In this video I talk about 5 key strategies to increase your activity safely, based on 175 recovery interviews on the channel.
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In this video I talk about 5 key strategies to increase your activity safely, based on 175 recovery interviews on the channel.
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47 comments
STRUGGLING THROUGH LONG VIDEOS?
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Symptoms are not all in the mind, especially if you have a condition sure as Lyme or mono. Sure brain training can help but it's not magic or a cure all.
3:45 is so true 💯
Your brainretraining says it is for long COVID and me cfs. What about if you have vax injury, Lyme and CIRS? Would these need treatment or would brain retraining work for these too?
Good explanation of recovery process and thankful for your efforts to get this out there. Being outside fresh air and sun is uplifting if you can manage. It is hard to hold back on better days but necessary. Agree with comment on walking slow 5 or 10 minutes on good day. Also, stopping in between to recharge. All of this has helped me but it is tedious and need patience so keep the good vibes coming.
CFS health say CONSISTENCY OVER INTENSITY CFS Recovery says DURATION OVER INTENSITY – Can anyone give me real easier to understand examples of both of these ? TY
My 10 mins walk down the street is way more reactive than a walk up a hill to a waterfall on Sat 🤷♀️waking off road vs walking on concrete or enjoyment and nature vs boring street
Ooops I went from 3000 steps a day to 6000 steps. I’ve been doing it for 17 days. Although I’ve started too fast and getting horrendous symptoms I refuse to dial it back as it shows the brain that it’s right and this is scary so I’ll stick the course and then only increase when I truely believe I am safe and do it a bit slower from then on.
I am not a fan of the word pacing, because I feel pacing is fear driven, I tried to “pace” and only caused myself more stress, I saw a comment on your channel that someone shared and I resonated with it: (For some people pacing creates safety because it is structured and gives them (illusionary) control. For me personally just like you said it totally stressed me out, I became so hyperfocused on it and freaked out once I "overdid", so I dropped the classique pacing and feel so much better.)
Also another comment that I resonated with:
(Most people use the word pacing. I dont believe in the effectiveness of pacing.
Pacing is just working within the capacity of your nervous system.)
Which thank the Lord we can heal and have our nervous system be flexible to stress.
I love Dan from Pain Free You his take on pacing in video below if anyone happens to come across my comment. 🥰🩷
We are NOT broken! 🩷
https://youtu.be/g3o8XNA3DHc?si=yyVUt0zLm9NYzct0
These insights are simple and easy to understand. Thank you for posting these YouTubes!
can someone please point me towards the brain-retraining science?
twitter has been a really useful resource for me. I follow doctors & pharmacists and physios with ME/CFS and people post protocols etc. The ME/CFS community is really supportive
Did you feel flu-y during flares ups?
How do I stop xovie, I am at p eumonia nr. 20
Thus is a hard lesson to learn as I’ve been so physical fit , I used to run every day ,brown belt in karate ,cycled everywhere . What I thought was a reasonable rate exercise , I was proved wrong and relapsed so lessoned my exercise then relapsed again and decreases again to a point I feel what’s the point but no relapse . Now I fear increasing the amount of exercise in fear I may relapse again . Any guidance please
I think Alex Howard has a very importen point in separation different stages in managing activity. "Bokning the boundaries" I the last, when you are able to handle "flare ups" because you have resten deeply and your body can build energy again.
I want this video condensed into a perfume that I can dab behind my ears when my symptoms are colourful.
Thank you <3
I really needed this today, much appreciated 🥰 thank you
Raelan your channel is a huge gift in my life. Even just knowing that your videos are there if I need them for inspiration, for reminders and feeling less alone, is a huge comfort and ray of hope. Thankyou so much for continuing and bringing your motivational energy to your videos. I recommend you to everyone I know with me/cfs type issues because I feel there is something on your channel for everyone to help them find their way through recovery. Myself I have come a long way, and still have a ways to go… I had somehow forgotten how unpleasant the mental struggle of PEM is, I'm getting a good reminder now. But, onwards and upwards, things are better on the other side. 🌅
Pigs at a trough – only 3 pigs can fit at the trough, if a 4th comes up, one of the other pigs will get bumped off. I heard this years ago from Bruce who developed a program for CFS, before all the other programs. I still use this in planning my day. It leaves "Margins" in my day (Great book by the way!).
thank you Realan, very clear overview and explanation and so true, and equally so challenging. Patience and compassion need to be so part of the recovery package
I LOVED THE WHAT WE DO IN THE SHADOWS REFERENCE. Thank you Raelan, you are magic ❤✨
❤ mentioning WWDITS and the beloved but to be heavily avoided Colin Robinson!
