Mind Your Fibromyalgia Podcast

The season 1  Trailer, aka End of the Season 1 ReflectionI am recording the podcast trailer a bit later than I should have. I am approaching the 1st anniversary of releasing my first episode. I announced my 1st episode to the world on November 30th, 2021.   What I envisioned as a resource for my clinic patients has grown into a project I had no idea it would become. It has been listened to in 87 countries and over 3000 cities and downloaded almost 40,000 times.Thank you so much for your listenership and support!  Looking back at my 1st year of podcasting, I want to record a reflection episode, but it probably makes more sense to listen to it before you start listening to the podcast. So I am including it at the end of season 1 and as a trailer. Get Season 1 podcast guide:  https://www.rheumcoach.com/season1Use this guide to track your progress as you listen to the episodes. It has a list of all episodes included in 1st season, with checkboxes to mark off your completion. It also has a fill-in-the-blank guide to episodes to engage you as you listen - it will keep you focused so you will retain more information. RheumMate membership provides coaching and support for people with autoimmune conditions, chronic pain, and fibromyalgia so you can have the tools to improve pain, stop exhaustion, overwhelm, and survival mode and start living intentionally with plans, goals, and dreams. This membership is intended to be life-changing. If you've been listening to this podcast or the workshops but have yet to implement the ideas I share with you, and you want to implement them but just don't know where to start, this membership will serve as a guide, taking you from a passive listener to a person who is living with intention, who applies the knowledge.  Learn more and to sign up:  https://www.rheumcoach.com/rheummate2022YouTube video:  https://youtu.be/YeNXowmiS54YouTube Channel: https://www.youtube.com/channel/UCHmh3SkdrrBhS--I6_8IJAQ   - a few example videos from the course and other content.Please email me at rheumcoach@gmail.com if you try it or if you have questions. I would love to hear from you. www.rheumcoach.com - my websiteIf you are not part of my newsletter, please sign up; the link to sign up is on my website https://www.rheumcoach.com/www.rheumcoach.com/FibroCard - Download your FREE copy of the "Fibromyalgia is real" postcard to share with your family & friendswww.FaceBook.com/rheumcoach - lots more information about fibroFollow me on Instagram:  https://www.instagram.com/rheumcoach/Disclaimer: This podcast provides information only and does not provide any medical or psychological services or advice. None of the content on this podcast prevents, cures, or treats any mental or medical condition.

Episode 1 - What is fibromyalgia?The first episode of the podcast covers the fibro basics - what is fibromyalgia, who is at risk of developing fibromyalgia, and the symptoms.You can see the full transcript:  https://www.buzzsprout.com/1890983/9580631-what-is-fibromyalgiawww.rheumcoach.com - my websitewww.rheumcoach.com/FibroCard - Download your free copy of the "Fibromyalgia is real" postcard to share with your family & friendswww.FaceBook/com/rheumcoach - lots more information about fibro  Disclaimer: This podcast provides information only and does not provide any medical or psychological services or advice. None of the content on this podcast prevents, cures, or treats any mental or medical condition.

Episode 2 - How is fibromyalgia diagnosed?  Fibromyalgia is a real, painful condition. The latest guidelines for diagnosis were published in 2016 and you can find them below. To be diagnosed with fibro, you need to have at least three months of widespread pain or pain all over with other fibro symptoms. Other conditions that may mimic fibro need to be excluded, but you can have fibromyalgia  along with other painful conditions, like degenerative disease, chronic back pain, and autoimmune conditions, as well as sleep Apnea and depression. Is it not a diagnosis of exclusion. Accepting the Fibro is real is necessary for your successful treatment. AMERICAN COLLEGE OF RHEUMATOLOGY 2016 Revisions to the 2010/2011 Fibromyalgia Diagnostic Criteriahttps://acrabstracts.org/abstract/2016-revisions-to-the-20102011-fibromyalgia-diagnostic-criteria/You can see the full transcript:  https://www.buzzsprout.com/1890983/9621860-how-is-fibromyalgia-diagnosedwww.rheumcoach.com - my websitewww.rheumcoach.com/FibroCard - Download your free copy of the "Fibromyalgia is real" postcard to share with your family & friendswww.FaceBook/com/rheumcoach - lots more information about fibro Disclaimer: This podcast provides information only and does not provide any medical or psychological services or advice. None of the content on this podcast prevents, cures, or treats any mental or medical condition.

