Many people with Long COVID go on to develop a condition called chronic fatigue syndrome. Some long-haulers say a technique called pacing has helped them manage their symptoms, even if things aren’t completely back to normal.*

What is pacing?

Long COVID affects everyone differently, but approximately half of all long-haulers go on to develop a condition called myalgic encephalomyelitis or chronic fatigue syndrome (ME/CFS). There is currently no cure for ME/CFS, but some people with the condition say a strategy called pacing has helped them cope. 

Pacing is a technique that can potentially help you:

• Control your energy output, 
• Track your symptoms, and
• Prioritize and manage everyday activities, like doing dishes, cooking meals, bathing, and caring for your family.

Research into pacing is limited, but one study found that the technique was able to help up to 82% of study participants with ME/CFS. 

Redefining recovery

The goal of pacing is not to rebuild your stamina or return your level of activity to where it was before you got sick. Instead, it spaces out daily activities and incorporates periods of rest into your schedule to help you manage your symptoms.

Kaia Arrow has been living with ME/CFS for 12 years, and she says pacing has helped her regain some sense of normalcy, if somewhat limited. 

“Pacing made it so that I could predict what I could do, like on a small level, for the first time in over a decade,” she says. “I can cook for my husband. I can cook for my friends. Not frequently. But, that’s more than I could do before.”

Getting started

The first, and often most difficult, step in pacing is finding, and respecting, your limits. “You have to convince yourself to say no to a lot of things that you want to do,” Arrow says.

She and other ME/CFS long-haulers recommend these tips for getting started:

• Get a planner or scheduling app to help you organize your activities.
• Set aside about half of your daytime hours for periods of mental and physical rest.
• Schedule the activities you have to do throughout your day with small breaks in between.
• If you have time, add in “want to” activities, avoiding anything that would drastically raise your heart rate.
• Track your symptoms each day, and adjust your schedule if you don’t feel well.

You can also help lighten your load by dividing big tasks into smaller ones and getting help from loved ones. Some people say that small steps, such as setting a timer for rest or using a chair in the shower, also help them to not push themselves too far. 

*Morris, A. (2023, January 16). For long covid fatigue, a strategy called ‘pacing’ helps, but at a cost. Washington Post. https://www.washingtonpost.com/wellness/2023/01/16/long-covid-fatigue-pacing/