Advice about Pacing and Fatigue (covid recovery)

[natswright]

So, as I slowly recover (officially I was clear of covid 7th Oct and was out of hospital on the 21st) I find the tasks I do gradually increases.

As you'll see from my previous posts, I tried playing some computer games, just for 30 minutes. I enjoyed this and it took my mind off things greatly, but after I do find I have to lie down for an hour as fatigue hits.

I also headed to my bedroom around 4.30pm as I felt fatigued after making a sandwich for my dinner.

Now yesterday was fairly busy, once a week I have to use a vaginal dilator for 30 minutes and this is quite an intensive task. I cannot get away from this task, it has to be done for medical reasons.

Other things that day were feeding the cat and washing a few dishes, getting dressed, and making lunch. Over the day there are probably 4 hours surfing the internet and when I rest for a few hours, I listen to an audio book.

I do have a busy mind though, that unless its distracted, can overthink and cause anxiety!!

That being said, these videos for exersise, i'm like, if I did these, i'd be exhausted?? Or would I?

blf.org.uk/support-for-you/...

Seems daunting.

Think is, I'm approaching a month of recovery, and the doctor in the hospital seemed to think I'd be back at work in a month.

I feel far from going back to work!

I understand that the recovery curve picks up over time, and the fatigue attacks no longer come with anxiety, which makes them manageable, I just lie down and listen to Thunderstorm sounds on spotify which I find relaxing.

But, for normal pacing, and the resting required, its the rests that get me. Sometimes I can get engrossed in an audio book and relax. But many times my busy analytical mind wanders and wants to think.

I did think about getting a book on mindfulness!

Essentially, I get bored easily, and am finding recovery very tough. How do I fill the time and not exhaust myself!?

Do we have others here with the same analytical minds that want to understand everything? Mine never switches off.

I had a good nights sleep, and feel a bit drained this morning, although first thing I often do, but then pick up.

I just hope i've not exhaused myself these last few days of feeling good, as the tasks I've done are mostly essential ones.

PS I have looked at the spoon theory

I Woke up today feeling washed out and a bit down if I'm honest. How can I exercise if I get exhausted doing basic tasks to just exist? Do I cut down computer time? I'd go mad if I had to sit and do nothing but listen to music, I just can't do that.

[knitter]

Mindfulness and meditation to help still the ‘ busy ‘ mind .I first joined a meditation group with a reputable tutor, but that may be difficult for you in your recovery .

The OU future learn do a free on line course from Monash Uni.

on mindfulness.

Future learn have other free courses too.

You tube have videos, check out Jon Kabat Zinn and Jud Brewer on meditation.

On line free jigsaws.

Colouring books.

Relaxing gentle music.

Puzzle books.

Knitting or crochet .

I used to listen to a tape of rain and thunderstorms on my Walkman when my anxiety was really bad years ago.

Can you try a bit of gentle exercise lying or sitting on your bed at first ….a few stretches , then chair exercise …..just a few at first . Gradual , gentle baby steps .

The NHS website has some good tips on recovering from Long Covid .

I have the BLF exercise DVD .

But I find Meditation and mindfulness help calm , with gentle gentle nose breathing.

Check out your breathing pattern when you are surfing the net , it’s amazing how the breath can alter and speed up without realising .

Stop , check and relax shoulders and diaphragm ….gentle gentle nose breathe .

Sorry for the long reply …..just a few ideas

[Alberta56 in reply to knitter]

That all sounds excellent advice, Knitter. Hope it helps.

[natswright in reply to knitter]

I did a few sets of ankle exercises, to strengthen my calf muscles. 2 sets of 5 while in bed. Maybe I should stick with these as leg lifts and arm stretches seem to be very tiring!

What I was getting at was the resting. All I do is either nothing, listen to music or an audio book. I guess I was getting at, are there any other rest tasks, i'm terrible at resting!!

[Bevvy in reply to natswright]

I think there are many “resting” tasks and knitter has given you some excellent suggestions.Resting doesn’t necessarily mean just doing “nothing, listening to music or an audio book”.

One thing I do is “painting by numbers “ which I find really helps me mentally. You need to concentrate hard and it means my mind switches off about other things. I do have to vary between sitting and standing and purchased a sloping board to not strain my back too much.

I am wondering if 4 hrs surfing the net is helpful? Lots of studies are showing that the light from such screens isn’t good… it can disrupt sleep and that isn’t great in your case. When I am reading I use a kindle (not kindle app) and know lots of research went into them regarding screen light. I know I am far more comfortable reading from kindle than my iPad….

[natswright in reply to Bevvy]

Oh, I was lead to believe that rest meant rest! I have a small sketch pad and my start sketching.

Sadly I have only a tablet for Kindle! Maybe it's the screen that causes the tiredness. I have books to read too and photography to do, the does not always involve screens.

I'm ironically in the IT industry and many of my hobbies involve computers. Maybe this is why I struggle?

[Bevvy in reply to natswright]

It’s all a bit of a vicious circle. Rest can mean different things and resting by not doing anything has pros and cons. The more you can calm your mind (which is why I do painting by numbers) the better rest you may get…..Try being away from screens a bit more and read real books. IF you finding that improves things maybe try a kindle..? I am an avid book reader and love my kindle. Due to my ME/CFS I find holding books quite difficult. So love fact I can alter screen light and get in a comfy position to read via kindle.