Episode 3 Fibromyalgia treatment overview.  Fibro symptoms are due to the brain processing problem. To help the brain to learn how to process pain in correct way you to rewire the brain using three pillars or columns of fibro treatment: education, self care and pain control. Although medications may help, fibro treatment is not that simple.  You can see the full transcript:  https://www.buzzsprout.com/1890983/9621860-how-is-fibromyalgia-diagnosedwww.rheumcoach.com - my websitewww.rheumcoach.com/FibroCard - Download your free copy of the "Fibromyalgia is real" postcard to share with your family & friendswww.FaceBook/com/rheumcoach - lots more information about fibro 

Episode 4 Fibromyalgia treatment - what can you do right now?

Episode 5 - Fibromyalgia treatment - Do you care for yourself? 6 types of self-careThis episode focuses on self-care. It is not as simple as eating well and exercising. Learn more about why self-care is essential and what you need to do to embrace it. www.rheumcoach.com    - my website www.rheumcoach.com/FibroCard - Download your free copy  of the "Fibromyalgia is real" postcard to share with your family & friendswww.FaceBook/com/rheumcoach    - lots more information about fibro

Episode 6 - Fibromyalgia Pain Science Education: what do toddlers, a magic trick, and fibro pain have in common? This episode starts the pain education series. In this episode, I am talking about the foundation of pain science. Most of us think of pain as directly linked to body damage or tissue injury. I will explain how pain does not necessarily mean damage. Anticipation of pain, stress, emotions, memories, and many other triggers can trigger the sensation of pain. This is an important concept that must be understood if you want to find a solution for pain improvement. You can see the full transcript:  https://www.buzzsprout.com/1890983/9751127-fibromyalgia-pain-science-education-what-do-toddlers-a-magic-trick-and-fibro-pain-have-in-commonwww.rheumcoach.com - my websitewww.rheumcoach.com/FibroCard - Download your free copy of the "Fibromyalgia is real" postcard to share with your family & friendswww.FaceBook/com/rheumcoach - lots more information about fibro Disclaimer: This podcast provides information only and does not provide any medical or psychological services or advice. None of the content on this podcast prevents, cures, or treats any mental or medical condition.Please Rate, Review, & Follow this podcast.

Episode 7 - Fibromyalgia Pain Science Education - Stress part 1This episode continues pain science education of fibromyalgia. We start the discussion about how pain and stress are related. Many of my patients tell me that they experience fibro flares when they are under a lot of stress. Stress is a situation that is difficult to cope with, and that creates a reaction in the body – physical, mental, emotional, and behavioral. Different people cope with circumstances differently and have different reactions to a similar situation. Pain is a major ongoing stressor. It produces every type of stress response – biological/physical, emotional, behavioral, and mental changes. You can see the full transcript:  https://www.buzzsprout.com/1890983/episodes/9852821-fibromyalgia-pain-science-education-stress-part-1www.rheumcoach.com - my websitewww.rheumcoach.com/FibroCard - Download your free copy of the "Fibromyalgia is real" postcard to share with your family & friendswww.FaceBook/com/rheumcoach - lots more information about fibro Disclaimer: This podcast provides information only and does not provide any medical or psychological services or advice. None of the content on this podcast prevents, cures, or treats any mental or medical condition.Please Rate, Review, & Follow this podcast.

Episode 8 - Fibromyalgia Pain Science Education - Stress part 2Please Rate , Review, & Follow this podcast.This episode continues pain science education of fibromyalgia.We continue the discussion about how pain and stress are related.Our brain appraises every situation we encounter through primary and secondary appraisals. Every situation, experience, circumstance, and body sensation, including pain, is judged by our brain as harmless or stressful; it is instantaneous and automatic. Harmless experience does not activate the stress response of the nervous system. Stressful situations will further be accessed as a threat, loss, or challenge. The most common way the brain in patients with fibromyalgia and other chronic pain conditions appraises stress or pain as a threat. There is increased focus on pain, diminishing attention, worsening memory and concentration, commonly known as fibro fog. The loss is often associated more with consequences of chronic pain – loss of function, income, relationships. However, the goal is to learn how to see pain as more of a challenge, something you can cope with that does not overwhelm the body and mind.  You can see the full transcript:  https://www.buzzsprout.com/1890983/9893923www.rheumcoach.com - my websitewww.rheumcoach.com/FibroCard - Download your free copy of the "Fibromyalgia is real" postcard to share with your family & friendswww.FaceBook/com/rheumcoach - lots more information about fibro Follow me on Instagram:  https://www.instagram.com/rheumcoach/Disclaimer: This podcast provides information only and does not provide any medical or psychological services or advice. None of the content on this podcast prevents, cures, or treats any mental or medical condition.

