Fear of Exercise with Chronic Fatigue Syndrome

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[neilbarford]

Hi, I think the fear for most of us, is the fear of the inevitable crash, not the actual exercise itself, i don't fear the actual exercise, I am holding back, the legs and lungs are capable of so much more, but I don't, because I know the crash will come, even with tiny increases each time.

[anastasiasim]

I went for a gentle 40 min walk with a friend and our little dogs yesterday. Within a couple of hours afterwards I was vibrating and unable to focus. The fear is about being able to recover.

[hannekezijlmans]

I experience shortness of breath soon after I start walking. I know I can walk a certain distance, so I recognise that initial shortness of breath as fear/panic, even though I don't 'feel' afraid.
At that moment, I focus on relaxing and I push through.
After a while, I will feel get a different kind of shortness of breath. That's when I'm nearing my limit, and that shortness of breath isn't safe to push through very far.

I improved from 20 meters to 2 kilometers. It took me two years and I'm still improving slowly. Every time I start following a rigid training program with prescribed increments, I crash and go backwards. So even though for other people it seems like I'm doing nothing, I celebrate my progression.

[kirstyhayhoe]

1) ask are you safe?
2) you choose your comfort level (don’t follow a prescribed program)
3) Breathe (slow and calm)
4) accept how you feel

[CFSHealth]

Disclaimer. We are talking about fear in relation to doing “the appropriate” amount of movement or activity for one’s self. We are not saying push beyond your means or do what’s inappropriate. PEM is very real and if you do not have a baseline and a specific plan for where you’re at, you will push and crash and get no where.

Depending on what stage you’re at in your recovery is dependant on what you can do physically. We recommend watching the 3 stages of recovery to understand this better. www.cfshealth.com/3stages

This advice above is brilliant for anyone who is stuck in a fear loop that is holding them back and unable to progress despite the body being ready to appropriately progress.

We do not believe in graded exercise therapy or pushing beyond ones means.

Your baseline must be flexible and appropriate for where you are at and built upon as you feel comfortable and able to do so.

More free trainings in the description to understand this.

[jaydeegilmore]

I often think that fear is often fear of the unknown and often the unknown is not true because we don’t always know the truth of the next step…
So there’s also an element of trust, trust in the ones who know more than us, that is in this moment Tara and Tony and their knowledge and experience..
This really help me to relax and move forward one tiny tippy top step at a time. 😊👍🏼 TY! Annette G.

[DawnJordan-jz]

Excellent calm reflections on how to sensibly start recovery.

[penneymcnutt]

Very helpful info as I'm finishing Foundations and entering the Mentorship program. Thanks for doing these!!

[CFSHealth]

Thank you for watching! Make sure you like and subscribe if you found this video helpful! Don’t forget to download the free recovery resources to help you move forwards. Links in the description! To your health!

[Shannon_Robbie]

I loved that story about the woman from Canada! I'm wondering though, how do we know when is the right time to start exercising?? There always seems to be some barrier stopping me. 7:00

[annehancock]

When you say, “links in description “, I do not see this. Where is it or how do you bring it up, please? I am very interested in your program. The information which you touched on is spot on correct!! The new knowledge I have recognized is “fearing the crash”. I love to exercise but then what you are calling “the crash” is so profound it shakes me to the core. I guess I find it frightening as well as frustrating.

[patlaing]

That helped as I am feeling nervous and will work on what has been said. Thanks

[pebbles]

Thanks that all makes sense and its very helpful to condense it into steps

[musoseven]

Very interesting video 👍

I'd say that there are subtle differences between; CFS, PVF/PVS, FMS, M.E and Acute Long Covid Syndrome (ALCS), almost like a spectrum, and possibly different causes but with similar outcomes/symptom pictures.

Breathing, reducing fear is important, yet it isn't always easy for some Eg perhaps those who have ALCS, have trauma from the illness or before, perhaps there are those who are HSP's etc.

There is an element of complex fear, however, with Eg FMS and ALCS pain, it's the pain that drags one down to a crash and so debilitating - then fatiguing. FMS pain, ALCS pain, seems to come from almost invisible inflammation and hyper sensitivity in Eg the Myofascia. In addition with ALCS there are; palpitations, dizziness etc, the parasympathetic nervous system is on high alert (akin to PTSD but not), leading to panic or anxiety attack type scenarios.

Breathing is important, and some with ALCS, have very specific breathing problems and thus need, due to muscle dysfunction, throat, diaphragm dysfunction etc, to address that to avoid air starvation, panic attacks etc. They may even have had such from an early age. Baby steps are required with such, and, for a few sometimes very specific specialist physio and coaching is required.

💜💜✌️✌️😊

[cindyloohoo]

How do we find someone to work with us that understands CFS to prescribe the right exercise plan? I
ended up having a major crash in May because apparently I over extended myself with a new food & exercise plan with a Personal Trainer, while o thought I was working within my limits

[roslynewatt]

Breathing thru the straw……Breathing in your belly goes out. Breathing out……belly goes in…..if you breath too much, you will get dizzy. This breathing is used by those who sing. ❤

[maiqueashworth]

I don't understand this. Exercise is scary inasmuch as you don't want to spend the next month recovering from it. The way is always to do rather less than you think you can do. And stick to your resolutions!

[roreetinkerbell]

Ha the free -masonry 1eye symbol is quite scary haha..

[domsa_]

The idea that we are not recovering because we fear exercise is ridiculous. Fear/exercise avoidance underpins the biospychosocial (BPS) model of ME/CFS, and is the justification for Graded Exercise Therapy (GET). To be frank, this model is a load of rubbish, and completely insulting. These people have done so much harm. ME/CFS patients fear the horrendous post-exertional symptoms, *not* the exercise/exertion itself. And they are right to, because PEM/PESE can lead to significant worsening and some patients never recover.

[kurulove]

I struggle with this and ongoing surgery dragging it out .
1 little step at a time ... with pauses,
is what my body tells me.
😮‍💨🤏