Boom! or Bust! All about pacing . . .

This post will open our new series on 

⚡P A I N !💥

All About. . .

Boom!⬆️ Bust 🔽 and Pacing 🟰

The concept of "boom-bust" and “pacing” particularly in the context of disabilities, refers to a pattern of energy expenditure characterized by alternating periods of high activity or productivity ("boom") and subsequent periods of low energy, exhaustion, or rest ("bust"). This approach is often employed by individuals with chronic illnesses, disabilities, or conditions that cause fluctuations in energy levels, such as chronic fatigue syndrome, fibromyalgia, or certain types of disabilities affecting energy levels.

How often have you started out at the beginning of an activity or project full of energy (Boom) racing along only to begin feeling tired, but still you carry on because you don’t want to stop, or you just want to finish what you are doing, and then the next day you are so very tired and in pain or exhausted and cannot do anything (Busted) and the recovery takes a few days or even longer?

Here's a breakdown of the “boom-bust” and “pacing” approach and its implications for individuals with disabilities:

Understanding Energy Levels: Boom-bust pacing recognizes that individuals with disabilities often have limited energy reserves, which can fluctuate from day to day or even within the same day. It emphasizes the importance of being attuned to one's own energy levels and learning to manage them effectively.

Managing Activities: Rather than trying to maintain a constant level of activity throughout the day, boom-bust pacing involves identifying periods of higher energy (boom) and using them for more demanding tasks or activities, while conserving energy during periods of lower energy (bust) through rest or less demanding activities.

Prioritizing Tasks: Individuals practicing boom-bust pacing often prioritize tasks based on their energy levels. Important or demanding tasks are tackled during periods of higher energy, while less critical tasks may be deferred to periods of lower energy.

Ask yourself these questions and think about your answers, then jot them down so that you have a list of your priorities, you can add them in your reply to this post.

• What is important? - read all the points below before deciding!

• What MUST I do?

• What do I want to do?

• What do others want me to do?

• What am I expected to do? (may include deadlines)

• What can I do?

Avoiding Overexertion: By pacing activities and balancing periods of activity with rest, individuals can reduce the risk of overexertion, which can exacerbate symptoms or lead to "crashes" where energy levels plummet (bust), sometimes for an extended period as the recovery needed after a “boom” can be extensive and disproportionate to the gain.

Examples: 

You may want to finish weeding a flower border and do it all in one afternoon, the flower border looks great but you end up exhausted in bed for 3 days. If you had spread it over 2 afternoons then you would not end up exhausted.

You have an important exam next week, so you stay up all night studying. The next day you cannot get out of bed because of the body aches and exhaustion. If you had split the studying into short periods then you would not have crashed so badly and could have revised for a few hours every day. 

Remember to STOP BEFORE the pain is too bad or STOP BEFORE you feel exhausted, that way the rebound to recovery is faster, and smoother, and repeatable.

Take a look at https://www.pomodorotechnique.com/  splitting studying or any task into shorter periods. The original technique has six steps:

1. Decide on the task to be done.

2. Set the Pomodoro timer (typically for 25 minutes).

3. Work on the task.

4. End work when the timer rings and take a short break (typically 5–10 minutes).

5. Go back to Step 2 and repeat until you complete four pomodoros.

6. After four pomodoros are done, take a long break (typically 20 to 30 minutes) instead of a short break. Once the long break is finished, return to step 2. ( a pomodoro is an interval of work time).

Also the Spoon Theory 🥄🥄🥄🥄🥄🥄 and Here

Flexibility and Adaptability: Boom-bust pacing requires flexibility and adaptability, as energy levels can vary unpredictably. It's important for individuals to listen to their bodies, adjust their plans as needed, and never feel guilty for needing to rest or modify their activities.

Communication and Advocacy: In work or social settings, it's essential for individuals practicing boom-bust pacing to communicate their needs effectively and advocate for accommodations or adjustments when necessary. This might involve explaining their pacing approach to employers, colleagues, or friends and asking for understanding and support.

Self-Care and Wellness: Boom-bust pacing is ultimately about self-care and managing one's health effectively. It involves not only managing physical energy but also attending to emotional and mental well-being, recognizing the importance of rest, relaxation, and activities that bring satisfaction, happiness, and joy.

Overall, boom-bust pacing can be a valuable strategy for anyone, but more so for individuals with disabilities to manage their energy levels and navigate daily life more effectively.

By learning to listen to their bodies, prioritize tasks, balance activity with rest ie: pacing themselves, individuals can optimize their functioning and improve their quality of life despite the challenges posed by their disabilities.

Chronic Pain Resources  Here
Living with Chronic pain Here
More on Pacing Here

Questions to ask yourself, please reply below!

1. Do you recognize yourself as a ‘boom-bust’ or ‘pacing’ individual?

2. Have you ever used this method? If you haven’t will you try it in the future? If not why not? If you do does it help?

3. Can you remember one time when you carried on when you should have stopped and rested? What happened?

4. Do you have tips to share with us, please do!

Consider joining the Disability Community Support Team. More information Here

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