJVLFNZKHQ,WRRNORQJLNLQJWULSVRQZKLFK,ZDONHGDQDYHUDJHRIWRPLOHVDGD\

    KRSHGWRH[SDQGWKHOHQJWKRIWLPH,H[HUFLVHGERWKEHFDXVH,HQMR\H[HUFLVHDQGEHFDXVH,WKRXJKW

    KDWH[HUFLVLQJZRXOGKHOSUHGXFHWKHIDWLJXHGXHWRGHFRQGLWLRQLQJ%XWKRZPXFKH[HUFLVHFRXOG,ROHUDWHZLWKRXW PDNL QJP\ V\PSWRPV ZRUVH" , WULHGZDONLQJIRU GLIIHUHQW OHQJWKV RI WLPH DQG DW

    LIIHUHQWVSHHGVNHHSLQJQRWHVRIKRZ,IHOWERWKGXULQJDQGDIWHUH[HUFLVH,IRXQGWKDWLI,ZDONHGIRUERXWPLQXWHVDWDVSHHGWKDWSXVKHGP\KHDUWUDWHXSWREXWQRWEH\RQGEHDWVSHUPLQXWH,FRXOG

    HWVRPHDHURELFYDOXHZLWKRXWPDNLQJP\V\PSWRPVZRUVH

    ime of Day

    KURXJKH[SHULPHQWLQJZLWK ZDONLQJ DWGLIIHUHQW WLPHVRI GD\ , GLVFRYHUHGWKDW H[HUFLVLQJLQ WKH

    IWHUQRRQZDVPXFKOHVVOLNHO\WROHDGWRDKLJKHUOHYHORIV\PSWRPVWKDQH[HUFLVHLQWKHPRUQLQJ,I,ZDONHGLQ WKH PRUQLQJ PLQXWHV ZDV OLNHO\ WRWLUH P H RXW EXW WKH VDPH DPRXQW GRQH LQ WKH

    IWHUQRRQGLG QRW SURGXFH PXFKLI DQ\ LQFUHDVHLQP\ V\PSWRPV6R RQH OHVVRQ , OHDUQHGIURP

    [SHULPHQWLQJZLWKH[HUFLVHZDVWKDWwhen ,GLGLWZDVDVLPSRUWDQWDVhow much,GLG

    KLVUHDOL]DWLRQOHGPHWRDVNZKHWKHUWKLVZDVWUXHJHQHUDOO\,IRXQGWKDWP\LOOQHVVKDGDSDWWHUQ,IWHQZRNHXSIHHOLQJWLUHGQRPDWWHUKRZPDQ\KRXUV,VOHSW0\V\PSWRPVZHUHJHQHUDOO\DWWKHLU

    HDNLQ WKH PRUQLQJEXW , KDG D SHULRGRI VHYHUDOKRXUV IURP PLGDIWHUQRRQWKURXJK PLGHYHQLQJZKHQWKH\GHFUHDVHG,IRXQGFRQVRODWLRQLQWKLVLQVLJKW,I,FRXOGJHWWKURXJKWKHPRUQLQJ,NQHZ,

    DGVRPHJRRGKRXUVFRPLQJ$OVRLI,KDGVRPHWKLQJLPSRUWDQWWRGRLWZDVEHWWHUWRVFKHGXOHLWLQ

    KHDIWHUQRRQ

    Delayed Reactions

    KHUHZHUHGD\VZKHQ,IHOWVRJRRGGXULQJP\ZDONWKDW,GHFLGHGWRH[WHQGLWEH\RQGP\XVXDO

    PLQXWHV6RPHWLPHV , ZHQW DV ORQJ DV PLQXWHVZLWKRXW DQ\ LQFUHDVH LQ V\PSWRPVZKLOH, ZDVZDONLQJ, V RRQUHDOL]HG KRZHYHU WKDW ZKHQ , ZDONHGORQJHU WKDQ XVXDO , KDG D KLJKHU OHYHO RI

    \PSWRPVODWHUWKDWGD\RUHYHQWKHQH[WGD\

  • 8/9/2019 CFS - Recovery

    29/44

  • 8/9/2019 CFS - Recovery

    30/44

    ZDVILQDOO\DEOHWRH[SDQGP\H[HUFLVHLQDVLJQLILFDQWZD\ZKHQ,LQFRUSRUDWHGUHVWVLQWRP\ZDONV

    QUHWURVSHFW,DPVXUSULVHGWKDWLWWRRNPHVRORQJWRUHFRJQL]HWKDWUHVWVFRXOGKHOSP\H[HUFLVHQGXUDQFHJLYHQP\XVHRIGDLO\UHVWVDWKRPH$VH[SODLQHGLQ&KDSWHU, EHOLHYHWKDWVFKHGXOHG

    VWVZHUHSHUKDSVWKHVLQJOHPRVWLPSRUWDQWWKLQJ,GLGWRDLGP\UHFRYHU\

    GLVFRYHUHGKRZ,FRXOGDSSO\UHVWWRH[HUFLVHZKHQ,ZHQWZDONLQJRQHGD\ZLWKDQRWKHU&)6SDWLHQWSHUVRQ ZKR KDG D PRUHVHYHUHFDVH WKDQ PLQH6KH VWRSSHG IUHTXHQWO\DERXW RQFH HYHU\ ILYH

    LQXWHV,QRWLFHGWKDW,ZDVQWDWDOOWLUHGDWWKHHQGRIRXUKRXUORQJZDONDQGDVNHGP\VHOIZKHWKHU

    PLJKWEHDEOHWRH[WHQGWKHOHQJWKRIP\ZDONVE\LQFRUSRUDWLQJUHVWLQWRWKHP

    R,WULHGDQH[SHULPHQW7KHQH[WGD\,ZDONHGIRUPLQXWHVWKHQVDWRQDEHQFKIRUDPLQXWHV

    HQZDONHGVRPHPRUH,WZRUNHG,ZDVDEOHWRZDONVLJQLILFDQWO\IDUWKHUWKDQEHIRUHE\LQFOXGLQJD

    QJUHVW LQ WKH PLGGOH7KLV ZDVD ELJ SV\FKRORJLFDOEUHDNWKURXJKDV LW RSHQHG WKH SRVVLELOLW\ RIQJHUZDONVZLWKRXWLQFUHDVHVLQV\PSWRPV,ZDVDEOHWRH[WHQGJUDGXDOO\WKHGLVWDQFH,FRXOGZDON

