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.
