How to Build Your Baseline | CHRONIC FATIGUE SYNDROME
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- Опубликовано: 9 фев 2025
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In this video, we'll show you how to establish a consistent foundation of energy, mood, and overall well-being that you can rely on day in and day out. By implementing simple strategies and habits, you can train your body to operate at its optimal level and regain control over your health.
Whether you're dealing with chronic fatigue, mental health issues, or simply looking to optimize your daily performance, this video is packed with practical tips and insights that can help you achieve your goals. So join us as we explore the world of building baselines and take the first step towards a happier, healthier you.
You Are Just One Mindshift Away From Living Life With Thriving Health
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Tags: Cns fatigue, cns burnout, nervous system burnout, nervous system fatigue, cns exhaustion, chronic fatigue, cfs, chronic fatigue syndrome, bedridden, housebound, adrenal fatigue, chronic fatigue syndrome treatment, cfs symptoms, cfs recovery, cfs health, chronic pain, chronic pain syndrome, chronic pain explained, chronic pain meditation, post-viral fatigue syndrome, long covid, covid long hauler
#cfs #cfsrecovery #cfsme #bedridden #anxiety #somaticsymptoms #somatic #panicdisorder #panicattacks #chronicpain #chronicsymptoms #longcovid #postviralfatigue
DISCLAIMER: I am not a medical doctor or therapist. I am sharing my own experience and research. My video content is for information and educational purposes only. Please consult with your medical professional.
![How To Get Rid of Fatigue (ME/CFS) [IN 2025] | CHRONIC FATIGUE SYNDROME](http://i.ytimg.com/vi/Sv9NTv2KkCE/mqdefault.jpg)
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I used to be super stressed out for over exerting myself and always scan my body for symtoms. Because then I "knew" that I had a 3 weeks long crash awaiting. But now I'm finally starting to see some small improvements after realizing the importance of the mindset, and I am not afraid anymore of over exerting. Ofc I don't run a marathon yet, but I don't dwell if I overdo a bit. This is such a relief and you are the first one to explain all this in a way that resonates with me and everything I've experienced for 2 full years now.
Thank you Miguel for you amazing work, and I'll continue to remind myself through your videos when times are tough!
So glad to hear it Hugo!
Yes, the mindset shift changes everything and accelerates the recovery process!
This is exactly why I struggled when my manager at work enrolled me (along with other colleagues) in a personality test! It was the worst thing to put someone recovering from CFS through. Because we have to change aspects of our personality to recover. Thanks for this!
You’re welcome! 😊
Thanks Miguel! 🍀Have you ever thought about doing an affirmations video? Something we could listen to when challenging.. Like "this is just the nervous system.. Everything is okay..the synptoms are temporray.. I am recovering.. Etc.." ☺️
The DNRS program is concentrated alot around this
@@hugoingelhammar6163 yes I know, but sometimes especially on hard days and lots of brain fog, is nice to be able to just listen to something 🍀
I'll put it in my to-do list in the near future Arianna.
Thanks for the suggestion
I understood the importance of positive emotions, the rule of stress. This illness makes srtronger the stesss, anxiety badically. So patients have to do dounle enforcement to handke all this situation in their life. Stressing, sadness, etc are symptoms of this illness because if hypersensitive neurological system. And it is the main problem for the most people with recovery. Thanks:)
Well said. You are so welcome 😊
Thank you for this! You explain things so simply. I have done a few brain rewiring programs but you are so practical and knowing that the rock bottom is just below where I am is actually comforting.
Glad it was helpful. You got this!
Thanks Miguel - this is the thing I’ve been struggling with. Finding consistency is hard as I do too much and then really feel it.
