For many people, COVID-19 is something they overcome in a matter of weeks. However, for others, the effects linger long after the initial infection, leading to what’s known as long COVID or post-acute sequelae of SARS-CoV-2 (PASC). Living with long COVID can be incredibly challenging, as symptoms like fatigue, shortness of breath, brain fog, and muscle pain can persist for months. If you or a loved one is navigating life with long COVID, it’s important to know there are ways to manage the condition and take steps toward recovery.
Here are some practical strategies to help cope with long COVID.
1. Get in touch with Osteotherapy
The first step in managing long COVID is to get in touch with Khush Mandaviya at Osteotherapy.
The Perrin Technique is based on the concept of ME/CFS & Long Covid primarily being biophysical rather than a psychological disorder. Physical components have always been included in the internationally recognised criteria that verify the diagnosis of ME/CFS. These include sore throats, tender lymph nodes in the neck and armpits, and muscle and joint pain.
Because the symptoms of long COVID can vary greatly from person to person, it’s crucial to have a specialist who can develop a treatment plan specific to your needs. Whether you're experiencing respiratory issues, fatigue, or cognitive difficulties, addressing each symptom individually is key.
For example:
Fatigue: pacing strategies or medications may help with energy management.
Respiratory issues: Breathing exercises or respiratory therapy could be part of your recovery plan.
Cognitive symptoms: If you're dealing with brain fog, cognitive rehabilitation techniques may help improve focus and memory.
2. Manage Your Energy Wisely with Pacing
One of the most frustrating aspects of long COVID is the profound fatigue it can cause. Many people with long COVID experience what’s known as post-exertional malaise (PEM), where physical or mental exertion can lead to a worsening of symptoms.
To manage this, try pacing. This involves balancing activity with rest and avoiding overexertion. Instead of pushing through fatigue, listen to your body and rest before you get exhausted. Plan your day in a way that spreads out activities, leaving room for rest periods in between. By pacing yourself, you can avoid the cycle of overdoing it and crashing afterward.
3. Gentle Physical Rehabilitation
Physical activity is crucial for recovery, but it must be approached with caution. Seek some manual therapy treatment prior to trying any exercise. Osteopathy and physiotherapy can support with this.
For those with long COVID, gentle exercise is essential. Activities like short walks, light stretching, or yoga can help you regain strength and improve your stamina over time.
However, it’s important not to push yourself too hard. If these movements are working out too strenuous then lymphatic drainage massage of the spine and brain will be recommended. Look for your nearest Perrin practitioner.
Starting small and gradually increasing your activity level is key. Start with some physical treatment, working with your therapist slowly phase in gentle exercise.
4. Practice Breathing Exercises
Many people with long COVID continue to experience difficulty breathing or shortness of breath, even months after infection. Practicing deep breathing exercises can help improve lung function and increase oxygen flow to your body. Inhaling slowly through your nose, holding your breath for a few seconds, and then exhaling through your mouth can make a difference over time.
If breathing difficulties are severe, consider working with a respiratory therapist who can guide you through more structured breathing techniques.
5. Address Cognitive Symptoms (Brain Fog)
“Brain fog” is a common long COVID symptom, affecting concentration, memory, and mental clarity. If you're struggling with cognitive symptoms, there are ways to cope.
Make lists: Write down tasks and use reminders to help you stay organized.
Take breaks: Don’t push yourself to focus for extended periods. Frequent short breaks can help you stay sharp.
Mental exercises: Activities that challenge your brain, such as puzzles or memory games, can help stimulate cognitive function.
If brain fog is significantly impacting your daily life, cognitive behavioral therapy (CBT) may help improve mental clarity and offer strategies for coping with cognitive challenges.
6. Support Your Body with Nutrition
A healthy diet plays a crucial role in recovery from any illness, including long COVID. Focus on eating nutrient-dense foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats. Staying hydrated is equally important to support your body’s healing process.
In some cases, a dietitian or nutritionist can help develop a meal plan that supports recovery, especially if you’re experiencing symptoms like loss of appetite or digestive issues.
7. Don’t Neglect Mental Health
Dealing with a long-term illness like long COVID can take a toll on your mental health. It’s common to feel overwhelmed, anxious, or even depressed during recovery. Seeking professional help through therapy or counseling can be a valuable way to manage these feelings.
Incorporating mindfulness practices such as meditation or yoga into your routine can also help reduce stress and promote relaxation. These practices can be especially helpful in managing the mental and emotional aspects of long COVID.
8. Find a Support Network
You don’t have to navigate long COVID alone. Joining a support group where others share their experiences can provide comfort, validation, and practical advice. Many online communities exist where people with long COVID discuss their challenges and victories, offering tips on everything from managing symptoms to advocating for yourself in healthcare settings.
Also, letting your family and friends know what you're going through can help them understand your situation and offer support when needed.
9. Keep a Symptom Journal
Tracking your symptoms can give you a better understanding of how long COVID affects you. By keeping a symptom journal, you can log when symptoms appear, what might trigger them, and any improvements over time. This can be a helpful tool during doctor’s appointments to provide a clearer picture of your condition.
10. Be Patient with Your Recovery
Perhaps the hardest part of dealing with long COVID is the uncertainty of recovery. Some people recover in a few months, while others may experience symptoms for much longer. It’s important to remain patient and compassionate with yourself as you heal.
Focus on small improvements rather than expecting a rapid recovery. Celebrate small victories, whether that’s a day with less fatigue or a better night’s sleep. Remember, recovery is a marathon, not a sprint.
Final Thoughts
Long COVID can be a frustrating and exhausting experience, but you are not alone in this journey. By taking proactive steps to manage your symptoms and seeking out the right support, you can improve your quality of life and move toward recovery. Be patient, listen to your body, and reach out for help when you need it—healing takes time, but progress is possible.
Have you experienced long COVID? What strategies have helped you cope? Share your experience in the comments below!
Comments