Written by Nick Bates, Chronic Illness Coach
Nick Bates is a seasoned chronic illness coach, dedicated to empowering individuals to navigate life's challenges with resilience and confidence. With a focus on holistic well-being, Nick provides personalized strategies for managing chronic illnesses and achieving balance in work, health, and lifestyle.
Fibromyalgia is a daily challenge that affects every aspect of life, from physical discomfort to emotional and social struggles. However, living with this condition doesn’t mean resigning to a life of limitations. Through holistic strategies that address pain, fatigue, and cognitive issues like brain fog, individuals can reclaim their energy, relieve their symptoms, and regain control of their lives. This guide explores how a combination of mindfulness, dietary adjustments, cognitive exercises, and gentle movement can help you thrive despite fibromyalgia.
Living with fibromyalgia – A daily challenge
Fibromyalgia is more than just a condition—it’s a daily struggle that affects every aspect of life, from how you feel physically to how you interact with others emotionally and socially. Managing fibromyalgia often feels like running a marathon where the finish line keeps moving. Pain, fatigue, and cognitive difficulties don’t just come and go—they intertwine, becoming the background noise to your life. But it doesn’t have to be this way.
In my work as a chronic illness coach, I’ve met numerous individuals who initially believed that life with fibromyalgia meant resigning to a life of limitations. But as we’ve worked together, focusing on holistic approaches to mind, body, and lifestyle management, their stories began to change. They discovered they could reclaim their energy, relieve their pain, and regain control over their lives.
In this guide, we’ll explore how you can achieve the same. Whether you’ve recently been diagnosed with fibromyalgia or have been managing it for years, this article will show you how to navigate the complex web of symptoms and begin a journey toward healing and wholeness. With a focus on addressing pain, brain fog, and fatigue through holistic strategies, I’ll share tools and methods I use with clients to help them not only cope but thrive.
1. What is fibromyalgia? Understanding the condition
Many people think of fibromyalgia solely as a pain disorder. While pain is central, it’s far from the only symptom that individuals face. The complexity of fibromyalgia often lies in the variety of ways it impacts the body. Some days, you might feel an overwhelming sense of fatigue that makes it difficult to get out of bed, while on other days, you may experience sharp, stabbing pains that prevent you from completing simple tasks.
The NHS estimates that fibromyalgia affects about 2-4% of the UK population, with more women diagnosed than men. However, these numbers might not represent the full scope of the condition, as it is often misdiagnosed or dismissed as “just stress” or “all in your head.” For years, individuals with fibromyalgia have had to deal with scepticism from both the medical community and the people around them. Friends and family members may not understand the invisible pain, making it harder to get the support you need.
Fibromyalgia triggers
Fibromyalgia can initially be triggered by a variety of factors—physical trauma, infections, or periods of intense emotional stress. However, in many cases, the exact trigger that caused it remains unclear. Some individuals may experience fibromyalgia as a post-viral syndrome, especially after illnesses such as Lyme disease. Others might find their symptoms flaring up after a significant life event, such as childbirth or a major surgery.
The unpredictability of fibromyalgia is one of its most frustrating aspects. You can feel relatively fine one day and be bedridden the next. Understanding your personal triggers is crucial to managing the condition. Keeping a detailed symptom journal, noting what you eat, how much you sleep, and your stress levels can help you identify patterns and anticipate flare-ups.
2. Brain fog: Tackling the cognitive challenges of fibromyalgia
For many people, fibro fog—the cognitive dysfunction that often accompanies fibromyalgia—is one of the most debilitating symptoms. The constant mental cloudiness, difficulty focusing, and memory problems can make even the simplest tasks feel overwhelming. Whether it’s forgetting why you walked into a room or struggling to follow a conversation, fibro fog can erode your confidence and productivity.
In my coaching practice, I work with clients who are highly capable, intelligent individuals, yet their fibromyalgia leaves them doubting their abilities. One client, a former teacher, described the frustration of no longer being able to recall basic information during lessons. Another client, who once managed a bustling office, found herself struggling to make simple decisions, which led to feelings of inadequacy and self-doubt, because of this she eventually left her role for a quieter less demanding job.
Holistic strategies for clearing brain fog
There is no quick fix for fibro fog, but there are ways to improve cognitive function. My approach with clients is multifaceted, incorporating mindfulness practices, dietary adjustments, and structured cognitive exercises.
