Pacing (CFS/ME / chronic pain) Activity pacing — stay within the "energy envelope." Do a fixed quota of activity regardless of how well or unwell the patient feels (prevents boom-bust cycle). Use a symptom diary to establish baseline tolerance, then very gradually increase (by no more than 10% per week). Rest is scheduled, not collapse-driven. This is the active rehabilitation principle for CFS/ME per NICE NG206.
Graded activity (fibromyalgia / chronic pain) Aerobic exercise is one of the most evidence-based treatments for fibromyalgia — reduces pain intensity by 20–30% (NNT ≈ 3 for ≥30% pain reduction). Start very low (5–10 min walking), increase by 2–3 min every 1–2 weeks. Water-based exercise (hydrotherapy) has lower pain impact. Goal: 30 min moderate intensity 3–5× per week. Physiotherapy referral for supervised programme.
Sleep hygiene Poor sleep dramatically amplifies pain perception and functional symptom severity. Evidence for 1–4 hours less sleep per night causing 10× amplification of pain sensitivity. Consistent sleep schedule, dark cool bedroom, no screens 60 min before bed, CBT-I for insomnia (IAPT). Low-dose amitriptyline improves sleep in fibromyalgia and MUS patients.
Stress and psychological skills Mindfulness-based stress reduction (MBSR) — 8-week programme — reduces fibromyalgia pain, IBS symptoms, and anxiety by 25–40%. Breathing exercises for functional symptoms (slow diaphragmatic breathing reduces autonomic dysregulation). Relaxation techniques (progressive muscular relaxation). IAPT online resources available without GP referral (self-refer): www.nhs.uk/mental-health
Social engagement and purpose Social isolation worsens all MUS conditions — chronic pain, fibromyalgia, CFS/ME, depression, anxiety. Meaningful activity, volunteer work, peer support groups. Social prescribing via GP link worker — community connections, voluntary organisations, green social prescribing (gardening, outdoor activities). Reducing sick role identity.
Reducing reassurance seeking Reassurance seeking (checking symptoms online, repeated GP appointments for the same symptom) is a compulsive safety behaviour that maintains health anxiety. Agree with patient: specific scheduled GP appointments (not crisis-driven), no repeat investigations for stable symptoms, no symptom checking apps. This is a key target of CBT for health anxiety.
Diet (IBS / functional GI) Low-FODMAP diet (dietitian supervised) — reduces IBS symptoms in 70%. Regular meals (3 meals + 2 snacks — prevents gut hypersensitivity from prolonged fasting). Reduce caffeine, alcohol, carbonated drinks (gut irritants). Increase soluble fibre (oats, flaxseed) gradually. Probiotics (Alflorex — Bifidobacterium longum 35624) — modest evidence for IBS.
Patient education resources NeuroSymptoms.org (FND — free, evidence-based) · The Mighty (chronic illness peer support) · Pain Toolkit (paintoolkit.org) · ME Association (meassociation.org.uk) · Action for ME (actionforme.org.uk) · IBS Network (theibsnetwork.org) · CALM (fibromyalgia — calmscotland.org.uk). Social prescribing to local MUS/chronic pain support groups.