For those living with Chronic Fatigue Syndrome (CFS) or Long COVID, one of the most frustrating aspects of these conditions is the hypersensitive nervous system. Symptoms like fatigue, brain fog, pain, and anxiety are often the result of an autonomic nervous system stuck in overdrive, making everyday life a challenge. Fortunately, there’s a powerful tool to help manage these symptoms—neuroplasticity.
In this blog, we’ll explain how neuroplasticity works, how it can help rewire a hypersensitive nervous system, and how you can use it to begin your recovery journey.
What Is Neuroplasticity?
Neuroplasticity, also known as brain rewiring, is the brain’s ability to reorganize itself by forming new neural connections throughout life. In simple terms, neuroplasticity means that the brain can change based on experiences, learning, and behavior. This process allows the brain to adapt to new situations, recover from injury, or retrain itself after stress, trauma, or chronic illness.
When it comes to CFS or Long COVID, the nervous system can become hypersensitive, constantly in a state of “fight or flight” mode. Neuroplasticity allows the brain to break this cycle by retraining the nervous system to respond to stress and stimuli in a calmer, more balanced way.
How Neuroplasticity Affects a Hypersensitive Nervous System
In conditions like CFS, the autonomic nervous system (ANS)—which controls unconscious body functions like heart rate, digestion, and sleep—can become dysregulated. This causes constant fatigue, pain, digestive issues, and sleep disturbances. Essentially, the brain is stuck in survival mode, constantly sending out signals of danger or stress.
By using neuroplasticity techniques, we can help the brain relearn how to regulate the autonomic nervous system, reducing hypersensitivity and allowing the body to heal. Here’s how neuroplasticity can help:
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Breaking the Stress Cycle: Through specific exercises and practices, neuroplasticity can help calm overactive brain circuits and interrupt the constant feedback loop of stress.
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Restoring Balance: Neuroplasticity encourages the brain to form new neural pathways, helping the nervous system return to its natural state of balance.
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Enhancing Self-Regulation: By reconditioning the brain’s response to stressors, neuroplasticity helps improve the body’s ability to self-regulate, leading to better stress management and fewer physical symptoms.
How to Use Neuroplasticity to Rewire Your Nervous System
If you have CFS or Long COVID, incorporating neuroplasticity into your recovery process can be incredibly effective. Here are some methods you can use to rewire your nervous system:
1. Mindfulness and Meditation
Mindfulness and meditation are excellent tools for calming the nervous system. By practicing mindfulness, you can help your brain develop the ability to stay present and reduce anxiety. Over time, this practice rewires your brain to be less reactive to stress.
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Start with guided meditation or breathing exercises to promote relaxation.
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Practice mindfulness for 10–15 minutes a day to begin rewiring your brain’s response to stress.
Video to Watch: Learn how mindfulness can help calm your nervous system in this video on stress management and mindfulness.
2. Gentle Movement and Body Awareness
Movement helps to stimulate the nervous system in a healthy way. Practices like yoga, tai chi, or gentle stretching help reconnect the mind and body, encouraging the brain to reestablish a sense of balance. These practices can be incredibly effective in reprogramming your nervous system by activating parasympathetic responses (rest and digest mode) instead of the “fight or flight” stress response.
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Begin with gentle yoga or simple stretching routines to relieve tension.
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Focus on slow, controlled movements to encourage nervous system relaxation.
Video to Watch: Watch this video on gentle exercises for managing chronic pain, which is perfect for CFS and Long COVID recovery.
3. Cognitive Behavioral Therapy (CBT)
CBT helps you identify and change negative thought patterns and behaviors that might be reinforcing the stress response. By reprogramming the way you respond to symptoms, you can break the cycle of chronic stress and pain.
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Work with a CBT therapist to address unhelpful thoughts and behaviors.
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Use self-help CBT books or online courses to guide your mental shifts.
Video to Watch: Check out this video on cognitive behavioral therapy for chronic illness to understand how it works in CFS recovery.
4. Visualization and Brain Training Exercises
Visualization can be a powerful tool for neuroplasticity. By using imagery, you can help your brain rewire itself to respond differently to stress. Brain training exercises designed for nervous system recovery can help strengthen the brain’s ability to switch out of survival mode and back into a healing state.
💡 Try This:
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Practice visualizing your nervous system healing, imagining a calm and balanced body.
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Engage in brain training exercises like puzzles, memory games, or new skill-building activities to stimulate brain growth.
Video to Watch: Explore visualization techniques for healing in this video on neuroplasticity and brain training.
The Power of Neuroplasticity in CFS and Long COVID Recovery
Neuroplasticity offers hope for those living with CFS and Long COVID. By using neuroplasticity-based techniques, you can help rewire your hypersensitive nervous system, ultimately reducing symptoms and improving your quality of life. The brain’s remarkable ability to change and adapt means that with the right support and strategies, recovery is entirely possible.