Mindfulness and meditation
Mindfulness is one of the most powerful tools for combating brain fog because it forces the mind to slow down and focus. Meditation, particularly mindfulness-based stress reduction (MBSR), has been shown to help individuals with fibromyalgia improve cognitive function and reduce stress.
In a study conducted by Harvard Medical School, individuals who practised mindfulness meditation for just 10 minutes a day experienced a reduction in symptoms of fibro fog. Regular meditation helps you become more aware of your thought patterns, allowing you to better manage distractions and improve mental clarity.
When I work with clients, I guide them through short, simple mindfulness exercises that can be done at any time of the day. Whether you’re sitting at your desk or taking a walk, mindful breathing or body scan meditations can quickly bring you back to the present moment, helping to sharpen your focus.
Cognitive exercises: Sharpening the mind
Incorporating activities that stimulate the brain can make a significant difference in managing fibro fog. This doesn’t mean you need to solve complex puzzles every day, but small, consistent efforts can go a long way. For example, brain-training apps like Lumosity or simple games like Sudoku are excellent ways to keep your mind active. Even spending a few minutes a day doing these activities can help build cognitive resilience.
I encourage clients to set aside “brain time” each day, during which they engage in activities that challenge their thinking. This could be as simple as reading a book, doing a crossword puzzle, or learning a new skill. Over time, these cognitive exercises help to restore mental sharpness and improve memory function.
3. Conquering fibromyalgia fatigue: Regaining your energy
Fibromyalgia fatigue is unique in that it doesn’t simply stem from poor sleep—it’s the kind of exhaustion that persists even after a full night’s rest. It’s as if your body is constantly running on low battery, making even the smallest tasks feel enormous. This fatigue can feel like carrying a heavy load that never lightens, draining your motivation and passion for life.
In fact, many of my clients initially seek my help because they can no longer maintain their normal routines due to overwhelming fatigue. They often describe their condition as a “never-ending flu,” where their energy is sapped, leaving them unable to do the things they once loved
Energy pacing: Balancing activity and rest
One of the key concepts I teach in managing fibromyalgia fatigue is energy pacing. Energy pacing involves managing your daily activities so that you don’t deplete your energy reserves. Instead of pushing through on a good day and then crashing the next, pacing helps you spread your energy evenly throughout the day and week.
A typical strategy involves identifying “high-energy” tasks that require significant mental or physical effort and alternating them with “low-energy” activities that allow you to rest and recover. For example, if you plan to clean the house or run errands, you might schedule 20 minutes of activity followed by a 10-minute rest. Over time, this approach helps build up your endurance without causing burnout.
I had a client who worked a demanding job in the financial sector. He found that by adjusting his work schedule to include short, frequent breaks throughout the day, his productivity improved dramatically. Instead of powering through until he was completely exhausted, he learned to pace her workload, ultimately allowing him to continue working in her chosen career.
Diet and nutrition: Supporting your body’s energy needs
While I am not a dietitian and do not offer meal plans, I can guide my clients in understanding how certain foods might impact their energy levels and overall well-being. Nutrition plays a crucial role in managing symptoms like fatigue, yet it is often overlooked. What we eat can either deplete our energy or help restore it, and this is particularly important for individuals with fibromyalgia.
A diet high in processed foods, sugars, and unhealthy fats can exacerbate feelings of fatigue and inflammation. In contrast, nutrient-dense foods may help to provide steady energy and support overall health. Through my coaching, I help clients become more aware of the potential benefits of certain foods without dictating specific meal plans. Some examples of foods that are often beneficial for managing energy levels and inflammation include:
Omega-3-rich fish like salmon or mackerel, which are known to help reduce inflammation.
Leafy greens such as spinach and kale, packed with essential nutrients and antioxidants that support bodily functions.
Whole grains, which provide slow-releasing energy to help avoid energy crashes throughout the day.
Nuts and seeds, particularly those high in magnesium, which may assist in reducing muscle soreness.
Incorporating a balanced variety of these foods, while being mindful to limit processed sugars and refined carbohydrates, can make a difference in how your body copes with the daily challenges of fibromyalgia. My role is to help clients recognise these patterns and make informed decisions that align with their individual health goals.
4. Pain management: Holistic approaches to reducing chronic pain
Pain is the defining symptom of fibromyalgia, but it doesn’t have to control your life. While prescription medications can help, they often come with side effects that make them less desirable for long-term use. That’s why many of my clients turn to holistic methods for pain relief. From gentle exercise to alternative therapies like acupuncture, there are many ways to reduce pain without relying on medications.
