• Holiday Survival Guide


• FAQ's About Disability Attorneys


• Weather & Fibromyalgia Pain: Are They Related?


• Chiropractic Care and Fibromyalgia


• Hanukkah


• Christmas


• Allergy Checklist For The Holidays


• Kwanzaa

Surviving the holidays can be tough for even the most energetic people to get through. For those of us with Fibromyalgia (FM) and Chronic Fatigue Syndrome/Myalgic Encephalopathy (CFS/ME) it can be a nightmare.

Help avoid a holiday meltdown by following these nine steps:

Step #1 - Planning

Make a list of everything you want to accomplish. Be extremely detailed - include:

• shopping
• decorating
• baking
• wrapping presents
• assembling toys
• stuffing stockings (if you have young children)
• attending parties and family functions

Think about everything you've done over the past few holiday seasons and put it on the list. I recommend doing this right after the holidays, while your memories are fresh and you're more likely to be realistic.

Step #2 - Prioritize

Now, take your list and prioritize it. What things are most important to you? What absolutely has to happen for your holidays to be happy?

A temptation here is to think about what everyone wants. For those of you with young children, the biggest priority is making things perfect for them, but if you find yourself prioritizing based on your mother-in-law's, brother's, and great-aunt's needs, STOP! While you may want to take care of everyone, you need to be realistic and take care of YOU first! If Aunt Betty wants a pecan pie, she can bake one herself.

As you prioritize, think not only about what's important, but what you truly love to do. If wrapping presents with lots of elaborate ribbon and bows makes you happy, don't short change your own enjoyment by going with gift bags or delegating it to someone else. This season is about joy, so don't give that up!

Step #3 - Pacing: Cut It Down!

Pacing yourself is the key to surviving every day with FM and CFS/ME, so don't forget it during the busy times! Now is when you need it most.

Several steps go into pacing, and the first is cutting down your list. Count up your items, and cut out the half that are lowest priorities. Don't worry about those things anymore - you've already determined that they're non-essential and don't bring you joy. You don't need them, and they'll only bring you down.

Step #4 - Pacing: Simplify

Do you have some items on your list that you could do in a simpler way than you have in the past? I've always loved walking around the stores, soaking up the "Christmas-ness" of the season. However, shopping and walking through stores is one of many things I'm unable to do anymore. So what I do now is a lot of online purchasing, which is really easy now that I know what I want and where to get it.

If I can't buy what I want online, or I can get a better price locally, I only go to one store a day. If I need to do more or I'm getting multiple things, I bring my mother along to push my wheelchair so I don't exhaust myself completely. (Yes, at first it feels strange to be in a wheelchair, but I've learned it's the only way for me to have a life.)

Step #5 - Pacing: Delegate

Now look at your list again and see what someone else can do. If you've traditionally done a big dinner, turn it into a potluck. Who can come over to help you decorate or set the table? Who can help you clean up? You might be surprised at how much people are willing to do to help you.

If no one's willing to help, then what? If it's a family dinner or gathering, perhaps their unwillingness to help shows that it's not a priority for them, which means it doesn't need to be a priority for you!

Keep in mind that making holiday tasks a group affair can make it a lot of fun! Get family or friends involved in decorating while you serve hot chocolate, and while everyone's over, have some strong, healthy person shovel the walk for you or hang your outside lights.

Step #6 - Pacing: Cut Again!

Now that you've seen what can be simplified and what can be delegated, take another look at your list. Consider the amount of hours it will take you to accomplish everything on it.

One of three things is likely happening as you do this:

1. You've done such a great job that you're thinking, "Wow, this is totally do-able!"
2. You're thinking, "It's a lot, but I'm determined to make the holidays perfect!"
3. You're starting to get that panicky feeling and thinking, "I can't do it!"

For you number ones, as long as you're being honest with yourself you can now move on to Step #7.

If you're a number two, STOP! Be honest, and think back to the last time you forced yourself to work that hard. Realistically, if you go into it with that mind set, you're likely to wear yourself out, stress about what you're not getting done, and send yourself into a major flare-up.

If you're a three, take a deep breath. You don't have to do all of that!

Twos and threes - start cutting again, and whittle that list down to about half of what it is now. I know it's scary, but if you get everything done and have the time and energy, you can always revive some of the things falling by the wayside now.

This might feel selfish, but if you had a broken leg or a brain tumor, you'd forgive yourself, wouldn't you? Just because other people can't see or possibly don't understand your illness doesn't make it less of a real impact on you and your life.

