Things I’d do differently - chronic fatigue edition. Take my lessons and make them your own, so you can get your life back faster than I did. Wishing you a speedy recovery!

Firstly, what is chronic fatigue syndrome?

Chronic Fatigue Syndrome (CFS), also known as Myalgic Encephalomyelitis (ME), is a complex, long-term condition characterized by profound fatigue that is not relieved by rest and is not explained by another medical condition. The fatigue significantly reduces a person’s ability to carry out daily activities and is often accompanied by a range of other symptoms.

A defining feature is post-exertional malaise (PEM) - a worsening of symptoms following physical, cognitive, or emotional exertion that would previously have been tolerated. This flare can be delayed by hours or days and may take a long time to resolve. Other common symptoms include unrefreshing sleep, cognitive difficulties (often described as “brain fog”), dizziness or lightheadedness (particularly when standing), muscle or joint pain, and heightened sensitivity to light, sound, or touch.

The exact cause of CFS remains unclear, but research suggests involvement of the nervous system, immune function, energy metabolism, and autonomic regulation. Diagnosis is clinical, based on symptom patterns and exclusion of other conditions. Severity can vary widely, from mild impairment to being housebound or bedbound. Management typically focuses on symptom pacing, supportive care, and improving quality of life rather than a single curative treatment.

If you’re new here? I got CFS when I was about 23. It was a blend of burn out, not listening to my body, nutrition, and viral infection. The perfect storm, you could say. I spent about 8 years working on my healing - physical, emotional, metabolic.. and it wasn’t until I harnessed the power of the vagus nerve that everything else clicked into place. And now? It’s my absolute jam clinically to help others with the same struggles.

Things I’d do differently..

I’d stop trying to continue being the “old” me.

The “me” that got me where I landed with CFS. Pushing through, trying to please others (while sacrificing my own needs). Working through my old patterns, and where I was leaking energy, was SO beneficial to my healing.

When you first get struck, you don’t realise it’s going to be a long term thing. Trying to get back to your old lifestyle too quickly just adds extra pressure on your healing. It could be a never-ending struggle too - the reality is you may never get back to the version of you that was before CFS.

The stress of expectation and ‘failure’ to get there is too much for a struggling nervous system!

Instead, focus on things you can get back to. Step by step. Shift the expectation and the self-perception. By all means have goals, but if you know deep down you were burning the candle at both ends? Well why would you want to go back to that anyway?

I’d regulate my nervous system first.

Supplements and diets don’t work well if your cells are in a danger response. Sure, they might mask symptoms and help you feel a bit better.. but if you’re low capacity for change, you need to start with the nervous system.

This is why I speak so much about the vagus nerve. It plays a huge role in your cell stress response, your inflammation levels, and your wellbeing.

If you’re under chronic stress you absolutely won’t heal. Do the little things you can to add more safety into your world.

Weighted blanket, warm tea, achieve something small (and pause to acknowledge that).

I'd focus on circadian rhythm.

We talk a lot about the basics - movement and hydration.. but at the time I was first unwell, nobody was talking about morning sunlight.

Morning light on your skin and eyes is a free and easy addition to your ritual. Even on the lowest energy day. And your mitochondria LOVE it.

If you have mitochondrial dysfunction (which many of you probably do), start slow. You may already be thinking well sunlight makes me crash. Start at sunrise, the gentle sunlight ‘should’ be ok. Of course, I can’t guarantee it. Even if you start with 10 seconds.. it’s better than 0.

Slow builds are GREAT for the nervous system. You don’t have to force it.

Start with this, over expensive gadgets like vibration plates and vagus nerve stimulators.

I'd see an Applied Kinesiology chiropractor ASAP.

Seeing this type of chiropractor was one of those fork in the road moments for me. I had spent so much time and money by this stage and I honestly had my reservations. But I took the leap and it was one of my best decisions.

The system just WORKS for my nervous system. It's a wonderful approach to highly sensitive nervous systems because it's not too little, not too much.

It might not work for you. But honestly, the results I got with my own nervous system completely redirected the way I practice. I was so fortunate to train under an amazing Applied Kinesiology chiropractor (the same one who helped me heal).

It's why I now do what I do in my clinic (and I basically see a thousand different versions of myself in clients!)

I'd understand the power of gravity feeling safe or threatening to the nervous system.

You know your nervous system is fried if you struggle with gravity. It's one of the very first things our brains learn to deal with as a baby and ultimately it should feel safe to the system. If you're getting dizzy when standing, needing to lay horizontal a lot or struggling with movement intolerance? Your system may not be coping with gravity anymore.

You might even have been diagnosed with POTS. But I want to be clear - if you’ve tried for a POTS diagnosis and they said you don’t have it, it does not mean your system is ok with gravity. It means you don’t meet standard diagnostic criteria. Gravity is supposed to be a good stress, and you’re not supposed to feel awful with movement (or something as simple as sitting up). If you do, it either tells me there is a disconnect somewhere in your nervous system’s processing, or you are just so fatigued that even gravity feels too much.

Go gentle. Even more gentle. Build up your gravity tolerance. Oh, and get checked for hypermobility!

I'd find something I love to do, that felt energy-giving, not energy-taking. And make it a priority.

Whether that's a safe friend, ocean dips, your morning vagus nerve ritual (I've made this for you with The Honour Ritual), find affirmations that resonate.

When you have limited energy, prioritising the thing that gives you more energy pushes the needle forward.

Prioritising your 'shoulds' even if they drain you, just... well....drain you?

Can you add a dreaded to-do into your day once you've filled your own energy tank first?

There are so many more I could write. But when I think back to how tired I truly was, I wanted to share things that have a low barrier to taking action. There's no point having the knowledge if you don't take the steps forward. Try these things before adding anything extra.

And if you want more support around returning to movement and/or exercise? I’ve created a free webinar for you - click the button below.

free webinar - return to movement

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