These 5 tips helped combat my COVID fatigue symptoms

If you’ve been experiencing post-COVID-19 symptoms like extreme tiredness, shortness of breath, lightheadedness, and brain fog, you might be experiencing COVID fatigue. The good news is, you’re not alone. It’s estimated that currently 30% of patients develop Long COVID, with an estimated 35% developing COVID fatigue.

Since catching COVID for the first time last July, I’m one of many who have experienced some pretty unfortunate long-term side effects. These include fatigue, postural orthostatic tachycardia syndrome (POTS)-like symptoms, and even a blood clot in my lung.

I’ve spent the last six months trying out a variety of ways to cope, including following suggestions from my doctor, conducting my own research, and wading through a whole lot of trial and error. For this article I pulled it all together to share some of the best methods I personally found to help manage COVID fatigue symptoms.

Given that fatigue after COVID can very wildly, none of these tips should be considered guaranteed cures, but they helped my personal symptoms improve enough that I felt they were worth sharing. This isn’t medical advice, of course, so seek professional help before any major changes to your lifestyle.

1. Stay hydrated

You’ve likely heard it before, and it’s still sage advice: Staying hydrated is often essential when recovering from any illness or viral infection. It’s a deceptively simple task. Just drink enough water, and you may get better faster. This sounds easy enough in theory, but in practice, around 75% of Americans are chronically dehydrated. Too often, drinking water gets pushed off the to-do list and is supplanted by less ideal caffeinated options like coffee or soda.

Water generally has a positive impact on fatigue, making consuming enough water and electrolytes one of the easiest potential ways to manage your post-COVID symptoms. If you’re a person who struggles to remember to drink water, it can help to have a water bottle ready to go that you can take everywhere with you. I’m personally a big fan of the Beast 30 oz Tumbler, which is a condensation-free, dishwasher-safe tumbler that comes in a variety of vibrant colors.

It can also be fun to get stickers to add to your water bottle. By selecting stickers that make you smile, you’ll be more inclined to remember to fill the bottle and keep it with you. I added stickers to another of my water bottles (since the base is not dishwasher-safe anyway), and it’s been a huge motivator for me in remembering to keep the water close at hand.

Getting enough electrolytes is an element that many people miss while trying to stay hydrated. For some, the average diet provides enough electrolytes without any extra effort. However, those with post-COVID symptoms such as chronic fatigue and/or POTS-like symptoms may want to pay especially close attention to their electrolyte intake.

Luckily, there are some easy ways to increase your electrolyte intake. Gatorade is a long-standing recommendation for athletes and those who are ill alike because of its hydrating potential. For those who are planning to drink a fair amount, something like the Gatorade G Zero Pack is a great idea because it limits the amount of sugar you’re taking in (which can lead to other issues with COVID fatigue), while still providing the electrolyte help.

I’m especially partial to the Liquid IV Hydration Multiplier packets myself, as they can be added to that trusty water bottle you’re (hopefully) now carrying around, and they have just enough flavor to encourage you to drink more.

If you’re interested in learning more about this particular topic, consider reading up on it at our tips for staying hydrated.

2. Rest may help

It can be hard to let yourself rest when you aren’t feeling well. Chores tend to pile up, and it’s easy to get frustrated when you can’t do the things you’re used to doing. However, resting and getting enough sleep was one of the most essential tasks for combating my COVID fatigue. After all, rest is the simplest way for the immune system to recover from daily activity.

If you’re someone who struggles to get the suggested 8 hours of sleep at night, it might be worth reading through our tips for getting a good night’s sleep. If you’re still having trouble getting the shut eye you need, natural sleep aids like melatonin can prove helpful. Unlike sleeping pills, melatonin isn’t habit forming and relies on your body’s natural processes to help you sleep. Even so, it should not be taken regularly without first consulting your primary care physician.

Finding ways to relax can also help aid your rest. Using specific scents and aromatherapy is popular for many people, with essential oil diffusers being especially trendy.

Meditation apps or guided meditation on YouTube can also prove useful. We’re particularly big fans of Headspace, though if it’s not the right fit for you there are plenty of other options.

Whatever method you try, make sure your rest happens while you’re awake as well as while you’re asleep. Pushing through COVID fatigue might make your symptoms worse or last longer. As a general rule, listen to your body and work with your doctor to determine how much rest you need.

Also, keep in mind that activities requiring a lot of thought, such as working on a computer, aren’t considered rest when it comes to COVID. Your brain likely needs a break as much as your body, and as frustrating as it can be in the short term, in the long term, you’ll probably be glad that you took the time.

For those who are finding themselves physically fatigued or experiencing POTS-like symptoms that make standing for long periods difficult, there are a few tools that can help. Sitting down, even for short periods, can provide the rest you need to keep going and focus your energy where it’s most useful.

A compact, portable seat is a great way to keep your options open when you’re moving around the world (or even your house). The Giraffe Creation Telescoping Stool is a great device that can be carried alone or stuck in a bag. It holds up to 400 pounds and weighs very little. The CLIQ Portable Chair is another great find, as it folds down as small as a fold-up umbrella and can easily be stuck into a purse or backpack.

