2021-06-14, Monday
Sleep: 9h40, up 5x (25’) 
Feeling 90% well, pain 1 of 7 
Sleep details
Passiflora 20:25, GABA 750mg 21:10
21:15- Using normal pillow again helped again.
22:50p heavy/achey limbs & slight p-pain. Too much GABA or not enough or what? (Feet a bit cold, only 2 pairs of socks ;-))
0:25p not as achey, no p-pain.
1:40p p-frequency seems increased. Hungry: Too much GABA? (Are these capsules not gastroresistant?)
4:10(p) No longer hungry! +300mg GABA… =1050mg.
6:20p dry mouth & drink almost every break
-7:20
Sum: 2h45+7h20-(5-5-5-5-5=)25 = 10h05-25= 9h40, up 5x (25’)
Activities: 5h40… Feeling 85% well, pain 1 (TT: 2) of 7
- everything seemed OK, but TT was a total struggle
OK: eyes, energy, suppleness, awake, ‘no’ pains, no distractions. But: precision wonky, I may have started relaxed, but I was only able to get points with utmost concentration & energy, which caused strain & a bit of Ache. Whereas the last few days it was a piece of cake 
. : why 
Activity-details: Work 2h15, cycling 50', music 1h20, TT 1h15 3:5 hard!
Digi-work 8:40: 10’, Live work: 2h05. Just realized I’d forgotten to count sth. the last 2 weeks, so I’ve been working 9-10h, actually, and at the moment seem to be increasing doing additional tasks. So it’s slowly going up from 17% to 25% of what I used to do.
Cycling (expected) 8+8+8+8+5+5+4+4=50’?
Music 14:00 50’
TT 16:05-17:20 3:5 hard, no idea why, it felt exactly like the days before. Missing acupressure? TT was brilliant/easy Thursday, and great/easy on Friday and Sunday too.
Music 17:30: 30’
Treatment: 48’ (self) (fw 1h30)
Effects of !750+!300mg GABA (!both in capsules), 2x290mg passiflora (no more L-dopa)...
750mg at 21:10, 300mg at 4:10. Great night, but very thirsty. Maybe that’s what made me have to get up 5x. Eyes very closed, but seem to have had enough deep sleep, so decided to wake myself up.
Effects of acupressure...
Loins still great.
But why was TT such a struggle today, after a good night & easy day, and easy playing Th/Fr/Sun?
Physio-type self-treatments: 48', fibro-work 1h30
* Timing, thumbnail 8x30’’=4’, gums 1x, RR 3x2’=6’, palpate 2’, belly 2’, back 7’, workout 6’, cold shower (10’), neck 1+ 6’, neck 2 2’, marionette-hang 2’, = 48’…
AuTr ', hunchback-hard-cushion ', yoga ', loins ', breath-hold ', shaking dance ', *
Fibro-work: Night: 0 7:35: 1h05 8:55: 5’ 9:05: 10’ 18:00: 10’ = 1h30
Fibromyalgia References: Symptoms, triggers, treatments (to be intertwined) - #21 by JayCS
RR perfect check, perfect result 116/74 51
Perfect check: sit 5’ before, 2-3x a go, 1’ in btw., avg. of the last, 3x a day, esp. mornings, arm horizontal.
7:27 125/79 52, 7:30 119/78 54, 7:32 113/74 49, 7:34 119/73 53, avg. = 116/74 51
Abbreviations & explanations
Entries start with night meds & sleep, before activities & treatments, because the “night before” is vital. So Fri-day starts with Thursday night, the night before Friday.
Pain "7" = crying (/out) point; my 1 is others 2-3, and due to pacing/treatments
My wife says my 7 is other people’s 12. 1 is probably 2-3. Due to pacing, keeping work down to 25% (12h/wk) and all my treatments (acupressure, GABA) and physio self-treatments I manage to keep getting my pains & Ache down quickly. 3 usually means the Ache, not pains; these I address individually, often automatically and on the fly now, e.g. twist-stretching everything or something specific after getting up.
TIME DATA, e.g. ' = mins, h = hours, 18:10:40', date YYYY-MM-DD
’ = mins = minutes, ‘’ = secs = seconds, h is hours as time length, 3h is 3 hours long, 3:00 is 3am, 15:00 is 3pm. 18:10:40’ means 40 minutes, starting at 18:10, = 10 minutes past 6pm up to 10 to 7pm. The date is the logical digital standard: YYYY-MM-DD.
SLEEP: slp, w, lbu/LBU, RLS, p, i
slp = sleep; reasons for getting up: w = (a)wake, lbu/LBU: lower back unrest (‘RLS’?), p: pee, i: ideas.
ACTIVITIES: TT, e.g. "5:1"
TT = table tennis, 5:1 = score, usually showing how well I’m feeling: energy, relaxedness & alertness if the first number is much higher than the second.
SELF-TREATMENTS (about everything else...)
The self-treatments listed are only things that I’m spotlighting & rewarding myself for at the mo by counting them; much of what I do at night is self-treatment to get back to sleep or alleviate (1-2h/d), certain regular movements at daytime, like twist-stretching (30’), writing this blog is self-treatment (30’-60’/d), and the further fibro-work is an indirect form.
Self treatments are usually preventative or always have the same positive effect (e.g. cold showering improves Ache and sleep) - at least I do them for that - and I use “
” to show what I’m doing to alleviate something and mark it off in the details “/” whether it works well enough for a time or doesn’t’, e.g. Ache cold fast shower “”
fw = fibro-work, meaning reading and writing this blog, the reference base, on 4 fibro-forums and researching fibro-stuff on the web.
AuTr = Autogenic Training (usually to actively get - back - to sleep, so counting it as sleep and AuTr…),
cold/FCS = Flash Cold Shower (20’’-60’’) , I count it as 10’ tho.
breath-hold/WHM-B-H = Wim Hof Method Breath-Holding,
Neck 1 is stretching top right to bottom left, vice versa & sky/ground, neck “1+” is stretching far further diagonally downwards, neck 2 is pressing my head against my hand “without moving”, left right and front.
loins = loins/groin = stretching the ligaments there.
ex = exercises
HWB = Hot water bottle,
RR = bp = blood pressure (Riva Rocci), plus pulse. Used to be normal, plus sometimes white coat syndrome, went up since fibro, seems to have gone down again, but I’m still sort of on meds, candesartan 16mg, instead of 8mg plus lercanidipine, cos I saw that c. has less side effects.