[Jaybird19]

Your mind wants to know things you say. I find i spend too much time on line here, seriously there is so much information on line that I can look up on so many subjects. One thing leads to anotherThere are courses on all sorts of interests

I did a free university course on volcanos with Iceland University but it was only a taster of 6 weeks . ( I have an interest in geology which has a very wide range over millions of years ).Teds talks cover many other subjects briefly and Live Science keeps me occupied with a wide range of information and can lead to needing yet more info on some subjects . Unfortunately those two re American sites Only one problem is that I spend too much time doing this and not getting the exercise I need. I hope this helps a little

Good luck .

[Karenanne61]

I revisited tapestry and embroidery during lockdown. They are great for busy minds as you have to concentrate so they totally absorb your mind. If you google beginner embroidery kits you will find lots. As so many young people do them now they are not just flowers and twee cottages, unless you like that. Sometimes doing nothing can make us more tired than having a busy (for us! ) day.

[natswright in reply to Karenanne61]

If I stay at my parents, my mam will teach me to knitt!! Great ideas! I already started doodling in my diary!

Chair

[Troilus]

Hi Nat.I started to reply to you a while ago, but it turned into a thesis!

The problem is that there are so many elements involved in managing fatigue it becomes very, very complicated.

I did try to find something that will explain it all in a succinct manner, but I didn’t manage.

So, I’ll do this bit by bit, starting with the first piece of good advice I was given, and that was ‘Listen to your body’

What does that involve? We’ll initially, it means becoming aware of everything that is going on, all of your symptoms, even the insignificant ones you hardly even notice.

I sat with a piece of paper beside me, and whenever I noticed something even the slightest bit odd I wrote it down. This made me aware of everything that was going on. I could then make a mark next to each symptom to indicate whether it was intermittent or constant.

The next step on this paper trail is to note when they occur.

To do this you will need a chart. Record your activity, what time you start it, how long you do it for, any immediate symptoms (even the tiny insignificant ones) and another column for how you are feeling later - even the next day.

This will feed into managing your fatigue. Once you know what occurs, when it occurs etc you will be in a better place to manage your activities.

For example, one very minor insignificant symptom I had was a slight tingly on the soles of my feet. It didn’t hurt and wasn’t annoying. Just there. But then I noticed that some days it went up to my ankles (like ankle socks)or even my knees. I learnt that on these days the ankle and knee sock days, I had to be very careful what I did - ignoring the socks had big repercussions. Eventually, over time, the whole tingly thing went away.

I have lots more I could add, but I will leave it there.

[Mooka]

Have you looked at Pilates. You should be able to find some online videos. The class I do is stretching rather than aerobic. It’s important to keep your muscles working as you will need them again in the future and they get lazy if not used. Whatever you decide I hope you feel better soon.

[Angelagone]

I do feel for you. My youngest daughter is recovering from covid. She came out of quarantine on the Sunday and was back at work on the Monday it's left her feeling like a chewed up rag and very down in the dumps.

[strongmouse]

The basic principle of pacing is first finding your window of activity. That is discover your base line over a day whereby the amount of activity you do doesn't make you feel worse and then work out the most you can do without crashing. You may find that you can do the base line activity with no ill effect. This might be quite simple with lots of breaks. So half and hour activity, which includes things like cleaning teeth, personal care, making breakfast, getting dresses, sorting out medications, replying to emails. Doing all these at once may make you feel worse, but breaking them up may enable you to do more over the day. It simply takes loonger because you build in breaks, of say half an hour between each task. If on some dayd you need to do more find the maximum you can do without becoming worse. As you recover you can slowly (very important) do activities for longer. If you find yourself getting worse then go back to your base line.

Recovery from viruses are not even. The aim is to give your body the chance to recover as much as possible. There is a book about Better Recovery from Viral Infections by Dr, Darrel Ho Yen. It also includes nutrition, and health habits.

The sppon theory is a good way of explaining it. Each day you will need to learn to listen to your body and stop before you become exhausted. At first it is hard but breaking each task down into manageable one with rest in between hopefully will allow your body to improve.

Exercise can be very basic: walking up the stairs, doing stretches sitting down. Find things to do which take less energy and vary your activities. Half an hour on the computer (computer time does take up mental energy and too much at one go isn't helpful) get up and do something else. Perhaps followed by rest on the bed, followed by reading a book you enjoy, then choosing a healthy meal to make later. Break tasks down to manageable chunks. Mindfulness, contemplation, time for reflection can all be useful ways of slowing down and being in the moment and energy giving. Do things you enjoy but in moderation.

[natswright]

Yeah, This is what many have said, and to an extent its what i'm doing. I'm just not very good at it and the apixaban medication i'm on seems to cause breathlessness (doc wants me off it asap because the side effects are horrendous)

I tend to dwell on the thoughts of feeling unwell (i'm just starting to learn mindfulness to help this) and this can make me worse.

I am making progress, but the slow speed really gets to me some days and despite living with my parents, I'm struggling some days.

Like today, woke with a tight chest, felt breathless. Maybe i'm a bit worried as I have a work meeting today?

But I have to manage alone again in a week or two and hopefully get to the shops on my own!

The recovery time has shocked me, I'm 4 weeks on from hospital discharge, 6 from beating covid, but I'm still very weak. Making progress, but the experts are not wrong when they mention 3 - 6 months for recovery!