Lastly, if you are looking for ways to save your strength while showering (especially for those of you trying to contort yourself to shave your legs or do other things that require leaning down), finding a shower chair is probably a good idea. We pulled together a list of some of the best shower chairs, which should make the shopping process a snap.

3. (Carefully) stay active

It may feel like we’re contradicting ourselves here, but stick with us. As important as it is to listen to your body and rest when needed, it’s just as important to not stop moving entirely. When you feel sick, it’s easy to want to turn into a potato on the couch under a pile of blankets.

However, by consistently staying active, you’re helping your body build back to normal energy levels while also preventing other symptoms (such as blood clots) from developing. For those like me who easily get sucked into an activity for hours, setting a timer can be a helpful reminder to get up and move around. If you have a pet, movement breaks are a great time for a quick play session or to go for a short walk.

It’s important to note that staying active isn’t the same as hardcore exercise. The goal here isn’t to push beyond your limits, but to sort of sidle up to them and then stop. COVID fatigue often isn’t something you can knuckle down and get through, as doing so might make your symptoms worse. Instead, stay aware of how you’re feeling, and try not to overdo it.

If walking outside or around your home isn’t appealing to you, treadmills are a great way to walk at a good pace and can be turned on for minutes at a time. Unlike a walk where you must make it back to your starting point, treadmill walking allows you to stop as soon as you start to experience fatigue. This can be especially helpful as you figure out your new endurance limits. You can test out your current abilities on a treadmill, then chart a walking path from there if you’d rather do your regular walks outside.

Folding treadmills and under-the-desk treadmills such as these are great for small spaces. I’m particularly partial to my Goplus 2 in 1 Folding Treadmill, which can slide under a couch easily when not in use. If you know that eventually you’ll want to run on the treadmill or use it for some more intense exercise, consider one of these.

Combined with your ongoing activity, compression socks are a great product to invest in. We love the Figs Compression Socks, but they come in all sorts of brands, colors, and patterns to help you find the pair closest to your usual style. Compression socks may be a smart purchase for anyone at high risk for blood clots, and can be especially helpful for those experiencing POTS-like symptoms. They may also be helpful to wear during exercise, even once your COVID fatigue has passed.

4. Get relief for painful symptoms

When you hear “COVID fatigue,” many don’t associate the phrase with aches and pains. However, they’re very much possibilities for anyone with Long COVID symptoms. While severe pain is cause for concern, the sort of flu-like daily annoyances are often just another part of COVID fatigue to get through.

For body aches, heating pads can be especially helpful for relaxing your muscles and helping them heal. If you’re like me and experience a lot of your tension in the neck and shoulders, the Comfytemp Weighted Heating Pad for Neck and Shoulders is a great buy. Its weighted nature keeps the heat pressed against you while providing the comforting pressure of a weighted blanket. It’s also extremely comfortable to wear. Just be careful not to forget you have it on (as I have several times), because it is a plug-in heating pad, so you have limited movement options while wearing it.

If your pains tend to come in the form of headaches, the AllSett Health Migraine Relief Hat is a great option. This hat lets you heat it or cool it and can be pulled over the eyes or worn like a beanie. Though it likely won’t eliminate your headache, wearing it can make it feel like your symptoms are gone. Pairing this with your usual over-the-counter pain medicine may work wonders.

5. Track your good days and bad days

When it comes to any illness, it’s a good idea to keep track of your symptoms. With something like COVID fatigue, I find it’s nearly a must. Because there’s still so much unknown about the long-term symptoms of COVID, any information you can record about your health could help you get the treatment you need.

When it comes to tracking symptoms, something as simple as a nice notebook can work in a pinch, or even just the notes app on your phone. However, it can be hard to know what to record at first, and it’s easy to forget to include things that may be relevant.

Something like this Daily Wellness Journal may come in handy, because it provides a detailed reminder to track symptoms, medications, and food intake all in one place. This can help you more consistently keep up with all contributing factors and pinpoint if there are triggers happening that are causing your most severe symptoms. If brain fog is your main challenge, the Mighty Well Brain Fog Planner is also a great one to consider, as it provides prompts to help you keep track of how you’re feeling each day.

Lastly, apps such as Symple are another great option because they offer prompts for what to record and can even send notifications to remind you to enter your day’s data.

One final note

Even if you’re technically “over” COVID, its effects can be long lasting and seriously debilitating. A seemingly mild case of COVID may still lead to severe long-term changes in your health.

Remember to be patient with yourself and your body. Treat yourself with the same kindness you would show someone you care about. Chronic illness is a lot for anyone to manage, and when it’s a new experience, it can be especially difficult to wrap your head around.

This process doesn’t require perfection either. Every step counts, and every little bit you can manage helps. Take each new day as it comes and as a new opportunity to be a little better to yourself than the day before.

Even if you just drink a few extra sips of water or take one extra break to rest, your body might thank you.