Step #7 - Back to Planning: Fill in the Blanks

Now's the time to figure out when you can get things done. What can you be working on in, say, September? Make notes on your list of when you want to start things. Get out a calendar with any parties or events written on it so you can plan to have down time before and after. (Don't plan to shop or hang lights the day after a party, you know it won't happen!)

As you start to identify busy days, think about how long you can typically be functional at a time and schedule rest periods. If you can usually handle 4 hours of activity, cut it down to 3 hours of activity with an hour to rest. Then you'll be able to handle more periods of activity.

Step #8 - More Pacing: Listen to Yourself

If you get half way through the season and your body is sending warning signs, listen to it! You may need to revise your list as you go in order to keep yourself functional.

Step #9 - Recovery Time

After a busy period, we need some recovery time. On top of scheduling downtime throughout the season, make sure you give yourself a few days to recover afterward.

FM/CFS/ME RESOURCES wishes everyone Happy Holidays!

A: The Social Security Administration (SSA) doesn't require you to have an attorney, you can represent yourself. Professional representation is a valuable service. The disability determination process is complex. Claimants without professional representation appear to be far less likely to receive the benefits to which they are entitled. For example, in 2000, 64% of claimants represented by an attorney were awarded benefits at the hearing level. However, only 40% of those without representation were awarded benefits at the hearing level.

[ Return to FAQ's About Disability Attorneys ]

Do I Have to Pay The Attorney's Fee?

A: You're probably wondering, "How can I afford an attorney when I am not working?" The answer is simple, you only pay the attorney a fee if you win your case. You do not pay an attorney up front. Generally, every disability attorney will represent you on a contingency fee basis. This means you do not pay an attorney's fee unless you win your case. Thus, everyone seeking disability benefits can afford an attorney. The question you should be asking yourself is "can I afford not to be represented by an attorney?"

[ Return to FAQ's About Disability Attorneys ]

Are Attorney Fees Regulated?

A: The SSA and federal law set the attorney's fees in disability cases. The standard fee agreement most attorneys use states the attorney's fee is contingent upon winning your case. The fee is 25% of all past due benefits for you and your family, up to a maximum of $5,300, or whichever is less. Some attorneys may use a fee agreement which provides for a maximum fee of $7,000.

The attorney's fees are usually only a fraction of the benefits you receive; depending on the amount of your past due benefits, it can be a very small fraction.

[ Return to FAQ's About Disability Attorneys ]

What Is My Case Worth If I Win?

A: The SSA and federal law set the attorney's fees in disability cases. The standard fee agreement most attorneys use states the attorney's fee is contingent upon winning your case. The fee is 25% of all past due benefits for you and your family, up to a maximum of $5,300, or whichever is less. Some attorneys may use a fee agreement which provides for a maximum fee of $7,000.

The attorney's fees are usually only a fraction of the benefits you receive; depending on the amount of your past due benefits, it can be a very small fraction.

[ Return to FAQ's About Disability Attorneys ]

Does Hiring A Disability Attorney Increase My Odds of Winning?

A: There are many reasons hiring an attorney can significantly increase the odds of winning your case. One significant reason is that disability attorneys understand the complicated laws and regulations that determine success or failure.

They know what you need to prove in order to win your case, and they know how to go about proving it. Hiring an attorney who specializes in Social Security disability law is extremely important because they have the expertise in representing people with your type of diagnosis. It is also important that your attorney believes in your case and that they can win it. I suggest you ask the attorney how much experience they have with your type of diagnosis and how often do they win? Any disability attorney should be willing to provide you with this information.

[ Return to FAQ's About Disability Attorneys ]

How Soon Should I Hire An Attorney?

ANSWER: From the beginning, the attorney should set forth a strategy that you both of you should follow to win your case. It is critical to understand what is necessary to prove your case and how you will go about winning it. The sooner you know this, the sooner you can take steps to execute the strategy and thereby increase your odds of winning. Thus, you should consult with and hire an attorney either when you file yourclaim or as soon thereafter as possible.

I encourage you to consult with an attorney as soon as possible to help you understand the process. The consultation should not cost you anything except your time. By understanding theprocess and having a strategy, you will significantly increase your odds of winning your case.

[ Return to FAQ's About Disability Attorneys ]

Is There A Right Way To Fill Out The SSA Forms?

ANSWER: Judges don't usually approve your case based on what you say on the forms. However, they often use what is said in the forms to support a denial of your claim. This is because if the SSA or a judge is going to approve your claim, they will base it on more compelling objective evidence such as medical records and/or treating physicians' opinions regarding your inability to work.

Here are a few tips when completing the SSA's forms that should significantly reduce the likelihood of making a serious mistake that comes back to bite you in the you-know-what!