    VORQJ DV , DOWHUQDWHGSHULRGVRI ZDONLQJZLWK HTXDOO\ORQJ SHUL RGVRI UH VW 3ODQQHG UHVWV GXULQJ

    [HUFLVHDOVRHQDEOHGPHWREHJLQZDONLQJDJDLQLQDUHDVZLWKXSKLOOVWUHWFKHV

    neven Recovery

    KUHH\HDUVDIWHU EHFRPLQJLOO, ZDV DEOHWR ZDONRQ RFFDVLRQ DV PXFKDV VHYHQPLOHV D ELJPSURYHPHQWRQPLQXWHVDGD\EXWURXJKO\DWKLUGRIZKDW,FRXOGGREHIRUH&)6,IHOWGLVFRXUDJHG

    KHQ,FRPSDUHGP\VHOIWRWKHSDVWEXWZDVKHOSHGE\QRWLQJWKDWP\UHFRYHU\RYHUDOOSXWPHEDFNWR

    ERXWRIQRUPDO7KHH[SHULHQFHKHOSHGPHWRVHHWKDWP\UHFRYHU\ZDVXQHYHQEHWWHULQVRPHHDVWKDQLQRWKHUVZLWKH[HUFLVHWROHUDQFHODJJLQJWKHPRVW

    xercise and Loss

    KHILQDOOHVVRQWKDWH[HUFLVHWDXJKWPHZDVDERXWWKHSRZHURIHPRWLRQVLQ&)6,WRRNPRVWRIP\DONVDORQJDSDUWRI6DQ)UDQFLVFR%D\FORVHWRP\KRPH)RUDZKLOH,ORRNHGORQJLQJO\XSDWWKH

    RXQWDLQV,XVHGWRKLNHLQDQGZRQGHUHGZKHWKHU,ZRXOGHYHUEHDEOHWRZDONWKHUHDJDLQRQWUDLOVLWKHOHYDWLRQJDLQDQGIRUWLPHVORQJHUWKDQPLQXWHVRUKDOIDQKRXU,IRXQGLWVRSDLQIXOWRORRNDW

    HPRXQWDLQVWKDW,IRUFHGP\VHOIWRNHHSP\JD]HRQWKH%D\

    KHVWURQJHPRWLRQVWULJJHUHGE\ORRNLQJDWQHDUE\PRXQWDLQVKHOSHGPHWRUHDOL]HKRZELJDSDUWORVVOD\HGLQ P\H[SHULHQFHRI &)6$FNQRZOHGJLQJ ORVVDQG IRFXVLQJRQ ZKDW , VWLOO KDG ZHUHWKH

    ROXWLRQDV,H[SODLQHGLQ&KDSWHU

    ack to Normal and Beyond

    0\GLVFLSOLQHDQGSDWLHQFHSDLGRIIRYHUWLPH2QDWULSWRWKHPRXQWDLQVLQP\IRXUWK\HDURILOOQHVV,

    RNDKLNHRIPLOHV7KHQH[W\HDU,KDGDWULSRQZKLFK,DYHUDJHGDOPRVWPLOHVDGD\RYHUIRXU

    D\V7KH\HDUDIWHUWKDW,KLNHGDERXWPLOHVLQVL[GD\VZDONLQJDWDVSHHGFRPSDUDEOHWRWKDWRQPLODUWULSVZKHQ,ZDVWR\HDUV\RXQJHU/DWHLQ,KDGDWULSRQZKLFK,ZDVDEOHWRZDON

    YHQJUHDWHUGLVWDQFHVWKDQEHIRUH,EHFDPHLOOPLOHVDGD\7RFHOHEUDWHP\WKELUWKGD\LQKLNHGPLOHVLQGD\V%\H[WHQGLQJP\H[HUFLVHYHU\JUDGXDOO\DV,FRXOGWROHUDWHLW,KDYH

  • 8/9/2019 CFS - Recovery

    31/44

  • 8/9/2019 CFS - Recovery

    32/44

    FWLRQ,FRXOGWDNHWRFRQWUROV\PSWRPVZDVWRKDYHDGGLWLRQDOUHVWLQFUHDVLQJLWLQFUHPHQWDOO\XQWLO,

    RXQGDQDPRXQWWKDWHQDEOHGPHWRUHGXFHV\PSWRPV

    QRWKHUVWUDWHJ\ ,XVHGWRPLQLPL]HUHODSVHVZDVWR JLYH LQDV VRRQDVWKH ILUVWV\PSWRPVDSSHDUHG

    DWKHUWKDQ WU\LQJ WR SXVK WKURXJKWKHP %\ GRLQJ WKLV , IRXQG , FRXOG VWRS D PLQRUUHODSVHLQ LWV

    DFNV,VWXPEOHGXSRQWKLVVWUDWHJ\RQHGD\ZKHQ,ZDVFRRNLQJFKLOL$IWHUVWDQGLQJDWWKHVWRYHIRUPLQXWHV,VXGGHQO\IHOWWLUHGDQGOLJKWKHDGHG0\ILUVWWKRXJKWZDV,I,FDQMXVWZRUNIRUDQRWKHU

    PLQXWHV,FDQILQLVKWKLVDQGWKHQJRUHVW%XWUHPHPEHULQJKRZPDQ\WLPHVVXFKDQDSSURDFK

    DGOHGWRVHYHUDOKRXUVUHVW,GHFLGHGWRWXUQRIIWKHKHDWXQGHUWKHFKLOLDQGOLHGRZQ$IWHUDERXWLQXWHV,IHOW2.DQGUHWXUQHGWRILQLVKWKHFRRNLQJ,QHHGHGQRPRUHUHVWGXULQJWKHUHPDLQGHURI

    HGD\,ZDVDEOHWRXVHWKLVVWUDWHJ\PDQ\WLPHVHVSHFLDOO\LQFRPELQDWLRQZLWKPHGLWDWLRQ:KHQ,OWLQFUHDVHGEUDLQIRJIRUH[DPSOH,IRXQG,FRXOGHOLPLQDWHLWLI,FRXOGOLHGRZQDQGJHWLQWRDGHHS

    OD[DWLRQIRUILYHRUWHQPLQXWHV

    reventing Relapses

    LQGLQJZD\VWRUHGXFHWKHOHQJWKDQGVHYHULW\RIVHWEDFNVZDVJRRGEXW,DOVRZDQWHGWRNQRZZKDW

    RXOG, GR WRSUHYHQW WKHP , GHFLGHG WKDW WRJDLQ FRQWURO RYHU P\ VHWEDFNV , ZRXOGDVVXPHWKDW,

    DXVHGDOORIWKHP7KLVZDVDKLJKVWDQGDUGHVSHFLDOO\EHFDXVHRQHRIWKHKDOOPDUNVRIFKURQLFLOOQHVVV\P SWRPV WKDW ZD[ DQG ZD QHIRU QR NQRZQ UHDVRQ %XW , ZDQWHGWR KROG P\VHOI DFFRXQWDEOH

