Living with long-term COVID can feel like a never-ending uphill battle. Simple tasks, like getting out of bed, may leave you exhausted. You might feel frustrated because you can’t do the things you used to love, or maybe you’re tired of asking, Why me? Without knowing how long it will last, it’s easy to feel overwhelmed by the uncertainty, but there are steps you can take to recover. In this blog, we’ll take a look at long-term COVID as a chronic illness and coping strategies to help you build new, healthy routines to live life beyond your chronic illness. Ready to get started?
Is Long-Term COVID a Chronic Illness?
As of 2022, long-haul COVID-19 has joined the growing list of chronic illnesses, affecting people in drastically different ways as it can be hard to trace. Some people know when they had COVID-19, while others may not even realize they were infected but now face lingering symptoms. Each time someone gets COVID, there’s a chance they could develop Long COVID, no matter how mild or severe their case is.
The symptoms can be confusing and frustrating. You might be dealing with:
- Constant fatigue
- Brain fog or memory problems
- Dizziness
- Muscle pain or twitching
- Heart palpitations
- Changes in your sense of taste or smell
These symptoms can last for weeks, and some might even pop up later, just when you thought you were getting better. It can feel like your body is failing you, and it’s easy to wonder, When will I get my life back? Like other chronic illnesses, there is no cure for long-term COVID, but there are ways to cope and find the right support to help you manage your condition through chronic illness support groups, activities, and routines.
What’s the Difference Between Chronic Fatigue and Long COVID?
If you’re constantly drained despite a full night’s sleep, you’re not alone. Long COVID fatigue can be similar to chronic fatigue syndrome, a chronic condition that causes extreme exhaustion, but the key difference is what caused your symptoms to appear. In both cases, even light physical activity or emotional stressors can make things worse.
The cause of chronic fatigue isn’t known, but it can be linked to genetics or past infections, whereas Long COVID can only be brought on after you are sick. Common symptoms include brain fog, dizziness, muscle pain, and extreme fatigue. But did you know that the coping strategies for chronic fatigue and long COVID are very similar?
9 Practical Coping Strategies for Living with Long COVID
Dealing with Long COVID doesn’t just affect your body—it can also take a toll on your mental health. You might feel anxious, depressed, or even hopeless, and these emotions can be just as challenging as the physical symptoms. Financial stress, caregiver burnout, or social isolation may add to the burden, especially if you’re feeling misunderstood by coworkers or friends who don’t see why you can’t work or participate the way you used to. It’s important to remember that what you’re going through is real and valid.
So, how do you move forward when Long COVID seems to keep holding you back? Here are some practical ways to support both your mental and physical well-being:
- Set Small, Achievable Goals to Combat Fatigue: Fatigue can make even simple tasks feel overwhelming. Start by setting a small, specific goal—like walking for 5 minutes daily—to gradually build strength. Breaking tasks into manageable pieces and taking regular breaks can help you stay active without overexerting yourself.
- Use Pacing Techniques to Manage Dizziness: If dizziness is a frequent issue, pacing yourself throughout the day is key. Break tasks into smaller, more manageable steps and incorporate short rests in between. Focus on deep breathing to help maintain your balance and stay grounded.
- Boost Mental Clarity with Simple Memory Aids: Brain fog can be frustrating, but keeping a notebook or digital app handy for jotting down reminders can help. Engage in mental exercises like puzzles or memory games for 5-10 minutes daily to keep your mind sharp.
- Relieve Muscle Pain with Gentle Stretching: Muscle pain and twitching can disrupt your daily life. Incorporate gentle stretching or low-impact yoga into your routine, focusing on movements that ease tension without straining your muscles. Even a few minutes each day can help improve flexibility and reduce discomfort.
- Relax Your Body with Meditation Techniques: Heart palpitations can be unsettling. To calm your nervous system, practice deep breathing, progressive muscle relaxation, or meditation. These techniques can help reduce the frequency and intensity of palpitations.
- Experiment with Foods to Adapt to Changes in Taste or Smell: Changes in your sense of taste or smell can affect your appetite, but experimenting with different textures and spices can make eating more enjoyable. Focus on a balanced diet to maintain energy levels, even if your taste has shifted.
- Establish a Simple Routine to Regain Control: Having a routine can bring a sense of normalcy to your day. Start with basic tasks like getting dressed or preparing a simple meal. Gradually add more activities as you’re able, and stick to a regular sleep schedule to help manage fatigue.
- Stay Connected to Reduce Isolation: Feeling isolated can worsen symptoms like anxiety or depression. Make an effort to reach out to friends or family, and consider joining a support group where you can share experiences with others who understand what you’re going through.
- Support Energy Levels with an Anti-Inflammatory Diet: Eating a balanced diet rich in leafy greens, berries, nuts, and fish can help combat fatigue and brain fog. Making small, consistent dietary changes can significantly impact your overall energy and well-being.
The best way to create and stick with a new routine for coping is in a community, and our team at Supportegy Wellness Coaching is here to help you find people who know what you’re going through because we’ve walked in your shoes. Through 1:1 coaching, small group coaching and large group coaching sessions, you can confidently connect with others, share your story, and learn to embrace your new journey.
Finding Long-term COVID Support: Why You Don’t Have to Do This Alone
Coping with long-term COVID is tough, but you don’t have to face it by yourself. Support groups can be a lifeline, connecting you with others who truly understand what you’re going through. These groups offer more than just sympathy; they can help you find new ways to manage your symptoms and live a fuller life beyond your condition.
By joining a chronic illness support group or working with a wellness coach from Supportegy Wellness Coaching, you can find hope, regain control, and start living again, even with long-term COVID. You deserve to feel heard, understood, and supported on your journey to wellness. Reach out today to learn more about our 1:1 coaching, small group coaching, and large group wellness coaching sessions and get connected today!