5 simple routine changes I have made to improve my health (glandular fever / chronic fatigue syndrome / post viral fatigue).

8.3.18

Little swaps and changes here and there can add up to seeing big results over time so I thought I would share a few simple changes I have made over the last 18 months which have contributed to better physical and mental health. Obviously they have contributed to my recovery from glandular fever and CFS specifically, but they would benefit everybody. Also as a side note, I am definitely rubbish at sticking to things that I know are good for me so writing this will be a kick up the bum for me I am sure.

1) Write a to-do list the night before with realistic and achievable goals for the following day, then spread the tasks out throughout the full day. I have stopped trying to squeeze my whole week of tasks into one morning as this will, without fail, result in a crash later that day. This one is still a working progress as my personality type is to do everything all in one go, so it is taking some getting used to undoing this.

A good way of pacing myself through the day is to set a timer (the Pomodoro technique if you want to look into it further). So for 20 - 30 minutes I will focus on one task and try to avoid checking my phone or being distracted by my surroundings. For example I am writing this blog post and have a timer going and whether I finish it or not at the end of the timer, I will stop and take a break to have a cup of tea and stretch my legs. Then I repeat the timer technique throughout the day whether it's for housework, working on the laptop, or cross stitching. It keeps me focused and feeling like I am achieving things without pushing my body and brain too far.

2) Bed before 11pm.. I'm being generous there. Bed before 10 if manageable! I used to stay up so late playing on my phone or watching TV and then I would wake up early for a jog before work. This continuous lack of sleep and disjointed bedtime routine definitely contributed to my ill health as, when I got the glandular fever virus, I wasn't strong enough to fight it off as I wasn't ever getting proper rest.

One thing I struggle with is getting good quality sleep (my REM stage is far too high each night, hence why I wake feeling exhausted) but I know that going to bed at a decent time and having a proper chunk of sleep has done me good in the long run. 


3) Less reading rubbish, more reading self-help stuff. But not too much self-help stuff! If you have limited energy levels then you need to be more selective with the things you absorb into your brain. I have unfollowed a lot of social media accounts that make me feel bad about myself (fitspo, for example, as my lifestyle isn't aligned with that for the time being). Instead I try to make my social media time all about people discussing good self-care, healthy habits, and people who are honest about the ups and downs of their lives. But everything in moderation. Too many self-help books and social media scrolling, no matter how positive, can be truly draining. 

4) Practicing gratitude really does help. It is immensely difficult to stay positive when you have experienced long term pain and ill health, but something I find helpful, each evening when I get into bed, is to list everything I am grateful for from that day. Either out loud or just in my head. Sometimes this is easy if I have seen a friend or had a day of minimal symptoms but on other days putting a list together can feel nearly impossible. But if I dig deep and find things, even if it's just that I had a nice bath or made an excellent cup of tea, I feel better as I drift off to sleep

5) Ask myself a prompt question before or during activities such as "is this helpful?" If the answer is no, which it usually is when I'm lost in an Instagram binge or filling my shopping trolley with biscuits and stodge, I stop and move onto something that will be more beneficial. Having that phrase to throw at myself throughout the day makes me feel more present and helps me to stay on track. 


1 comment:

  1. Awesome work.Just wanted to drop a comment and say I am new to your blog and really like what I am reading.Thanks for the share

    ReplyDelete