Practical advice for people who have recovered at home
Post-viral fatigue is when you have an extended period of feeling unwell and fatigued after a viral infection.
Fatigue is a normal part of the body’s response to fighting a viral infection such as COVID-19. Fatigue is likely to continue for some time after the infection has cleared. It can make you sleep more, feel unsteady on your feet, make standing for long periods difficult, as well as affecting your ability to concentrate and your memory.
Self-isolate
Please follow government guidelines. Remember, this includes isolating from your family/ household wherever possible, even if they have symptoms or are also self-isolating. If you deteriorate, seek immediate medical help following government guidelines.
Rest
Rest is very important for your body as it fights off infection. You need to rest both your body and mind. Keep television, phones and social media to a minimum. Relaxation, breathing and meditation can all support quality rest – the NHS Apps Library has free tools you can try. Sensory relaxation tools such as fragrances, blankets, and relaxing music can also help. If a strategy doesn’t work for you, try another one until you find one that does.
Sleep
You may find that you need to sleep more. Make sure you follow healthy sleep habits: ensure your room is as dark as possible, have a bedtime routine, and avoid caffeine, eating late and using electrical items before bed.
Nourishment
Try to keep your normal routine for eating and drinking. Being ill with a temperature can make you dehydrated so make sure you drink fluid when you’re thirsty and enough so that you pass urine with normal frequency and volume.
Move
Get up and move around slowly and gently a few times each day. This will keep your body mobile and help with circulation.
Keep activity levels low
Both physical and cognitive (thinking) activities use energy. Try to do only a small number of these activities each day, including basic activities of daily living, such as washing and dressing.
Allow time
COVID-19 affects people differently, so give yourself time to recover. Its impact afterwards doesn’t always reflect the severity of the virus and you don’t have to have been hospitalised to experience fatigue. You may feel pressure to resume your usual activities quickly, but don’t rush.
Have fun
Do some low energy activities that you enjoy, such as reading or watching TV, for short periods with regular rests.
Stop
Please follow government guidelines. Unless you feel fully recovered after self-isolation, you shouldn’t work. Your body still needs to focus on fighting the infection.