• Limit your answers to the space that has been provided and do not write in the margins or attach additional sheets of paper.


• Answer all questions as if you're having a bad day. Simply put, if you were back working on a sustained basis, most likely every day would be a bad day.


• You should mention all the diagnoses that have even a small impact on your inability to work. Use 5% of the allotted space to reference diagnoses and 95% to discuss the frequency, severity and duration of your symptoms and limitations. Explain how they limit not only your ability to work but also your ability to function on a daily basis.


• Before you became ill you were probably an organized perfectionist who was incredibly productive. Everything in your life had its place; I know it kills you it is not that way now. However, this is not the time to be a compulsive, organized perfectionist!

One of the hallmarks of your inability to work is your concentration problems, memory impairment and brain fog. Your life is now an unorganized mess. The SSA needs to see the real you and not a top notch administrative assistant who is articulate and possesses phenomenal organizational and typing skills. Do not typewrite your answers. Always handwrite them even if your answers become illegible. The clarity of your handwriting and the way you answer the questions tells a lot about the severity of your concentration and memory problems.

I remember it took me several days to complete my SSA forms. Your goal should be to have your answers look like it took you days. In fact, if it did take you days, make sure you tell the SSA that somewhere on the form.

Although the primary reason you are unable to work may be due to a physical diagnosis, don't overlook the psychological issues that often arise after years of dealing with chronic pain and fatigue. You want to win your case anyway you can, whether it is due to physical or psychological problems, or quite frequently, a combination of both.

Cool temperatures, humidity and high atmospheric pressure may be associated with spontaneous pain among individuals with Fibromyalgia (FM), new study findings show.

"These results support the belief that weather influences rheumatic pain, albeit in different ways, depending on the (underlying disease) and (the patient's) weather sensitivity,"

Reported Dr. Ingrid Strusberg of the Centro Reumatologico Strusberg in Cordoba City, Argentina, and her colleagues.

Strusberg's team analyzed questionnaire responses from 151 individuals with FM, osteoarthritis or rheumatoid arthritis. Osteoarthritis refers to joint inflammation and pain that most commonly occurs among older adults. Rheumatoid arthritis also features inflammation and pain, but the symptoms arise from an abnormal immune system assault on the body's joints.

In the study, participants reported on their pain symptoms and causes over one year. For comparison, the researchers also looked at 32 healthy individuals. These reports were correlated with meteorological data for the Cordoba area.

The researchers found that for participants with all three conditions, pain was significantly associated with low temperature. In addition, pain was related to high humidity and high atmospheric pressure among rheumatoid arthritis patients, and high humidity among osteoarthritis patients, according to findings published in the February issue of the Journal of Rheumatology.

For those with FM, pain was associated with low temperature and high atmospheric pressure. No correlation between weather and pain was found among individuals in the comparison group, the authors note.

"Our study supports the possibility that meteorological factors can have some effect on spontaneous pain in rheumatic patients."

Reports Dr. Strusberg's team.

Though often termed an alternative treatment, chiropractic care is now becoming more accepted by the mainstream medical community. Almost 20% of American men and women have used the services of a chiropractor at some point in their lives. 80% of those who use chiropractors report significant pain relief, better functioning, and an increased sense of well being. But what theories are chiropractic care based on and what exactly does a chiropractor do?

Chiropractic care is based on the theory that illness and pain are caused by misalignments in your skeletal structure. It sees the body as a connected system, which relies on your bones, joints, muscles, ligaments, and tendons to keep it functioning efficiently. When your skeletal structure is sound, your body should feel healthy and happy. But if parts of your skeleton are slightly off balance, it could cause serious problems, like chronic pain.

Chiropractors aim to solve pain and related symptoms by correcting the imbalances in your skeletal structure. Through a series of techniques, including stretches, adjustments, and manipulations, your chiropractor will restore your skeletal balance, thereby eliminating any pain symptoms.

Fibromyalgia (FM) patients have been seeking chiropractic care increasingly often. Because FM causes numerous tender points all over the body, many FM patients suffer from back pain, neck pain, and leg cramps. In an attempt to solve these problems, many sufferers have looked to chiropractors. Because simple adjustments to the neck and spine can restore the carriage of the whole body, a lot of FM sufferers find that alignments of the spine can significantly reduce pain all over their bodies.

How Effective is Chiropractic Care in Fibromyalgia Patients?

Numerous studies have been conducted analyzing the benefits of chiropractic care in FM patients. A 1985 study asked 81 FM patients to indicate drug or alternative treatments that best relieved their pain. Chiropractic care treatment scored surprisingly high in this study. Another study examined the effectiveness of spinal manipulation in relieving FM symptoms. After just 15 treatments, FM patients suffered from less pain and fatigue, and actually enjoyed better sleep quality.

