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Rd , Torquay TQ2 5YH  \nTel: 01803 217721 email: [swdevoncfsme.sdhc@nhs.net](swdevoncfsme.sdhc@nhs.net)  \n2 Torbay and Southern Devon Health and Social Care Trust.  \nSouth and West Devon CFS/ME Service.  \nCreated by Kirsty Penman and Katherine Woolnough July 2012 With thanks and recognition to Leeds and West Yorkshire CFS/ME Service  \nHow to use this Manual  \nProfessional/Therapist Support – You may wish to consider working through this manual with the support and guidance of a community Occupational Therapist, Clinical Psychologist or a professional knowledgeable in CFS/ME. As discussed in the Self Management overview manual, it is challenging to make changes to your life.  \nReading-This manual is designed to help you become aware of your habits and routines in your daily life. There are a lot of different concepts for you to think about so give yourself time to work through the manual slowly. It may look very large and unmanageable as a whole, but remember you are going to be working through it in small steps.  \nThe manual has a star system to guide you. There is a line of stars to  \nmark the end of each section. When you reach the stars it is a good idea to stop at that point and consider if you need time to reflect or stop completely for that day.  \nTaking Notes - There is a couple of blank notes pages at the back of the manual to write any of your own thoughts. This will act as a reminder when you revisit the manual and it can also be useful if seeing a therapist.  \nContents  \nTick the sections you have read and the exercises completed  \n1. Getting the balance right  \nQuestions to ask yourself Exercise – energy used in activity Exercise – high, medium and low  \n2. Rest and relaxation  \nExercise using the relaxation CD Exercise – relaxation monitors  \n3. Activity Management  \nExercise – completing an activity diary Questions to ask yourself  \nExercise-jug of life  \n4. Adapting activity  \nExercise-stopping point Exercise-getting the balance Exercise-recovery kit  \n5. Managing flare-ups and setbacks  \nExercise-reflective questions  \n1 . Getting the balance right  \nIntroduction  \nWhen asked ‘what did you do today’ most of us will respond with ‘oh this and that’ or‘pottered around’ or ‘can’t really remember’. If we are to look at ‘saving energy’ or ‘using it effectively’ we must first be able to recall what we are doing. Within the real world, getting the balance right is very difficult as there are lots of aspects of life we can’t predict or feel we can’t control. With CFS or M. E, the aim is to manage the core aspects of daily life to allow extra energy for those unplanned events.  \nThe most common symptom of CFS/ME is a limited supply of energy. It is recognised that the level of fatigue can be worsened by increased levels or complexity of physical, mental and emotional exertion or activity.  \nEvery task we undertake , from getting out of bed each morning to undressing for bed at night requires energy. It is a pattern of ‘supply and demand’. If our energy supply is low or disrupted and activity levels are high, the body cannot meet the demands of our life. In CFS/ME the severe drop in energy capacity means that even minimal activity can lead to exacerbation in fatigue levels.  \nHowever activity management is not necessarily about increasing or decreasing activity. It is often about adapting or replacing high level activities with those of less demand.  \nThe Human Battery  \nPeople with CFS/ME often report not being able to recover fully after sleeping or resting and describe this as having a ‘flat’ battery.  \nOf course, the human body does not actually have a battery. Many of the body’s systems have a role to play in creating energy. Our respiratory and circulatory system transport oxygen, the digestive system releases energy from food, hormones can regulate our energy supplies and the nervous system instru","cbCaiqJrvDKvVxQd","https://ap.wps.com/l/cbCaiqJrvDKvVxQd","pdf",720990,45,"English","# How to use this Manual\n## Getting the balance right\n## Rest and relaxation\n## Activity Management\n## Adapting activity\n## Managing flare-ups and setbacks\n## The Human Battery","[{\"question\":\"What is the main goal of activity management in CFS/ME?\",\"answer\":\"The aim is not simply to increase or decrease activity, but to adapt or replace high-demand activities with lower-demand ones to protect limited energy reserves.\"},{\"question\":\"What does the “human battery” concept mean?\",\"answer\":\"It describes how people with CFS/ME often cannot recover fully after sleep or rest, so energy remains “flat,” and over-activity leads to battery flattening.\"},{\"question\":\"What should you do when you reach the star markers in the workbook?\",\"answer\":\"Stop at the star point and consider whether you need time to reflect or to stop completely for that day.\"}]","CFS/ME Self Management Workbook - How to use this Manual - 2 | PDF",113]