Online Recovery Programme Session 1
Welcome to your Practitioner Recommended Session
The Vital Impact Your Mind Has On Your Body
Before you get going, watch this short video message from Elaine.
Follow the link to listen to the audio version of Session 1
Hi There
Welcome to Session 1. Now you know what to expect and how the programme works.
Let’s get started.
This is the recovery model we work with: The 6 Phases of Recovery. We will begin this first session by giving an overview of these 6 phases, because you are on a journey at the moment and to move forward it is essential to have a map. So let’s look at what these phases mean.
Overview of the 6 phases
This is your map, and over the next 3 sessions we will examine each phase in more detail so that you can identify where you are on your journey to recovery. Wherever you are, it is so important to gain awareness of what often happens during these phases, so that you can see that whatever you are experiencing is very common and a normal part of the journey. This is a brief overview of the phases.
Phase 1 - Denial Phase
This is called denial because it is typified by a gradual onset of symptoms which increase over time and eventually leads to a crash. However, most people manage the symptoms for a very long time and will find many ways to alleviate them. This means that as our health gradually deteriorates, it becomes our norm without us realising it. This is the phase where we experience lots of annoying aches and pains and increasing tiredness. We may notice that tasks are taking longer and that we are somehow losing our edge. Sleep is usually disturbed. We may be picking up viruses that take a long time to shift. We may self-medicate using a variety of methods and these will work for a while.
The tendency in this phase is to push through and carry on and do what it takes to make things happen. This breakdown of health and lost vitality creates huge anxiety. Often people consult GPs who will perform various blood tests. In the main, these yield an 'all clear' result: this is one of the main problems of this phase. It is these early warning signals that are the body’s way of trying to get our attention. So when tests come back as all clear we push them aside and soldier on until the body is forced to work beyond its capacity. This is when adrenal fatigue begins and this in turn sets up the domino effect which cascades into a health crisis. People seek help for individual symptoms, whereas what is needed is to consider the whole picture. At some point the body reaches a very low state. Gut issues, increasing fatigue, neurological symptoms and a weakened immune system all leave the body wide open to encounter that final trigger which acts like the straw that breaks the camel’s back. We will look at the predispositions and behaviours that lead to phase 1 in future sessions.
Phase 2 - Crash Phase
This phase is unmistakeable. It is the point where the body cannot carry on. So many people see this as the starting point of their health crash, and will pinpoint a certain day when the virus struck or a day when they simply could no longer get out of bed. At this stage there is usually less awareness of what preceded the crash phase. It feels like something bad has happened to the body. This is when no amount of willpower works. The body feels ill and broken. There will be pain and crippling exhaustion that is never relieved by sleep. Many sufferers notice a significant decline in
cognitive function, decision making and word recall. Writing and spelling are affected, speech can get jumbled, and insomnia is a common feature as is sleeping endlessly. Both create severe anxiety. This anxiety is like a relentless loop that stops the body from resting even if you feel you are. The sympathetic nervous system is dominant and is not being counterbalanced by the parasympathetic system which needs to calm this reaction down. (More about the physical cascade in sessions 7 and 9). There may be many mini- crashes along the way. This one is so severe it is not like anything you have experienced before.
Phase 3- External Search
This phase develops because, quite understandably, sufferers feel that they have caught a virus, or that something beyond their understanding has happened to their body. They may have had endless tests that seem to show that nothing is wrong. This leads to a desperate search for answers. That search often leads to trying lots of ad hoc therapies. The uncertainty and lack of understanding around the condition adds fear and frustration into the mix. The impact of losing one's health on such a scale will impact emotionally and financially. This phase is so often where people get stuck. They may become defined by their condition and it is easy to see why. Their quality of life, relationships, hopes and dreams have all been dramatically affected. Many people use any energy they do have in attending support forums or fundraising for research into vaccines or viral causes. This phase is all about looking outside of the self for answers and there is often an acceptance of the condition. In many cases, a resistance to take personal responsibility can develop. People can often lose heart and come to accept the condition as chronic and inevitable.
Phase 4 - Internal Search
This is a huge turning point, where the focus shifts from the belief that something has happened to the person, and moves towards an internal questioning. This shift means the person is ready to acknowledge and examine Phase 1. This Phase is where people develop a ‘do whatever it takes mentality’. They embrace change willingly. They are open to an honest reflection of Phase 1. They recognise the behaviours that have preceded their health issues and are willing to address the causes rather than look for the quick fix. Lifestyle changes will be made. The hankering for their old life disappears. There is a 'letting go' and a willingness to face up to what triggered their symptoms and try to remove them. This is where the inner work takes place and the results begin to show. Symptoms begin to recede as recoverers learn a new way to be and live. This is where the 8 elements wheel really comes into its own. Recoverers can immediately see what is still holding back their recovery. It really does support the process of identifying the unique combination lock that each person holds for their own recovery.
