How To Overcome Chronic Fatigue And Feel Good Again
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- Опубликовано: 6 май 2024
- Whether you're experiencing Long Covid, CFS, or other unexplained fatigue, I share the keys to regain your energy! I share what I learned from overcoming 13 years of ME/CFS including: the root cause of neuroplastic fatigue, finding a felt sense of safety in the body, reconnecting with emotions and rewiring your brain. May this video support you in reclaiming your wellbeing!
🚀 Want support in overcoming fatigue? Join my course!
www.rebeccatolin.com/course
🧘🏽♂️ Try a free somatic meditation!
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Rebecca Tolin is not a doctor or psychologist, and coaching is not meant to be a substitute for psychological counseling, therapy, or medical advice.
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#chronicfatigue #cfsrecovery #longcovidrecovery #mindbodyhealing #nervoussystemregulation
believe her, she is right! I'm still healing but already so much better!
@acissej_01
Yah! Thank you for sharing! I'm so happy to hear this and wish you continued wellbeing!
This has worked for me. The first few weeks were brutally difficult but now I usually only have symptoms for a short while after waking. My brain is getting more and more confident each day.
@Josh-if7to
This is fantastic to hear! What strategies are helping you the most? You're clearly on the right track!
@@rebeccatolinmind-bodycoach Yoga nidra to release emotions was very helpful. Also understanding my core fear/issue was important (abandonment/rejection trauma) and changing how I respond to situations that bring up those feelings.
@@Josh-if7to Fantastic! I love yoga Nidra and other somatic meditations to feel emotions. That's a deep insight about your core fear. Wonderful that you're able to change your response to those situations!
@@rebeccatolinmind-bodycoach I still get very scared and have some intense emotions but i'm able to not run away and ruin relationships because of it now.
I'm hoping over time the emotions will become less bothersome.
@@Josh-if7to
That's normal and understandable that you still get intense emotions and fear. But it's also fantastic that you don't run away and keep your relationships in tact. I've found that as I can both feel and observe emotions at the same time, I don't get taken over by them and experience catharsis instead of reactivity. You're clearly on the right track!
Love this chat Rebecca. Fantastic reminders (this is Angela Lawrence by the way!)❤️
@legohouse4819
Ahh, thank you! What a special note coming from you dear Angela!💖
Very thankful for this video. After covid along with a high stress job all in the same year I got engaged, bought a house, got promoted, and got married. I developed burning sensations on my skin even though there were no marks present and they would go all over my body and would become worse the more I thought about it. Also muscle twitching started when I lost hours of sleep for weeks on end and still have muscle twitching. I have taught my Brain to turn it off which helped me create confidence. I still have muscle twitches today that are not major, and videos like this have helped me drastically. It’s amazing what the brain can create and cause major anxiety while you sit and overthink everything!
@buckhunter442
That's so much change! Even if it's "good" change, the brain and nervous system can get overwhelmed. But it absolutely sounds like you're on the right path now! As you establish more understanding and safety, your brain can calm down and stop sending signals through symptoms. I'm so glad this video is helpful for you! You might also enjoy some of my blogs:
www.rebeccatolin.com/blog
Awesome video, as always!
@alexandrecouture2462
Aww, thanks so much! Your comments make me smile! 🥰
Thank you. Needed this message today🙏🏽
@zeusthegreek4664
I'm so glad this is helpful for you!
Thank you, brilliant, really helpful ❤
@juliewillis2988
I'm so glad my video was helpful and hope it supports your healing!
Well said. I have taken notes. Thank you!!
@susanbissell5952
I'm so glad to hear this video is helpful for you and that you took notes! Great idea!💗
You always explain things so beautifully, Rebecca! 🥰
@lindsayh1502
Thank you, dear Lindsay! Your messages always light me up. You are very articulate yourself!
When i do Think so…When i relax all Grief Come out
@jessicanilsson5941
That makes perfect sense to me. Sending you big hugs to allow the grief to be felt in a safe way.
Thank you so much!! ❤
@teresataylor5170
You're so welcome 😊
Thank you so much for this video. It summarises all of the knowledge so well. I was symptomatic and very tired when I started to listen to the video. I feel much more calm and hopeful now.
