Look through the audios
Look through the audios
Listen to the intro and read the outline to this mini course
Listen to a podcast interview with a chronically ill person
Work within your limits — stop before you get tired, let your “energy bank account” grow back up, and only then get back to action
Understand the metaphor: if your energy is a bank account, you want to keep it in the black. Never a negative number (in the red). Don’t overdraw! Rest before you get “into the red.”
When you do something new, increase by just 5% at a time—a little stretch
The pain we feel (eg hopelessness) as a result of how we feel (eg homebound)
Listen to the video or read the script
Just start with breathing exercises, and just one rep to start; rest one day, then try one rep again
Put in your email, then watch the video that appears on the next page; stop when you have a good breath exercise to start with
Turn a video on, move your device away, and just listen to the interview
Turn video on, move your device away, and just listen to the interview or yoga class
Listen to this brief strategy for anxiety/panic/adrenaline rushes
Scroll down to the Chapters and choose just one to listen to
Cover right nostril. Breathe in through left. Cover left nostril, uncover right. Breathe out through right. Breathe in through right. Cover right nostril, uncover left. Breathe out through left. Start again.
Search for an online group in your region / language
Join the Facebook group and look around
Rotate type of energy used, every 15 minutes. Eg: physical, mental, emotional, back to physical
Click through for several formal inventories ("how does fatigue affect your life? how tired are you?") and links to research or critiques of them
Read the intro and one of the sections — maybe “Crash Care Kit Essentials” (page 30)
Try humming for 1 minute — one of the first exercises
Fill out the checklists and worksheet—you’ll come away with better understanding and a strategy for your body
Skim the PDF and pull out a couple things that seem relevant to you; take action on them or ask your doctor
Look ahead and imagine a day when you see these in yourself
Skim this lengthy report from the US Department of Health & Human Services
See if one of these exercises looks easily do-able right now
If you are helping people with Long Covid, read this report—essential reading to hear directly from people with the condition
Read this PDF, replacing "pain" with "fatigue" or your symptoms
Choose the easiest exercise to try for 15 seconds
Look through the posters and choose one exercise to try this week—do it once, then rest for a week before trying again
Meeting you where you are! Look around, find one you like, and think about what it says; feel the meaning in your breath, place a hand on your heart and speak it to yourself
View the tips, bed exercises and encouragement to build toward mobility—even if you can't move right now
Browse the spreadsheet to understand what it shows—watches, straps, apps, devices recommended by people with CFS
Browse the website and watch videos or read the resources
Browse this list of curated books
Skim the page and imagine your physical nervous system healing, calming and connecting
Scan the menu of comprehensive self-guided modules
Huge list of potential treatments in wiki style—scroll to the bottom to see them!
Read the tip sheets. Print the PEM info sheet. Share it with people
Choose a short reading to read or listen to
Share your email and take a quick quiz
Read the outline of the tutorial, and the benefits of pacing; which one would help you the most?
Get information for sufferers, healthcare providers, researchers, innovators and government
Learn your rights and options
Read recovery stories, share articles and contact them for services
Read this short webpage from the Long Covid Research Fund
Read poems and short articles about “balancing life’s joy and heartache”
Read through resources including: exercise and pacing, dysautonomia, employment and disability benefits, and peer support
Choose a positive idea and repeat it to yourself
Lie on your back. Breathe through your nose, gently. Inhale 4 seconds, exhale 6 seconds. Feel your belly and back press outward. Take it easy. Do this 10 minutes when you wake, 10 minutes before bed. Do it daily
Read the encouraging article about the science and practice of how a doctor prevented long covid
Email edyong210@gmail.com to get free access to the audio version or the written article; share widely!
Email edyong210@gmail.com for free access to the audio version
Email edyong210@gmail.com for free access to the audio version
"It can be a lovely thing to actually reassure somebody, ‘You need time, you need to give some respect to this process.’”
Read through a few tweets from this physiotherapist
Copy/paste these directly to ChatGPT for a cognitive shortcut for doctors, daily life and mental health
Move your body in a "full body yawn" like a cat does when it gets up from a nap
Think about how to bring stability to each of the 4 nested systems in your life (process, person, context, time)
Skim the article to find treatments your doctor can try
Read this short article and think about what aspects of your health are "dynamic"
Learn about a Twitter/X community discussing life with chronic illness
Read or listen to a short essay about holding and listening to one another during challenges
Put on your science hat for a "who dun it" article about sickness, the nervous system and why each person's condition is unique
Read over the tables and the concept of “submaximal effort” for treating fatigue
See all published research by Nancy Klimas, who investigates causes and models in conditions like chronic fatigue and long covid.
Understand the mechanism they suggest is at work behind ME/CFS
They chose 34 cohort studies and looked at all the symptoms they showed. There were 100+ different symptoms and they varied widely
Interview with the creator of a Long Covid Recovery Program (Gupta) in an academic journal
Print and bring to your doctor—it was written by Mayo Clinic for medical experts!