Phase 5 - Re-learning Phase
As symptoms recede and energy returns, there is a tendency to want to do too much too soon. The old pushing behaviours can easily return. Also, there is often a delay before a person feels the effects of running their battery too low. This is frustrating but a normal part of the process. This is where good coaching support works brilliantly. Sometimes you can feel a bit rebellious, especially if you have missed drinking alcohol, having late nights or working. It is quite normal to want to do it all again! It’s really a phase where there will be some relapse and remission while you are still getting a handle on looking after yourself. The key is to know that and not let it destroy your confidence in your progress and recovery.
Phase 6 - Full Recovery
Our definition of this is one year relapse free. You are able to work and socialise. This is where you are doing what you love in a balanced way, where you value your wellbeing above all else. No more people pleasing or pushing yourself too hard. This is the phase where you really know and understand your triggers, and you honour who you are. You will eat healthily. You will be comfortable with who you are, totally authentic without the need to be perfect. You understand and embrace the importance of self-care and self-love to live a happy, balanced and joyful life.
Elaine's Story
I know that when I was ill, like many sufferers, I got caught up in what the condition is called. M.E or Chronic Fatigue? It is perfectly understandable if you do feel like that. Sufferers feel that a condition that changes your quality of life so dramatically should be taken seriously and represented appropriately, especially when this may be the deciding factor as to whether they qualify for incapacity benefit, which could be their only income.
The unfairness of how the condition is acknowledged by various professions can become a big issue and a cause to fight for. I remember feeling I had to constantly explain my illness to people as they didn’t understand it, which is upsetting.
If you had broken a leg, or even as awful as it might sound, have cancer – people get that – they understand and can sympathise, whereas M.E is so mis-understood. Many sufferers get angry, upset and defensive about what their condition is called - M.E, CFS, Fibromyalgia and this is what they focus on.
If you are reading or listening to this and you are one of those people, it's ok: it’s part of the process of dealing with these massive changes. When we explain the Six Phases you will see that focusing on the way this condition is perceived by others can engulf many people and allow them to get stuck fighting for that, instead of using vital energy for recovery.
The vital consideration and the point I’m trying to make here is while you are fighting for this recognition of what to call your illness, who is fighting for your wellbeing to return?
However, if your mission is to overcome this illness (as I’m sure it is if you have this programme) and get your life back, I hope you are really listening with an open mind and remembering that both of us have been where you are.
Even though each and every one of us will have varying degrees of symptoms, and triggers, the thoughts and the processes you go through are very similar.
So please take this on board with an open mind and heart, as our beliefs about the illness as well as beliefs about ourselves, are one of the biggest parts of your recovery.
Body
With all this talk about the emotions and mind set we must stress the need to start looking at the physical side of things. There is a strong possibility you may have low thyroid and adrenal function. It is very common, and in so many cases is overlooked, which is why you may have been struggling for a long time. You can have one or both of these glands underperforming which can cause so many horrible symptoms.
A simple indication is if you experience cold hands and feet or struggle to keep your body at an even temperature. We will look at this important link in Session 9.
So in preparation for that you will need to buy a digital thermometer and take your temperature twice daily for the next few weeks. Take it in the morning before you have a drink or get out of bed and write it down. Do the same thing before you go to bed (make sure you do this at least half an hour after you have had any food or drink).
Repeat this exercise for 4 weeks. Also take your resting pulse rate at the same time. This will form the basis of some important nutritional assessments we will focus on later on in the programme.
Spirit
Listen to your meditation download on a daily basis. This will begin to get your body into a much needed healing state. It will work wonders and can be as restorative as sleep so it's very important if your sleep is impaired.
External World
Listen carefully to those around you. What do they say to you about your health and symptoms? Don’t comment at this point - just notice and maybe jot down your findings in your journal. Are those around you creating a world that revolves around being ill?
Wellbeing Exercises
Wellbeing Exercise 1: My Promise
Write out Your Promise to commit to your recovery no matter how tough it gets
Wellbeing Exercise 2: Brain Dump
Do a brain dump and write down all your symptoms - get them all down on paper
Wellbeing Exercise 3 (b): ME Communication Review
Add up the time you are spending thinking, talking and writing about your symptoms and illness - try changing the subject and talk about something other than being ill.
Symptoms Impact Questionnaire
Complete the questionnaire indicating the level of difficulty for each task.
Health Check
Take your temperature and pulse twice a day
Some Meditations for You To Enjoy
Meditation: Vivienne Bouchier (15 mins)
Meditation: Jane Montague (30 mins)
Meditation: Diana Powley (40 mins)