@Alice-vh4sk
I'm so glad that it's helpful for you! Feeling more calm and hopeful is vital for healing. When our symptoms shift from hearing certain information, it's a sign that they are neuroplastic. Keep following whatever brings you hope and feel free to rewatch this video when you need reminders!
Wonderful insights. Thankyou so much.👌💕
@15:30
@leahcalabro2787
You are so welcome! May my insights inspire your own!
Wow wow wow, what a great video, full of insights! So many important points for healing summarized in 20 minutes - cultivating safety, self-compassion, careful exposure to triggers, fatigue as a freeze/shut down response, somatic practices.... Thank you!
@mhulvi
You made me smile! Thanks for your sweet comment. May it support your wellbeing!
You are just amazing Rebecca. Every word resonates with me so much. Thank you so much for all your videos and information, sending you lots of love
@RoseMountain_25
Thank you for your sweet comments! I'm touched and happy that my work is resonating with you. May it foster your own wellbeing! Much love back to you. 💖
Thank you need this more than anything, my mind body works great for all tms symptoms but this one is a bit tricky to get improvement from 😢
@kusamagaming7375
You're so welcome! I completely understand how tricky fatigue can be and hope this helps you. It is possible to recover from these symptoms too!
Such a calming voice! I so appreciate your videos! Thank you
@larryc9060
I'm so glad they're resonating with you Larry!
@@rebeccatolinmind-bodycoach I just joined your program. I’m so looking forward to recovery!!!!!
@@larryc1964 A warm welcome, Larry! I just saw that and am so happy you joined Be Your Own Medicine! May it support you in your recovery!
I seem to have been able to override almost all symptoms except for a serious lack of endurance.
@aaroncarter6735
It sounds like you're making great progress! There can be different reasons for a lack of endurance. It can be helpful to attune to ourself and our symptoms with compassion to see if there's an unmet need or unexpressed emotion. You might check out these videos/blogs for more!
www.rebeccatolin.com/blog/steps-to-overcome-chronic-pain-and-fatigue
ruclips.net/video/LD7_H6GwGQo/видео.html
Somatic meditations also really helped me and you can try a free one when you sign up for my email list!
www.rebeccatolin.com/newsletter
Love every video Rebecca you’re so beautiful inside and out
@ezza1236
At long last! I was hoping you'd show up soon. 😜 Thanks for your kind words and I hope this helps you!
It’s okay Rebecca :)
Do you also have clients that have had mind body symptoms triggered by the vaccines haha
@@ezza1236 People who have had the vaccine and people who haven't had the vaccine have similar symptoms. In kind, people who have had an acute Covid-19 infection and those who have not can have the same symptoms. The common denominator? The way the brain and nervous system are processing stress. But I know you already know this!
@@rebeccatolinmind-bodycoach thanks Rebecca :)
I sometimes need a refresh, that’s why I love when ur videos come up, it’s like a reminder of my recovery from this
@@ezza1236 We all need reminders, my friend! I always love seeing your comments pop up. ;-)
This is a wonderful video - thank you so much. I’m noticing in myself a real sense of safety emerging recently… it’s meant that a lot of my symptoms are fading away (yay!). The one that’s really hanging on is PEM, and your video has made me realise that avoiding triggering this isn’t the aim - huge shift in perspective thank you! Quick question on this - when I do an activity (graded exposure), and get PEM, do I wait for it to fully settle down again (usually a couple of days), before returning to the activity again, and then repeat? Or ‘should’ I be doing the activity even whilst the PEM is still in my system? The latter usually just makes it worse…? Thank you! I just love your approach! Am considering your course 😊
@Sophier1892
Yah!! I'm so happy to hear you're noticing a real sense of safety emerging! For PEM, you don't need to wait for symptoms to fully subside to challenge your triggers. But I recommend soothing until you feel ready to challenge again, meaning you can watch sensations with mindfulness through a lens of safety.
I'm so glad that you're resonating with my approach! I teach the knowledge and practices about how to do this in-depth in my Be Your Own Medicine course and would LOVE to support you more there!!
Thanks so much for this, I think this is exactly whats going on with me. Currently mostly bedbound. Do you have any advice on how I might apply this specifically to overcome sensitivity to light? I spend most of my time inside with the curtains closed with a few lamps down low with sunglasses on even indoors, I can currently only go outside after it gets dark. I am starting to make a little progress physically but soon I think light will be the limiting factor. A lightbulb moment for me was recently realising that even looking at a picture of a sunny day on my phone with the brightness all the way down triggered symptoms, so it must be the brain perceiving danger where there is none!