    HUKDSVSDUW RIWKHUHDVRQIRU WKLVDSSURDFKZDVWKDWEHOLHYLQJ,ZDVUHVSRQVLEOHDOVRHQDEOHGPHWR

    HOLHYH,FRXOGJDLQFRQWURO7KLVDVVXPSWLRQOHGWRPDQ\KHOSIXOGLVFRYHULHV%\DYRLGLQJWKRVHWKLQJV

    DWFUHDWHGUHODSVHV,ZDVDEOHWRVPRRWKRXWP\OLIHFRQVLGHUDEO\UHGXFLQJERWKWKHIUHTXHQF\DQG

    HYHULW\RI UHODSVHVDQGHYHQWXDOO\HOLPLQDWLQJWKHP%HOLHYLQJ, FDXVHGP\UHODSVHVJDYHPHKRSHDWLI,FRXOGFKDQJHKRZ,OLYHG,FRXOGEULQJVHWEDFNVXQGHUP\FRQWURO

    H[SODLQHGLQWKHFKDSWHURQUHFRUGNHHSLQJKRZ,XVHGP\ORJVWRLGHQWLI\WKHWZRPRVWIUHTXHQW

    DXVHVRIP\UHODSVHVVHFRQGDU\LOOQHVVHVDQGWUDYHODQGWKHQGHYHORSHGVWUDWHJLHVWRSUHYHQWIXWXUHHWEDFNV%\WDNLQJH[WUDUHVWIRUVHYHUDOGD\VDIWHUWKHV\PSWRPVRIDVHFRQGDU\LOOQHVVKDGHQGHG,

    LPLQDWHGUHODSVHV WULJJHUHGE\ FROGV DQG RW KHU VKRUWWHUP LOOQHVVHV , XVHG VHY HUDO V WUDWHJLHVWR

    LQLPL]HWUDYHOUHODWHGVHWEDFNV)LUVW, OLPLWHGP\WUDYHOWRGHVWLQDWLRQVWKDWZHUHRQO\DIHZKRXUV

    ULYLQJGLVWDQFHIURPKRPH6HFRQG,VFKHGXOHGH[WUDUHVWEHIRUHGXULQJDQGDIWHUP\WULSV7KLUG,GGHGDWHQWRPLQXWHUHVWVWRSIRUHYHU\WZRKRXUVRIGULYLQJ

    QLWLDOO\,UHVHQWHGKDYLQJWRJLYHLQWRP\LOOQHVVVRPXFKEXWWKHQ,WROGP\VHOIWKDWE\JLYLQJLQD

    WWOH,FRXOGKDYHDJRRGWULS%HLQJWZRWKLUGVDVDFWLYHDVDKHDOWK\SHUVRQZDVPXFKEHWWHUWKDQ

    SHQGLQJP\ZKROHYDFDWLRQLQEHGZKLFKKDGKDSSHQHGRQDQXPEHURIWULSVEHIRUH,DGRSWHGWKHVH

    UDWHJLHV

    QRWKHUWUDYHOUHODWHGVWUDWHJ\ ZDV WR SODQ P\ WULSVLQ JUHDW GHWDLO HVSHFLDOO\KRZ PXFKDF WLYLW\,RXOGKDYH0DNLQJDFRPPLWPHQWWRP\VHOIWRVWD\ZLWKLQDVDIHDFWLYLW\OHYHOKHOSHGPHUHVLVWWKH

    PSWDWLRQWRGRWRRPXFKZKHQRQWKHURDG$OVR,WROGP\WUDYHOFRPSDQLRQVRIP\OLPLWVDKHDGRI

    PHDQGWKH\KHOSHGPHKRQRUP\SODQV

  • 8/9/2019 CFS - Recovery

    33/44

    DVWO\ZKHQVRPHWKLQJZDVYHU\LPSRUWDQWWRPH,DGRSWHGDFRPSURPLVHEHWZHHQVWULFWDGKHUHQFHWR

    \HQYHORSHDQGLJQRULQJLWFRPSOHWHO\,IRXQGWKDWLI,ZHQWVRPHZKDWEXWQRWJUHDWO\RXWVLGHP\QYHORSH,ZRXOGLQFUHDVHP\V\PSWRPVWRVRPHGHJUHHEXWGLGQWVXIIHUDEDGIODUHXS

    ersonal Guidelines

    ILQDOVWUDWHJ\,GHYHORSHGWRSUHYHQWUHODSVHVZDVZKDW,FDOOHGSHUVRQDOJXLGHOLQHV,UHPHPEHU

    HOOWKHGD\WKHLGHDFDPHWRPH,ZDVXQXVXDOO\IDWLJXHGDQGIHOWFRQIXVHGDERXWZKDW,VKRXOGGR,

    DLGWRP\VHOIWKDWZKDW,QHHGHGZDVDIHZVLPSOHUXOHVWRIROORZVRPHWKLQJV,FRXOGZULWHRQD[DUGZKLFKFRXOGJXLGHP\GDLO\OLIHDQGEHP\UHIHUHQFHLQWLPHVRIFRQIXVLRQ+HUHVZKDW,FDPHSZLWKWKHZRUGVLQLWDOLFVZHQWRQP\;FDUGWKHIXOOWH[WRQDQ;VKHHWRISDSHU

    ive within my energy envelope: ,EHOLHYH,FDQUHGXFHV\PSWRPVDQGOHDGDPRUHSUHGLFWDEOHOLIHE\YLQJZLWKLQWKHOLPLWVLPSRVHGE\WKHGLVHDVH7KLVVWUDWHJ\LQFOXGHVDWDNLQJVFKHGXOHGUHVWVGDLO\

    RPDWWHUKRZJRRG,IHHOENHHSLQJGDLO\UHFRUGVRIDFWLYLWLHVDQGV\PSWRPVWRKHOSPHGHILQHP\

    PLWVDQGWR KROG P\VHOI DFFRXQWDEOHIRU VWD\LQJ ZLWKLQ WKHP F UHWXUQLQJ RQO\JUDGXDOO\WR P\

    RUPDOURXWLQHDIWHUDUHODSVHRULOOQHVVGDYRLGLQJVWUHVVRUVSHRSOHDQGVLWXDWLRQVWKDWWULJJHUVWURQJDFWLRQV

    xtend the envelope gradually: ,ZLOOWDNHSUXGHQWULVNVWRH[SDQGP\DFWLYLW\OHYHO3UXGHQW PHDQV

