Fibromyalgia (central sensitisation) Chronic fatigue syndrome(ME/CFS) and Long COVID are different conditions but share many similarities. As yet there are no definitive diagnostic tests or treatments but the principles to enhance the quality of life are the same

  1. Understand the potential causes of this condition.
    Research is focusing on these areas: inflammation, immune system activation, disruption to the autonomic nervous system affecting breathing and blood pressure, microclots, Nervous system inflammation and reduced blood flow in the brain. Keep up with the research here.
  2. Learn what activities and situations aggravate and/or relieve symptoms. Observe the effects of physical, cognitive and emotional exertion.
  3. Understand the stress response and the impact that chronic stress has on symptoms. Learn mind-body techniques to reduce the impact of sustained stress.
  4. Understand the principles of pacing in order to function below the threshold of activity that leads to exacerbations.
  5. Make quality sleep a priority using as many tools and strategies as required.
  6. Identify and lessen anger and other negative emotions eg worry and guilt.
  7. Practice daily strategies to control sympathetic and parasympathetic nervous system responses.
  8. Adopt the 12 Pathways To Wellbeing lifestyle principles.
  9. Develop a comprehensive toolbox of rest and restorative practices.
  10. Spend most of your time thinking and functioning in the present time. Set realistic goals to manage each day.
  11. Keep hydrated.
  12. Seek and allow support from others.
  13. Plan how to manage setbacks.
  14. Maintain involvement in life including social engagement, work and hobbies.
  15. Be organised and maintain your own Health records including test results, the outcome of consultations and a list of all treatments that you have explored.