Episode 9 - Fibromyalgia Pain Science Education - Stress part 3Please Rate , Review, & Follow this podcast.This episode continues pain science education of fibromyalgia. We continue the discussion about how pain and stress are related.You need to understand that thoughts and beliefs influence the degree of pain, severity, and coping with pain. Automatic thoughts – frequently occurring, situation-driven, thoughts often happen without our input or consciousness. They are automatic, without awareness, but influence the ultimate selection of the coping strategy. We have beliefs about pain – the nature of pain, the cause of pain, and appropriate treatment, these beliefs influence distress and disability. We also have acquired beliefs about our control of pain. We have many beliefs about our ability to cope with it, our ability to control pain, how effective we are in our own self-management of pain, and self-efficacy. Our brain uses automatic thoughts and beliefs to cope with pain stressors and reduce the stress effect. Based on these thoughts and beliefs, we may have good and maladaptive coping behaviors. Negative automatic thoughts generally worsen our mood, negatively affect our actions and increase the pain and other symptoms. You can see the full transcript:  https://www.buzzsprout.com/1890983/9953813www.rheumcoach.com - my websitewww.rheumcoach.com/FibroCard - Download your free copy of the "Fibromyalgia is real" postcard to share with your family & friendswww.FaceBook/com/rheumcoach - lots more information about fibroFollow me on Instagram:  https://www.instagram.com/rheumcoach/Disclaimer: This podcast provides information only and does not provide any medical or psychological services or advice. None of the content on this podcast prevents, cures, or treats any mental or medical condition.

Episode 10 - Fibromyalgia Pain Science Education - - Fibro Pain and Neuroplasticity Please Rate , Review, & Follow this podcast.This episode continues pain science education of fibromyalgia. Neuroplasticity is a general umbrella term that refers to the brain's ability to modify, change, and adapt in structure and function throughout life and response to experience. The brain cells and neurons can make the circuit and network changes resulting from learning a new ability, environmental influences, practice, physical and psychological stress.Brain cells are "neurons that fire together, wire together." When your brain experiences pain over and over, the neurons responsible for dealing with pain are wired together. The more pain you have, the better these neurons, brain cells fire together. If we do something repeatedly, the brain develops a routine, a route for the neurons to do their job automatically or easier. Your brain can unintentionally learn how to deal with pain incorrectly. The pain gets stuck, like a bad habit. This pain type, the learned pain, we call neuroplastic pain.Neuro means brain, plastic means adapted, modified, developed. So neuroplastic pain is pain produced when the brain changes to reinforce this pain.  This episode explains that fibromyalgia pain is neuroplastic pain,  how it develops, and why. You can see the full transcript:  https://www.buzzsprout.com/1890983/episodes/9977704www.rheumcoach.com - my websitewww.rheumcoach.com/FibroCard - Download your free copy of the "Fibromyalgia is real" postcard to share with your family & friendswww.FaceBook/com/rheumcoach - lots more information about fibroFollow me on Instagram:  https://www.instagram.com/rheumcoach/Disclaimer: This podcast provides information only and does not provide any medical or psychological services or advice. None of the content on this podcast prevents, cures, or treats any mental or medical condition.

