作者：Tanja Walser 塔尼娅-瓦尔泽
Caring for someone with Long COVID can be an exhausting, all-consuming experience – physically, mentally, and emotionally. As symptoms linger for months or even years, the demands on carers continue. That’s why understanding how to protect your own health and maintain energy for Long COVID carers is crucial – not just for your loved one’s recovery, but for your own longevity and wellbeing too.
在这篇博文中，我们将探讨一些温和而现实的策略，以支持您的精力，增强您的复原力，并使这一护理旅程更加可持续。
Long COVID doesn’t follow a clear path. Symptoms such as fatigue, brain fog, chest pain, and post-exertional malaise can ebb and flow, often without warning. This makes planning and pacing difficult not only for the person experiencing it, but also for you – the carer.
您可能会发现自己在不断调整作息时间、处理预约事宜，以及在传统治疗方法无法缓解病情时感到束手无策。随着时间的推移，这种持续的压力会导致职业倦怠、睡眠紊乱、免疫力下降和同情疲劳。
但事实是：你不能从一个空杯子里倒水。你的健康和精力很重要。事实上，它们对你所扮演的角色至关重要。
1.像对待不可转让的资源一样优先考虑自己的精力
就像您的亲人正在学习如何通过 Long COVID 调整自己的生活节奏一样，您也必须如此。最重要的心态转变之一就是将自己的能量视为有限但可再生的。
Think of your energy like a bank account: every decision you make either deposits or withdraws from your reserves. Carers often fall into the habit of constant withdrawals – rushing meals, sacrificing sleep, skipping movement, and internalising guilt. But you are more effective when you consciously create small deposits throughout your day.
试试这个
- 小憩：即使是 5 分钟的静坐或呼吸新鲜空气，也能重置你的神经系统。
- 微型自我保健：把 "我没有时间 "换成 "今天我能做的最小的关爱行动是什么？
- 早晨锚定：持续、简单的晨练（如伸展、喝凉茶或深呼吸）可以为一天定下基调。
2.进食是为了获得持续的能量（而不仅仅是生存）
当生活围绕着关心而展开时，食物往往成了事后的考虑因素。但是，血糖波动、不吃东西或依赖咖啡因和碳水化合物都会让你精疲力竭。
为了让朗格考维德护理人员精力充沛，必须以燃烧缓慢、营养丰富的膳食为自己补充能量。这并不意味着要烹饪美食或准备数小时的膳食。这意味着要优先考虑能够支持荷尔蒙平衡、神经系统平静和头脑清醒的真正食物。
- Choose colourful vegetables like leafy greens, carrots, beetroot, courgettes, and red peppers – packed with natural compounds that help your body stay calm and focused.
- Opt for gentle proteins such as well-cooked lentils, eggs, chicken, tofu, or white fish – easy on the digestive system and steady for your energy levels.
- 补充水分：疲劳往往是脱水的变相表现。在水中加入柠檬或黄瓜，让它更有吸引力。
如果你发现自己忘了吃饭，可以尝试设置闹钟、批量煮汤或准备高蛋白零食。
3.学习神经系统恢复的艺术
照顾慢性病患者往往意味着要时刻保持高度警惕。你总是 "时刻准备着"，预测需求或处理不可预知的情况。久而久之，这会让你的身体处于交感（战斗或逃跑）状态，消耗能量，干扰睡眠和消化。
The antidote? Actively engaging your parasympathetic (rest-and-digest) system. This doesn’t mean adding “meditation” to your to-do list – it means weaving micro-restorative moments into your day to support long-term resilience.
恢复神经系统的想法
- Box breathing (inhale for 4, hold for 4, exhale for 4, hold for 4) to calm your heart rate
- 接地：赤脚在草地上站立 10 分钟可降低皮质醇水平
- 欢笑：重温最喜欢的喜剧片，或给能让你开怀大笑的人打电话
- 以香味作为信号：在放松程序中使用薰衣草或乳香等镇静精油
这些不是奢侈品，而是生命线。
4.设定温和的界限（不要有负罪感）
照护者往往默认说 "是"。但是，没有界限的长期护理会导致倦怠和怨恨。为长期护理者保护您的精力意味着要学会以同情的态度说 "不"，以用心的态度说 "是"。
这可能意味着
- 拒绝额外的工作承诺
- 寻求帮助，即使感觉很尴尬
- 下放家务劳动
- 放弃完美
Boundaries are not about being selfish. They are about preserving your capacity to keep showing up – without losing yourself in the process.
5.保持联系，而不是孤立
照顾长期慢性阻塞性肺病患者最具有挑战性的一点是，这种疾病可能是无形的。您可能会发现自己与朋友疏远，不参加社交活动，或回避谈话，觉得自己被误解了。
但孤立会消耗能量。联系则能恢复精力。
Even a single regular check-in with a friend, therapist, or peer support group can create a space where you are witnessed, heard, and supported. You are allowed to talk about your own experience – even if your loved one is going through something difficult. You are not alone, and connection is powerful medicine.
你也需要关爱
作为长期慢性阻塞性肺病患者的照顾者需要力量、爱和韧性，但这并不意味着您需要牺牲自己的健康。优先为长期慢性阻塞性肺病患者提供能量不是自私，而是可持续的。您很重要。您的健康至关重要。
If you’re feeling overwhelmed or depleted, start small. Choose one practice from this list to implement this week. Then another next week. Slowly, you can build a foundation of care that includes you.
想进一步了解健康指导如何帮助您？今天就预约免费咨询！
📅 Book a Call to talk to Tanja.
