If you've been impacted by Long COVID or are still navigating symptoms after a COVID infection, it's completely natural to wonder: Is this my new normal? Will I ever feel like myself again?

The truth is, recovery doesn't have to mean going back to running marathons or chasing big goals—and some we have worked with have. For most people, the goals are simpler—waking up without pain or brain fog, returning to work or school, enjoying time with family and friends, or rediscovering the joy of a favorite hobby. These are deeply meaningful milestones, and they’re just as worthy of celebration. In fact setting modest goals and achieving them is a key way to accelerate your recovery and be able to set ambitious goals as you improve!

One of the most important tools for fostering this healing is Pacing. Pacing isn't about pushing through or doing nothing—it's about doing just enough, with intention, to allow your body and nervous system to stay within a safe, manageable range. Calming the stress response and supporting nervous system regulation can create the internal environment that allows your body to be in a parasympathetic state - which supports healing.

When we pace effectively, we give the brain, body, and nervous system a chance to re-learn that movement and activity can be safe. This retraining is essential—it builds confidence, reduces the likelihood of flare-ups and post-exertional malaise (PEM), and opens the door to gradual improvement.

We know that Pacing can be hard—especially on days when you’re feeling a little better. It’s tempting to do more, to feel like you're catching up. But true progress often comes from doing a little less than you think you can, giving your system time to stabilize, and repeating that process consistently.

One strategy that can help is reframing expectations. Rather than aiming to "get back" to everything you used to do right away, consider setting smaller, achievable goals that don’t trigger a stress response. For example, try a modified version of something you love—something that keeps you connected to joy and movement, without overwhelming your system.

This approach can be incredibly powerful. It:

1. Strengthens brain-body connections and nervous system regulation
   This enables us to have more resilience to stressors of all description, including hobbies, work and household chores. 
   
2. Builds confidence (in your conscious and subconscious) that movement can be safe and manageable. This happens by using exercises that make your movements more efficient and controlled, which frees up energy to be able to do more over time.
   
3. Offers a positive feedback loop—setting and meeting small goals can provide a dopamine boost, which supports mood, motivation, and long-term improvement. 

The recovery path may look different for each person, but the principles are similar: support the nervous system, pace intentionally, and allow healing to happen gradually.

At ThriveNinety, we’re here to share what works, support you with tools grounded in evidence and experience, and help you feel more like yourself again—step by step.

Warmly,
Katie & Andrea

Related blog posts:

Pacing for Long Covid and Post-Viral Conditions
Explore how balancing rest and activity can aid in managing Long COVID symptoms.

Quick Win vs. Lasting Impact: Building a Foundation For Recovery
Understand the importance of sustainable recovery strategies over short-term fixes.

 The Tyranny of Stairs with Long Covid Fatigue
A personal narrative illustrating the challenges and progress in Long COVID recovery.

How Snoopy Helped Measure My Long Covid Recovery Process
A relatable story highlighting subtle signs of improvement in the recovery journey.