5 Top Nervous System Recovery Tips for Long COVID and CFS/ME to add to the Safe and Sound Protocol
Updated: Sep 19
Nervous System Recovery for Long Covid and CFS/ME
Nervous system work can be helpful for some people with Long Covid (LC), CFS/ME, but it must be gentle and very flexible. A technique that feels calming for one person can feel activating for another. That is why recovery support should never be treated as a fixed checklist.
With ME/CFS/LC the body can react strongly to stress, sound, light, temperature changes, poor sleep, or even positive excitement. Post-exertion malaise, often called PEM, means the nervous system and energy system may need much smaller steps than expected.
The Safe and Sound Protocol can be one supportive tool for nervous system regulation especially for theose with Long COVID, CF/ ME and it works best when the rest of the day also supports safety, rest, hydration, and emotional release. The aim is not to force the body into calm. The aim is to give it repeated signals that say, you are safe enough to soften and then you become safe enough to heal. Below are some nervous system recovery ideas to support your Safe and Sound Protocol whilst you are recivery forrm Long Covid, CFS/ME
This post is for information only and is not medical advice. With CFS and ME, speak with a qualified healthcare professional before trying new practices, especially anything that affects temperature, exertion, sleep, or symptoms.
Start by listening to your baseline
Before trying any nervous system tool, check where your body is today. This matters more than the plan.
A simple baseline check might include:
Energy level
Pain level
Light and sound sensitivity
Dizziness or nausea
Sleep quality
Emotional load
Signs of PEM from the previous day
If symptoms are already high, choose the smallest version of a practice. That might mean one minute instead of ten, a warm shower instead of cold water, or simply lying down with your eyes closed.
Nervous system recovery is not a test of willpower. For CFS and ME, the safest progress often comes from doing less, more consistently.
Try cold water carefully, not aggressively
Cold showers are often talked about as a nervous system reset. For some people, a short burst of cool water can help create a clear shift in state. It may support alertness, breathing awareness, and a sense of completion after washing.
But with ME/CFS, full cold showers can be too much. They may trigger shaking, adrenaline, dizziness, or a crash later in the day.
A gentler approach could be:
Splashing cool water on the face
Running cool water over the hands
Ending a warm shower with 5 to 10 seconds of slightly cooler water
Stopping immediately if symptoms rise
The face and hands are good places to start because they are less demanding than shocking the whole body. Keep the breath slow. If the you begin to gasp or panics the practice is too strong.
This is where the “not one size fits all” approach really matters. For one person, cold water may feel grounding. For another, it may feel unsafe. Both responses are OK, they are just another piece to the puzzle of what works for you.
Write out your emotions for 20 minutes
Unprocessed emotion can keep the body on alert. That does not mean symptoms are “all in the mind”. ME/CFS is real and physical. It means the nervous system responds to emotional loads.
Writing for 20 minutes can give the brain a place to put what it has been carrying, if you need to sob, or write I fucking hate being tired all the time it can give you a place to put your emotional load. The brain may see this emotional load as a threat so get rid of it and put it in the bin.
Set a timer and write without editing. You do not need neat sentences. You do not need to be fair, wise, or positive. You can write:
What feels frightening
What feels unfair
What you miss
What you are angry about
What your body might be trying to say
What you wish others understood
When the timer ends, pause. Take a few slow breaths. Tear up the page and get rid of it. You don't need all this, if there is more in there it will come out another day. After you write do something down-regulating such as extended exhale breathing, sighing or humming to signal that you are safe.
If 20 minutes feels too much, start with five. If writing brings up trauma, panic, or overwhelming distress that feels too much, stop and seek support from a professional.
Use EFT and tapping as a calming cue
EFT, often called tapping, combines gentle tapping on points of the face, upper body, or hands with simple spoken phrases. Many people use it as a self-soothing practice.
The value is not in getting the words perfect. The value is in rhythm, touch, breath, and acknowledgement.
A gentle tapping round might sound like:
“Even though my body feels overwhelmed right now, I deeply and completely love and accept myself.”
Then tap slowly through your chosen points while naming what is present:
“This tiredness”
“This wired feeling”
“This fear of overdoing it”
“This wish to feel safe”
“This feeling of being ill/jangled/spiked (or your term)”
Tapping can be done lying down, with tiny movements. Have a look on youtube for some tapping videos.
Used alongside the Safe and Sound Protocol, tapping may help some people settle before or after listening. It can act like a bridge between the session and the rest of the day.
Build active sleep with the Rest and Restore Protocol
Sleep during LC, CFS/ ME can be complicated. Some people feel exhausted but wired. Others sleep for long periods and still wake unrefreshed. “Active sleep” does not mean trying hard to sleep. It means creating conditions that let the body practise rest.
The Rest and Restore Protocol is a great add on to the Safe and Sound Protocol, it can make you feel gooey in a good way whilst your body goes into a repair state. It is not advised for everyone and some people activity cannot tolerate it so its good to work with a practitioner who has a good understanding of chronic illness and nervous system regulation.
It can provide:
Deep Relaxation: Releases stress from your thoughts and tight muscles.
Better Health: Aids everyday body needs like digestion and rest.
Body Balance: Restores your natural energy flow and daily cycles.
If you are using the Safe and Sound Protocol or the Rest and Restore Protocol avoid packing sessions into already full days. Give the nervous system time to integrate. A quiet period afterwards may be more useful than moving straight into something else (even reading).
Eat well and drink plenty of water
This one is so boring and basic but for all of us we need great food and good hydration.
It's a common one with clients and myself who forget to drink enough water. At least 2 litres a day. Dehydration can worsen headaches, dizziness, fatigue, and brain fog.
Some people with ME/CFS/LC may also experience symptoms linked with orthostatic intolerance (POTS) where standing or sitting upright feels harder. In those cases, fluid and salt intake may need medical guidance so check with your GP or LC clinic on how much you should be drinking. The nervous system needs steady fuel, minerals, and fluid to function well.
Aim for meals and snacks that are easy to prepare and digest. A balanced plate might include:
Protein such as eggs, yoghurt, fish, tofu, beans, or chicken
Slow-release carbohydrates such as oats, potatoes, rice, or wholegrain toast
Healthy fats such as olive oil, avocado, nuts, or seeds
Colourful fruit or vegetables where tolerated
Put the tips together gently
The best plan is the one your body can actually tolerate. Pick one tip and make it smaller than you think it needs to be.
For example:
Monday Five minutes of emotional writing
Tuesday Cool water on hands after washing
Wednesday EFT tapping while lying down
Thursday Extra planned rest after a Safe and Sound Protocol session
Friday Focus on hydration and an easily digested meal
There is no prize for doing all five every day. Listening to how each one affects you and whether it works is a great step to understanding your nervous system. The goal is to build trust with your body through steady, safe signals.
Nervous system recovery with LC/CFS and ME is personal. Some days the right tool is tapping. Some days it is water, food, darkness, silence, or stopping before the crash. Start small and track your response. If you have any extra tips please comment below.
Michelle Doubtfire is a BACP Registered Psychotherapist, Trauma Therapist, Safe and Sound, and Rest and Restore Practitioner. She works with Long Covid and ME/CFS clients in her clinic Safe Sound Connected.
For further support and information, please contact www.thesafetytherapist.com and www.safesoundconnected.com
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