The Fatigue Book: Chronic fatigue syndrome and long COVID fatigue: practical tips for recovery

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Not only can you tailor the advice to your particular needs (the 100 tips are organised into 11 thematic chapters) but you can find what you need easily due to the tip index. I’ll be referring to different aspects over the course of my recovery journey depending on what I need when. The fatigue felt in ME and long COVID is different to normal tiredness, or even exhaustion. It’s a hugely debilitating condition. It can affect cognitive function, physical energy levels and the ability to cope with emotions or socialising. Linkedin The Fatigue Book Chronic fatigue syndrome and long COVID fatigue: Practical tips for recovery Author: Lydia Rolley

The book contains 100 tips on dealing with fatigue. They are grouped thematically into 11 chapters covering areas including: mindset, sleep, energy, pacing, relationships etc. The tips are indexed and there is also a general index plus reference list. The author brings her unique joint training and experience in occupational therapy and psychotherapy to provide an approach that recognises physical, mental and emotional/spiritual needs suited to the individual. Each chapter includes a range of Tips from which to choose plus Food for thought, Pause and Mind, body and soul. Essential text is highlighted so that the severely fatigued can focus purely on that in the early stages of recovery. Her insights from the perspective of a person who has come out the other side are invaluable: it is so easy to lose sight of one’s strengths and abilities when unable to summon the energy to get out of bed in the morning. The author’s reminder that this is a season, not forever, is an antidote to the overwhelming sense that there is nothing beyond constant fatigue. There are a 100 tips which are clearly defined and explained. Furthermore it is illustrated beautifully with an interesting proverb which encapsulates the complex and layered narrative.The structure of The Fatigue Book makes it user-friendly for readers with limited energy. It is broken into bite-size chunks, with key points highlighted in such a way that they are easily focused on, even in the midst of brain fog. But it never shies away from a core truth: recovery from chronic fatigue, whatever the cause, largely depends on the individual affected. In the end, you have to manage your condition, nobody else can do it for you. Although clearly, having emotional and practical support from those around you is also a great contribution to recovery. There is useful advice about coping with the changing family dynamics that inevitably come with one member developing a long-term fatigue condition. The following is an extract from ‘The Fatigue Book’ by Lydia Rolley and looks at the importance of sleeping well in managing the effects of Chronic Fatigue Syndrome. The Fatigue Book is a useful and practical handbook full of tips to manage fatigue conditions day to day and move towards recovery. Many of us are searching for ways to deal with a level of exhaustion that prevents us from managing our day to day lives.

This is the direction we are heading towards to regain a healthier sleep routine. For now, just be aware of your current day and night sleep routine by drawing a line on the chart below where you think your sleep pattern currently is. It would seem to make logical sense that, if you suffer from fatigue, at least you would beable to have a good night’s sleep, right? Well, as you have no doubt discovered by now, the fatigue does not play by the normal rules of life, and what your body is craving from a good night’s sleep is sadly often denied. I have worked with many chronic fatigue sufferers who, although they sleep a lot, struggle to sleep well. From my experience, people either tend to over-think sleep issues, which can lead to increased anxiety about getting to sleep, or not to think enough about these issues,

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This may deter some readers, while others find it comforting. I felt that there was so much of use and benefit to anybody trying to manage a chronic fatigue condition that I could overlook the regular religious references. I have full confidence that you will benefit from healthier sleep habits. Tip 21: Separate Day and Night Clearly

I found the chapter on pacing particularly interesting, having lived with a partner with ME for many years. Learning how not to do too much on those precious occasions when you feel well is perhaps one of the most difficult lessons for people with chronic fatigue. Overdoing it, followed by a crash and relapse into exhaustion is a familiar pattern, and The Fatigue Book has useful strategies for breaking out of this vicious circle. Lydia’s intention was to equip people with an easy to try and understand list of tools to manage fatigue. She achieves this by making the book a joyful, easy read. I would recommend it to patients who have struggled to find a way towards recovery. I would also recommend that they bought it for disbelieving loved ones who would benefit from knowing all the tried and tested fatigue management interventions that have worked for others. It outlines proven fatigue management tips and is suitable for people of all ages affected by either Long COVID or CFS/ME, and for their family and friends. Whether someone is at the start of their recovery journey or has been doing this for some time, there is clear, practical advice based on a self-management approach that applies the principles of Pacing and Activity Management (but NOT Graded Exercise) as recommended by the new NICE guidelines for both conditions. The Fatigue Book immediately conveys the sense of an author who is personally invested – and indeed, Lydia Rolley has extensive experience of chronic fatigue conditions, both as someone who has lived with ME/CFS and as a jointly qualified occupational therapist and psychotherapist who worked for many years in an NHS fatigue clinic. Written by an expert with long-standing and first hand experience. There are so many useful tools, and it’s bang up to date so no perpetuating of damaging therapies like GET.Lydia has created a book on fatigue which concurrently validates their experience and gently informs of strategies to move towards recovery. The reason for keeping a sleep diary is to understand your current sleep situation and give greater clarity to what may need to change. This sleep diary is more of a reflective diary rather than a scientific measurement of your sleep cycles (such as on a sleep app). A reflective diary can be more useful in empowering you to make some changes. There are very few positives to have come out of the COVID pandemic, but one of them is undoubtedly the attention that has been given to chronic energy-limiting conditions, as a consequence of so many people developing Long COVID.

The language is very simple and easy to follow. There’s no unnecessary detail or jargon. Each tip has a little proverb and/or prayer associated with it. I’m not religious so I was ambivalent about the prayers, but I do really like the proverbs. There are also great illustrations and diagrams throughout, which is not only visually pleasing but also helps to demonstrate some of the points. Changing your sleep pattern does not happen by chance. It does take a lot of patience, being intentional and very consistent. Concentrating on your sleep and developing healthy sleep hygiene habits together make the biggest difference to your overall health and ability to function and cope well. I have seen countless people transform their sleep habits and have witnessed the benefits. The change started when they chose to try something different. I would recommend only doing this for a week or two, no more than that. That is enough time to recognise any patterns of sleep and highlight any particular areas that need concentrating on. In the weeks and months ahead, be aware of how your current line gradually changes position and consider what has contributed to that shift. If you are sleeping excessively in the daytime and want to start changing that habit, see Tip 23. Keep a Reflective Sleep Diary Each chapter has an overarching theme, from sleep to motivation, pacing to community. Within, each is broken up into tips to act on, with illustrations and proverbs encapsulating the main points. Where appropriate, there is space to make your own notes, and useful templates that can be photocopied.

I read this book on a long train journey, and not one but two of my fellow travellers noticed the title and asked me to share the details with them. Something that has never happened to me before! Just one small sign of how prevalent fatigue now is. The Fatigue Book is an accessible self help book for anyone living with chronic fatigue. It may also be useful for their loved ones.