Viral, Post-Viral and Stress Related Fatigue – COVID-19

Fatigue is a common symptom of COVID-19 and post-viral fatigue can persist months into recovery. Moreover, the trauma of living through a pandemic can give rise to stress-related fatigue. It is important to know the stressors, manage the symptoms of fatigue and conserve energy, and if you are planning a return to work, consider a phased approach. Doing too much too fast could set you back. We hope the following information will help you to regain energy for a full recovery.

SYMPTOMS OF FATIGUE / WHAT TO LOOK OUT FOR:

We will all respond differently to fatigue and symptoms can include

Yawning
Heavy eyelids
Eyes going out of focus
Wandering thoughts
Difficulty concentrating
Making small mistakes
Slower to respond
Irritability
Becoming more easily frustrated

PROBLEMS SLEEPING:

Sleep is one of the most important factors in combatting problems with fatigue and supporting our immunity. This is especially important when recovering after an illness and trying to support our well-being.

Issues with sleep are very common, but there are several additional factors that may be affecting our sleep at this time. This includes changes to our daily routines, additional worry, isolation, increased work/life stress and excess screen-time checking news and updates in relation to the pandemic.

Some tips to improve your sleep include:

Schedule and routine: Set your alarm for the same time. Get up, dressed and ready for the day at your usual time, even if you don’t have any specific plans or a reason to leave the house. Schedule certain tasks and activities for the day. Try to ensure a good balance between work, rest, leisure, meal-times, social communication and exercise.
Consistent bedtime: This helps your body to get ready for sleep.
Information overload: Minimise watching, reading or listening to news about COVID-19 that causes you to feel anxious or distressed, as this has the potential to disturb your sleep.
Wind-down time: This gives your brain and body the cues to prepare for going to sleep. It is very important to schedule this ahead of when you want to go to sleep. It may be necessary to give yourself an extra “wind-down time” at the moment. Helpful activities for “wind-down time” include: getting into pyjamas, brushing your teeth, reading, gentle stretching, relaxation/ mindfulness. It is also important to limit screen time, as this can act as a stimulant.
Your bed is for sleeping: Limit the time spent in bed not sleeping. Try to avoid using your laptop or watching TV, for example.

CONSERVING ENERGY

Energy conservation means using your energy wisely and finding a healthy balance between daily activities and rest. Energy conservation helps with making the most of your energy levels and getting the most amount of work done in the day using little energy.

Why do I need to conserve my energy?

You may find that you are fatiguing more quickly as a result of recovering from the virus. Energy conservation can help you avoid becoming fatigued when completing daily tasks.

The “4 Ps” of energy conservation

Pacing: Go slow, take your time

Balance activity/take rests where needed
Pick a suitable time of day for more difficult tasks
Do not rush!
Break down a difficult activity into smaller/shorter tasks
Try to complete a task before starting another

Positioning: Do the task efficiently and comfortably

Use good posture
Look at your environment – is there anything that can be moved/positioned to make things easier.
Avoid staying in one position
If possible, sit while working

Prioritising: do the tasks you really want to do first

Make a list
Decide on what activities are most important to complete in a day
What tasks HAVE to be done
What is the most important/meaningful to you?
Delegate if appropriate

Planning:

Organise and schedule as much as you can
Plan a proper rest period
Spread out errands throughout the week
Pre-plan your daily activities: Know what is happening in a day so you know how much energy you will need.