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Many small steps

What really helps with fibromyalgia

Author: Kerstin Goldstein
Last updated: 12. June 2025

When life with fibromyalgia feels overwhelming, it’s natural to long for an easy solution.

I know how disheartening it can be when nothing seems to work the way it once did. When you feel like you’re trying so hard, yet standing still.

But real change begins right there — not by fighting against your body, but by learning to listen to it with kindness. By accepting what is, and giving yourself permission to explore new ways forward, one small step at a time.

In this blog article, I’ll share why there isn’t one single miracle tip — and how many small, conscious steps can make a real, noticeable difference over time.

Don’t look for the “jack of all trades”

When talking to people interested in my fibromyalgia coaching, I get asked one particular question again and again:

“What is THE ONE tip to make me feel better?”

Ideally, you would like a clear answer, a kind of miracle cure. A solution that works quickly. And I understand that. Because when fibromyalgia dominates everyday life, the desire for relief is great.

But I have to be honest: There is no such thing as the perfect tip. At least I haven’t found it yet.

However, what I can say – from experience, from conversations with many people affected and also from my own story: it’s the many small changes that can make a big difference.

Your body works differently

A body with fibromyalgia reacts more sensitively. The “battery” is drained more quickly – and is not so easy to recharge. What is not a problem for other people can throw you completely off track.

That’s why it’s not about changing everything at once – it’s about making conscious decisions that give you energy instead of taking it away.

Examples from everyday life

Whether you eat french fries or quinoa salad for lunch – it doesn’t make much difference if you choose fries occasionally.
Whether you do 10 minutes of back training today or prefer to stay on the sofa – that doesn’t change much at first.
And whether you meditate tonight or not may not matter for the moment.

Each of these situations is not a drama in itself. But they add up.

And that’s where the power lies:
When you start to consciously make different decisions, things can change.

What good or less good everyday actions add up for you?

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7 small tips that can make a big difference over time

Let me share a few ideas with you – all suitable for everyday use, easy to implement, but effective if you incorporate them regularly.

1. Prepare your energy beforehand

Before important appointments or challenging moments, it’s worth taking a few minutes to gather some energy.

Take a short 5-minute break: Try a breathing exercise or simply place your hand on your heart.
A small energy-boosting snack like a handful of nuts or a banana can do wonders.
Schedule a calm moment before your activity – no calls, no rushing. This allows your body to store up energy when it matters most.

2. Say no more often

Saying no isn’t rude – it’s an act of self-care.

Briefly ask yourself: “Does this do me good, or does it drain me?”
Start small: Decline an invitation when you feel you need rest.
Stay kind and clear – it creates space for genuine connection.

3. Move – but in a way that suits you

Your body doesn’t need performance – it needs kind, mindful movement.

Examples: gentle shoulder rolls, neck stretches at your desk, relaxed walking.
Use small windows of time: a short break, a walk around the house, a few conscious movements before bed.
Combine movement with awareness: Notice how your muscles feel, how your breath flows.

4. Allow yourself breaks – even when “nothing’s done”

Breaks are not a reward system – they’re your body’s basic need.

Take short conscious breaks every 25 minutes (2–5 minutes): Silence, deep breaths, eyes closed.
These “mini power breaks” help prevent exhaustion.
Especially in the afternoon, a short break can work wonders.

5. Observe your eating habits – without pressure

Nutrition is a personal journey – not a rigid plan.

Keep a simple food journal: What did you eat, and how did it make you feel?
Try small changes: more water, less processed food, balanced combinations of protein, healthy fats, and complex carbs.
Listen to your body – not to a passing trend.

6. Create rituals for winding down

Rituals help your nervous system let go.

Example evening ritual: a warm foot bath, gentle breathing exercises, soft music.
Whether morning or night – a consistent ritual signals to your brain: “It’s time to relax.”
These small habits can reduce stress and improve your sleep.

7. Celebrate small wins

Every mindful step counts – even if it seems minor.

If you took a break: acknowledge it!
Try a weekly habit: Write down what felt good – even one sentence is enough.
When you repeat something positive: Reward yourself with a favorite tea, a short walk, or a quiet moment just for you.

Which of the 7 little tips mentioned will you try out first?

Woman In Sportswear With Water Bottle Relaxing

My personal approach to dealing with fibromyalgia

I firmly believe that every person affected by fibromyalgia can find ways to cope better with the disease. It’s not about “curing” in the traditional sense, but about understanding your own body better and developing methods that make everyday life easier.

Through targeted coaching and an exercise program tailored to you, you can learn to regain control of your body and live your life with more energy and joy again.

Mindfulness in everyday life – consciously experience small moments

With fibromyalgia in particular, everyday life can quickly become overwhelming. Mindfulness helps you to feel more centered again. You don’t have to meditate for hours on end. Just a mindful moment while brushing your teeth, a conscious glance out of the window or a deep breath can reconnect you with yourself.

Ask yourself regularly: How do I feel right now? What do I need now? – These little check-ins are like signposts throughout the day.

Your own rhythm counts – not that of others

With fibromyalgia, it’s easy to compare yourself: Why can she do it, but I can’t? Or: I should be able to do more. Your body has its own rhythm and following it is not a weakness – it’s a form of self-care.

If you know your own rhythm and respect it, you will have much more ease. You don’t have to function like others. You can do things your way.

Start with a mini morning routine

You don’t have to get up at 5 a.m. and do an hour of yoga. But a short, conscious start to the day, a soothing morning routine can make a big difference – especially with fibromyalgia.

Perhaps you could take two minutes in the morning to stretch, take a deep breath or consciously ask yourself while brushing your teeth: “What do I need today?” or “What is my intention for the day?”

It’s not about big changes, but about small signals to your body: I’m here for you.

What is your intention for today?
Mine is: “I take a deep breath when I realize I’m getting stressed.”

Incorporate exercise into everyday life – without a fixed training plan

If fixed training times are too much for you, then spread your exercise throughout the day. A few shoulder circles at your desk, a ten-minute walk after dinner or a short stretch before going to bed – it all counts.

Realize that every step, every little movement is a yes to you. You don’t need a plan to be active – just the willingness to invite movement into your everyday life. My “Fit by Intuition” exercise programs support you in this.

Conclusion: Many small steps lead to the goal

Fibromyalgia is complex – and as different as we humans are. There is no single solution. But you can make a big difference with small, conscious steps.

If you find out what is good for you and incorporate it regularly into your everyday life, your life will become easier. Not overnight. But noticeably over time.

And if you would like support in doing so: In my coaching program, we go exactly this way – step by step, at your own pace.

You don’t have to change everything at once. But you can start today.

👉 Don’t feel like struggling through all the small steps on your own? As a Fibro Coach, I will be happy to accompany you. Let’s talk about whether my Fibro 1:1 Coaching is right for you.

Let’s talk