Weekly recovery guidance - ME/CFS, Long Covid and related illnesses.
- s-porter4
- Oct 11
- 2 min read
Weekly inspirational quotes, guidance & tips to support recovery from ME/CFS, Long Covid, Fibromyalgia and related illnesses.
Post 19 - 12/10/2025
Progress cycles
You will frequently hear the terms 'pacing', and GET (Graded Exercise Therapy.) The concept is really simple in that it is focussed on building capacity over time, gradually increasing the amount you do. It tends to be linked to physical strategies e.g. gradually walking further, but this misses the importance of the integrated nature of the illness. The balance of physical, mental and emotional energy expenditure is complex. It is not just about doing more in a particular area, each week.
Progress cycles (sometimes referred to as adjustment periods) are an essential aspect of recovery. At the heart of these conditions are fear and safety and we have a brain perceiving danger. Our job is to behave/think/act in a way which convinces the brain that you are safe and that symptoms are no longer necessary. I am fond of the term 'exposure', rather than pacing.
This is how a progress cycle, or adjustment cycle works.
Establish a clear baseline. This is what you are able to do over a two, or three week period that doesn't make you feel worse, or bring about an obvious increase in symptoms. There needs to be a balance across the week and any particular day of low, medium and high energy activities and emotional, physical, and mental activities.
Across the two to three week period you are aiming for stability, but you also need to work on your mindset and practice. You need calmness, belief, consistency, rest periods, staying present and mindful etc.
Once you have got some stability, then 'stretch' (not push) in one, or possibly a few areas. For example, increase walking from 500 steps a day to 600 steps, increase reading from 10 minutes twice a day, to 15 minutes twice a day.
The next bit is the most difficult. The 'stretching' can lead to a rise in symptoms. The brain could well perceive a higher level of danger, and thus trigger a reaction. This needs to be anticipated, or even expected. Your job is to convince the brain that you are safe.
If and when symptoms rise, then stay calm. Show curiosity with the symptoms, but do not panic, get anxious or angry, you can rest more, but do not 'do nothing.'
When symptoms calm down, then return immediately to your previous baseline.
This cycle needs to be practiced over and over again. It will take time and you need to be disciplined and patient. A short term rise in symptoms (anything up to a week) is ok. We do not want to 'push' and lead to a significant relapse and rise in symptoms.
The above was an important part of my strategy for recovery. I used these cycles from being bedbound and unable to feed and wash myself, to recovery, and from not being able to walk 10 steps, to walking 7 miles.
This stuff really works!
Remember that Rome wasn't built in a day and this is a marathon and not a sprint!
Don't push, but don't hold back!
Day after day, week after week!
You can do this!
Until next time.
Stuart
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