Episode 11 - Fibromyalgia Pain Science Education - Fear & Pain CyclePlease Rate , Review, & Follow this podcast.This episode continues pain science education of fibromyalgia. In fibromyalgia, the normal pre-wired by nature to feel fear or danger signals is dysregulated. The nervous system is more sensitive and gets activated more frequently into a danger state, the flight or fight response; it experiences a fear whole lot more often and longer than someone who has a more balanced nervous system. Additionally, how the brain reacts reinforces the experiences as dangerous or safe. So our brain is pre-wired to view pain as dangerous, as a surviving mechanism. When we react to pain with fear, it reinforces that experience as dangerous. The more you fear pain, the more it puts the brain in a state of danger or high alert, activates the nervous system to fight or flight, the more fear you get. The more fear we have, the more pain we feel. The more pain you have, the more fear you feel, which leads to more pain. The brain is stuck in the fear–pain cycle or loop. You can see the full transcript: https://www.buzzsprout.com/1890983/10031959www.rheumcoach.com - my websitewww.rheumcoach.com/FibroCard - Download your FREE copy of the "Fibromyalgia is real" postcard to share with your family & friendswww.FaceBook/com/rheumcoach - lots more information about fibroFollow me on Instagram:  https://www.instagram.com/rheumcoach/Disclaimer: This podcast provides information only and does not provide any medical or psychological services or advice. None of the content on this podcast prevents, cures, or treats any mental or medical condition.

Episode 12 - Fibromyalgia Pain Science Education -   Mind-Body Practice - Somatic TrackingPlease Rate , Review, & Follow this podcast.This episode continues pain science education of fibromyalgia. Because pain involves both the mind and the body, mind-body therapies may have the capacity to alleviate pain by changing the way you perceive it. If you've been in pain for a while, your brain may have rewired itself to perceive pain signals even after the signals aren't being sent anymore. The body-mind techniques, including somatic, guide patients to focus on their underlying physical sensations. Somatic work is a great addition to traditional psychotherapy. I recommend doing both cognitive and somatic work to help alleviate pain and other fibro symptoms. Somatic work relies on body awareness and physiological regulation.Several somatic techniques help specifically well patients with pain and trauma. This episode focuses on somatic tracking as an example of using somatic work to help with pain and healing.Please email me at rheumcoach@gmail.com if you try it or if you have questions. I would love to hear from you.If you are not part of my newsletter, please sign up; the link to sign up is on my website https://www.rheumcoach.com/ You can see the full transcript: https://www.buzzsprout.com/1890983/10077172www.rheumcoach.com - my websitewww.rheumcoach.com/FibroCard - Download your FREE copy of the "Fibromyalgia is real" postcard to share with your family & friendswww.FaceBook/com/rheumcoach - lots more information about fibroFollow me on Instagram:  https://www.instagram.com/rheumcoach/Disclaimer: This podcast provides information only and does not provide any medical or psychological services or advice. None of the content on this podcast prevents, cures, or treats any mental or medical condition.

Episode 13 - Fibromyalgia Pain Science Education -   Mind-Body Practice - Somatic Tracking - How to do it - PART 1Please Rate , Review, & Follow this podcast.This episode continues pain science education of fibromyalgia. How to do somatic work, using mindfulness technique called somatic tracking. This episode #13  - part 1 -  deconstructs the script and explains exactly how to do it.   Part 2 is just the script - use it to practice or as an example to make your own script. After you listen to #13 , part 1 and 2,  you may find it useful to go back to episode #12. Please email me at rheumcoach@gmail.com if you try it or if you have questions. I would love to hear from you.If you are not part of my newsletter, please sign up; the link to sign up is on my website https://www.rheumcoach.com/ www.rheumcoach.com - my websitewww.rheumcoach.com/FibroCard - Download your FREE copy of the "Fibromyalgia is real" postcard to share with your family & friendswww.FaceBook/com/rheumcoach - lots more information about fibroFollow me on Instagram:  https://www.instagram.com/rheumcoach/Disclaimer: This podcast provides information only and does not provide any medical or psychological services or advice. None of the content on this podcast prevents, cures, or treats any mental or medical condition.

