Managing fatigue
Fatigue in long COVID, post-viral fatigue, is not the same as the normal feelings of being tired or sleepy. It’s a type of extreme tiredness or feeling of being 'wiped out' that continues despite resting or getting a good night's sleep.
Fatigue can affect you physically and mentally
If you have fatigue, you may notice it occurs even after small tasks and limits your usual day-to-day activity. You may find it difficult to walk up stairs, do normal chores or even get out of bed. Moving at all may take an enormous amount of energy.
Fatigue can also make it harder for you to think, concentrate, remember things or even find the right words.
Fatigue affects us in different ways. It can change from week to week, day to day or hour to hour. Sometimes you may lose your motivation to do anything because you're so tired and know that even the smallest task will leave you exhausted. This can be difficult to explain to family, friends and colleagues.
The most effective way to manage your post viral fatigue is to have a routine that includes the 3 Ps:
- pacing
- prioritising
- planning
This will help you conserve your energy when you're completing your everyday tasks and helps make sure that you have enough energy throughout the day.
Do not be tempted to overdo things on 'good days' when you're feeling a bit better.
You can find out more about the 3 Ps on the Your COVID recovery website.
The Royal College of Occupational Therapists has produced a guide which applies the 3 Ps Principles. For example;
- bathing and showering
- dressing
- cooking
- housework
Pacing is the most important management strategy for Long COVID. Watch this video on 'The Why, When and How of pacing' – Long COVID's most important lesson to find out what it is, and how you can do it.
Tips for managing extreme fatigue
Members of the long COVID peer support group recommend taking time to learn about and understand pacing. Everyone is different and you can use advice and tips to find ways to manage your fatigue that work for you. Most importantly, listen to your body and be kind to yourself. You could:
- concentrate on the good days and accept that you will have bad days. Try not to let this get you down
- listen to your body. When it’s telling you to rest, do this rather than resist it. Using your brain can be extremely tiring as well. Over time you may not feel the need to rest so much
- try to go to bed when you get tired rather than sit down and sleep in a chair. Have a proper rest, close your eyes, concentrate on your breathing, and switch off completely
- use an app to help you meditate when you lie down or to concentrate on breathing. Listen to music, don’t read or use your phone
- take 5 minute pauses throughout the day to recharge. Clear your mind and do nothing. Write messages on post it notes and stick these around the house, on the fridge and on mirrors reminding you to pause and for 5 minutes think and do nothing
- do not feel guilty about sitting down and doing nothing. This is all part of pacing
- plan in more rest time if you know an event is coming up, both before and after it. Pacing is all about routine, planning and organising which can be frustrating and feel very boring if you used to love doing things spontaneously. For now though, just try and accept that you cannot always do what you want to
- drink plenty of fluids. Avoid caffeine and large, heavy meals. Eat regularly to maintain blood sugars
- check whether any medications you may be on have side effects which could cause fatigue. You could discuss this with your GP or pharmacist
- find flat and circular walks, with benches. Woodbank Park is a great for this
- use garden kneeling pads for sitting on if you’re out for a walk and need to have a sit down on a wet bench. They're small, light and you can carry one in your bag
- try to accept that, for now you just need to go everywhere a bit slower