If you’re reading this, you most likely already know the weight of Chronic Fatigue Syndrome: the unrelenting exhaustion, the crashes after doing too much, the sleep problems, and the daily calculations needed to get through basic tasks. This isn’t just tiredness—it’s life-altering.
That’s why Chronic Fatigue Syndrome self-care is about more than rest. It’s about protecting your energy, easing symptoms, and finding ways to support your body and mind through the ups and downs. In this post, you’ll find practical, evidence-based strategies to help you manage symptoms, work with your limits, and improve your quality of life.
At re-origin, we’ve worked with thousands of people overcoming chronic health conditions, including Chronic Fatigue Syndrome, to help them reduce symptoms and feel like themselves again. Learn more about the re-origin program here.
Understanding Chronic Fatigue Syndrome
Chronic Fatigue Syndrome (CFS), or Myalgic Encephalomyelitis (ME/CFS), is a complex, multi-system chronic illness marked by profound fatigue that doesn’t improve by rest and is often worsened by minimal physical or mental activity. One of the most defining features and symptoms is post-exertional malaise (PEM)—worsening symptoms after exertion. Other CFS symptoms may include joint pain, muscle pain, unrefreshing sleep, orthostatic intolerance, cognitive impairment, and abdominal pain.¹
These symptoms can vary widely and affect people from all socioeconomic backgrounds and age groups—including young people—often interfering with the ability to attend school, work, or manage activities of daily living. Some people affected may be unable to sit upright, prepare food, or leave the house due to the severity of other symptoms of their condition.
There is no known cure for chronic fatigue syndrome, but management strategies—including pacing, brain retraining, nutrition, somatic exercises, and working with supportive healthcare providers—can help manage symptoms, improve well-being, and conserve energy levels for the most important tasks.
Learn about re-origin’s favorite somatic exercises to improve your well-being here.
6 Tips for Daily Living with Chronic Fatigue Syndrome
- Prepare food in advance or ask for assistance to conserve energy.
- Schedule rest before and after tasks—even mental overload can lead to crashes.
- Use assistive devices to reduce the physical strain of daily activities.
- Reduce stress through mindfulness, breathing exercises, or somatic tools.
- Track symptoms and energy use to identify patterns that worsen or improve fatigue.
- Treat depression and anxiety with professional support, especially when they co-occur with physical symptoms.
Managing Symptoms Through Chronic Fatigue Syndrome Self-Care
Pacing
One of the most essential tools is energy management. This involves staying within your “energy envelope”—the threshold of any physical or mental activity that doesn’t trigger post-exertional malaise. Identifying personal limits, conserving energy, and spreading activities throughout the day are critical practices for people with ME/CFS.³
Brain Retraining and Somatic Exercises
Emerging approaches include brain retraining and somatic exercises—tools aimed at calming the limbic system and reducing the body’s overactive stress response. These strategies promote nervous system regulation, improve sleep, and help mitigate symptoms like muscle and joint pain, memory loss, and fatigue. Techniques may include pattern interruption, visualization, deep breathing, and gentle movements tailored to specific symptoms and individual energy levels.
Diet, Hydration, and Small Meals
A balanced diet can help manage symptoms and improve well-being. Many people benefit from eating small meals throughout the day to stabilize blood sugar and reduce digestive symptoms like bloating or abdominal pain.⁴ Managing caffeine intake and avoiding foods that trigger symptoms is also important.
Some individuals find benefits in dietary supplements, although their effectiveness may vary. It is essential to work with a healthcare professional before starting any supplement regimen.4
Support From Healthcare Providers
Building a Support Team
Managing ME/CFS often requires support from a team of professionals, including:
- Physical therapists, to help maintain gentle movement without overexertion.
- Occupational therapists, to adapt daily tasks and tools for energy conservation.
- Healthcare providers, who understand the condition and can assist with treatment plans tailored to individual needs.
Unfortunately, not all doctors refer patients appropriately or understand the complexity of this chronic illness. However, as awareness grows, more healthcare professionals are becoming trained to provide evidence-based care⁵.
Mental Health and Emotional Support
Due to the isolating nature of ME/CFS, emotional support is essential. Support groups, therapy, and cognitive behavioral therapy (CBT) may help people manage feelings of frustration, depression, or anxiety associated with long-term illness.⁵ While CBT is not a cure, it may support well-being by providing coping tools and addressing psychological strain.
NEW TO NEUROPLASTICITY?
Sign Up For
7 Days of Brain Retraining
Claim Your FREE Mini-Program 💌
Controversy Around Graded Exercise Therapy
Previously, graded exercise therapy (GET) was recommended to help patients gradually increase physical or mental activity. However, recent evidence has shown that GET may worsen symptoms in many people with ME/CFS, particularly those with severe post-exertional malaise (PEM).³ As such, GET is no longer universally recommended, and healthcare guidelines now emphasize individualized treatment plans that respect each patient’s personal energy envelope and limits to daily activities.
This shift is one reason why somatic exercise has emerged as a promising and supportive option for people with ME/CFS. Unlike traditional exercise programs, somatic practices focus on slow, intentional movements that promote nervous system regulation, reduce stress, and improve body awareness. Rather than pushing through fatigue, somatic approaches encourage tuning in to subtle body cues and stopping before symptoms worsen. It’s a more mindful, trauma-informed way to engage with movement—one that honors the body’s signals and allows space for healing. Because it’s highly adaptable, somatic exercise can be tailored to individual tolerance levels, making it a safer and more sustainable option for many people with chronic fatigue syndrome.
Hopeful and Empowering Tools for CFS
Living with chronic fatigue syndrome presents unique challenges, but with the right tools, you can improve your well-being. By working with supportive healthcare providers, honoring personal limits, and incorporating tools like brain retraining and pacing, you can gain more energy, reduce suffering, and find a path forward—even if symptoms vary daily. You’re not alone; small steps toward balance and healing can make a meaningful difference.
The re-origin program helps people with CFS, and other chronic health conditions, overcome their symptoms so they can start living again. Learn more about the re-origin program here.
FAQ
How do I get my energy back with chronic fatigue?
Recovery is not always linear, but strategies like staying within your energy envelope, improving sleep, reducing stress, and calming the nervous system can help stabilize and sometimes improve energy levels over time.
What can I do to help my chronic fatigue?
Develop a routine that includes pacing, proper nutrition, gentle movement, emotional support, and brain retraining techniques. Work with supportive healthcare providers and professionals to create a sustainable treatment plan.
What help can I get with ME/CFS?
Support options include medical guidance, physical and occupational therapy, mental health support, community support groups, and programs that teach brain retraining and nervous system regulation. Early intervention can improve outcomes.
Can you recover from chronic fatigue?
Some people report partial or full recovery, especially with comprehensive tools, rest, and personalized interventions from healthcare providers. However, recovery varies widely; for many, learning to manage and live well with the condition becomes the primary goal.
