The holidays often remind us how much we care for the people in our lives—and how deeply we want to show up for them. But when recovery from Long COVID or another chronic condition reshapes what’s possible, “showing up” can look very different.

This season, it may help to remember: taking care of yourself and prioritizing your recovery is one of the most powerful ways to care for the people you love.

Caring for Others When You’re Still Recovering Yourself

Many of us are wired to put others first. We want to show up, to help, to give—especially for the people we love most. When life changes after an illness, when your energy feels limited and your body no longer behaves the way it used to, that instinct can quietly turn against you.

It can feel like you’re falling short on both sides: not doing enough for others, and being more reliant on others than you would like to be. This means you often save your energy for the basics of family life or taking care of the household. It can feel like there isn’t enough capacity to even think about making space for, and spending energy on, steps that might make you feel better. And, when you find them, how can you be sure they will be worth the effort and deliver the results you need? Yet, the truth is—caring for yourself is caring for others. When you have the right tools and start rebuilding your energy and resilience, everyone around you benefits.

Finding Balance When Energy Feels Unpredictable

We know first hand that Long COVID and other post-infection conditions affect not only the person recovering but their entire household. Fatigue, brain fog, and unpredictable symptoms create new routines and emotional strain—for everyone. You may see worry, guilt, or frustration ripple through your relationships, even when love is the constant foundation. You may be frustrated that you can’t be as engaged as you had always been.

This isn’t a sign of weakness. It’s a sign that your systems—both inside your body and within your family—are adapting to where you are now. Like any system, the more calm, balance, and energy you can restore, the better it functions for all involved. 

This goes both directions. When you find a way to manage your Long COVID or post-infection symptoms, the symptoms that were creeping up in your relationship will ease as well. That’s exactly what happened to Katie and her family. Everything felt more harmonized again - and like it worked again- once she turned the corner. She was able to be an active, energetic and emotionally available parent again, was able to step back into being a full partner for her husband, and could even take on roles to support her community. The solution was looking out for herself and finding ways to manage her Long COVID symptoms, so she started to feel like herself again, and like the person who could occupy the space in her family and community that she wanted to be in.  This brought back the structure that was once established and well running, but with the benefit of extra perspective and intentionality from her Long COVID experience. 

How Your Recovery Supports the People You Love

Your body and brain constantly communicate — but after infection, that communication can get scrambled. The body sends mixed signals, or signals that are too strong or too weak. This means the brain can’t easily interpret them as safe and tries to protect you by introducing symptoms that slow you down. This can lead to fatigue, pain, brain fog, or unpredictable symptoms. 

The good news: this communication can be retrained. Small, consistent routines — pacing elements, gentle specific movements, calming breathing techniques, nourishing food, and restorative tools — help your brain and body start speaking the same language again. These steps improve how your systems coordinate energy, attention, and recovery.

When that internal communication improves, daily life feels easier and more stable — and that steadiness affects everyone around you. You can plan more predictably, act with more confidence, and have the capacity to re-engage with your friends and family in the way you want. Over time, your recovery routines don’t just help you function better; they help your household function better too. 

After just two weeks I felt better than I had in years. Instead of crashing at the end of the day, I’ve started to play music again with my partner.” - Chis, Long COVID Symptom Management Client

How Do You Find Energy and Space For Self Care and Healing 

Self-care doesn’t have to mean big changes, long to-do lists, or carving out hours every day. Most progress begins with small, gentle shifts that can be done even when your energy is limited — steps that actually give you energy back, teach your body and brain how to work while feeling safe again  and let your systems  shift into recovery mode to enable healing and repair:

• Pacing. Start with giving yourself permission to begin the day with a short routine that aligns different systems in your body (i.e. by using the three free tools we share). This isn’t about just resting, this is also about actions that boost your overall energy reserves. Take breaks when your body starts talking to you by sending symptoms — those early pauses help your systems stay stable and prevent crashes later. Reduce stressors that drain energy without adding value to your day, so reduce things like background noise or bright lights.
  