    WRPRUHDWDWLPH,UHFRJQL]HWKDWQRWDOOP\H[SHULPHQWVZLOOZRUNDQG,DFNQRZOHGJHWKDW

    LVDSSURDFKWDNHV SDWLHQFH7KH LOOQHVVLV LQ FRQWURODQG GLFWDWHV WKH WLPHWDEOHDQG DPRXQWRI

    PSURYHPHQW

    When all else fails, go to bed: 7KHUHDUHWLPHVZKHQWKHEHVWFRXUVHLVWRVXUUHQGHUWRWKHLOOQHVV7KLV

    XLGHOLQHJLYHVPHSHUPLVVLRQWRDFNQRZOHGJHWKDWDWWLPHV,DPSRZHUOHVVRYHUWKHGLVHDVHDQGWKH

    PDUWHVWFRXUVHLVWRJLYHLQWRLW

    ccept that I may not recover: ,EHOLHYH , FDQ FUHDWH WKHFRQGLWLRQV IRU UHFRYHU\ EXW FDQW FRQWURO

    KHWKHU,UHFRYHU7KXV,WU\WRIRFXVRQIHHOLQJEHWWHUZKLFK,EHOLHYH isXQGHUP\FRQWUROWRVRPH

    HJUHH

    aining (Partial) Control

    DLQLQJFRQWURORYHUUHODSVHVZDVDELJSV\FKRORJLFDODFKLHYHPHQW(OLPLQDWLQJVHWEDFNVJDYHPHD

    HOLHIWKDW,FRXOGPDNHP\OLIHSUHGLFWDEOH,DPVXUHWKDWWKHUHGXFWLRQLQVWUHVVWKDWUHVXOWHGKHOSHGHDWHDSRVLWLYHVSLUDOJDLQLQJPRUHFRQWUROUHGXFHGP\ZRUU\ZKLFKLQWXUQOHVVHQHGP\V\PSWRPV

    HHSHQLQJP\VHQVHRIFRQWURO

    QHYHUIHOWWKDWP\FRQWURORYHU&)6ZDVFRPSOHWH,NQHZWKDWXOWLPDWHO\WKHLOOQHVVZDVLQFKDUJH

    QGGLFWDWHG KRZ PXFKLPSURYHPHQWZDVSRVVLEOH %XWLW ZDVH PSRZHULQJWRVHH P\ OLIH LPSURYH

    KHQ,GLVFRYHUHGDQGOHDUQHGWRSOD\E\WKHUXOHVWKDWLOOQHVVKDGLPSRVHGRQPH

    )RUPRUHRQUHODSVHVVHHWKHFKDSWHU0LQLPL]LQJ5HODSVHVLQ The Patient's Guide to Chronic Fatigue

    yndrome and Fibromyalgia

  • 8/9/2019 CFS - Recovery

    34/44

    3: Stress

    NQHZ IURP P\ ZRUN DW 6WDQIRUG WKDW ORQJWHUP LOOQHVVLQFUHDVHV VWUHVV ,QDGGLWLRQ WR ZKDWHYHUWUHVVHV D S HUVRQ KDG E HIRUH E HFRPLQJ LOO VLFNQHVV DGGV QHZ RQHV LQFOXGLQJ WKH GLVFRPIRUW RI\PSWRPVLVRODWLRQILQDQFLDOSUHVVXUHVWUDLQVRQ UHODWLRQVKLSVDQG XQFHUWDLQW\DERXWWKH IXWXUH, WRRNPH DZKLOHWRUHDOL]HWKDWLQDGGLWLRQWRWKHVHIDFWRUVXVXDOO\DVVRFLDWHGZLWKORQJWHUPLOOQHVV

    KHUHVHHPHGWR EH VRPHWKLQJVSHFLDO DERXW &)6 WKDW PDGHPHPXFKPRUHVHQVLWLYHWR VWUHVVWKDQHIRUH,WZDVDVLI&)6KDGUHVHWP\VWUHVVWKHUPRVWDWPDNLQJPHVHQVLWLYHWRPRUHW\SHVRIVWUHVV

    KDQEHIRUHDQGLQFUHDVLQJWKHHIIHFWVRIDJLYHQOHYHORIVWUHVV

    $Q\NLQG RI FRQIOLFW VHW RII P \ V \PSWRPV DQG RI WHQWKLQJV DV V LPSOH DV P DNLQJ GHFLVLRQV IHOW

    YHUZKHOPLQJ(YHQPRGHVWDPRXQWVRIVWUHVVJUHDWO\LQWHQVLILHGP\V\PSWRPVFUHDWLQJDIHHGEDFNRRSLQ ZKLFKP\ V\PSWRPVDQGP\UHVSRQVH WRWKHPLQWHQVLILHGRQHDQRWKHU2QFH, UHDOL]HGKRZXOQHUDEOHWRVWUHVV,KDGEHFRPH,GHFLGHGWKDWGHDOLQJZLWKVWUHVVVHQVLWLYLW\KDGWREHDELJSDUWRI

    P\HIIRUWWRPDQDJH&)6,ZRXOGVD\WKDWDORQJZLWKSDFLQJFRQWUROOLQJVWUHVVZDVRQHRIWKHWZR

    PRVWLPSRUWDQWWKLQJV,GLGWRFRSHZLWK&)6

    tress Reduction

    0\ILUVWHIIRUWDW FRQWUROOLQJVWUHVVZDVWKURXJK VWUHVV UHGXFWLRQ,XVHG WZR IRUPDOVWUHVVUHGXFWLRQUDFWLFHV -RQ .D EDW=LQQV ERG\ VFDQ D QG +HUEHUW %HQVRQV UH OD[DWLRQ UH VSRQVH .DED W=LQQVURJUDPLVRIIHUHGDWPDQ\KRVSLWDOVLQWKH86DQGLVH[SODLQHGLQWKHERRNFull Catastrophe LivingHQVRQVPHWKRGFDQEHIRXQGLQKLVERRNThe Relaxation Response.