Exercise and movement
The idea of exercising when you’re in pain might seem counterintuitive, but gentle movement is one of the most effective ways to reduce fibromyalgia pain. Activities like yoga, tai chi, and aquatic exercises help improve flexibility, build strength, and reduce stiffness.
I often recommend water-based exercise for clients who are new to physical activity or are in significant pain. The buoyancy of the water supports the body, making movements easier and less painful. Studies have shown that people with fibromyalgia who engage in aquatic exercises experience significant improvements in pain levels and physical function.
Stretching and yoga for pain relief
Stretching and yoga, are powerful tools for managing fibromyalgia pain. Unlike high-intensity exercise, which can exacerbate symptoms, gentle stretching promotes relaxation while improving flexibility and reducing muscle tension. I encourage my clients to incorporate a short stretching routine into their day, even if it’s just 5–10 minutes in the morning and before bed.
Yoga is also an excellent way to blend gentle movement with mindfulness, helping reduce both physical and emotional tension. Studies have shown that regular yoga practice can reduce fibromyalgia pain, improve sleep, and boost overall quality of life. The key with yoga is finding the right style and pace that work for you. Restorative yoga and yin yoga, for example, focus on deep stretching and long holds, making them ideal for individuals with chronic pain.
While I do not teach yoga myself, I often recommend it to clients as part of a holistic approach to managing fibromyalgia. Simple, beginner-friendly yoga poses can be helpful for relaxing the body and stretching tight muscles, which is crucial for managing pain and stiffness.
I also encourage clients to explore breathing techniques during their yoga practice. Deep, mindful breathing can calm the nervous system, helping to reduce the perception of pain. The combination of slow, controlled movements and intentional breathing has been shown to decrease the intensity of pain and promote a greater sense of well-being.
By incorporating yoga into their routine, clients may find it easier to manage some of the physical discomforts associated with fibromyalgia, while also benefiting from improved mental clarity and relaxation.
Alternative therapies: Acupuncture and massage
When it comes to pain management, many of my clients also explore alternative therapies such as acupuncture and massage. While these treatments might not work for everyone, many people with fibromyalgia find them helpful in reducing pain, stiffness, and stress.
Acupuncture, an ancient Chinese medical practice, involves inserting thin needles into specific points on the body to stimulate the flow of energy (or qi) and promote healing. Several studies have shown that acupuncture can help reduce fibromyalgia pain and improve quality of life by regulating pain signals in the brain and body. Clients who are open to trying acupuncture often report feeling more relaxed, less stiff, and better able to manage their pain after sessions.
Massage therapy is another effective tool for fibromyalgia pain relief. A gentle, therapeutic massage can ease muscle tension, increase circulation, and promote relaxation. Regular massage can help reduce overall pain levels and contribute to better sleep, which is crucial for managing fibromyalgia.
5. Emotional resilience: Addressing the psychological impact of fibromyalgia
One of the most challenging aspects of fibromyalgia is its impact on mental health. Chronic pain and fatigue can wear down your emotional resilience, leading to anxiety, depression, and feelings of isolation. It’s common for individuals with fibromyalgia to feel misunderstood, especially when their symptoms aren’t visible to others.
As a chronic illness coach, I often see clients who are struggling not only with physical symptoms but also with the emotional toll that fibromyalgia takes. They may feel frustrated by the lack of understanding from friends, family, and even medical professionals, which can lead to feelings of helplessness and despair. This emotional burden can compound physical symptoms, creating a vicious cycle of stress and pain.
Building emotional resilience through mindset shifts
A major component of my coaching is helping clients shift their mindset to develop emotional resilience. This doesn’t mean simply putting on a brave face or ignoring your struggles, but rather learning to acknowledge your feelings and develop coping strategies that allow you to move forward.
One effective strategy is practising self-compassion. People with fibromyalgia are often hard on themselves, feeling guilty for not being able to meet their previous standards of productivity or social engagement. Self-compassion involves treating yourself with the same kindness and understanding that you would offer to a friend. This means recognising that it’s okay to have limitations and that your worth isn’t defined by what you can accomplish on any given day.
In my coaching, I guide clients through self-compassion exercises, such as journaling about their emotions or practising affirmations that reinforce their intrinsic value. These simple practices can go a long way in reducing the emotional strain of fibromyalgia and promoting a sense of self-worth.
