10 Non-Tech Ways to Manage RA and Other Chronic Illnesses

The information you record in yoursymptom diary可以帮助您的医疗团队定制您的治疗方案。使用笔记本电脑或漂亮的日记来保持你的感觉如何记录。你不妨事跟踪：你的痛苦（严重程度 - 疼痛量表1〜10疼痛描述), morning stiffness, medication, supplements, exercise, food, quality of sleep, energy, stress. Jot down your impressions. Include questions you might have. What do you think worked for you and what didn't.

利用一个老式的日历来跟踪约会和其他重要日期。它显示在您的家里显眼的位置，记得要检查它定期。我建议做在周末，而且你去睡觉每天晚上之前看到第二天/周什么事。您也不妨随身携带一个小本子议程，这具有讽刺意味的是快了很多，当谈到进入约会。只要将其打开，以适当的日期和输入详细信息。

Transfer your medications and supplements into adosette, or pill keeper (pictured), to ensure you stay on your regular dosing schedule. I use separate ones for each time of day. Alternatively, you can ask your pharmacist to put your pills into a blister pack, where the medications are organized by time and day and sealed into little foil-backed compartments.

The stress and pain of a chronic illness can negatively impact your sleep. Be conscientious about your睡眠卫生。保持卧室阴凉，并确保它是一个技术不走区。找到适合你的睡眠风格的床垫。与被抚慰你的床单上它。我喜欢脆床单和羽绒被。我丈夫说我已经创建了一个nestwith all the pillows I use to support my neck, arms, and legs.Test your sleep smarts看睡了精明的你。

Learn to manage your mind in order to slip into sleep. Here are two strategies:

1. Do the “cognitive shuffle。” (No, it's not some kind of new dance move.) First choose a word without repeating letters, such as “doze.” Then, list as many words as you can for each individual letter. Chances are you'll be asleep before you reach the final letter.

2. Cognitive Behavior Therapy for Insomnia（CBT-I），被证明是非常成功的。在CBT-I您将学习如何解决你身边睡眠消极的想法。

Cold和hotpacks are my first line of defense in themanagement of pain和炎症。根据疼痛的类型，我会变成一个或其他。有时候，我会冰与热之间交替。

Keep an assortment of different-sized ice packs in the freezer. Remember to place a cloth underneath to protect your skin. Or perhaps heat is what is needed to soothe your muscles and banish your aches. Listen to your body and you'll know what you need.

Maintain, retain, and sustain your mobility, strength, and endurance with exercise. You don't have to花了很多钱在锻炼或设备享受优惠。有没有必要的钟声，口哨，并跟踪记录每一步，呼吸和心跳。有时你会得到更多的，如果你做到这一点，将您的身体的简单的快乐行使。

There are lots of devices available that will help you keep track of things, but outsourcing your memory work may cost you. Ward offdigital amnesiaby exercising your brain just as you would any of your other muscles. Work on remembering phone numbers, birth dates, appointments, and other things that are important to you, instead of relying solely on your apps and social media updates.

这很容易，当你感到受了很多痛苦和疲劳的冬眠。通过实施自我保健战略，滋养成为一种习惯防止冲动隐藏relationships。Buffer yourstress, get support, and have fun by doing something you love with your nearest and dearest. When you get together in person not only do you pick up information fromnon-verbal clues, but you also get to bask in the warmth of a smile, or get comfort from a hug or the touch of a hand.

Thunderstorms, crashing waves, bird calls; whatever tune nature is playing, it's been packaged and sold. Make time to get a dose of the real thing. Engage in some森林浴场(the Japanese practice of being在树木的存在), beach combing, or even a mindfulness exercise . Spend time in nature to have a positive impact on your mood, cardiovascular health, andimmune function,它可以prote来ct you from viruses and infections. Go outside and let性质工作它的魔力。