Long COVID, or Post-Acute Sequelae of SARS-CoV-2 Infection (PASC), affects millions of people who experience lingering symptoms long after recovering from the acute phase of COVID-19. The most common symptoms—fatigue, brain fog, shortness of breath, muscle and joint pain, and heart palpitations—can disrupt daily life and make it hard to recover fully. Below, we’ll cover practical ways to manage these five major symptoms to improve your quality of life.
1. Managing Fatigue
Fatigue is one of the most debilitating symptoms of Long COVID. It’s not just regular tiredness; it’s a profound, energy-draining fatigue that often doesn’t improve with rest.
Tips for Managing Fatigue:
- Pacing and Energy Conservation: Practice pacing techniques by breaking activities into smaller tasks and allowing for rest periods in between. Use the “energy envelope” technique, where you avoid exceeding your energy limits to prevent crashes.
- Prioritize Activities: Focus on essential tasks and let go of non-urgent ones. Spread out demanding activities throughout the week.
- Listen to Your Body: Don’t push through fatigue. Ignoring it often leads to a “boom and bust” cycle, where overexertion results in severe setbacks.
Check out this video on pacing for energy conservation for more tips.
2. Managing Brain Fog
Brain fog includes memory problems, difficulty concentrating, and slowed thinking. This cognitive impairment can make it hard to work, study, or even carry out daily tasks.
Tips for Managing Brain Fog:
- Create a Structured Routine: Establish a daily schedule to reduce mental strain. Keep tasks simple, and use tools like checklists or reminders to stay on track.
- Take Mental Breaks: Give your brain time to rest by taking short breaks between tasks. Limit screen time and incorporate quiet, distraction-free moments.
- Mental Exercises: Gentle brain exercises like puzzles, reading, or memory games can help improve cognitive function without overexertion.
Watch this video on managing brain fog to explore strategies for clarity and focus.
3. Managing Shortness of Breath
Many people with Long COVID experience shortness of breath and other respiratory issues, even if their initial COVID-19 infection didn’t involve the lungs.
Tips for Managing Shortness of Breath:
- Breathing Exercises: Try diaphragmatic breathing (deep belly breathing) or pursed-lip breathing. These techniques improve lung function and reduce breathlessness.
- Gradual Conditioning: Slowly build your tolerance for physical activity. Consider working with a physical therapist familiar with Long COVID to avoid overexertion.
- Stay Calm: Shortness of breath can trigger anxiety, which can worsen symptoms. Practice mindfulness or grounding techniques to stay calm and focus on your breathing.
This guide on breathing techniques can help you get started.
4. Managing Muscle and Joint Pain
Muscle and joint pain are common in Long COVID, often resembling fibromyalgia or arthritis. The pain can range from mild discomfort to severe aches.
Tips for Managing Muscle and Joint Pain:
- Gentle Stretching and Low-Impact Exercise: Activities like yoga, stretching, or walking can help reduce stiffness and keep your muscles flexible. Avoid high-impact exercises that may worsen pain.
- Heat and Cold Therapy: Use warm compresses, heating pads, or hot baths to soothe sore muscles. For acute pain, cold packs may help reduce inflammation.
- Pain Management Techniques: Over-the-counter pain relievers or alternative therapies like acupuncture or massage can offer relief. Always consult a healthcare provider before starting any new treatment.
Learn about gentle exercises for chronic pain relief that can be adapted for Long COVID symptoms.
5. Managing Heart Palpitations and Dizziness
Heart palpitations, dizziness, and other heart-related symptoms are common in Long COVID, often linked to issues with the autonomic nervous system, such as Postural Orthostatic Tachycardia Syndrome (POTS).
Tips for Managing Heart Palpitations and Dizziness:
- Increase Salt and Fluid Intake: Stabilize blood pressure by drinking plenty of water and adding more salt to your diet (consult your doctor first).
- Wear Compression Garments: Compression socks or garments can improve circulation and reduce dizziness when standing.
- Practice Slow Transitions: Move slowly when transitioning from lying down to sitting, and from sitting to standing, to prevent sudden drops in blood pressure.
For more insights, check out this video on understanding heart rate and POTS.
Conclusion
Managing Long COVID symptoms is challenging, but with the right strategies, you can find relief and improve your daily functioning. Focus on pacing and energy conservation for fatigue, create routines to manage brain fog, practice breathing exercises for respiratory symptoms, use gentle physical therapy for muscle and joint pain, and stabilize blood pressure for heart-related symptoms. Remember to listen to your body and adjust as needed.
For more detailed strategies and support, visit our Solutions section, where we provide resources and guidance to help you on your recovery journey.