April 11, 2025 miguelbautista No Comments

Solving The Biggest Block In Your Recovery | CHRONIC FATIGUE SYNDROME

Expanding Activity with CFS: Why the Fear Feels Bigger Than the Activity Itself

Introduction: “Can I do more… or will it make me crash?”

Hey guys, Miguel here from CFS Recovery. In today’s post, we’re diving into one of the most confusing and emotional parts of recovery from chronic fatigue syndrome (or any hypersensitive nervous system issue): expanding activity.

If you’ve ever asked yourself:

“How much is too much?”
“Am I ready to increase my steps?”
“Why do I feel worse after I do more, even if it felt okay at the time?”

You’re not alone — and this blog is for you.

The Real Reason Expanding Activity Feels So Scary

One thing I’ve learned after talking to hundreds of people with CFS and going through it myself for 4.5 years is this:

The fear and worry around the activity is usually worse than the activity itself.

It’s not just the walk or the errand or the appointment that makes you crash.
It’s the anticipation.
The what ifs.
The aftermath of waiting to see what happens.

Your body goes into survival mode before you’ve even moved. That’s a huge stress load on the nervous system — before the activity even starts.

Don’t Just Measure Progress by What You Can Do

A big mindset shift that helped me:

I stopped measuring my progress by how far I could walk.
I started measuring it by how I responded to symptoms.

If I could experience symptoms and stay calm — even if they were intense — that was real progress. Because recovery isn’t about eliminating every single symptom before doing anything. It’s about teaching your nervous system that those symptoms are not dangerous, and that it’s okay to expand in small, safe steps.

**Why Symptoms Happen After the Activity**

You might notice this:

Leading up to an event: anxiety builds
During the event: surprisingly okay
After the event: symptoms hit hard

This is normal. Your body was holding it together during the activity — running on adrenaline. But afterward, the nervous system needs to process everything. That’s when the “crash” tends to show up.

But here’s the key:

The activity itself didn’t cause the crash.
Your mental and emotional reaction to the symptoms often extends it.

The Diving Board Analogy 🏊‍♂️

Think of expanding activity like jumping off a high diving board.

The first time:

You stand at the edge.
Your heart races.
It feels like a big risk.

But once you jump and realize you’re okay, it’s easier to do it again next time. You still get butterflies, but now your brain trusts the process.

Same with recovery. If you go for a short walk, feel some symptoms, and don’t spiral emotionally, you’re telling your brain:

“Hey, we can handle this.”

Small Wins = Big Momentum

One person in the Recovery Jumpstart program was housebound and too afraid to go outside for fresh air. Within 6 weeks, she was walking 400 meters — a full lap of an Olympic track. She didn’t get there by forcing her body. She got there by changing her mental response to activity and symptoms.

That’s the real key.

How to Expand Activity (Without Crashing Emotionally)

Here are some practical tips to keep in mind:

✅ 1. Expect Fear — Do It Anyway

Fear doesn’t mean you’re doing something wrong. It just means your brain is trying to protect you. Acknowledge it, but don’t let it dictate your choices.

✅ 2. Don’t Overplan

Avoid making strict weekly goals like, “Add 5 minutes every day.” Life is unpredictable. Use flexible guidelines and listen to your body and emotions.

✅ 3. Focus on Your Response, Not Just the Outcome

If you can stay calm when symptoms appear — that’s a massive win. The way you react is just as important as what you’re doing.

✅ 4. Use the Rule of “Chunking Down”

If a 20-minute walk feels overwhelming, try two 10-minute walks. If a social event is too much, just go for 10 minutes. Then leave. Build trust over time.

✅ 5. Know the Difference Between Triggering vs. Prolonging Symptoms

Physical activity might trigger symptoms, but it’s usually worry and fear that prolong them. Keep your mental and emotional state in check.

Recovery Isn’t a Straight Line

You’ll have days where you try to do more and it backfires. That’s okay. You’ll also have days where you surprise yourself and do way more than you thought possible.

Like that time I accidentally climbed a mountain in Hawaii just chasing my mom and brother to get the car keys back… I thought it would wreck me, but it didn’t. I was okay. And I realized I was more capable than I thought.

That moment didn’t just grow my physical capacity — it shifted my confidence.

Final Thought: You Can Do Hard Things (Slowly)

The next time you’re preparing for an activity — even if it’s just a short walk, a visit with a friend, or an appointment — remember:

Expect the fear.
Do it gently.
Manage the after-thoughts.
Let your body teach your brain that it’s okay.

You’re not doing it wrong if you feel symptoms. You’re training your body to feel safe doing more. That’s real recovery.