You're very welcome! Finding that balance and consistency can indeed be challenging, but you're on the right path by recognizing your limits and working towards a healthier pace. 🌟 If you ever need more guidance or support, don't hesitate to reach out. Keep up the great work! 👍😊
Cant put it into words how thankful i am for your videos! Thats so helpful and gives hope! Thank you so much Miguel
That's really wonderful! Keep it going 😊
What a great video…Yet again, so relevant! 👏Thanks Miguel.🙏🏼
Thanks and welcome 😊❤️
This gave me a great bit of encouragement in the moment! Sometimes it’s really hard to stay steady an adjustment period. I appreciate the differentiation between having feelings of worry and fear in an adj period vs a meltdown/freak out. It doesn’t necessarily help to just “pretend” it’s not scary to have symptoms. Acceptance is the pathway to looking at symptoms more objectively, and thus letting them go and shifting the mindset to seeing them as positive! Forward momentum! :)
And I loved the end, how do you want your life to look? That’s a really encouraging thought. I’m going to go journal about it now!
Thanks, Miguel!
I love to hear your thoughts and reflections on this! The way you react to the symptoms makes the difference between you thriving through the adjustment period and going to the opposite direction. Yes, always reflect on the kind of future you desire for yourself will help you accelerate your recovery journey! I wish you the very best in your journey. If you haven't already, I invite you to join our Facebook community of thrivers here ❤️facebook.com/groups/586782782687101
I don’t have any symptoms anymore other than debilitating fatigue which for some reason I just can’t get rid of. When I do too much I crash and have bad fatigue, but when I don’t do much I’m not progressing I’m just stuck at a level that is so low that it sucks i can’t do anything I want to.
Please check these links. I hope they help!
ruclips.net/video/Dhjm6_lknNM/видео.htmlsi=X7e2KVRHitPBZzLC
ruclips.net/video/DNg7ipW5uNM/видео.htmlsi=SAgkapGvmfPV353b
@@cfsrecovery thanks Miguel. I’ve already mastered the art of remaining calm and relaxed when I crash but the fatigue just will not go away. Had CFS for 3 years now and everytime I expand outside my baseline i crash.
Thank you very much for this video. I enjoyed the calm setting and that there’s no pop-ups and sounds like music Etc. because I am very sensitive to that and without I can listen and understand although it’s not my mother language, I wish every video would be like this. Hope to see You again 🤞🏽🙌🏼💪🏼
Glad you enjoyed it! 😊
Thanks Miguel. Just 4 days ago I came across your videos and was able to relate with them. You make it very simple with analogies which makes it easy to understand. Learning from your videos bit by bit
I'm glad it resonated with you 😊
Thanks you for your help! I appreciate it some much ❤❤❤
I appreciate you ❤️
Thankyou Miguel life stresses are my road block and it's unavoidable. I fully understand everything you explain. My kids are my emotional triggers. Not sure how to navigate this.
You're welcome! It's completely normal to feel challenged by life's stresses, especially when your kids are involved. Just remember, you're stronger than you think. Taking things one step at a time and seeking support can make a big difference. You've got this! 💪😊
Thankyou I'm doing fantastic thanks to you and your team❣️
Thank you. This makes so much sense. Still laying my foundations, looking forward to building :)
Wonderful! You got this! 💪
Wonderful!!! Got it! very informative! I’m on my way!!!!
You got this! 💪
Thank you. This is a really good video.
Thanks for watching/listening 😊❤️
You have mentioned part 1 video, which is basis, you say. though you never linked the video and it is not possible to find it among your 800+ videos. Is it possible still to link it somewhere in description or your pinned comment (which is double info from the description anyway)? Thanks in advance.
Was it normal to get hungrier during adjustment periods?
Yes...it's always going to be different from one person to another. Please check this link. I hope it helps!
ruclips.net/video/r93hU0aJWV0/видео.htmlsi=XhIVUrrzDEvLzpak
I've been slowly increasing my baseline and following this channel. I work more, travel more, socialize more, I even started swimming with little issue. I had pretty much mild to no symptoms for the past 6-8 weeks to the point i felt comfortable to go hiking. Then, after the Hike, I got some PEM after that. Any tips to ensure it's not a big step backwards would be great. Thank you.
Please check this link. I hope it helps! ruclips.net/video/I6HE8WtI2Z4/видео.htmlsi=WvE8XoeLEmhC-MQe
Great video!
Glad you enjoyed it. Thanks! 😊
Thanks so much 🙏
You’re welcome 😊
Very interesting video with good arguments to build the baseline on several levels.
