script Flashcards
what are the 5 ps?
- Planning your day
- Prioritise accordingly
- Postpone
- Pace
- Position
what is ABCDE:
- Approach - least effort (grade, sit, etc.)
- Break
- Chunk
- Delegate
- Environment (senses?)
Symptoms of fatigue ?
Palpitations and dizziness
Brain fog - worsened by sense
flu like symptoms
Pain
results in low mood/anxiety
Causes of fatigue
Genetics
Physiological illness over time
Viral infection
Compounding factors eg sleep, diet, anxiety, isolation, activity, comorbidities
Therapeutic rest aim for
x3- 4 10-20 min rest breaks a day
Fatigue can effect
Cognition
Emotion
Social
Traffic light system
A red day will be when your activities have been mostly scored in the region of 4-5. A Amber day would be if the activities were scored mostly from 2.5 to 3. And a green day would be mostly scored between 0 -2. You can write the word red, Amber or Green at the top of that day’s diary page -as a quick index for future reference.
Barriers to managing fatigue
Boom bust
lack of self awareness
feeling deprived
feeling out of control
feeling guilty
Boom bust?
going flat out whilst we have some energy available only to collapse with exhaustion after the activity either straight away or over the next few days, we have to rest and recharge, we then use this energy again and crash, again – causing a tsunami wave of energy.
sandwiches?
Its also worth swapping activities that are less demanding and sandwiching them in-between more demanding ones to try and get a balance and conserve energy and manage fatigue- remember some activities can be more- emotionally, socially, physically or cognitively challenging than others, so by switching between them to mix it up a bit, can help manage your fatigue and energy.
not getting the right amount of sleep can impact on?
- Energy levels
- Reduced immune efficiency
- Our mood- irritable or low mood
- Decreased pain tolerance
- Reduced memory and concentration and the ability to problem solve..-
Sleeping during the day?
Is bad, try to reduce. Do relaxation activities instead. If napping try to reduce 15-20mins each time. Think circadian rhythms and external zeitgebers .
difficult to get to sleep at night the following may help:
- Sleep routine
- Sleeping environment
- Diet
- Exercise
- Medications - melatonin? only a short term help
- Bedtime routine or wind down routine
- Write a journal
- Try something different
- Mental exercises
Negative thoughts?
Challenge them, be strict, use management strategies.
Share how you feel with family or friends.
Speak to a professional
Autonomic system and our physical wellbeing:
We think Long Covid can disrupt the autonomic system in some people, causing disruption to our body’s involuntary functions including breathing, heartbeat, body temperature, how we process pain, our digestive system, immune system, endocrine system and nervous system.
Getting the diet right can :
Reduce fatigue
Boost energy levels
Improve muscle strength
Manage weight changes
Strengthen immune system
Lessen the impact of smell and taste changes
Relieve gastrointestinal issues
Improve mood
Healthy Diet
Eat 5 a day
Support immune system with copper folate, iron, selenium, zinc, vitamins
Mediterranean diet?
Vitamin D supplments
Supplements such as vitamin c magnesium and calcium but be careful of gastric side effects
social support
Longer youre away more anxious you will feel
Join a peer support group
Online yoga or mindfulness group
Volunteer?
Social prescriber at GP
Moving again
Give yourself a goal, stabilise it and then increase by 5 minutes etc. keep going till reach goal.
Post exertional malaise
worsening of symptoms following physical or cog activity.
If you do not have enough oxygen in your muscles to produce energy you use other energy, anaerobic acitivty. Symptoms:
Immediate: difficulty breathing, nausea, dizziness
Short term: Joint and muscle pains, headaches, brain dog, sleep
long term: decrease function, weakness, flu
types of rest-
auditory
olfactory - scents
visualisation and imagery
logical - eg progressive relaxation techniques
breathing -
why is exercise good
help generate energy
improve strength and fitness
do more activity
improve symptoms eg fatigue and pain
improve sleep
help you to feel more relaxed
create a sense of achivement
improve relationships with friends and family and enable you to do things together again
control weight and feel better ?
release endorphins and reduce pain
can exercise make you feel worse?
any activity beyond capabilities can, do it at a low manageable level and gradually build.
voice fatigue advice
seek help
reduce contributory factors like smoking, acid reflux, medication
reduce use if possible
hydrate
atmosphere irritants - ventilate and use fans
methods to help dysfunctional or hyperventilated breathing
recognise it and change to a controlled breathing method
being aware of normal breathing rates at rest and activity
nose breathing not mouth breathing
abdominal breathing pattern re-training
considering lifestyle factors such as diet sleep hygiene and relaxation
breathing control
gently rest one hand on stomach, keep shoulders and chest relaxed, allow your hand to rise gently as you breath in . imagine abdomen like a balloon. feel stomach rise gently and let the air sigh out, must be relaxed. gradually to try increase depth. makes breathing more efficient therefore reducing need for high rate
smart goals
specific
measurable
achievable
relevant
time linked
