Your Symptoms Are Talking—Here’s How to Listen (written 04/13/2025)

Living with a long-term condition can feel like a never-ending puzzle. Some days are more debilitating than others. Sometimes the symptoms are relatively better, and on other days they flare up out of nowhere, leaving you even more exhausted, foggy, and completely drained.

The good news? Your body is always sending signals— knowing how to decode them can be a gamechanger.

Are Your Symptoms Trying to Tell You Something?

It is easy to feel like your body is failing you, or even falling apart (I’ve been there!). Before thinking you are stuck having to live like this forever or facing a worst case health scenario, ask yourself:

🪫 Are there toxins or other things in my environment that are draining energy? (Fatigue or pain might be a delayed response.)

🥣 Did I eat something that causes blood sugar spikes or inflammation? (Foods that lead to blood sugar swings can mimic anxiety or brain fog.)

😮‍💨 Have I been holding my breath or shallow breathing? (Oxygen levels directly impact fatigue and focus; full, three-dimensional deep breathing can calm the nervous system and reduce symptoms.)

🚶‍➡️ Have I been able to move my body in a safe way? (Your body needs a combination of rest and movement to operate at its best. Finding a gentle set of movements and low intensity activities that can let you move, but do so in a way that your body will consider safe and can help you manage - not exacerbate - symptoms over time)

😧 Am I feeling stressed or overwhelmed? (Your nervous system and immune system are closely connected and driving your feelings.)

A Simple Shift That Can Help

You have more control than you might think. Your nervous system can help signal a sense of “danger” or “safety” to your brain and other systems in your body. Signals of safety are linked to a reduction in symptoms like pain, heart rate elevation and brain fog. One of the easiest ways to support this is through gentle sensory resets. Try this:

🔹 30-Second Reset – Close your eyes, inhale deeply through your nose for 4 seconds, hold for 4 seconds, exhale for 6 seconds. Repeat 3x.
🔹Movement Break – Even 2 minutes of slow, controlled movement (like tilting your ankles or mobilizing your shoulder) can signal safety to your body.
🔹 Specific eye movements – Your nervous system is closely connected to muscles around your eyes. Moving your eyes slowly from one side all the way to the other side a few times, while keeping your head still, can help calm and align an overstimulated nervous system.

You Can Feel Better By Thinking Outside the Box

Managing symptoms isn’t just about medication—it’s about understanding what your body needs in the moment. That’s why at ThriveNinety, we focus on small, science-backed shifts that help you feel better now.

We just uploaded a new video about active Pacing, where Katie talks about her experience blending pacing and exercise, a controversial topic in the Long COVID community, to increase ability and recover. 

You're not alone in this—your body is on your side. 💙

Warmly,  
Katie & Andrea

P.S. Looking for active Pacing for recovery for more symptom relief strategies? Watch our latest YouTube video and let us know which tips work for you!