• Build safety with movement. Movement control exercises, activated stretches, or a short, slow walk while listening to your body helps your brain and body reconnect safely. These moments regulate your nervous system, clear out constraints on your internal body communication and make recovery feel smoother and possible.
  
• Notice your signals. Learn what makes you feel steadier — routines, rhythm, specific tools, doing things at a slower pace — and note what drains you. That awareness is data your body gives you to guide good choices. Listen to it, it can be a powerful guide on your recovery journey.
  
• Share how you feel. When you understand, and can explain, what helps you to manage and keep control of your symptoms, others can support you more effectively. It shifts the focus from “what’s wrong” to “what works.” And loved ones feel empowered when they know what they can do for you, and also what is not helpful.
  
• Ask for small things. Often, the best support is shared understanding — it clears out expectations and avoids misunderstandings.

Over time, these simple shifts help your nervous system relearn a sense of safety. Energy, clarity, and connection begin to rebuild across your body and brian, and daily life becomes easier for everyone involved

For Those Who Stand Beside Someone in Recovery

If you’re a family member or friend supporting someone through a chronic condition, your role matters deeply. That is worth repeating: your role matters deeply - and it can feel hard at times! Remember, support doesn’t always mean doing more—it can also mean doing things differently. Listening without fixing. Encouraging without pushing. Joining someone in pacing, dietary changes, recovery activities, or slow walks instead of expecting the “old normal.” The ThriveNinety tools help people's bodies, brains and nervous systems function better - they aren’t exclusively for people with chronic conditions - so others can benefit from doing them too! 

A partner’s presence, patience, and calm can make a difference. Just as your loved one’s recovery depends on small steps, your own resilience grows when you take care of your boundaries, recovery, and emotions, too.

Support is most helpful when it includes understanding and helps make space for the routines needed for symptom management, recovery, and renewed resilience. In this way loved ones have the best chance to return to the roles and moments that make them feel and be like themselves.

Talking Actions Together Makes Everything Easier

The holidays often bring families together for check in — along with stories, reflections, and plans for the year ahead. These conversations naturally touch on health, energy, and how everyone is really doing. For those still recovering, it’s a chance to share what helps, what doesn’t, and what you’re working toward.

Instead of avoiding the topic, or glossing over how you are really feeling, use these moments to get your family on board. Talk about what’s changed since the infection, what routines make a difference, and what kind of support helps you keep improving. It might mean pacing gatherings differently, scheduling rest between events, or building small daily routines that fit real life.

These are the “that’s it” moments — when understanding turns into action. When the people who care about you see what recovery actually looks like and how they can help make it possible. Don’t wait for the “right time” or for things to get worse. The best time to start rebuilding health and resilience — together — is now.

Every Step Forward Restores a Little More of You 

Recovery and resilience rarely happen all at once, but gains can happen quickly once you set off on the right path — improvement  built through small, consistent steps. Each reset you give your system, each gentle movement, each choice to listen to your body adds up. Bit by bit, your systems relearn balance, your energy steadies, and you start to feel more like yourself again — all by taking small, consistent actions that support your nervous system, realign brain-body pathways and help your systems function more effectively. Working together makes everything easier. This is true for systems inside the body as well as for relationships with your loved ones. 

You’re not just helping yourself to manage your symptoms sustainably. You’re helping your loved ones learn how recovery works, and to get you back.

Warmly,
Katie & Andrea

P.S. If you’re ready to explore small, evidence-based ways to rebuild energy and resilience, our Long COVID Symptom Management Program includes a free first unit. It’s designed to help you start feeling better—step by step, at your own pace.

Related Blog posts: 

Living With Someone Who Has Long COVID   

The Power of Simple Solutions

Quick Win vs. Lasting Impact

Finding Joy While Managing Symptoms During the Holidays