Stress avoidance is preventive, using self-observation to identify stressful situations and then taking measures to avoid them.

Limiting Exposure to Substances, Situations and Media

Many people with CFS and FM are allergic or sensitive to foods and/or chemicals. Other stressors include situations that produce sensory overload and media. 

You can reduce symptoms by avoiding foods and other substances to which you are allergic. Also, if you are particularly sensitive to light, noise or crowds, or experience sensory overload in other ways, avoiding those situations can help you control symptoms. For example, try shopping or eating out at "off hours." Wear sunglasses and earplugs to reduce sensory input.

Many people with CFS and FM are selective about their exposure to television and movies, avoiding material that is emotionally arousing or has rapid scene changes.

Limiting Exposure to Some People

Some people with CFS and FM find interactions with people who are anxious, negative or demanding are the cause of disabling stress. Possible responses include talking with the person, limiting contact, getting professional help, and ending the relationship.

Pacing

Pacing strategies lessen stress. Reducing activity level, scheduling activity based on priorities, having short activity periods, scheduling important tasks for your best time of day, taking regular rests, and taking time for meditation or prayer all help control stress.

Order

A disorderly physical environment can be a source of stress. Creating an orderly environment by decluttering is a way to avoid stress. For how-to ideas and a success story, see the article Illness and Housekeeping on the self-help program web site and the FlyLady website.

Routine

Another way to reduce stress is through routine: doing things in familiar ways and living your life according to a schedule reduces stress by reducing decision making. 

It takes more energy to respond to a new situation than it does to something familiar, so by reducing the surprises and novelty in life, you reduce your stress. For information on how to create daily and weekly schedules, see the Planning pages.

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