Showers and CFS: How to Make Them Easier and Less Exhausting
Showers Don’t Have to Be So Hard
If you’re living with chronic fatigue syndrome or long COVID, even a simple shower can feel like climbing a mountain. You’re not lazy. Your nervous system is in a hypersensitive state, and something like standing in warm water, lifting your arms, or even drying off can trigger a flood of symptoms.
For many, the idea of a shower becomes a source of stress. It’s not unusual to put it off for days or even weeks — not because you don’t want to be clean, but because you can’t manage the energy or recovery time it takes.
The good news is: it does get easier. And you can start taking small steps now to reduce symptoms and make showers more manageable.
Keep the Water Lukewarm (Not Hot)
It might feel comforting to crank up the heat, especially if you haven’t showered in a while. But hot water raises your heart rate and adds stress to your system.
When your nervous system is in survival mode, temperature changes can feel overwhelming. Stick with lukewarm or gently warm water to help your body stay calm. Even though it might not feel as relaxing at first, it will help you feel better afterward — and prevent a crash.
Sit Down in the Shower
There is nothing wrong with sitting down. In fact, it might be one of the best ways to make showers doable during recovery.
Many people in the Recovery Academy begin by using a shower chair, a stool, or even sitting on the floor. This reduces the load on your body and helps prevent dizziness or spikes in heart rate.
If baths make you feel worse (as they do for some), try combining a short seated shower with cool water at the end — more on that below.
Don’t Panic About Your Heart Rate
Your heart rate might rise during a shower — especially if you’re transitioning from being bedridden or mostly sedentary. This is totally normal. Don’t let it scare you.
Miguel shares how his own heart rate would spike in the shower, and how the fear of the symptoms made things worse than the symptoms themselves. When your brain learns that a raised heart rate isn’t dangerous, the symptoms begin to fade over time.
It’s all about your response. Stay calm. Trust that your body is learning.
Try Cool or Cold Water at the End
This might sound strange, especially if you’re already exhausted. But gently running cool water at the end of your shower (even for just 15–20 seconds) can help regulate your nervous system.
At first, it might feel jarring. But with practice, it can reduce buzzing, wiredness, and that “on edge” feeling that often lingers after showering.
You don’t need to go full Wim Hof or jump into an ice bath. Just ending your shower with a short cool rinse can leave you feeling more calm and grounded.
Showering Can Become Normal Again
If you’re in a place where you haven’t showered in weeks, please know: you’re not alone. Many people in recovery have been there.
One woman in the program, Krista, was only able to shower while seated when she started. She had seen over 30 medical professionals and still felt stuck. But after focusing on calming her nervous system, two months later she was standing in the shower and walking every day.
This isn’t about pushing through. It’s about retraining your system and reducing fear. As your nervous system improves, tasks like showering begin to feel normal again.
Recovery Is About Response, Not Force
It’s easy to think recovery means increasing activity step-by-step — and yes, exposure matters. But it’s not just about what you do. It’s how you respond.
As one subscriber commented:
“You basically trigger the symptoms, then convince the brain they’re safe… repeat until your brain is less sensitive.”
Exactly right. That’s the real progress. Every time you respond to symptoms with calm, your nervous system learns. And over time, showering goes from scary and draining to just another part of your day.
If you’re ready to move from just surviving to thriving, visit the solutions section of our website for practical support, recovery coaching, and more tools to help you retrain your nervous system and get your life back.
You are just one mind shift away from living a life of thriving health.