Post-Viral Fatigue

[Bee35]

Hi.
I was diagnosed with post-viral fatigue about 3 weeks ago after a nasty bout of flu, which was preceded by bronchitis which in turn followed a cold. all in all, this has been a total of about 8 weeks. I have a sympathetic , straight-talking GP, who explained the effects of this and has told me that recovery takes time and not to be too hard on mysel. I am pleased that I no longer feel the need to sleep all the time , but my body still feels so tired with heavy achy limbs. sleep
does not ease this. has anyone been through this? I am in my 7th week off work and it took me until 1400 yesterday to 'sleep off' xmas day and Boxing day. :-(

[boxtops]

Bee, I know what you mean - after I had flu (two weeks' duration) it took me a good month after that to recover fully.

[shoota]

I think I've had that for 57 years.....

[China Doll]

From a chronic fatigue perspective I think probably the best thing you can do is actually to get in to a normal sleep routine, so no sleeping until 2pm but getting up and going to bed at a reasonable time. Throughout the day you need to do some pacing so taking regular breaks from what you're doing, trying no to do things too fast. Also gentle exercise, yoga or swimming, again, nothing harsh but just a little to gently ease your body back in to the normal working process. If your limbs are achey then take some ibuprofen or paracetamol throughout the day (as per normal dosages) so that you never get to the point when you're in a lot of pain but are systematically controlling the pain/aches you are experiencing.

I know you obviously don't have chronic fatigue but some of advice will be very similar so perhaps google that and see what you come up with. I do know that the basic advice I have given is more or less (well significantly less but I'm not a clinician :c) the advice given to patients my doctor sees with chronic fatigue symptoms.

You will get there, it's just a bit of a slow recovery process. We emphasise it's basically a rehabilitation thing, getting your body back to what it's used to, and that may take a couple of months.

[Bee35]

Thanks Boxtops .
Some days I feel so weak I can walk the few hundred yards to my local shop and that is all I can do that day. other days I think I must be imagining it until I try to exert myself. I used to walk miles daily without feeling tired, whatever the weather. I also twisted my knee getting out of bed ( weak, and I'm still limping, but recovering well with exercises) so also can't drive. hoping to get better v soon :-)

[Bee35]

Just seen the other answers. thank you China Doll re your advice re sleep routine etc :-)

[China Doll]

S'alright... a lot of the chronic fatigue patients we have were previousl also incredibly active!

That thing you're describing about some days you feel really weak and other days trying to exert yourself if you're feeling not quite as bad, my doc calls that 'booming & busting', and that's where the pacing and routine comes in. If you try to do too much on a day where you're feeling a bit better then you'll knacker yourself the following days, hence, pacing! :c)

[Eve]

Great advice from China. I don't have chronic fatigue syndrome (though it's been mentioned) though have a lot of fatigue from other conditions and also used to be really active.

Pacing is very important. Know your limits. Planning is also important - I find it also helps me stop stressing about things so much, just making a note of what NEEDS to be done that day when gives me a sense of structure and priority. I also keep all my appointments and reminders in my phone so ti makes me feel more organised (especially with a woolly head).

I have a little control zone, where I can get to easily on the bus and I have my usual coffee haunt, mini supermarkets etc... round so I can get whatever I need without having to go further, but I can if I want and feel able.

I also challenge myself lightly, just go and have a gentle wander round somewhere where there are things to look at which distract me :) Swimming is also great, just gently moving when you feel more weightless.

I also break things up and allow a lot of time for rest and enjoyment. My work journey is split and I get a coffee and meet a friend part way, similarly coming home, I stop for a coffee between buses and if I can before getting to medical appointments etc...

My coffee place is very important to me and I've found some nice things to do there like meeting friends, knitting, taking a puzzle book, just gentle things which relax me and make it a nicer time out of the house but not sitting there dwelling or feeling fed up. I often feel after a bit of a rest that I'm more able or find it easier to go do my shopping etc...

Just getting out for a bit of fresh air can be great, as above or just a gentle wander into the park to sit on a bench and feed the ducks.

It can be hard but do give yourself a break, allow more time for things (less stressful and easier on your body). Relaxation can be good - something my Occupational Therapist has been working on with me, just ways of relaxing your body which is more restful - it's amazing how tense you can be without realising it, especially when you're finding things hard going or stressed because you can't do things.

[Eve]

Routine is crucial too, so your body knows what to expect. I try to keep a good routine else it just knocks me out.

I forgot to mention above, my music is also important to me, just retreating into my headphones and distracting myself and relaxing. Reading too, great for relaxing and going into your own little world and you can read at your own pace. Watching something new on a boxset too, being able to watch everything back to back rather than waiting for episodes.

All good things for getting rest rather than just giving in to sleep all the time and knocking your routine out. You can move your bedtime forwards to counter this so you're still getting a night time routine. Similarly getting yourself up, having a nice shower and sitting and doing something relaxing.

I try and get out a bit every day, for some fresh air and gentle exercise (not that I'm exercising as such but just gently moving around). I work but do this weekends.