Fibromyalgia Flare SOS: The 24-Hour Recovery Plan
Hours 6-12: Rest and Recovery Mode
By now you've hopefully reduced activities and started damage control. The next phase focuses on giving your body what it needs to calm down the flare.
Prioritize Sleep
Sleep is your most powerful recovery tool. Even if it's daytime, take a nap if possible. Your body needs deep rest to reset your nervous system. Use whatever helps you sleep—blackout curtains, white noise, comfortable positioning with pillows.
Gentle Movement Only
Don't stay completely immobile, but keep movement very gentle. Slowly stretch, walk to the bathroom, shift positions. Staying in one position too long increases stiffness. But this is not the time for exercise—gentle mobility is the goal.
Stay Hydrated and Nourished
Dehydration and blood sugar crashes worsen flares. Sip water consistently. Eat easy-to-digest foods even if you're not hungry—crackers, soup, toast. Avoid inflammatory foods, alcohol, and excess caffeine during recovery.
Practice Calming Techniques
Your stress response is heightened during flares. Deep breathing, meditation apps, gentle music, or whatever relaxation techniques work for you can help calm your nervous system. Even 5-10 minutes makes a difference.
Pro Tip: Keep a "flare kit" prepared with heating pads, comfortable clothes, easy snacks, medications, and calming items so you don't have to gather supplies when you're suffering.