Episode 14 - Fibromyalgia Pain Science Education -   Mind-Body Practice - Somatic Tracking - How to do it - PART 2 - SCRIPT Please Rate , Review, & Follow this podcast.This episode continues pain science education of fibromyalgia. How to do somatic work, using mindfulness technique called somatic tracking. This episode #13  - part 1 -  deconstructs the script and explains exactly how to do it.   Part 2 is just the script - use it to practice or as an example to make your own script. After you listen to #13 , part 1 and 2,  you may find it useful to go back to episode #12. Please email me at rheumcoach@gmail.com if you try it or if you have questions. I would love to hear from you.If you are not part of my newsletter, please sign up; the link to sign up is on my website https://www.rheumcoach.com/ You can see the full transcript: https://www.buzzsprout.com/1890983/10123534www.rheumcoach.com - my websitewww.rheumcoach.com/FibroCard - Download your FREE copy of the "Fibromyalgia is real" postcard to share with your family & friendswww.FaceBook/com/rheumcoach - lots more information about fibroFollow me on Instagram:  https://www.instagram.com/rheumcoach/Disclaimer: This podcast provides information only and does not provide any medical or psychological services or advice. None of the content on this podcast prevents, cures, or treats any mental or medical condition.

Episode 15 - Men & Fibromyalgia. It is real. Underdiagnosed and undertreated.Please Rate , Review, & Follow this podcast.Although fibromyalgia affects more women, about 10% of fibromyalgia patients are men. I think it is underreported and underdiagnosed. This episode covers how fibromyalgia symptoms differ in men and women. Then we will discuss the impact of Fibro on men's lives, relationships, and interactions with their healthcare providers. Often, feelings of shame, embarrassment, and unworthiness drive the lack of seeking help and treatment. This is so far from the truth. Men are worthy of feeling better, and many treatment options can help. I take a very few selected clients for 1:1 coaching. Email me rheumcoach@gmail.com if interested. Please email me at rheumcoach@gmail.com if you try it or if you have questions. I would love to hear from you.If you are not part of my newsletter, please sign up; the link to sign up is on my website https://www.rheumcoach.com/ You can see the full transcript: https://www.buzzsprout.com/1890983/10165600www.rheumcoach.com - my websitewww.rheumcoach.com/FibroCard - Download your FREE copy of the "Fibromyalgia is real" postcard to share with your family & friendswww.FaceBook/com/rheumcoach - lots more information about fibroFollow me on Instagram:  https://www.instagram.com/rheumcoach/Disclaimer: This podcast provides information only and does not provide any medical or psychological services or advice. None of the content on this podcast prevents, cures, or treats any mental or medical condition.

Episode 16 - Fibromyalgia Pain Science Education -   Catastrophizing pain and symptomsPlease Rate , Review, & Follow this podcast.This episode continues pain science education of fibromyalgia and other chronic pain. Today we are talking about catastrophizing thoughts,  what they are, why you have them, how they affect pain and fibro, and how you can unlearn this way of thinking.  Catastrophizing is a cognitive distortion that prompts people to jump to the worst possible conclusion, usually with very limited information or objective reason to lose hope. When a situation is upsetting but not necessarily catastrophic, they still feel like they are in the midst of a crisis.Everyone has negative thoughts. But for some people, negative thinking can spin out of control and out of proportion to the reality of a situation. A relatively small error, disappointment, or source of embarrassment (or even the possibility of one), a lab result, a symptom, or a diagnosis - can sometimes become a cause for significant fear or distress— a catastrophe in one's mind.Catastrophizing is a very common behavior in someone who has chronic pain. Pain catastrophizing has been proven to worsen pain, increase disability, decrease functioning, and worsen mental health. Please email me at rheumcoach@gmail.com if you try it or if you have questions. I would love to hear from you.If you are not part of my newsletter, please sign up; the link to sign up is on my website https://www.rheumcoach.com/ You can see the full transcript: https://www.buzzsprout.com/1890983/10222422www.rheumcoach.com - my websitewww.rheumcoach.com/FibroCard - Download your FREE copy of the "Fibromyalgia is real" postcard to share with your family & friendswww.FaceBook/com/rheumcoach - lots more information about fibroFollow me on Instagram:  https://www.instagram.com/rheumcoach/Disclaimer: This podcast provides information only and does not provide any medical or psychological services or advice. None of the content on this podcast prevents, cures, or treats any mental or medical condition.

