Long Covid

This package is particularly suitable for people who have survived Covid19 and have recovered so far, but still suffer from late effects of the disease. Regardless of the severity of a course in a corona disease, these symptoms can occur or persist and thus affect everyday life. 

Symptoms such as persistent fatigue, chronic pain, concentration problems and/or shortness of breath, coping with jobs and everyday life are typical after a Covid19 illness. Psychological complaints - caused, for example, by severe social restrictions during quarantine - also continue to burden people long after they have apparently overcome the disease. Our Long Covid Rengenerations special is also suitable for these symptoms.

Theresa Mayer: The most important thing after a covid disease is to be very gentle with your own resources. The increase in activity should always be moderate and overload avoided.

Theresa Mayer: The pacing method can best be explained with the word "activity management" . This means that if fatigue (exhaustion syndrome) exists, overload is avoided and thus a careful use of one's own resources is learned.

It can be compared well with a kind of accumulator/battery. The accumulator is not fully charged with an existing exhaustion syndrome. Therefore, it is important not to consume more energy than available. Each complete "discharge" further damages the defective battery. Resting is equivalent to recharging the battery.

The U.S. Centers for Disease Control and the U.K. National Institute for Health and Care Excellence (NICE) considers pacing to be an effective and important component in the treatment of fatigue.

Katrin Supper: Keep a diary for about two weeks: What am I doing (for myself)? What is doing me good? How do I feel before and after an activity? How do I sleep? What do I eat? Who am I meeting? And what does all this do to my energy balance (in percent, drawn as a column, scaled 1 to 10)? In this way, you create an overview of what is good for you and what is less so.

The first aid kit

We have an emergency first aid kit in the car. Design yourself an "emergency kit for the soul" - whether in the form of a list that is a collection of all the things that do you good or that you like to do (you have info material from your diary), or actually in the form of a small treasure chest or box in which you collect feel-good things. That way you have something to feel good about at all times.

Take the path of small steps: "What can I do right now to feel a little better? Or that it stays the way it is?". The "Feel Good List" will help you!

Keep diary

Continue to keep a diary - a happiness diary in the evening before you go to bed: What good did I do for myself and someone else today? What am I grateful for today? What did I laugh about today? What am I proud of today? What have I learned today? And what am I looking forward to tomorrow?

Plan your day in advance - stay realistic, respect your limits and resources. Activity and recovery phases should alternate. At the same time, remain mindful and collect for the entries in your happiness diary.

Schedule time for yourself

I recommend that you pause regularly (perhaps weekly at the beginning, then monthly, for example) and ask in an "appointment with yourself": "How am I doing? What has changed since the last appointment? What would I like to do until the next time?" - you will be helped by the proven methods described above. In this way, step by step, you will (re)gain what mental health is all about, the feeling of being in control of your own life.

Katrin Supper: Our breath in particular gives us feedback about how we feel. In situations of stress and strain, we usually breathe too shallowly, we don't exhale completely. Our breath is always available to us and through it we can do something for more well-being. That is why I recommend learning a breathing exercise, for example breathing meditation.
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For this, go to a quiet place where you can be undisturbed for a few minutes and feel comfortable.

Sit relaxed and upright, on the floor, an armchair or a meditation cushion

Tip: An upright posture makes deep abdominal breathing easier!

Place your hands loosely in your lap, close your eyes, or fixate on a point in front of you.

You begin with a few deep breaths through the nose, feeling the lift on the inside of the nose as you inhale, the breath on the upper lip as you exhale... as you exhale, the lift is allowed to flow out completely... the inhale begins on its own... and so you guide your breath into the abdomen... the abdominal wall rises and falls quietly and evenly

And now your attention stays with your breath, just observe, do not control or check, your breath flows all by itself

It may help you to focus on the lifting and lowering of the abdominal wall or chest. That thoughts come that distract is quite normal, especially at the beginning. Notice the thought briefly, then it can move on and you are back to your breath.

Over time, you will notice that your breath becomes deeper, calmer, more even. You relax more and more, all by itself.

To end the meditation, first bring your attention to your body, notice it, feel for it, then open your eyes again and come back completely to the here and now.

Start with about 5 minutes and increase slowly, up to 60 minutes.

More and more you will notice the peace, serenity and well-being in your everyday life.