Types of Chiropractors

Though chiropractors often use many different techniques in their treatment programs, most fall into one of two main categories:

Straight chiropractors are considered purists, as they adhere more strictly to the original teachings of chiropractic medicine. These practitioners tend to focus on performing manipulations to restore body function and relieve pain.

Mixers are chiropractors who combine techniques of manipulation and adjustment with other holistic techniques, including diet, exercise, and massage. The majority of chiropractors are mixers.

Depending upon the type of chiropractor you see, you will likely undergo a variety of different treatment techniques. The most popular chiropractic techniques is manipulation.

In order to adjust the spine and neck, a technique called manipulation is performed. Manipulation usually consists of a short, quick thrust to one of the vertebra in your spine, achieved through twisting, turning, or hand pressure. This causes the vertebra to shift back into its proper place.

When it is performed, you may hear a cracking or popping noise. This might sound scary, but it is actually a healthy release of built up oxygen, nitrogen, and carbon dioxide within the joint. As these gases are released, you should notice immediate relief, though sometimes manipulations can cause slight discomfort.

Manipulations can provide numerous benefits including:

• better range of motion in your joints
• increased blood flow (which helps to release toxins and promote muscle healing)
• increased production of endorphins, your body's natural painkillers
• better pain tolerance

Side Effects of Chiropractic Care

Chiropractors often come under fire from some medical doctors because of the possible dangers of chiropractic care. On rare occasions, manipulations have been known to cause internal bleeding and blood clots. Manipulations are also associated with increased risk of bone fractures in those with degenerative diseases like osteoporosis. More worryingly, manipulations of the neck and spine have been associated with an increased risk of heart attack and stroke. It is recommended that you speak with a health care professional before engaging in any form of chiropractic therapy.

Choosing A Chiropractor

It can be very difficult to find a chiropractor that is right for you, especially if you are suffering from FM. Here are some tips to keep in mind before settling on a chiropractor:

• Be sure to find a chiropractor that is qualified. Chiropractors must be licensed by the state in which they practice. They should also have passed National Board exams Parts 1, 2, and 3.


• Ask friends, family members, and coworkers for recommendations.


• Ask for references.


• Do a phone interview before making an appointment. Be sure to ask about the techniques that are performed and the theories that underlie them.


• Go to the office and check it out. It should be clean, welcoming, and professional.


• Avoid chiropractors that seem dogmatic about one particular school of thought.


• Avoid any chiropractor who promises to "cure" chronic ailments like FM, diabetes, and arthritis.

Hanukkah is celebrated for eight days and nights, starting on the 25th of Kislev on the Hebrew calendar (which is November-December on the Gregorian calendar). In Hebrew, the word "Hanukkah" means "dedication."

The holiday commemorates the rededication of the holy Temple in Jerusalem after the Jews' 165 B.C.E. victory over the Hellenist Syrians. Antiochus, the Greek King of Syria, outlawed Jewish rituals and ordered the Jews to worship Greek gods.

In 168 B.C.E. the Jews' holy Temple was seized and dedicated to the worship of Zeus.

Some Jews were afraid of the Greek soldiers and obeyed them, but most were angry and decided to fight back.

The fighting began in Modiin, a village not far from Jerusalem. A Greek officer and soldiers assembled the villagers, asking them to bow to an idol and eat the flesh of a pig, activities forbidden to Jews. The officer asked Mattathias, a Jewish High Priest, to take part in the ceremony. He refused, and another villager stepped forward and offered to do it instead. Mattathias became outraged, took out his sword and killed the man, then killed the officer. His five sons and the other villagers then attacked and killed the soldiers. Mattathias' family went into hiding in the nearby mountains, where many other Jews who wanted to fight the Greeks joined them. They attacked the Greek soldiers whenever possible.

Judah Maccabee and his soldiers went to the holy Temple, and were saddened that many things were missing or broken, including the golden menorah. They cleaned and repaired the Temple, and when they were finished, they decided to have a big dedication ceremony. For the celebration, the Maccabees wanted to light the menorah. They looked everywhere for oil, and found a small flask that contained only enough oil to light the menorah for one day. Miraculously, the oil lasted for eight days. This gave them enough time to obtain new oil to keep the menorah lit. Today Jews celebrate Hanukkah for eight days by lighting candles in a menorah every night, thus commemorating the eight-day miracle.

Christmas is the Christian celebration of the birth of Jesus Christ, the Son of God, and the savior of all people. With the birth of Christ, Christianity essentially begins; thus, Christmas also celebrates the beginning of Christianity.

