Author: Tanja Walser
Long COVID recovery can feel like a marathon without a finish line. With fluctuating symptoms, fatigue that doesn’t go away with rest, and a frustrating lack of answers, it’s no wonder so many people feel overwhelmed. While much of the focus understandably falls on physical healing – nutrition, pacing, gentle movement – there’s a powerful and often underestimated piece of the puzzle: stress management. Managing stress isn’t a “nice to have” add-on. It’s a central pillar of your healing process.
In this post, we’ll explore how chronic stress affects the body during Long COVID recovery, why it matters more than ever to prioritise rest and nervous system regulation, and some gentle, realistic strategies to help you reduce stress and support your body’s ability to heal.
The Stress–Symptom Loop
If you’re living with Long COVID, you’re likely familiar with the boom-and-bust cycle: a few better days followed by a crash that sets you back. Stress – whether emotional, physical, or environmental – can play a big role in triggering these crashes.
When we experience stress, our bodies enter “fight or flight” mode, releasing hormones like cortisol and adrenaline. This response is helpful in short bursts, but when the stress is chronic, it becomes harmful. Persistent stress keeps your body in a heightened state of alert, preventing the kind of deep healing that occurs during rest and repair.
For those in Long COVID recovery, this stress response can worsen fatigue, brain fog, sleep problems, and even pain. The body stays locked in survival mode, prioritising immediate threats over long-term repair. That’s why calming the nervous system – gently and consistently – can be one of the most impactful things you do.
Why Stress Management Is Essential in Long COVID Recovery
The nervous system acts like the body’s internal switchboard, constantly sending and receiving signals. In chronic illness, this communication gets disrupted. Long COVID seems to dysregulate multiple systems at once – including the immune system, autonomic nervous system, and endocrine system. Stress intensifies this disruption.
Here’s how stress impacts Long COVID recovery:
- Inflammation increases: Chronic stress promotes inflammatory processes, which are already elevated in many people with Long COVID.
- Sleep quality declines: Stress makes it harder to fall and stay asleep – robbing your body of one of its most important healing tools.
- Digestive issues worsen: Stress impairs digestion and nutrient absorption, making it harder for your body to get what it needs to repair tissues and regulate hormones.
- Energy production suffers: Mitochondria – the powerhouses of your cells – don’t work well under chronic stress, contributing to the crushing fatigue so many experience.
It’s not about eliminating all stress (that’s impossible, and the pressure to do so can add more stress!). Instead, it’s about finding ways to gently shift your nervous system into a state of rest and digest, where healing is more likely to happen.
What Stress Looks Like in Real Life
Stress isn’t always dramatic. Often, it shows up in subtle but persistent ways: overthinking, constantly researching symptoms, worrying about the future, pushing through exhaustion to keep up with daily demands.
If any of these feel familiar, you’re not alone:
- You feel guilty for resting
- You worry that you’re not doing “enough” to recover
- You experience tension in your body most of the day
- Your mind races when you try to sleep
- You feel emotionally fragile or overwhelmed more often than not
None of these are signs of failure. They’re signs your nervous system is working overtime. The good news? You can begin to calm it, even in small ways.
Calming Your Nervous System: What Actually Helps?
You don’t need to overhaul your life or spend hours meditating to make a difference. In fact, small, consistent actions are often more effective – and sustainable – than dramatic changes. Here are some nervous-system-friendly practices that support Long COVID recovery:
1. Breathwork that’s safe and soothing
Try breathing out longer than you breathe in – for example, inhale for 4 counts, exhale for 6. This activates the parasympathetic nervous system (the calming part of your nervous system) and can help bring your body out of stress mode.
Even just 2-3 minutes a few times a day can help.
2. Boundaries with information
It’s easy to fall into research spirals when you’re looking for answers. But consuming too much information – especially when it’s conflicting or alarmist – can spike anxiety and worsen symptoms. Set time limits on symptom research, or take breaks from social media and forums if they leave you feeling drained.
3. Soothing rituals
Find a few things that feel genuinely comforting and repeat them often. It could be a warm bath, a favourite herbal tea, soft music, or a familiar TV show. Rituals help your brain feel safe through repetition and familiarity.
4. Nature, even in tiny doses
Spending time in nature – even just sitting in a garden or watching trees through a window – can regulate the nervous system. If you’re too unwell to go out, try listening to nature sounds or watching calming nature videos.
5. Grounding through the senses
Bring your awareness to your body using touch, sight, sound, or smell. For example, hold a smooth stone, feel the texture of a blanket, or inhale a calming essential oil like lavender. These sensory experiences help anchor you in the present moment and shift the brain out of stress.
6. Self-compassion
One of the most healing practices is being kind to yourself. Long COVID recovery is not linear. There will be setbacks. Instead of beating yourself up, practice gentle acceptance: “I’m doing the best I can with the energy I have today.”
What If You’re Too Tired for Stress Relief?
That’s okay. Many stress management strategies can be adapted to your energy levels. If even meditation feels like too much, try “non-doing” – simply lying down in a quiet space with no expectations. Let your body rest without a goal. That in itself is powerful.
The Bigger Picture: Creating Safety
At the heart of all stress reduction is this question: “How can I help my body feel safe?”
Your body can’t heal when it’s bracing for a threat. Long COVID already puts it on high alert. Each moment you offer it a cue of safety – whether through a soothing sound, a loving thought, or a moment of rest – you’re nudging it toward repair.
Stress management isn’t separate from Long COVID recovery. It is recovery. It’s the fertile soil in which your healing can take root.
If you’re navigating the ups and downs of Long COVID recovery, remember that your body is trying – every single day – to find balance again. Reducing stress isn’t about doing more. It’s about doing less, more gently, and more intentionally.
Start small. One calming breath. One guilt-free nap. One kind word to yourself. Over time, these moments add up.
You’re not broken. You’re healing.
If you’re curious about how functional medicine health coaching could help in your own Long COVID recovery, Tanja offers a free 20-minute conversation to explore what next steps might feel most supportive for you. Click here to book a time that suits you.
