Everyone needs to Pace, but it becomes critical when times are busy and when you are living with post-infection conditions. (written 10/13/2024)

I am currently in Germany for two full weeks. It’s where I’m from, where my family and many close friends live. I now live an ocean away, so these trips take planning, energy, and time, but are something I prioritize so I have a chance to connect and check in with the people and places that help to fuel me, have shaped me, and continue to provide love and vitality.  

I know that for many people with Long COVID, this is similar to the level of planning needed to go to the store, a doctor’s appointment, or an outing with friends. So this seemed like a good time to reflect on Pacing and tools we can use to help us navigate things we want and need to do, while staying within our safe limits.      

Nine years ago, I moved from Germany to Lake Placid, NY, where I’ve lived ever since, and I plan to stay. I love it there—I’ve married into a wonderful family and made many great friends.  

During my visit to  Germany, I want to see as many people as possible and enjoy quality time with family and friends, while still moving a few ThriveNinety projects forward. Given everything there I want to juggle, I’m glad that on previous trips I learned the importance of pacing myself.  

Pacing is universal. Everyone needs to Pace, but it becomes critical when times are busy and when you are living with post-infection conditions. The good news is that there are strategies that allow me, and you, to do more of what we all love while avoiding overtaxing our bodies. This was critical for me when I was traveling to compete at international Biathlon events and needed to perform at my best, and it is still important now.  My top tips include:  

- Prioritizing – Thoughtful planning about what I want and need to do, and  making decisions that help cut down on unnecessary travel time   

- Knowing what energizes me – Making sure I make time for the things that help my body and brain function at their best: eating the right foods, moving my body and staying active, getting enough sleep, having great conversations, and allowing for buffer time between events  

- Respecting my limits – Seeing the whole picture instead of each day (or moment) in isolation; this helps me fight the instinct to feel bad if I don’t fit in another activity into any one day, and instead think about the wider goal of the trip, including doing things that help give me energy and avoiding a crash when I get home.  

I have planned most of my trip and coordinated schedules before leaving my house to make sure everything is working smoothly. I see the people I can see, and my visit doesn’t take up energy and time on last-minute planning. Since not everyone lives close by, I started by reaching out to those furthest away and structured my plans from there. Keeping some flexibility and buffer in my schedule has been key—something I had to learn over time. A few years ago, I was “booking” myself so tightly that I often worried about making it to the next adventure on time. This left me stressed, drained, and unable to fully enjoy each experience.    

The next important piece is self-care. A topic that is so important if you are managing a condition like Long COVID. This is your foundation! While spending time with family and friends nourishes my soul, I also know I need other things to stay energized and feel good throughout the trip. Regular movement, eating well, and respecting my limits are essential. My family and friends understand this, and they know that when I take care of myself, they get the best version of me while I am with them.   

Pacing doesn’t have to be about slowing down; it’s about getting the right mix of activity and rest and being intentional—doing what’s necessary and eliminating what drains you. I won’t be able to see everyone I want to on this trip, but I’ll prioritize connecting with those people on my next visit.    

Warmly, 
Andrea  

PS. In our program, Pacing Essentials, we also emphasize that everyone needs to pace themselves, and share evidence-based advice that shares specific Pacing tips for people managing Long COVID and post-infection conditions. These are tools that are valuable now and, as my story shows, continue to serve you well as you are able to reduce symptoms and regain ability.