One question remains open though, how do you build your baseline in detail? I couldn’t find the reply in the video.
Thank you a million times!
You're welcome a million times! 😊
Thank you! I also experience that with every stage I reach new mindset aspects get important and sometimes it is a bit tricky to understand what psychologically now my mind-body-unity needs now... at the beginning it was more "stay cool about symptoms", then it became more "rewire the achiever-mentality and not put it on recovery" ...
You're welcome! It's great to hear that you're recognizing the evolving mindset aspects throughout your recovery journey. Each stage may require different psychological adjustments to support your mind-body unity for sure. Understanding and adapting to these changing needs can be a bit challenging, but it's a valuable part of your overall progress. Keep observing and adjusting your mindset as you continue on your recovery path.
Have you watched our video on brain retraining? That might help as well. Watch it here ruclips.net/video/R-5vItFjihA/видео.html
I am at the point where I am functioning outside of the house, able to work full time and travel but not without fatigue and brain fog. I’m curious what crucial steps I’m missing to be able to get to function without the fatigue and fog and then be able to add in exercise.
That’s amazing progress! It sounds like you’ve built a strong foundation already. Fine-tuning things like pacing, nervous system regulation, and deep rest might help take you to the next level. Keep going-you’re doing great!
Please refer to the provided link for further information. I trust it will be of assistance. 😊
ruclips.net/video/AxDsN4OFQgQ/видео.htmlsi=pm69wEKrq6vX_x4t
Thanks!!!
Welcome!
So well explained. Love these analogies 😊
Glad you liked it!
Was the foundation/mindset the same as the welds/bolts/emotions? If not, can you elaborate on the mindset?
Please watch this and hopefully it helps:
ruclips.net/video/HYJJwYdGioE/видео.htmlsi=NSjRVlv5iZlyBJRm
This is a great analogy. I struggle with my negative thoughts and stress levels. Do you think it’s possible to recover when you have PTSD as well?
I have CPTSD and I am better everday! You got this!
Just keep rewiring and reframing negativity.. Maybe do some DNRS as well..
Arianna is right - just keep retraining/rewiring your brain to believe you are a step closer to recovery!
@@Thadhaamwhat is DNRS?
@@ladymuck2 ruclips.net/video/eCLZIIoDLyc/видео.html
Thanks for the great vid! Once you fully recover, do you need to still watch for stress and stressors or is the body able to be as resilient as before cfs?
Thank you for watching, I'm glad you found it helpful! When it comes to recovery from CFS, each individual's experience may vary. While some people may achieve a full recovery, others may experience improvements but still need to manage their energy levels and be mindful of stressors.
But overall, it's advisable to maintain a balanced lifestyle and prioritize self-care to manage stress levels.
You can surely build resilience over time, but it's essential to listen to your body's signals and avoid pushing yourself too hard or overexerting. I hope that helps.
@@cfsrecovery That makes a lot of sense. Definitely still working on the self-care piece. Thanks for taking the time to get back to me and for providing all this info for us!
Why isn’t the NHS teaching this?
😁😁😁
The NHS doesn't care, and also, this guy doesn't know what he's on about.
The NHS CFS clinic does teach this, not necessarily GPs though
No money in it for them
Such a good video and explanation! I’ve gone up-and-down through those levels a few times already and can totally resonate with analogy.
You said that physical capacity decreases after periods of heightened stress and emotions, which I’ve totally experienced - why do you think that is? Or many people blame the mitochondria, but that doesn’t make sense at all. Any thoughts Miguel?
Because ME/CFS is a dysregulated nervous system issue.
If you disregulate it even more, your symptoms worsen.
After periods of chronic stress the body tries to compensate by increasing the production of stress hormones (cortisol and adrenaline) which leads to more symptoms.
After two years, my base line dramatically increased. I was walking around 10,000 steps a day again and on good days 20,000 steps. I was going to festivals only just a month ago going out with my friends and well still managing symptoms to some degree, I had a much better quality of life. this past couple of weeks I’ve slowly gone into a crash and now I feel like I did two years ago. Will I be able to return to my previous baseline or do I have to build it all back up again? if you have a video on this, I would love to see it. Thank you.