Episode 17 - Why is nutrition so vital for your health and fibromyalgia?Please Rate , Review, & Follow this podcast.This episode continues education on self-management of fibromyalgia and other chronic pain conditions. Food and nutrition are an essential part of your well-being. Proper nutrition is also essential if you have autoimmune diseases, like lupus or RA, or other chronic disorders. This episode starts the discussion of how the nervous system and gut influence each other. If your body is dysregulated by prolonged stress, trauma, neglect, chronic or severe illness, like fibro, poor nutrition - this delicate system, comprised of so many parts, starts to malfunction - it will affect your brain and gut. Please email me at rheumcoach@gmail.com if you try it or if you have questions. I would love to hear from you.If you are not part of my newsletter, please sign up; the link to sign up is on my website https://www.rheumcoach.com/ You can see the full transcript: https://www.buzzsprout.com/1890983/10285312www.rheumcoach.com - my websitewww.rheumcoach.com/FibroCard - Download your FREE copy of the "Fibromyalgia is real" postcard to share with your family & friendswww.FaceBook/com/rheumcoach - lots more information about fibroFollow me on Instagram:  https://www.instagram.com/rheumcoach/Disclaimer: This podcast provides information only and does not provide any medical or psychological services or advice. None of the content on this podcast prevents, cures, or treats any mental or medical condition.

Episode 18 - Nutrition for Fibromyalgia - overview - what to eat, what to avoidPlease Rate , Review, & Follow this podcast.This episode continues education on self-management of fibromyalgia and other chronic pain conditions. Food and nutrition are an essential part of your well-being. Proper nutrition is also essential if you have autoimmune diseases, like lupus or RA, or other chronic disorders.This episode continues to discuss how the nervous system and gut influence each other. It explains why it is hard for many patients with fibromyalgia to be consistent with diets. How trauma and stress affect your gut, what foods are good to eat if you want to improve your pain and other fibro symptoms, and which ones to avoid, and we will discuss water intake. YouTube Channel: https://www.youtube.com/channel/UCHmh3SkdrrBhS--I6_8IJAQEpisode link: https://youtu.be/TLIF364SAAAPlease email me at rheumcoach@gmail.com if you try it or if you have questions. I would love to hear from you.If you are not part of my newsletter, please sign up; the link to sign up is on my website https://www.rheumcoach.com/www.rheumcoach.com - my websiteYouTube Channel: https://www.youtube.com/channel/UCHmh3SkdrrBhS--I6_8IJAQwww.rheumcoach.com/FibroCard - Download your FREE copy of the "Fibromyalgia is real" postcard to share with your family & friendswww.FaceBook/com/rheumcoach - lots more information about fibroFollow me on Instagram:  https://www.instagram.com/rheumcoach/Disclaimer: This podcast provides information only and does not provide any medical or psychological services or advice. None of the content on this podcast prevents, cures, or treats any mental or medical condition.

Episode 19 - What you need to know about sugarPlease Rate , Review, & Follow this podcast.This episode continues education on self-management of fibromyalgia and other chronic pain conditions. Food and nutrition are an essential part of your well-being. Proper nutrition is also essential if you have autoimmune diseases, like lupus or RA, or other chronic disorders.  During the last episode, I mentioned the harmful effects of sugar on the nervous system and fibro symptoms. I get a lot of questions about sugar. So this episode is dedicated to sugar. It is actually a module from my course on nutrition, Mindful Eating for Autoimmune conditions, chronic pain, and fibromyalgia (https://www.rheumcoach.com/mindfuleatingwaitlist). So instead of re-recording it for the podcast, I am sharing with you this entire module - audio as podcast and video with slides on YouTube. It is packed and covers information on sugar, its effects on the development of the disease of both adults and children, sugar addiction, and fatty liver disease. This episode will provide information for anyone, not just people with pain, so please share with your friends and loved ones.   If you have any questions or comments, please email me; you can find my email in the show notes. YouTube Channel: https://www.youtube.com/channel/UCHmh3SkdrrBhS--I6_8IJAQEpisode link: https://youtu.be/TLIF364SAAAPlease email me at rheumcoach@gmail.com if you try it or if you have questions. I would love to hear from you.If you are not part of my newsletter, please sign up; the link to sign up is on my website https://www.rheumcoach.com/ www.rheumcoach.com - my websitewww.rheumcoach.com/FibroCard - Download your FREE copy of the "Fibromyalgia is real" postcard to share with your family & friendswww.FaceBook/com/rheumcoach - lots more information about fibroFollow me on Instagram:  https://www.instagram.com/rheumcoach/Disclaimer: This podcast provides information only and does not provide any medical or psychological services or advice. None of the content on this podcast prevents, cures, or treats any mental or medical condition.