The Silent Culprit Holding Back Your CFS Recovery: Your Phone
When you’re on your journey to recovery from Chronic Fatigue Syndrome (CFS), there’s a lot of things that can affect your progress—some obvious, and some not so much. But what if the very thing you’re using to “rest” and distract yourself could actually be sabotaging your recovery? Well, that’s exactly what I want to talk about in today’s blog: your phone.
The Silent Killer: Your Cell Phone
During my worst days of being bedridden with CFS, I had to find something to keep myself occupied. Staring at the same ceiling for hours on end was incredibly dull, so I turned to my phone. I spent hours scrolling, listening to music, watching YouTube videos, and catching up on social media. I thought it was harmless—after all, I was just resting in bed, right? Little did I know, my phone was a silent killer to my recovery progress.
At the time, I didn’t even realize that my phone was playing a role in my brain fog, headaches, and all the other symptoms that had me stuck in a vicious cycle of discomfort. But now, after working with countless people in the program and seeing similar patterns emerge, it’s clear: spending too much time on your phone can actually hold you back in recovery.
The Science Behind the Problem: Stimulation Overload
Your nervous system has a limited threshold for stimulation, meaning it can only handle so much sensory input before it starts to get overloaded. Think of your body like a cup—when the cup fills up, it spills over. For someone with CFS or a hypersensitive nervous system, that “cup” fills up much faster than for others.
Now, what does that mean for your phone usage?
When you scroll through your phone or watch videos, you’re not just passively absorbing information—you’re actively engaging your brain. Your brain has to process all the visual stimuli: shapes, colors, patterns, and even anticipating where things will go next in a video. It’s not just the physical act of scrolling; your brain is working hard, processing all that data, which can quickly overwhelm your nervous system.
Even though it feels like a low-intensity activity, the reality is that being on your phone is cognitively demanding, especially for someone with CFS. This stimulation can easily push your nervous system past its threshold, triggering a flare-up or making you feel worse.
The Pattern We Keep Seeing
After working with countless people in our program, a consistent pattern emerged. Here’s how it typically goes:
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The Person Feels Fine: They feel like they’re making progress—doing well, managing symptoms, and they start to think they’re on the mend.
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The Symptoms Suddenly Worsen: They hit a wall—headaches, body aches, fatigue, and maybe even panic attacks. They haven’t done anything that should trigger this, and they’re confused.
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The Culprit Is Revealed: When we ask them about their screen time over the past few days, the answer is often: “I’ve been on my phone for 8-10 hours a day.”
And when we recommend cutting down screen time, they start feeling better—sometimes almost immediately.
It’s a pattern that has repeated itself over and over again, no matter where people are in their recovery. Whether they’re stuck in bed or just starting to make progress, excessive phone use can derail their healing.
The Power of Reducing Screen Time
The good news? You can take control of this. If you’re experiencing any setbacks, try cutting down your screen time. Start by limiting your phone use to an hour or less a day. Instead of scrolling on social media or watching videos, try listening to podcasts or audiobooks. These activities provide just enough mental stimulation without overwhelming your nervous system.
It might seem like a small change, but it can have a massive impact on how you feel. You’ll notice less brain fog, fewer headaches, and a reduction in physical symptoms like leg pain or fatigue—all just from cutting down on screen time.
The Bigger Picture: Why Phones Are So Overwhelming
This phenomenon isn’t just about the phone; it’s about how overstimulated we are as a society. We’re constantly bombarded with information, advertisements, and social media updates. Our brains are not designed to handle this level of constant stimulation.
For most people, the brain has adapted to this overload, but for those with a hypersensitive nervous system—like those with CFS—it can be too much. The brain doesn’t know how to process all this data, which leads to heightened anxiety, overstimulation, and eventually, the symptoms we feel.
What You Can Do: Practical Tips for Reducing Screen Time
Here are some actionable steps to start cutting down on screen time and give your nervous system a break:
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Set Screen Time Limits: Use apps that track your screen time and set limits for yourself. Start small—try to cut back to just an hour a day.
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Replace Screen Time with Passive Activities: Listen to podcasts or audiobooks instead of watching videos or scrolling through social media.
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Create No-Screen Zones: If possible, designate certain areas of your home—like your bedroom or the living room—as no-screen zones. This will encourage you to relax without constantly reaching for your phone.
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Mindful Breaks: If you absolutely have to use your phone, take regular breaks. Stand up, stretch, and get some fresh air to break the visual and cognitive overload.
It’s Not Just About Resting—It’s About Smart Rest
Rest is important, but not all rest is created equal. Lying in bed with your phone for hours is not the same as actively resting. To truly support your recovery, you need to be mindful of the type of rest you’re getting. Reducing screen time can help calm your nervous system and give your body a chance to heal more effectively.
The Bottom Line: Cut Down on Your Phone Usage
If you’re stuck in a cycle of recovery and feel like you’re not making progress, the issue might be simpler than you think. Cutting down on screen time could be the key to unlocking better health and faster recovery. Try limiting your phone usage, and see how it impacts your symptoms. I promise, you’ll feel a noticeable difference.