You’re very welcome 😊
The idea of the Foundation is clear, but what do you mean by the Reinforcement, how do I make it?
Hi.... Miguel....i have worst internal tremor s from head back to my foot ...24/7 without stopping....and fear and anxity ....i have fatigue and imbalance..
Is this CFS symptoms....my all tests MRI s are very normal... doctor s wont able to understand my problem...is this CFS or other issues? Thank you
As well as i have tinnitus dizziness vertigo also...😢
Yes! Have a look at these videos to get a better understanding of what's going on and how the body is trying to recalibrate itself.
ruclips.net/video/Z5Bd6uM_oWE/видео.html
Also, here's a playlist I created that will help you deal with symptoms if you're looking for more info on specifics: ruclips.net/p/PLJT8-UVmfsmKHgGkCQPKkmHgZL11LqvJa
I do not have anxiousness abt flares when I feel good and do an activity BUT flare comes the next day anyway !! That is what I find SO darn frustrating, IS THE COST OF YOUR PROGRAMME ON YOUR WEBSITE ??
Flare ups are common in the recovery journey Lisa - it can be frustrating to have them despite doing your best to keep them off but resilience, patience and kindness with yourself goes a long way. It's all about the mindset and acceptance that the flare ups will sometimes come, but not beating yourself up when they do!
In regards to the price of the program, it is not specified on our website because it really depends on some factors, plus I have to see if we can even help you first. I always recommend going through the questionnaire and if you qualify, booking a strategy call to see if you're a good fit for the program! www.cfsrecovery.co/apply
So is it normal to have symptoms throughout building this baseline?
Yes!
I find it really hard to keep my mind sane during the adjustment periods. I know what happens in the brain and body but can’t let myself really relax.
I try to think logically but that works just for a moment, then the sense of doom comes back. How do I handle this?
You're exactly right, those are adjustment periods. It sounds like you already have an idea that they're adjustment periods. The symptom flare-ups are completely normal and expected, so there's no reason to get frustrated if it's all part of the recalibration process of the nervous system. Just like how your muscles would get sore after a workout, you will feel symptoms during an adjustment period after increasing the stimulus placed on the body. Here's a playlist of videos I recommend for you to check: ruclips.net/video/Sv9NTv2KkCE/видео.html&pp=iAQB. I hope this helps. 💪❤️
Is micro managing everything bad? I use Garmin watch to track everything.
Yes, he also says if using the watch causes any anxiety you should get rid.
It can be. I stopped using any forms of tracking devices for the first year of recovery.
Yes, STOP tracking immediately! (as long as you're not diagnosed with anything by your doctor of course to which you need to use these things). I had to do the same. I use to check my blood pressure, O2, heart rate every day. Sometimes multiple times a day. It adds to the stress and anxiety which isn't doing any help to your nervous system.
There're still a lot of people who say that they benefit from tracking.
I'm not one of them.
To know if you benefit you just need to answer one simple question - does it help you?
@@forisma it helped for figuring out what is bad for me but it stressed me out. I took it off 3 days ago and I realized it was harming more than help
But it is impossible never get stressed ,right ?because the body alone get stressed by things without the emotions on top. And often i am not anticipating something because i think, now if got it and then i am crashing although i am nothing fearing or anticipating. You can have the best mindset and you can crash allthough and that is where the fear starts not before. Because you know you can do everything right but the body crashes. How to be calm after that, that initiate the fear not vice versa
did you start drinking alcohol ?
pfff that is alot of information had to stop at 8 minutes. Concentration and brainfog problems right now. Got the idea
You got this! 💪
😀
😀😀
This was so helpful. I was beginning to feel a little frustrated not making 'more progress' (physically!) faster, but now I realise maybe I've actually just been reinforcing a level for a little bit. Staying steady while learning to handle some new emotions that come with recovery (because they can fluctuate at every level right!) Now I can get up and go again and reach a new height 😅❤🩹
I'm thrilled this video helped shift your perspective! 🌟 Progress comes in various forms, and your steady dedication is leading you to new heights. Onward and upward! 💪🚀