  • 8/9/2019 CFS - Recovery

    35/44

    KHRWKHU WUDGLWLRQDOVWUHVV UHGXFWLRQWHFKQLTXH , IRXQG KHOSIXO LV RQH , PHQWLRQHGHDUOLHU PDNLQJHQWDODGMXVWPHQWVRU FKDQJLQJ P\ VHOIWDON %HLQJ DZDUH RI ZKDW , WROG P\VHOIHVSHFLDOO\GXULQJ

    ODSVHVKHOSHG PHWRUHGXFH P\VWUHVV:KHQ, FDXJKWP\VHOIVD\LQJWKLQJV OLNH \RXOO QHYHUJHWHWWHURU\RXOOEHOLNHWKLVWKHUHVWRI\RXUOLIH,FRXQWHUHGE\WHOOLQJP\VHOI\RXYHERXQFHGEDFN

    RPDOO\RXUSUHYLRXVVHWEDFNVVRMXVWUHOD[RUUHPHPEHUKRZWKLQJVDOZD\VORRNKRSHOHVVZKHQ

    RXUHDW\RXUZRUVW

    ZDVDZDUHRIWKHSRZHURIWKRXJKWVWRLQFUHDVHVWUHVVIURPP\VWXG\RIFRJQLWLYHWKHUDS\ZKLFK

    RFXVHVRQWKH HIIHFWVWKDWRXU WKRXJKWVFDQKDYHRQRXUHPRWLRQV$FFRUGLQJWRWKLVYLHZQHJDWLYHRXJKWVFDQDFWXDOO\PDNHXVIHHOEDG,IZHVD\WKLQJVOLNH,OOQHYHUJHWEHWWHURU,WVKRSHOHVVHDUHOLNHO\WRIHHODQ[LRXVVDGDQGKHOSOHVV,REVHUYHGWKLVHIIHFWLQPH DQGDOVR IRXQGWKDWVXFK

    RXJKWV FUHDWHG D YLF LRXV VSLUDO 7KH QH JDWLYH WKRXJKWV LQWHQVLILHG P \ VWUHVV ZKLFK P DGH P\

    \PSWRPVZRUVHZKLFKLQWXUQWULJJHUHGDQRWKHUURXQGRIQHJDWLYHWKRXJKWV,ZDVDEOHWRDSSO\WKHULQFLSOHVRIFRJQLWLYHWKHUDS\WRLQWHUUXSWWKLVQHJDWLYHVSLUDO

    ZDVDOVRKHOSIXOWREHDZDUHRIP\H[SHFWDWLRQVIRUP\VHOI,I,WROGP\VHOIVRPHWKLQJOLNHLWV

    0RQGD\\RXKDYHWRGRWKHODXQGU\,VRPHWLPHVKDGWRWHOOP\VHOIWKDWP\KHDOWKFDPHILUVWDQGRWKLQJEDGZRXOGKDSSHQLI,SRVWSRQHGP\FKRUHV

    tress Avoidance

    WUHVVDYRLGDQFHSURYHGWREHMXVWDVKHOSIXODVVWUHVVUHGXFWLRQ,OHDUQHGWKDW,FRXOGSUHYHQWVWUHVVE\

    YRLGLQJWKRVH WKLQJV WKDW FDXVHGLW 2QH FDXVH RI VWUHVV, GLVFRYHUHGZDV QRYHOW\,W WDNHV PRUHQHUJ\WRUHVSRQGWRDQHZVLWXDWLRQWKDQLWGRHVWRVRPHWKLQJIDPLOLDU0\UHVSRQVHZDVWRPDNHP\

    IHDVSUHGLFWDEOHDV, FRXOGE\XVLQJURXWLQHOLYLQJP\OLIHDVPXFKDV,FRXOGDFFRUGLQJWRDSODQ

    DYLQJDGDLO\VFKHGXOHRIDFWLYLW\UHVWH[HUFLVHDQGVRFLDOL]LQJDWVHWWLPHVJDYHVWUXFWXUHWRP\OLIH:LWKURXWLQH,KDGOHVVSUHVVXUHDQGIHZHUVXUSULVHVDQGHPRWLRQDOVKRFNV,KDGDGRSWHGURXWLQHDVD

    DFLQJVWUDWHJ\EXWIRXQGWKDWLWDOVRKHOSHGPHFRQWUROVWUHVV

    DOVR OHDUQHG WR LGHQWLI\VWUHVV WULJJHUVWKRVH VLWXDWLRQVDQG HYHQ SHRSOH WKDW VHW RII V\PSWRPV ,RXQGIRU H[DPSOHWKDW , ZDV YXOQHUDEOHWR VHQVRU\ RYHUORDGSDUWLFXODUO\WKHQRLVHDQGKXVWOHDQG

    XVWOHDVVRFLDWHGZLWKUHVWDXUDQWVDQGRWKHUSXEOLFSODFHV0\VWUDWHJ\ZDVWRDYRLGWKHQRLVLHVWSODFHV

    RUH[DPSOHE\EHLQJVHOHFWLYHDERXWZKDWUHVWDXUDQWV,YLVLWHG$QG,VRXJKWRXWTXLHWDUHDVLQSXEOLFDFHVOLNHDLUSRUWV

    0\YXOQHUDELOLW\WRVHQVHRYHUORDGOHGPHWROLPLWP\FRQVXPSWLRQRIWKHPHGLD,OHDUQHGWRORRN

    ZD\IURP WKH79 LI WKHUH ZHUHUDSLG VFHQH FKDQJHVWKDW ZRXOG RWKHUZLVH EHGLVRULHQWLQJ$OVR,

    PLWHGP\H[SRVXUHWRWUDJLFHYHQWVVXFKDV,IROORZHGWKHJXLGHOLQHVVXJJHVWHGIRUWKHJHQHUDOXEOLFWRNHHSXSEXWQRWWRLPPHUVHP\VHOIIRUKRXUVRQHQG,DOVRH[SHULHQFHGDNLQGRIVHQVRU\

    YHUORDG DURXQG FHUW DLQ SHRSOH 6RP H ZHUH I LGJHW\ RWKHUV ZH UH DQLP DWHG RU KLJKO\ HPRWLRQDO:KDWHYHUWKHWULJJHU,IRXQGWKHPKDUGWREHDURXQG0\VWUDWHJLHVZHUHWROLPLWFRQWDFWJHQHUDOO\WR

    QKRXURUOHVVRULQDIHZFDVHVWRDYRLGWKHSHUVRQHQWLUHO\

    QDOOWKHVHGLIIHUHQWZD\V,WRRNDFWLRQWRUHGXFHWKHVWUHVVLQP\OLIH,EHOLHYHWKDWP\VXFFHVVHVEXLOWQ WKHPVHOYHV$V , JDLQHG VRPH FRQWURO ,P VXUH WKDW , UHOD[HG DQG WKDW P\ JURZLQJ FRQILGHQFH

