If you’re living with Chronic Fatigue Syndrome (CFS), you’re likely all too familiar with the unpredictable and often disheartening experience of a CFS crash. One day, you feel stable; the next, even lifting your arms feels like too much. In these moments, your nervous system is in a state of overwhelm, and your body is crying out for deep rest—not more effort.
Understanding what not to do during a CFS crash is just as important as knowing what helps. In fact, doing “too much of the right thing” can sometimes send your energy spiraling further down. If you’re committed to holistic healing and sustainable recovery, it’s essential to align your actions—even your well-meaning ones—with your body’s current energy envelope.
Here’s a gentle guide to help you navigate a crash with awareness, compassion, and wisdom.
What not to do during a crash
1. Don’t force stretching or movement
It might feel tempting to “move the energy” with yoga or stretching, especially if your body feels stiff. But in a crash, even mild exertion can trigger post-exertional malaise (PEM). Your muscles and mitochondria need rest, not stimulation. Save those gentle routines for when you’re on more stable ground.
2. Avoid intense meditation or visualization
While meditation can be a powerful tool in your healing journey, certain types—like visualizations or intense breathwork—can overstimulate your nervous system. In a crash, stick to soft, grounding practices like noticing your breath or placing a hand on your heart.
3. Skip emotional deep dives
Processing trauma, journaling through grief, or exploring emotional triggers might be part of your wider healing work. But during a crash, these deep dives can pull precious energy from your already-depleted system. Choose self-soothing over self-discovery in these fragile moments.
4. Don’t push through with ‘Just a little’ exercise
CFS is unlike typical fatigue. Pushing through with a walk around the block or “just a few minutes” of movement can worsen symptoms for days. During a crash, the best energy management strategy is full permission to rest.
5. Avoid stimulation from screens and noise
Your sensory system is likely in overdrive. Turn off bright screens, reduce scrolling, and stay away from the news or intense content. Choose low lighting, calming sounds, or silence to help your body regulate.
What to do Instead: holistic healing in a crash
Even during a crash, there are ways to support your healing process—gently and without strain.
- Lie down in a quiet, dark space with no distractions.
- Practice breath awareness rather than control. Let your breath be soft and natural.
- Hold a hot water bottle on your stomach
- Listen to gentle nature sounds, calming instrumental music, or nothing at all.
- Try a self-compassion mantra like: “Right now, rest is enough.”
Healing doesn’t mean doing more
In our culture of productivity, it can be hard to accept that doing less is sometimes the most healing thing you can do. But true CFS recovery begins when you listen to your body—not override it.
There’s wisdom in the stillness. There’s progress in the pause.
You’re not falling behind. You’re honouring your needs.