@lukerendell
That sounds so challenging and I feel for you. And yet, I'm happy you make this discovery that it's your brain perceiving danger. This means you can retrain your brain! The fact that a picture of a sunny day triggered symptoms is a sign of a conditioned response. (Think Pavlov's dog!). You can absolutely teach your brain to link light to safety in small, graded steps. Expose yourself slowly with safety messages and practices, as you feel ready. If you want more support, I teach the steps on how to overcome triggers in my Be Your Own Medicine course! Please know that it is possible for you to feel well again.❤🩹
Thank you so much!
You are so right. Your brain sees Light as dangerous right now. But, of course that isn't True at all. You need to make New brainpathways that tell the amygdala Light is safe.
You can do it !
Does this work for neurological conditions and neuropathies as well? I have been experiencing CFS symptoms since 2013 and after catching covid, everything got worse. I now have so many issues plus new ones including POTS. I have also developed full body numbness and burning. Can this type of work reverse the numbness and burning as well?
@sweetzms1
I'm sorry for your suffering but glad that you found me. If there's an actual neurological condition, that's best treated by your physician. But so many people recover from CFS and POTS through this approach! I personally had tremendous body burning that resolved. You can check out some recovery stories here!
www.rebeccatolin.com/success
Rebecca - did you have panic attacks? By this I mean these bursts of adrenaline, particularly when drifting off to sleep?
@brooksbarton-ne9sm
Hi Brooks, Yes this was a big issue for me so I feel for you! I'd get bursts of adrenaline when trying to drift off to sleep, as well as during the night. The somatic practices in Be Your Own Medicine helped greatly! You might try the Regulating Breath, Physiological Sigh and Releasing Tension from Module 1. If adrenaline is high, it can be more helpful to move your body physically first to discharge some of the stress hormones. Sometimes, Expressive Writing (in Module 2) can be helpful too. As your brain/body find more safety, it will subside!☺
Thanks Rebecca. Just signed up for your course. Feeling absolutely awful at the moment with insomnia, fatigue and anxiety. Looking forward to the somatic medications as i feel they will really help. Are they far into the course? ❤
Hi Sarah. I also just signed up. Please let me know if you’re interested in being an accountability buddy. I’m going through the same symptoms you are. I feel for you.
@sarahdean6441
I'm so happy to have you in my course! I know those symptoms are so challenging, but you're in the right place. I offer somatic meditations in every module so you can start them right at Module 1! But I recommend going through the Welcome Modules first. I'm rooting for you, Sarah!
@@brooksbarton-ne9sm
@sarahdean6441
You can add your contact info, and reach out to others, through our Mind-Body Buddy Sheet! You'll find it in the Resources & Perks module at the beginning of the course. It can be helpful to find an accountability buddy!
@brooksbarton-ne9sm aww what a lovely thought...I just need to get settled into the course a bit...I'm quite old (57) and technology isn't my strong point! Brain fog too. I'll come back to you. Thanks for asking.
@rebeccatolinmind-bodycoach thank you. Rebecca. I listen over and over to you free meditation. You have a very soothing energy.
How about fatigue from hormonal changes, for example uf you are in perimenapause?
@margaretmicherda6136
Hormonal changes from perimenopause, or menopause, can certainly cause symptoms. But we find that mind-body healing makes the transitions gentler because it brings more nervous system regulation!
Hi Rebecca, I feel like I’m stuck on my pacing. Although I have made progress after your course I am stuck in my routine. How do I break out of pacing? When I feel the symptoms or if I exert myself I kind go back to being very safe, I know I need to challenge the behaviour but it can take me a few weeks to get back on track.