    XUWKHUUHGXFHGP\VWUHVV$V,LPSURYHGP\VWUHVVWKHUPRVWDWUHWXUQHGWRQRUPDO

  • 8/9/2019 CFS - Recovery

    36/44

    4: Emotions

    NQHZ IURPP\ZRUN DW 6WDQIRUG WKDW LW LV QRUPDOWR IHHO VWURQJ HPRWLRQV LQ UHDFWLRQ WR KDYLQJDKURQLFLOOQHVV6HULRXVLOOQHVVWXUQVSHRSOHVOLYHVXSVLGHGRZQXSVHWWLQJWKHLUKRSHVDQGJRDOVDQGUHDWLQJIUXVWUDWLRQDQGXQFHUWDLQW\6R, NQHZLQWHOOHFWXDOO\WKDWPDQDJLQJHPRWLRQVFRXOGEH MXVWDV

    KDOOHQJLQJDVPDQDJLQJWKHSK\VLFDODVSHFWVRIWKHLOOQHVV,GRQWWKLQNWKLVEDFNJURXQGSUHSDUHGPHRZHYHUIRUWKHVWUHQJWKRIWKHIHHOLQJVDVVRFLDWHGZLWK&)6DQGWKHLUDSSDUHQWFRQQHFWLRQZLWKWKHK\VLRORJ\RIWKHLOOQHVV,IHOWOHVVLQFRQWURORIP\HPRWLRQVWKDQDWDOPRVWDQ\WLPHLQP\OLIHWKH\

    HHPHGWREHLQGHSHQGHQWIRUFHV

    GHYHORSHGDQXPEHURIVWUDWHJLHVLQUHVSRQVHWRP\QHZHPRWLRQDOVWDWHDOOEDVHGRQUHFRJQLWLRQWKDWZDVPXFKPRUHHPRWLRQDOO\YXOQHUDEOHWKDQXVXDO)LUVW,REVHUYHGWKDWWKHVWUHQJWKRIP\HPRWLRQV

    ZDVRIWHQDVVRFLDWHGZLWKWKH VWUHQJWKRIP\SK\VLFDO V\PSWRPV$ORZPRRGRFFXUUHGZKHQ,KDGLJKHU OHYHOV RI V\P SWRPV X VXDOO\ I DWLJXH E UDLQ IRJ RU ERWK 7KH VWUDWH JLHV , XVHG WR FRQWU RO\PSWRPVDOVRKHOSHGPRGHUDWHP\HPRWLRQV,QSDUWLFXODUUHVWLQJVHHPHGWRUHGXFHWKHLQWHQVLW\RIPRWLRQVDVZHOODVDOOHYLDWLQJP\SK\VLFDOV\PSWRPV

    IRXQGD FRXSOH RIRWKHUVWUDWHJLHVKHOSIXOIRU GHSUHVVLRQ&RQWDFWZLWKRWKHU SHRSOH HYHQLIMXVWDKRQHFRQYHUVDWLRQRQHYHU\GD\VXEMHFWVFRXOGUHGXFHDQGHYHQUHYHUVHP\PRRGZKHQ,IHOWGRZQ,

    KLQN WKD W RFFXU UHG EHFD XVH WKH VHQV H RI EHL QJ FRQQHFWHG WR V RPHRQH HOVH Z DV UHDVVXULQJ DQGRXQWHUDFWHGWKHVWUHVVRILVRODWLRQ

    $OVRDV,PHQWLRQHGEHIRUH,IRXQGLWKHOSIXOWRILJKWP\QHJDWLYHVHOIWDONE\VD\LQJVRRWKLQJWKLQJV

    RP\VHOIZKHQV\PSWRPVZHUHVWURQJ,REVHUYHGWKDW,KDGDQH[DJJHUDWHGLQLWLDOUHDFWLRQWRUHODSVHVIWHQVHHLQJ WKHP DV HYLGHQFH , ZRXOGQHYHU LPSURYH 6R ,OHDUQHG WR WDONLQ UHDV VXULQJWRQH VWR

    P\VHOI,FRQVROHGP\VHOIE\VD\LQJWKLQJVOLNH\RXYHDOZD\VERXQFHGEDFNIURPRWKHUVHWEDFNVRUUHPHPEHUKRZOLIHORRNVEHWWHUDIWHU\RXYHUHVWHG

    QDGGLWLRQ WR H [SHULHQFLQJGHSUHVVLRQ IURP WLPH WR WLPH , DOV R VWUXJJ OHGZLWK D Q[LHW\ (GZDUG+DOORZHOOVERRN Worry ZDVYHU\XVHIXO VKRZLQJPH PDQ\SUDFWLFDOZD\V WRUHGXFHDQ[LHW\, DOVR

    SSUHFLDWHGWKHDXWKRUH[SODLQLQJWKDWDQ[LHW\RIWHQKDVDSK\VLFDOEDVLVDQGVKRXOGQRWEHVHHQDVDKDUDFWHUIODZ3HUKDSVWKHPRVWKHOSIXOLGHDLQWKHERRNZDVWKHVXJJHVWLRQWRLQFRUSRUDWHDUHOD[DWLRQURFHGXUHLQWRP\GDLO\UHVWV/HDUQLQJPRUHSRVLWLYHDQGUHDVVXULQJVHOIWDONZDVKHOSIXOIRUDQ[LHW\

    XVWDVLWKHOSHGGHSUHVVLRQ([HUFLVHRUMXVWJHWWLQJRXWRIWKHKRXVHKHOSHGWRRSHUKDSVEHFDXVHEHLQJ

    XWGLVWUDFWHG PH IURP P \ SUREOHPV)LQDOO\ WDONLQJZLWK RWKHUV HVSHFLDOO\IHOORZ SDWLHQWV ZDVDOPLQJ

    WUDLQHGP\VHOIWRPXWHP\HPRWLRQVDIWHUREVHUYLQJWKHWROOIURPVWURQJHPRWLRQVZKHWKHUSRVLWLYHUQHJDWLYH,WVHHPHGWKDWDQ\HYHQWWKDWWULJJHUHGWKHSURGXFWLRQRIDGUHQDOLQHPDGHP\V\PSWRPV

    ZRUVH7KLVHIIHFWZDVPRVWQRWLFHDEOHZLWKEUDLQIRJ,ILUVWQRWLFHGWKLVXQGHUKDSS\FLUFXPVWDQFHV,ZDVPRYHGWRWHDUVDWWKHODVWVHVVLRQRIRQHRIRXUILUVWVHOIKHOSJURXSVDVSHRSOHWDONHGDERXWWKHPHDQLQJWKHFODVVKHOGIRUWKHP,QRWLFHGWKDWP\MR\ZDVDFFRPSDQLHGE\DKHDY\GRVHRIEUDLQIRJZKLFKGLGQWOLIWXQWLODKDOIDQKRXURUPRUHODWHU$IWHUWKLVHYHQW,QRWLFHGWKDWVLWXDWLRQVWKDWPDGH

