Recovery guidance - ME/CFS, Long Covid, and related illnesses
- s-porter4
- Dec 8, 2025
- 3 min read
Inspirational guidance & tips to support recovery from ME/CFS, Long Covid, Fibromyalgia and related illnesses.
Post 26 - 8/12/2025
"Is there a best way to heal a dysregulated nervous system"
At the core of recovery from ME/CFS and related illnesses is the need to address a dysfunctional, hypersensitive nervous system and a brain perceiving danger. So, is there a best way of doing this? The simple answer is 'No'. There is no one-size fits all. The best 'package' needs to be bespoke to the needs and situation of the individual in question. It is important to experiment with different approaches and find out what works best for you.
The following are just some of the many techniques/strategies that could be employed to regulate a nervous system that is out of balance.
Somatic tracking
Vagus nerve regulatory activities
Meditation
Breathing exercises
Visualisation
EMDR (eye movement therapy)
Body scans
EFT (Tapping)
Mindfulness
Cold water therapy
Humming/chanting/singing
Gentle movement
Time in nature
Sensory work
Social connection
Rest and relaxation
Balanced diet/nutrition
Self touch
Massage
Journaling
Healthy sleep routine
Sunshine
Aromatherapy
Yoga, Tai Chi, Qi Gong
Stretching
Reducing time on screens
Internal family systems
Acupuncture
Setting boundaries
Neurofeedback
Touch and vibration therapy
Supplements
Music
Humour/laughter/comedy
It is worth considering the following when deciding on what 'package' is appropriate for you.
The level of sensitivity experienced and degree of dysregulation e.g. diet improvements, regular exercise, and sleep hygiene can be helpful for anyone, but they're critical for people who have a high level of dysregulation.
The stage of the illness and where you are on your healing journey - e.g. pacing and sleep strategies might be extremely important if there is a high level of dysfunction. You might want to consider the order and timing of the strategies e.g. some deep, grounding techniques might be used at the start of your healing journey.
What you find enjoyable and calming. Some might find meditation, yoga and breathwork relaxing, whilst others might find it frustrating, boring and a challenge to concentrate.
Your personality type - Some people find it hard to stick to a plan. They find being disciplined and consistent a challenge. These types of people might benefit from 121 coaching, where they are being monitored closely and held to account.
The level of past trauma and current stress - For example, it might be necessary to address some deep, repressed emotion, or trauma, before other work can take place.
Your financial position - If you are struggling financially, then you might not be able to afford to undertake a programme, or access a 121 coach. In this situation you may need to rely more on personal practices such as meditation, or free material online.
Your mental state and level of fear - Some basis calming techniques, for example, might be more appropriate in the early stages, in order to create a safety base to work from.
The level of symptoms - An example of this is where a person may not have the capacity to spend time in nature, visit a therapist or socialise outside of the home.
It is really important to work out the right range of restorative practices that will ultimately lead to progress. It needs to be varied and holistic in nature. When people recover they often find it difficult to say what was the most important aspect of recovery. It is about putting the whole thing together as we are all different and so is our road map through recovery.
Until next time, take care and remember to ask yourself
"What does my body and brain need today?"
"What is the next best thing that I can do to help me move forward?"
"How am I going to spend my 24 hours today?"
"What restorative practices seem to be helping me move forward?"
Stuart
Comments