@ek7276
Hello dear! I'm glad you have made progress in my course. It's a process and a practice so keep going! I recommend reviewing the Safe Zone Video in the Welcome Module and the Graded Exposure teachings in Module 3. We want to monitor our internal state from the inside out and choose a level of activity that feels relatively safe. In other words, you may have symptoms but you can watch them with mindful awareness through a lens of safety (and keep offering yourself safety messages that feel supportive). They cannot hurt you! But if you tilt into the overwhelm zone, it is a good idea to come back to safety. I wonder if you're pressuring or criticizing yourself for honoring your needs? It can be disappointing not to go faster, and we want to acknowledge that, but outcome independence and self-compassion are vital! This means radically accepting our capacity in this moment and acting in a supportive way. I hope this helps and am rooting for you! 💓
@@rebeccatolinmind-bodycoach thank you Rebecca, I will do that. ❤️
@@ek7276 You're so welcome!
😢❤
Rebecca, could our beliefs (spiritual) have a bearing on our recovery from mind body symptoms?
@larryc1964
Hi Larry! Any kind of belief, especially those that are deeply-rooted and emotionally-charged, can affect our state of wellbeing. Most of our beliefs are subconscious. We want to learn to consciously cultivate beliefs that make us feel safe and supported.
Rebecca, did you do somatic experiencing during your recovery? I feel like SE made things worse for me, since focusing or being with the body is so highly dysregulating for me. I feel like a failure atm, cuz I feel like no modality is working for me.
@TDK.92
Hello! Yes, I did somatic experiencing with several practitioners. While I learned some things about myself and my physiology, SE did not shift the symptoms for me. Please know that you are not a failure!!! Not at all! If a modality or approach is dysregulating, it's simply not the right one for you right now. That's your nervous system giving you feedback. I'm so sorry that you've been made to feel like you're failing and know how discouraging this can be. I also have a sensitive nervous system with lots of trauma so it's taken great care and patient experimentation to find my way. You can do this too!
Have you tried Orienting? Although it comes from SE, it can be more gentle since the focus is on our senses and the environment mostly. I'm rooting for you!
ruclips.net/video/tS6w03X8d-8/видео.htmlsi=Zfqlrl91w1yP_ktX
Thank you from the bottom of my heart for your reply and encouraging words, Rebecca! Instead of seeing myself as a failure, I'll try to reframe it as my NS simply giving me feedback. Thank you very much for that reminder! I'm glad to hear that SE is not the be-all and end-all. Yes, I know orienting and I actually really like it, cuz the attention is outside of me and not turned inward. I use it often during the day. Your channel, your words, your voice and your content are incredibly soothing and give me hope, even on the hardest of days, so thank you very much for that!! Big hug from Germany 💌
@@TDK.92 You are so welcome! I can sense your big, loving heart and invite you to include yourself in that circle of gratitude and love! Yes, that's a great reframe and I believe it's a more accurate one. Your brain and nervous system are trying so hard to protect you and communicate with you. What superstars! When you realize that you're not in danger, for instance looking at the picture of the sun, you might communicate that back to yourself with soothing words and practices. You can also ask, what do I need to feel safe right now?
I'm so glad you enjoy orienting! Ironically, that comes from Peter Levine but I assure you that SE is not necessary to recover.
I offer a step by step process in my Be Your Own Medicine course if you ever want more support. Sending love your way!
Vax injured here. I have chest pain after exertion. I’ve slowly started exposing myself to exercise (probably not slowly enough). 2 days ago, I played racquetball and got hit with chest pain the next day and into today. Should I wait until the pain is gone before exposing again? Or just keep at it with the slow exposure?
@TORZITRON1
As long as you've had this checked by a physician to rule out pathological issues, chest pain can be a common mind-body symptom. Good for you for trying exercise again! And, I suspect that your instincts are correct. With the technique I teach, we don't necessarily have to wait for the symptoms (pain in this case) to disappear before exposing ourselves again. We just want to feel enough safety to watch the sensations with mindful awareness and not spiral into fear. I teach this in-depth in my Be Your Own Medicine course!
www.rebeccatolin.com/course
Do what feels safe.
This was very helpful, I can very much see how that applies to me! (I have GAD)
It's so frustrating, I have fear of the fear response itself and I'm aware of it, yet unable to make a significant shift in my relationship to it.
I'm not scared of the shop, I am afraid of feeling the *fear response* while i'm at the shop, and that the physical symptoms get too intense and it'll be a completely miserable experience, even before going to the shop to buy something, I already anticipate this experience and begin to worry automatically out of this deep fear of it, and feel symptoms while i'm still at home! just by thinking of going there! and once i'm there, obviously it happens and my fear response triggers.
And not only shops, pretty much everything. I am completely agoraphobic at this point.