Hmmm it's recently occurring to me that there's an element of energy vampiring in my family life. Due to my husband's dusability we are both a massive support to each other but of course, naturally a cause of drain too. I'm not going to give up but I think an element of accepting certain hindrances to recovery might actually help me in some way 🤞 I also realise from your videos that I need to acknowledge and understand that i have an unregulated nervous system, likely due to previous illness and life experiences. Thank you for being there.
Thank you, Raelan. Great information!
💛🧡💜
Hanging out with favorite friends, even when I leave my house with them!
Love this, Raelan, and I love you! What you're doing to help our community is invaluable.
Imagine being the reason why thousands of people who are suffering in misery start to recover. You're an Angel on this earth. I, for one, would be lost without people like you. Thank you so much for your tireless effort, dedication, and work in helping so many of us find the light again ❤
1 – start extremely small with new activities.
2 – identify energy vampires. This could be stressful work, negative media, nasty people…. Choose positive people and environments that lift you up.
3 – activity bookends. Choose restful activities before and after stressful work or events.
4 – accept symptom flares. You’re going to have to feel worse sometimes. Remember, your reaction to symptoms is critical. Stay calm. Know it is mindbody.
5 – brain training. Not optional, because you do it whether you know it or not. Fear fuels symptoms, so reducing fear is the priority. Be a neutral observer. Know that you’re safe.
Awesome video, thank you! Me from 2021, 2022 would have really needed this! (and still a little bit)
Getting 7 to 8 hours sleep is imperative at all costs for me. Medical MJ has made the difference for me.
Excellent video. Someone on Reddit (the more useful health part of Reddit!) said that they crashed with upright exercise but not with recumbent exercise. POTS can be a factor in this.
I wanna say I love Reddit 😅. I know its a double edged sword but it has benefited me tremendously to read 100s of people's stories to see Im completely normal and my body's reactions are due to trauma and unregulated nervous system.
Good tips. I shared this in my Facebook group for nicotine patches because one of the biggest problems is that some people is that they feel "normal" again and start doing too much (it is a very normal, human reaction).
However, the body and brain will need gradual changes to levels of activity so that it can adapt.
The hardest part about this to me is the often 2+ days PEM onset component. So I cannot use my present feelings as a barometer of an activity. So doing far less than my body is telling me is wise.
❤❤❤❤❤❤
Fabulous. Just what i need to hear. I have a friend who never stops talking about herself so I avoid her. She's a drain not a radiator. I have been able to swim a few lengths recently which is great but am in a symptom flare so have had to stop for a while.
Such an important video! I spent years trying to work this out and never managed until I started rigidly heart rate monitoring with the Visible app. I was horrified at how low my base line was. And I had to externalise that in order to accept it. 6 months later, I have enough interoception that I no longer need it.
But isn’t a crash damaging the body? I heard this from a hand out from Dr Eleanor Stein’s website, who you interviewed. This is where I get confused about brain retraining and can over ride symptoms to my detriment
You nailed it. I was trying to explain to someone today what ive learned about “pacing” for myself regarding long covid/TMS work in the last 9 months. I feel like I’ve come a lot further than I thought I have too. Because a year ago this video would have seemed like gibberish. Also, I’ve learned you have to kind of create your own custom TMS / Neuro plastic recovery program using bits and pieces of other people’s successful ways such as you and Dan Buglio and others. But I can’t even tell you how grateful I am for y’all ❤
Thank you, this is encouraging and helpful.
Thank you so much for your work, Raelan!
How to combine this with fulltime work?
After 33 years of CFS, the last 10 of which I have been housebound, I have been in my recovery process for only a month. Currently, my favorite way of getting exercise is to sit on my back porch steps without support for about five minutes. It helps if I listen to some energetic music that I can sing to. When I am feeling especially well, I walk back and forth across my porch for a few minutes, breathing deeply and exhilarating in the feeling of being out in the fresh air.
Okay, I just tried using the Weed Wacker to mow the lawn. Haven't done that in a very long time!!!!😯🥺😔
Said to my older brother, "that's enough for me today!!!, after about 5 minutes 😢.
I did what I could…..but that was the start of me trying to do yard work again!! 😔
Like my Mom said: "petit a petit, l'oiseaux fait son nid.""Little by Little the bird makes his nest."
Thank you for your help today.
God bless you and your family.
Miss Monique 🙂🌷🙏🕊️
Excellent!!! Thanks bunches.