How to Approach Emotions in a Healthy and Balanced Way During CFS & Long COVID Recovery
Emotions Are Not “Good” or “Bad”
During recovery from chronic fatigue syndrome (CFS) or long COVID, emotions can feel overwhelming. Many people are told to focus on “positive” emotions like happiness and gratitude while avoiding “negative” emotions like anger, frustration, or fear. But the truth is, all emotions are necessary—happiness and sadness, fear and bravery, excitement and frustration.
If we divide emotions into “good” and “bad,” we create an internal battle that adds stress to the nervous system. Instead of resisting certain emotions, it’s more helpful to accept them all and learn how to respond in a way that supports healing.
Emotions Themselves Do Not Keep You Sick
One common fear in the recovery community is that feeling stress, sadness, or anger will worsen symptoms or cause a relapse. However, emotions do not make or keep you sick—what matters is how you respond to them.
For example, if you feel anxiety about an upcoming event, the anxiety itself is not harmful. But if that anxiety leads to excessive worry, avoidance, or rumination, it can increase stress and dysregulation in the nervous system. The goal is not to suppress emotions but to acknowledge them and choose a healthy response.
How to Handle Emotions Without Dysregulation
1. Acknowledge Your Emotions Without Judgment
When an emotion arises, name it instead of pushing it away. If you feel anger, say to yourself, “I am feeling angry right now.” This simple acknowledgment helps your brain process the emotion without escalating it.
2. Pause Before Reacting
After recognizing an emotion, pause before responding. This helps break automatic patterns of emotional reactivity. For example, if frustration arises when something goes wrong, take a deep breath before reacting.
3. Choose a Regulated Response
Your emotions do not control you—you control how you respond. Instead of reacting impulsively, choose a response that keeps your nervous system balanced.
For example:
- Dysregulated Response: Yelling at someone in frustration.
- Regulated Response: Acknowledging frustration, taking a deep breath, and responding calmly.
By consistently responding in a regulated way, you train your nervous system to feel safer and more resilient.
Applying This in Daily Life
Imagine your pet makes a mess in the house. You might immediately feel anger rising. Instead of yelling (which reinforces stress), acknowledge your frustration, take a breath, and handle the situation calmly. The same applies to stressful interactions with people—recognizing emotions without reacting impulsively helps maintain nervous system balance.
This approach does not mean suppressing emotions. Instead, it allows you to experience them fully without letting them take control. Over time, this reduces emotional stress and helps with overall recovery.
Final Thoughts
A balanced approach to emotions can make a huge difference in your recovery. Instead of fighting emotions or labeling them as “good” or “bad,” focus on acceptance and intentional responses. By doing so, you reduce stress on the nervous system and create a healthier mindset for healing.