Coping with Long Covid

Here you’ll find all the worksheets and information you need to put into practice what you’ve learned in our Coping with Long Covid class.

What we learned

How our thoughts, feelings and actions are linked.

We introduced the "5 Areas" model from Cognitive Behavioural Therapy (CBT). This shows the links between what we think, how we feel both emotionally and physically, and what we do.

Although we can’t just change how we feel, we can use these links to improve how we feel by changing what we do or the way we think.

 

Alarming Adrenaline

We explored the role of adrenaline in our body, and the physical symptoms it can create as part of the 'fight or flight' response.

Resources: 

• The Alarming Adrenaline resource is a recap of the physical symptoms caused by the 'fight or flight' response.  
• An NHS Self-Help guide on how to manage panic

 

Relaxation Techniques

We looked at how relaxation techniques can help us to manage and reduce the physical symptoms of 'fight or flight'.

Resources:

• The Square Breathing resource guides you through a controlled breathing technique, to help with breathlessness.
• The 5, 4, 3, 2, 1 grounding technique can help bring your mind back to the present moment, and away from worrying thoughts and feelings.
• Relaxation Audio guides from Coventry & Warwickshire Partnership NHS Trust
• A mindfulness video playlist from Solent NHS Trust
• A range of meditation videos from Calm
• Headspace App, mindfulness and meditation resources

 

Activity Diary

We explored the vicious cycle of fatigue, and how to find the best balance between rest and activity. 

Resources:

• The Activity Diary worksheet can help you to notice patterns of activity or inactivity. Keep a note of what you do, and how you feel. 
• Conserving Energy A guide to the 3Ps: Plan, Pace and Prioritise from the Royal College of Occupational Therapists

 

Helpful Resources

• Your Covid Recovery An NHS website supporting people recovering from COVID-19. 
• British Lung Foundation A national charity supporting people with lung conditions. Their resources include support groups, a helpline and tips for coping with breathlessness. 
• How to Manage Post-Viral Fatigue a guide from the Royal College of Occupational Therapists. 
• A guide to managing Post-Viral Fatigue from the British Association of CFS/ME