2021-07-27, Tuesday 5h of ‘therapy’ today (psycho-, acupressure and teeth cleaning…) 
SLEEP: 7h25, plus up 3x (9'), plus 25' doze = 8h ↔️ Feeling 90% well, pain 1 of 7 ✅: Strange: short seemingly effective sleep again; and not particularly tired the last evenings: From 1) supps or 2) leaving the blood fat meds or 3) work break? So: When was sleep effective? Tues, Wed, Thurs (but +2h after 1.5h sleep break), Fri (similar), Sat (later), Sun (similar), Mon (similar), Tues (earlier). Now that coincides with INCREASED GABA and also the WORK BREAK, whilst I only left the blood fat meds off from Saturday on, have reduced glutamine again and only used theanine the last few days (but all these may be having an influence...) Whoopsie, I forgot to take the +50% GABA last night, it was only 1200mg - so does this mean theanine is replacing the extra GABA? Or does that mean it is thus actually is NOT having to WORK?! (Reduced micro-tension.) Acupressure targeted sleep on Tuesday, too, so that might be helping as well. Interesting that I had an unusual & strong lust for fresh air all morning. Nothing wrong with that, thought it was weird that I seemed not to be able to sleep for want, but not as a lung or oxygen-lack problem, just like missing something beautiful, like a piece of music you had forgotten.
!exact times 
Since I coped well with little sleep without feeling funny, I think I should try theanine again, but in capsule.
2x2 Mg & 2x Passiflora & Gastritol & psyllium & Ω3 & perenterol at meal 19:00, 1200mg GABA & 600mg Glutamine & 1x Passiflora & 200g theanine 22:50.
Then FCS#1 before sleep, if nec FCS#2, 600mg capsule GABA after 4:00, Perenterol? 5:00 short 6 if nec.
22:00- Supps2 & FCS1
0:47 3’ p1 drink Gastritol Perenterol fw1’ (slightly numbed+fore-head-achy+hot)
2:20 3’ p0 drink10 Gastritol fw1’ (always hard to get up with theanine, head-wise, but urge still there a bit)
4:01 3’ p0 drink8 teeth Gastricumeel fw1’ (headache better thru drink) (dozing a bit, but not too much)
-5:34 36’ wide awake again 6. (desire for fresh air: window open)
-6:35
Sum: 2h+5h34-(3+3+3)9’= 7h34-9’=7h25, plus up 3x (9’), plus 25’ doze = 8h
Activities: Cycling to the 3 therapies; not shop cos of loads of rain again in the eve... 🧐 :↔️:90% (95%??)/1(0?) ✅ Sometimes in between I did think: isn't this completely normal? But then: I praps sometimes felt worse before fibro than I did today, but I there's something funny going on inside me 🧐, so I am feeling well, yes, but not really 'normal'
Cycling 7+7+12+12+5+5… =48’
Acupressure: Wasn't well herself, nauseous, poor thing, so we kept it down to 1h. But I looked her symptoms and supps up: 30mg zinc was overdosing/poisoning! Vitamin B6 also too much. ✅
Acupressure 1h Tues & 2h Thurs: ( )
Supps: GABA ↘!! + glutamine + theanine in capsule(s), stilll not that tired at 20:00, but strange feeling, I can feel them work and change me... bit spooky, but NOT as dreadful as meds. ✅, slight normal/constipation! in the mornings from the theanine means I can leave off the psyllium & perenterol, see if my stomach can take that just with the Gastricumeel & Gastritol, seemed OK today ✅ (↗ ↘)
2x400mg Mg malate, 2x500mg Mg glycinate, 3x290mg passiflora, 1200mg GABA, +600mg L-glutamine + 200mg L-theanine in capsule:
Physio-type self-treatments: 1h ✅, fibro-work 4h+
Timing, AuTr 5’, hunchback-pillow 10’, cold shower (10’), palpate 1’, belly 3’, back 7’, workout 7’, twist-stretch 6’, gums 2x30’’, thumbnails 2x30’’, yoga 7’, loins 2’, = 60’…
neck 1+ ‘, neck 2 1’, V ‘, marionette-hang 1’, breath-hold 11’, shaking dance 1’, RR x2’
Fibro-work: Night: 2h+2h = 4h+
Symptoms: Awake early is fun, but why? 1) No work 2) Acupressure? 3) GABA up 50%. ✅
Lying good, standing dunno, sitting dunno, Talking: GI: Bladder: 0-1 (2) Docs/Diagnoses: Development:
Dentist: 2h of teeth cleaning plus check up wasn’t bad for my muscles much, but sitting in therapy, lying for acupressure and now half-lying in a bad position was terrible for my back. I had to start putting my feet down alternately and then together and then whilst waiting for the check up I did more intense twist-stretching than I’ve needed to in a long time, new ones I thought up to get the parts that were screaming, plus various back yoga exercises. Once home I did the “phoenix” and sat in a better position. Turns out I’ve been doing my own cleaning very well again, need to brush a little bit more, so we can reduce the interval for the teeth cleaning. I described how the jaw problems were partly coming from food between the 2 back teeth, plus the filling which kept/keeps coming out, and the dentist as I guessed said he cdnt find anything the gold filling is in place… Well - I know better, and they admitted that it does happen once in a while that patients do know better. 3 older problems now need doing, 2 in a month… The fact that my teeth are getting better again but still have lots to be mended from the last few years reminds me of dry mouth as a big problem and 1 of the sfx of last year’s 4 months of f***ing amitritptyline. “Just take this, it works like a hammer on the head and’ll knock half out half your teeth in the process… but hey, everyone takes it, so why not you…? Give our dentists half a chance to make a dime…” 
Therapy: She praised how well I’m coping once again. Well, that’s what I’m paying here for of course, innit? (I’m serious here tho.) Started with all I’m doing today, incl. teeth, which might trigger jaw pain we organically led over to the eulogies for my ex-boss triggering it a bit, and those for my ex-dad triggering it a lot, and how I’ve since then also pinpointed 4-5 somatic triggers for my jaw pain. And she mirrored that it’s good now how I can watch it, let it all ago, relax and keep in the present instead of the past… and tell you guys about it, for my own good, and maybe yours?.. 
Lessons in self-care #40 Rested quite a bit in the evening.
Reasons to be cheerful #32 Felt good after therapy
Reasons to be cheerful #33 Felt good after being able to help my acupressurist with info.
Reasons to be cheerful #34 Felt good after dentist wasn’t too bad.
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, p2: pain 2 of 7 before peeing, 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. At night with ear plugs & all lights off.
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.
“V” for loins = lie on back, legs up and let legs fall to sides;
twist-stretching more for the loins