Though Christmas is normally celebrated on the 25th of December, strong evidence suggests that Jesus may have in fact been born in the spring. Though many Christians date Christ's birth as the end of the "Before Christ" or BC era, most believe Christ's birth can actually be dated to 4 BC. This is a bit ironic, since the Christian era is thought to begin with the birth of Christ, but actually begins later.

Sextus Julius Africanus, a third century Christian missionary, is believed to have first espoused the theory of Christ's birth as December 25th. This worked well when the Romans later largely converted to Christianity because Christmas could be tied to pagan winter rituals. Historical records suggest some forms of Christmas celebrations dating back to the early 4th century CE. Some, however, argued that Christmas should not be celebrated as a feast date, because of the divine nature of Christ. This position is still held by some Christian groups like the Jehovah's Witnesses.

Most people see Jolly Old England as the source for many modern Christmas traditions, however, England actually banned celebration of Christmas from 1647-1660 in an effort to free the holiday of what was viewed as its pagan trappings and the excess and corruption of the Roman Catholic Church. This was not a popular decision and England reinstated Christmas as a celebratory holiday.

Charles Dickens inspired many of the traditions we now regularly practice as part of Christmas celebrations. His phenomenal classic "The Christmas Carol" published in 1843, changed Christmas to a moderate, family oriented holiday. This differed from past celebrations which often verged on the anti-Christian, and which involved pursuing hedonism with graceless abandon.

Clement Clarke Moore's 1822 poem "A Visit from Saint Nicholas" firmly established the connection between Christmas and Santa Claus. Actually many Christmas traditions are based in Germanic pagan rituals predating Christianity. Many consider Thor to be a frontrunner as an early Santa Claus figure, and the Christmas tree was once a sacrificial tree to the gods, hung brightly with dead animals.

Today, some people feel that Christmas has been corrupted by the commercialism with which it has come to be associated. Still, many Christians feel that even a Christmas with the overt trappings of commercialization has a special feeling that can only be attributed to faith. It can be a time to renew one's faith, or merely come closer to the birth of a religion which sustains many. In touching on Christ's message, even small children may begin to understand the sacred nature of Christmas to Christians.

Of the people we've surveyed, 71% report suffering from allergies, 59% report having sensitivities to smells.

Those of us with FM and/or CFS/ME tend to be more sensitive to many odors and smells than our healthy counterparts. The following tips will help keep your holiday a healthier one.

• Tell people about any food allergies you have before menu planning begins. Even trace amounts of an offending food can trigger a reaction.


• Dusting and vacuuming regularly minimizes dust mites, animal dander and other allergens. Be sure the people you are visiting have vacuumed their upholstered furniture, draperies and carpets before you arrive.


• Cleaning or replacing furnace air filters traps allergens better. Ask your host to check their filters.


• If you are staying overnight, ask that your room is cleaned thoroughly before you arrive, including washing sheets and pillowcases in hot water.


• Ask your host to keep the guest room door closed so the animals are not allowed in your room. If necessary, have the animals confined to another area of the house, such as the basement.


• Ask that your host limits the use of fragrant candles, potpourris and perfumes.


• Ash and smoke can trigger asthma and allergy issues. Ask smokers to do so outdoors.

Kwanzaa is an African American and Pan-African holiday which celebrates family, community and culture. Celebrated from 26 December thru 1 January, its origins are in the first harvest celebrations of Africa from which it takes its name. The name Kwanzaa is derived from the phrase "matunda ya kwanza" which means "first fruits" in Swahili, a widely spoken African language.

The first-fruits celebrations are recorded in African history as far back as ancient Egypt and Nubia and appear in ancient and modern times in other classical African civilizations such as Ashantiland and Yorubaland. These celebrations are also found in ancient and modern times among societies as large as empires (the Zulu or kingdoms (Swaziland) or smaller societies and groups like the Matabele, Thonga and Lovedu, all of southeastern Africa.

Kwanzaa was designed to be an ingathering to strengthen community and reaffirm common identity, purpose and direction as a people and a world community. Kwanzaa was also created to introduce and reinforce the Nguzo Saba (the Seven Principles.) These seven communitarian African values are:

• Umoja (Unity)
• Kujichagulia (Self-Determination)
• Ujima (Collective Work and Responsibility)
• Ujamaa (Cooperative Economics)
• Nia (Purpose)
• Kuumba (Creativity)
• Imani (Faith)

It is important to note Kwanzaa is a cultural holiday, not a religious one, thus available to and practiced by Africans of all religious faiths who come together based on the rich, ancient and varied common ground of their Africanness.

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