Cognitive behavioural therapy (CBT) for managing anxiety and depression
Cognitive Behavioural Therapy (CBT) is a highly effective approach for managing the anxiety and depression that often accompany fibromyalgia. CBT focuses on identifying and changing negative thought patterns that contribute to emotional distress. For example, if you often find yourself thinking, “I’ll never be able to manage this pain,” CBT can help you reframe that thought into something more productive, like, “I have tools that can help me manage this pain, and I am capable of finding relief.”
Many of my clients find that integrating coaching with principles of Cognitive Behavioural Therapy (CBT) can effectively address the emotional challenges of fibromyalgia. While I don’t provide formal CBT, I incorporate its key concepts into my coaching approach, focusing on mindset shifts and emotional resilience.
Together, we work on identifying harmful thought patterns and replacing them with more empowering beliefs, helping clients regain a sense of control over their condition. This approach allows them to feel less overwhelmed by their symptoms and better equipped to face daily challenges with confidence.
Support networks: Finding connection in isolation
Living with fibromyalgia can be isolating, especially when friends and family don’t fully understand what you’re going through. That’s why finding a support network is so important. Whether it’s connecting with others who have fibromyalgia through online support groups such as Thriving With Fibromyalgia: Facebook Group or joining a local fibromyalgia advocacy group, having a sense of community can make a huge difference.
In my coaching practice, I often help clients build or strengthen their support networks. We work together to identify people in their lives who can provide emotional or practical support, and I encourage them to seek out new connections with others who share similar experiences. Sometimes, the simple act of talking to someone who “gets it” can lighten the emotional load and remind you that you’re not alone in your struggles.
6. Sleep: Restoring quality rest in fibromyalgia
One of the most common complaints from people with fibromyalgia is the inability to achieve restful sleep. Many individuals experience non-restorative sleep, where they wake up feeling just as tired as when they went to bed. Sleep disturbances, such as frequent awakenings, restless legs, and vivid dreams, are often linked to fibromyalgia, exacerbating fatigue and pain.
Creating a sleep-friendly environment
Improving sleep quality starts with creating a sleep-friendly environment. Simple changes to your sleep routine and environment can have a significant impact on how well you rest. For example, I encourage clients to:
Establish a consistent bedtime routine: Going to bed and waking up at the same time each day helps regulate your body’s internal clock.
Limit screen time before bed: The blue light emitted from phones, computers, and TVs can interfere with the production of melatonin, the hormone that regulates sleep.
Make your bedroom a sanctuary: Your bedroom should be a place of relaxation. Keeping the room cool, dark, and quiet can help improve sleep quality. Investing in comfortable bedding and pillows can also make a significant difference.
Sleep hygiene techniques
For many clients, improving sleep hygiene can lead to significant improvements in how they feel during the day. Sleep hygiene refers to the habits and practices that contribute to a good night’s sleep. In my coaching sessions, we explore various sleep hygiene techniques, such as:
Relaxation techniques before bed: Simple practices like deep breathing, progressive muscle relaxation, or a warm bath can help signal to your body that it’s time to wind down.
Limiting caffeine and alcohol: Both caffeine and alcohol can interfere with sleep, so it’s best to avoid them in the hours leading up to bedtime.
Mindful journaling: Writing down worries or concerns before bed can help clear your mind, making it easier to fall asleep.
Conclusion: Your path to thriving with fibromyalgia
Fibromyalgia is undoubtedly a challenging condition, but it doesn’t have to define you. By embracing a holistic approach that addresses your physical symptoms, mental, and emotional well-being, you can begin to reclaim your life.
As a chronic illness coach specialising in fibromyalgia, I’ve guided many individuals in regaining control of their health and rediscovering the joy in their lives. Whether it’s through personalised action plans, support in building emotional resilience, or practical guidance on managing pain and fatigue, I’m here to support you at every step.
If you’re ready to take the next step on your healing journey, let’s work together. You don’t have to navigate fibromyalgia alone. Join my Facebook group, Thriving With Fibromyalgia, where you’ll find a supportive community of like-minded individuals. Visit my website, to learn more about how we can create a tailored strategy that empowers you to live a full, balanced, and thriving life despite your diagnosis.
Read more from Nick Bates
Nick Bates, Chronic Illness Coach
Nick Bates is a passionate chronic illness coach based in Norfolk, England. With a wealth of experience in supporting individuals with chronic conditions, Nick empowers clients to build resilience, set meaningful goals, and cultivate healthy habits. Through personalized coaching, Nick guides clients towards a balanced and fulfilling life despite health challenges.
