PART 3: PLAN of ATTACK

It's very important to realize this is NOT just a victim's "response to RLS" plan, but it is a full, predetermined, and persistently carried out PLAN of attack. You can't wait for the RLS to show up. You have to have an offensive and preventative plan already put into action.



Many people with RLS become afraid to go to bed, because they are afraid the RLS will show up. I always tell them, "What's to be afraid of? It's no surprise. You have to COUNT on it showing up."


That means, you start your plan in advance of getting into bed, and have your plan in full swing before you ever hit the bed.



BUT....what if the RLS doesn't show up?
You should be so lucky! Seriously, though, if the RLS doesn't show up, you've got nothing to lose.

YOU'LL GET PRACTICE! It's best to practice your Plan of Attack when you aren't experiencing a bad attack, anyhow.

YOU'LL FEEL EMPOWERED! You will learn to feel prepared and empowered, before you ever get to bed. This will prevent feelings of victimization WHEN (not"if") the RLS shows up.


NO MORE PANIC! You will begin to recognize the start of an RLS attack and avoid going into a full, unprepared panic or victim mode of thinking.



START EARLY Your Plan of Attack for a good night's rest begins well before you get to bed. Start with a practiced routine of winding down and be sure to let others in on your wind down routine, so they can help you stay on track.

In a good wind down routine, you might do some, or all, of the following.
---Take nighttime medicines which need time to start working.
---Start with a large hot mug of relaxing herbal tea.
---Play Minesweeper, followed by Solitaire. If you play the same two games every night, your body will start seeing it as a signal that you are winding down and preparing for sleep.
---Sit in a hot tub, or take a hot bath, so your body is relaxed.
---Check your "to do" list and pile of bills, making sure there won't be any major surprises in the morning.
---Adjust window shades, aromas, lighting, music....in other words, prepare your bedroom.
---Go to bed, in a quiet frame of mind and maybe take along a favorite "thing" that makes you happy.



FINALLY, in BED!
Once you're in bed, you will automatically begin the part of your Plan of Attack that helps you get to sleep. For instance:
---Take two fast deep breaths and feel your body sink into the bed.
---WIGGLE!!! Snuggle on your partner's side of the bed, and then leave him/her over there, and have all the rest of the bed to yourself. Get comfortable. Make sure you have plenty of wiggle room and settle down in a position you enjoy.

---Concentrate on a pre-planned idea, such as a dance or exercise routine, or a project, or even imagine a walk around your block.
---Music might make concentration easier, if you pick something that you can listen to, intently, for instruments, words, or changes in rhythms.
---If you feel your legs wanting to move, repeat this process ONCE, starting with the two deep breaths and the wiggle. If it doesn't work, then employ ZERO TOLERANCE!


Get out of bed, and begin applying the RELIEF PLAN.



This is just an example of a Plan of Attack for "getting to sleep". You would develop a similar plan for other situations. For instance, have your plan ready and put into play before you get on an airplane. Have your actual bag of tricks with you. Tell the attendants you want to be last to board, but have them put your carryon bag above your assigned seat for you. Have your food, book, and other distractions ready to commence as soon as you sit down.

Know exactly what you will do the minute a hint of RLS shows up. COUNT on it showing up! Will you stand up, use your push-cush, stretch, simulate walking, start brushing or massaging, ask for water in your thermal mug that has the herbal tea bags, etc. etc.

And of course, if none of this works, then as soon as it's possible to initiate a Relief Plan, DO IT!!! Get up and walk that aisle.


"Having" a plan of attack, and "effectively using" a plan of attack, are two different things. It can take many months to develop and perfect an effective Plan of Attack. Depending on your tricks, they can require time to learn the skill (i.e. concentrating on music) or time to adjust (i.e. getting the right dosages of medications).

Go to RELIEF PLAN

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