    PHDQ[LRXVDOVRUHVXOWHGLQEUDLQIRJ

  • 8/9/2019 CFS - Recovery

    37/44

    VDZD\ WRDYRLG V\PSWRPVWULJJHUHGE\ WKH SURGXFWLRQRIDGUHQDOLQH, WULHGWR FXOWLYDWH FDOPQHVV

    QGWRFRQVWUXFWDOLIHWKDWHPSKDVL]HGURXWLQH,SDLGDSULFHRIFRXUVHORVLQJWKHHQMR\PHQWEURXJKW\SRVLWLYHHPRWLRQVEXWIRUIRXURUILYH\HDUVWKHWUDGHRIIZDVZRUWKLW(YHQLI,IHOWOLNH,VDZWKH

    RUOGLQJUD\UDWKHUWKDQLQFRORULWZDVDSULFH,ZDVZLOOLQJWRSD\WRDYRLGEUDLQIRJ

    :KLOH,ZDVLOO,WULHGWRREVHUYHP\VHOIZKHQ,H[SHULHQFHGDQ[LHW\,QRWLFHGWKDWZKHQ,WKRXJKW,DGDORWWRGR,JRWDQ[LRXV7KHDQ[LHW\OHGWRDQDGUHQDOLQHUXVKDQGIUHQHWLFDFWLYLW\2EVHUYLQJ

    HOSHGPHWRGHWDFKIURPWKHUHDFWLRQWDNLQJDZD\LWVLQHYLWDEOHFKDUDFWHU7KHQ,EHJDQWHOOLQJP\VHOI

    EHFDOPZKHQ,VWDUWHGWRJHWDQ[LRXVWKDW,FRXOGFKRRVHZKHWKHU,ZRXOGDFW,KDYHJRQHWKURXJKLVVHTXHQFHHQRXJKQRZWKDW,WKLQN,YHHVWDEOLVKHGDQHZKDELWIUHHLQJP\VHOIIURPVRPHQHHGOHVV

    Q[LHW\

    XVHGZULWLQJ WR FRPEDWDQ[LHW\$V, LPSURYHG, NHSW D MRXUQDO UHFRUGLQJP\WKRXJKWVDERXWVXPLQJDQRUPDOOLIH,VWDUWHGWKLVH[HUFLVHZKHQ,REVHUYHGWKDW,ZDVVORZWRH[SDQGP\DFWLYLW\

    YHOHYHQ Z KHQRWKHU V WROG PH LW ZRXOG EH VDIH :KDWZDV WKH EDVLV IRU P\ LU UDWLRQDO IHDUV RI

    [SDQGLQJP\DFWLYLW\"%\ZULWLQJDERXWP\IHDUV,ZDVDEOHWRUHFRJQL]HWKDW,ZDVFDUU\LQJDURXQGSSDUHQWO\RXWGDWHGEHOLHIVDERXWVDIHDFWLYLW\OHYHOV

    H[SHULHQFHGDQRWKHUHPRWLRQZKLOH,ZDVLOORQHWKDWWRRNPHFRPSOHWHO\E\VXUSULVH,ZDVVKRFNHGKHQVRRQDIWHUEHFRPLQJLOO,GHYHORSHGDPLOGSDUDQRLD3DUWRIPHZDVFRQYLQFHGWKDWVRPHRIP\

    HLJKERUVZHUHRXWWRJHWPH(YHQWKRXJK,WROGP\VHOIWKLVLGHDGLGQWPDNHVHQVHDSDUWRIPHZDV

    RQYLQFHGLWZDVWUXH,ZDVYHU\FRQIXVHGE\WKLVXQWLO,UHDGLQ+DOORZHOOVERRNDERXWFKLOGUHQZKRHYHORSREVHVVLYHFRPSXOVLYHGLVRUGHU2&'ZKHQVLFNZLWKDVWUHSLQIHFWLRQ7KHV\PSWRPVVWDUW

    KHQWKH LQIHFWLRQEHJLQV DQG GLVDSSHDUDIWHU WKH FKLOGUHQ DUH WUHDWHG+DOORZHOO ZURWH WKDW WKH

    KLOGUHQVH[SHULHQFHVKRZHGWKDWD SXUHO\ SK\VLFDOHYHQW FRXOGFDXVHD SV\FKRORJLFDOV\QGURPHHHLQJP\SDUDQRLDDVDPHQWDOGLVWRUWLRQFDXVHGE\&)6,GLGQRWDFWRQLWDQGWKHILQDOUHVXOWIRUPH

    DVVLPLODUWRWKHFKLOGUHQVH[SHULHQFH0\SDUDQRLDGLVDSSHDUHGDVP\&)6V\PSWRPVGHFOLQHG

    )RUPRUHLGHDVDERXWKDQGOLQJWKHIHHOLQJVWULJJHUHGE\&KURQLF)DWLJXH6\QGURPHVHHWKHDUWLFOHVLQH(PRWLRQVDUFKLYHDWZZZFILGVVHOIKHOSRUJ

  • 8/9/2019 CFS - Recovery

    38/44

    5: Support

    XSSRUWLVDQRWKHURQHRIWKHNH\LQJUHGLHQWVWROLYLQJZHOOZLWKORQJWHUPLOOQHVV$JDLQ,EHOLHYH,

    ZDVYHU\IRUWXQDWH

    VHHVXSSRUWDVKDYLQJWKUHHHOHPHQWV2QHLVSUDFWLFDOKHOSVXFKDVJURFHU\VKRSSLQJKRXVHFOHDQLQJ

    UGULYLQJ/XFNLO\,GLGQRWQHHGKHOSRIWKLVNLQGYHU\RIWHQ(YHQWKRXJKWKHUHZHUHWLPHVZKHQ,ZDVVRVLFN,FRXOGQRWJRRXWRIWKHKRXVHIRUWKHPRVWSDUW,FRXOGSURYLGHIRUP\VHOI

    Acceptance from Family and Friends

    $QRWKHUNLQGRIVXSSRUWLVDFFHSWDQFHDQGDJDLQ,IHOWOXFN\0\IDPLO\DQGFORVHVWIULHQGVEHOLHYHG

    KDW,KDGDVHULRXVPHGLFDOFRQGLWLRQDQGDSSURYHGRIP\VWUDWHJ\RIGUDVWLFDOO\UHGXFLQJP\DFWLYLW\HYHO6LQFH , OLYHG DORQHDQGZDV ILQDQFLDO O\UHVSRQVLEOHRQO \IRU P\VHOI RWKHU SHRSOH ZHUHQRW