What would you advice when exposures don't seem to work, I understand what i'm afraid of, and yet I can't seem to make peace with it :(
@zentai4324 This mind-body model can help with anxiety too! I hear your frustration and it's so understandable. 💗 Hmm, I think this is about making peace with fear, instead of fighting it. As we sit with manageable doses of fear, we assimilate it and it lessens over time (not necessarily in that moment!). One strategy I teach is graded exposure, where we imagine the trigger (i.e. going to the store) with safety messages while feeling the sensations of fear in the body. With practice, we can imagine it with ease and then step into it. Sometimes, it's also helpful to challenge fear with empowering practices! This could be through movement or writing etc. I teach many of these in my Be Your Own Medicine course to that's an option for you. Meanwhile, see how this goes!
@@rebeccatolinmind-bodycoach Thank you ^^ It makes alot of sense, I do lack practice and I still engage in many safety behaviors to avoid it, I'll begin to find ways to challenge myself in manageable ways to deal with fear better overall and lessening these safety behaviors, I think I just lack patience because results are often not instant so I conclude that it's not working, but I know this is the way, maybe I also have to learn how to be patient better :)
@@zentai4324 It's so understandable! But yes, patience and persistence are key. Symptoms are not a sign that you're not making progress! It's more about how much you can face your fears with mindful awareness. Safety behaviors have a place. But to recover we want to challenge ourselves in safe, graded steps. You've got this!!
What if you don’t know what your triggers are as everything seems to be sub conscious?
@mw2eXp3rt
You definitely don't need to know your triggers to recover! Neuroplastic symptoms are indeed generated by the subconscious brain. It's more about learning the new science that the sensations aren't dangerous, applying them to yourself and calming your system.
Has anyone experienced tingling in extremities as a mind body symptom? I have had many tests to rule out any structural issues and nothing comes back thankfully. This symptom is so hard for me because I feel it so often and at night as well when trying to settle. It’s such a hard cycle to break not to focus on it… any advice?
Also thank you Rebecca for all the work you do in this space!!
So if i hold emotions and have lonlienessfeelings its unsafe
@jessicanilsson5941
Ideally, we want to learn to safely acknowledge and feel our emotions. It can relieve our nervous system, and emotions like loneliness can also have helpful messages. You might consider my Be Your Own Medicine course, where I walk you through different practices to feel emotions and sensations through a lens of safety. I'd love to support you!
www.rebeccatolin.com/course
Hey Rebecca, really nice video ! I was wondering if I could help you with Best Quality Editing in your videos better than your Editor with good pricing and also make a highly engaging Thumbnail which will help your videos to reach to a wider audience ? Pls let me know what do you think ?
@Malekfahad420
You're welcome to email me your website and info!
@@rebeccatolinmind-bodycoach Can I get your email for sent info?
@@rebeccatolinmind-bodycoach Can I get your email for sent info?
So in practical ways. Expose yourself a bit out of the comfort zone - way for the symptoms to calm down with rest and somatics and then go again?☺️
Do it with no fear !
@MPStigs
More or less! You don't have to wait until the symptoms subside completely. The key is to be able to watch them with mindful awareness, through a lens of safety. If you become too anxious to do that, then re-establish a felt sense of safety!
Can you lift you out of my dizziness and palpitations?
@santsu8392
Hello! As long as you've ruled out a pathological cause with your physician, many people recover from dizziness and palpitations through this approach! You might check out Angela's amazing recovery story here: www.rebeccatolin.com/blog/life-after-long-covid
@@rebeccatolinmind-bodycoach I was diagnosed with mild IBD. But my Dr is pointing most of my complications are because of anxiety. I have constant rectal burning sensation. Nothing found in colonoscopy except mild IBD. My question is, can anxiety create sensitive rectal and is there any cure. Including dizziness
@@santsu8392 I'm so sorry for your suffering. That sounds very challenging. In mind-body healing, as long as your doctor has ruled out anything pathological, we see the symptoms as neuroplastic. This means the brain and nervous system are creating them, in the absence of pathology. Absolutely, the brain can and does create any sensation anywhere in the body, including anxiety, dizziness and burning. I see many people recover from medically unexplained symptoms like this through my Be Your Own Medicine program!
www.rebeccatolin.com/course