    IIHFWHG GLUHFWO\ E\ P\ GHFLVLRQEXW , ZDV VWLOO D SSUHFLDWLYHRWKHUV DFNQRZOHGJPHQW WKDW , ZDVHULRXVO\LOODQGWKHLUDJUHHPHQWZLWKP\DSSURDFK

    ZDVHVSHFLDOO\IRUWXQDWHWRKDYHDJRRGIULHQGZKRZDVFRQFHUQHGDERXWPHDQGZLOOLQJWRRIIHUERWKPRWLRQDOVXSSRUWDQGDQREMHFWLYHYLHZRIP\VLWXDWLRQ:HWDONHGDERXWP\VLWXDWLRQRIWHQDQGVHWVLGHVRPHWLPHDWWKHILUVWRI HDFKPRQWKWR GLVFXVVKRZ, ZDV GRLQJ :HHDFKDVVHVVHGP\VWDWXV

    VLQJWKH &)6)0 5DWLQJ 6FDOH ,YH PHQWLRQHGWKHQ UHYLHZHGP\ ORJVIRU WKH SUHYLRXV PRQWK,HDUQHGPXFKIURP WKH GLVFXVVLRQVUHFRJQL]LQJ SDWWHUQV, ZDVQW DEOH WR VSRW RQ P\ RZQ-XVW DVPSRUWDQWWKHPHHWLQJVFRPPXQLFDWHGWKDW,ZDVQRWVWUXJJOLQJDORQHZLWKP\LOOQHVVEXWUDWKHUWKDW

    KHUHZDVVRPHERG\ZKRFDUHGDERXWPHDQGZDQWHGWRKHOSPHJHWEHWWHU, WKLQNWKHVHVVLRQVDOVRHOSHGUHGXFHWKHVHQVHRIKHOSOHVVQHVVRIWHQH[SHULHQFHGE\SHRSOHFORVHWRWKRVHZKRDUHVHULRXVO\O

    QRWKHUSODFHV,KDYHFDOOHGWKLVKDYLQJDFRQILGDQWDSHUVRQWRZKRP\RXFDQWXUQIRUHPRWLRQDOXSSRUWDQGDQREMHFWLYHYLHZRI\RXUOLIH7KDWSHUVRQFRXOGEH\RXUVSRXVHDJRRGIULHQGDIHOORZDWLHQWDGRFWRURUDWKHUDSLVW,QDQ\FDVH,ZDVIRUWXQDWHWRKDYHVXFKDIULHQG

    upport from Fellow Patients

    $WKLUGNLQGRIVXSSRUWLVXQGHUVWDQGLQJDQGWKDWSHUKDSVRQO\IHOORZSDWLHQWVFDQSURYLGH2QHRIWKHUVWWKLQJV,GLGDIWHUUHFHLYLQJP\GLDJQRVLVZDVWRMRLQWZRORFDO&)6VXSSRUWJURXSV%DVHGRQP\

    [SHULHQFHDW6WDQIRUG,WKRXJKWWKDWIHOORZSDWLHQWVZRXOGEHJUHDWUHVRXUFHVIRUXQGHUVWDQGLQJP\OQHVV

    $V, PHQW LRQHGLQ WKH FKDSWHU RQ ORVV, PDGH WZRJRRG IULHQGV RQH IURP HDFK VXSSRUW JURXS ,

    HPHPEHUVSHQGLQJPDQ\KRXUVZLWKHDFKRQHRQWKHSKRQHLQWKHILUVWIHZPRQWKV,ZDVLOO7KH\ZHUHLPPHQVHO\KHOSIXORULHQWLQJPHWRWKHZRUOGRI&)67DONLQJZLWKWKHPKHOSHGPHWRXQGHUVWDQG

    RZVHULRXVDQGGHELOLWDWLQJDQLOOQHVV,KDG

    KHVH WZR SHRSOH DQG WKH &)6 VXSSRUW JU RXSVJDYH PHD VH QVH RI EHORQJLQJ D IHHOLQJ RI EHLQJ

    RQQHFWHGWRRWKHUVDWDWLPHRIFRQIXVLRQDQGLVRODWLRQ,IRXQGWKHUHLVVRPHWKLQJSRZHUIXOO\KHDOLQJERXWIHHOLQJXQGHUVWRRG DOO WKH PRUHVRIRU D VWLJPDWL]HGGLVHDVH WKDWPDQ\ GRQW EHOLHYH LV UHDO

  • 8/9/2019 CFS - Recovery

    39/44

    OVR I HOORZ SDWLHQWV ZHUH WU HPHQGRXV VRXUFHV RI LQIRUP DWLRQ DQG SHUVSH FWLYH KHOSLQJ P H WR

    QGHUVWDQG&)6PXFKPRUHTXLFNO\WKDQ,FRXOGKDYHRQP\RZQ

    IHZPRQWKVDIWHUJHWWLQJP\GLDJQRVLV,VWDUWHGWKHVHOIKHOSSURJUDP,GHVFULEHGLQ&KDSWHU$V

    HSURJUDPGHYHORSHGLWSURYLGHGULFKFRQWDFWZLWKIHOORZSDWLHQWVDQGEHFDPHDPDMRUVRXUFHRIXSSRUW

    Models

    H[SHULHQFHGDSRZHUIXOW\SHRIVXSSRUWIURPWZRIHOORZSDWLHQWVQHLWKHURIZKRP,PHW,NQHZWKHPURXJKWKHLUSXEOLVKHGZULWLQJVDQGLQWKHVHFRQGFDVHYLDHPDLODVZHOO7KH\SURYLGHGPHZLWK

    RGHOVRIOLYLQJVXFFHVVIXOO\ZLWK&)6$VVXFKWKH\ZHUHVRXUFHVRILQVSLUDWLRQDQGKRSH

    KHILUVWZDV'HDQ$QGHUVRQZKRGHVFULEHGKLVVXFFHVVIXOHLJKW\HDUVWUXJJOHWRUHFRYHUIURP&)6LQ

    QDUWLFOHLQWKHCFIDS Chronicle.,ZDVLQVSLUHGE\WKHDUWLFOHWKHILUVWWLPH,UHDGLWDQG,UHWXUQHGWRRIWHQ IRU HQFRXUDJHPHQW'HDQKDGDGRSWHGDQ DSSURDFKVLPLODUWR PLQH7XUQLQJ DZD\ IURP

    HGLFDOWUHDWPHQWVKH LQVWHDG IRFXVHG RQ ILJXULQJRXW ZKDW KH FRXOG GR WRPDNH KLPVHOI EHWWHU

    UR