作者：Tanja Walser塔尼娅-瓦尔泽
Long COVID recovery can feel like a marathon without a finish line. With fluctuating symptoms, fatigue that doesn’t go away with rest, and a frustrating lack of answers, it’s no wonder so many people feel overwhelmed. While much of the focus understandably falls on physical healing – nutrition, pacing, gentle movement – there’s a powerful and often underestimated piece of the puzzle: stress management. Managing stress isn’t a “nice to have” add-on. It’s a central pillar of your healing process.
在这篇文章中，我们将探讨长期压力如何影响长期 COVID 恢复期间的身体，为什么优先考虑休息和神经系统调节比以往任何时候都更重要，以及一些温和、现实的策略，帮助您减轻压力，支持身体的愈合能力。
压力-症状循环
If you’re living with Long COVID, you’re likely familiar with the boom-and-bust cycle: a few better days followed by a crash that sets you back. Stress – whether emotional, physical, or environmental – can play a big role in triggering these crashes.
当我们遇到压力时，身体会进入 "战斗或逃跑 "模式，释放皮质醇和肾上腺素等激素。这种反应在短时间内是有帮助的，但当压力长期存在时，就会变得有害。持续的压力会让你的身体处于高度警戒状态，阻碍了在休息和修复过程中产生的深度愈合。
For those in Long COVID recovery, this stress response can worsen fatigue, brain fog, sleep problems, and even pain. The body stays locked in survival mode, prioritising immediate threats over long-term repair. That’s why calming the nervous system – gently and consistently – can be one of the most impactful things you do.
为什么压力管理对长期的 COVID 恢复至关重要？
The nervous system acts like the body’s internal switchboard, constantly sending and receiving signals. In chronic illness, this communication gets disrupted. Long COVID seems to dysregulate multiple systems at once – including the immune system, autonomic nervous system, and endocrine system. Stress intensifies this disruption.
以下是压力对 Long COVID 恢复的影响：
- 炎症加剧：慢性压力会促进炎症过程，而许多长 COVID 患者的炎症过程已经升高。
- Sleep quality declines: Stress makes it harder to fall and stay asleep – robbing your body of one of its most important healing tools.
- 消化问题恶化：压力会影响消化和营养吸收，使身体更难获得修复组织和调节激素所需的营养。
- Energy production suffers: Mitochondria – the powerhouses of your cells – don’t work well under chronic stress, contributing to the crushing fatigue so many experience.
这并不是说要消除所有压力（这是不可能的，而且这样做的压力会增加更多的压力！）。相反，它是要找到方法，让你的神经系统温和地进入休息和消化状态，在这种状态下，愈合更有可能发生。
现实生活中的压力
压力并不总是戏剧性的。通常，它以微妙但持续的方式表现出来：思虑过度、不断研究症状、担心未来、疲于应付日常需求。
如果您对其中任何一点感到熟悉，那么您并不孤单：
- 你为休息感到内疚
- 你担心自己做得 "不够"，无法恢复健康
- 每天大部分时间身体都处于紧张状态
- 入睡时头脑发热
- 你经常感到情感脆弱或不堪重负
这些都不是失败的迹象。它们表明你的神经系统正在加班加点地工作。好消息是什么？你可以开始让它平静下来，哪怕是在很小的方面。
平静您的神经系统：什么才是真正的帮助？
You don’t need to overhaul your life or spend hours meditating to make a difference. In fact, small, consistent actions are often more effective – and sustainable – than dramatic changes. Here are some nervous-system-friendly practices that support Long COVID recovery:
1.安全舒缓的呼吸法
Try breathing out longer than you breathe in – for example, inhale for 4 counts, exhale for 6. This activates the parasympathetic nervous system (the calming part of your nervous system) and can help bring your body out of stress mode.
哪怕一天几次，每次 2-3 分钟，也会有所帮助。
2.信息边界
It’s easy to fall into research spirals when you’re looking for answers. But consuming too much information – especially when it’s conflicting or alarmist – can spike anxiety and worsen symptoms. Set time limits on symptom research, or take breaks from social media and forums if they leave you feeling drained.
3.舒缓仪式
找到几件能让人感到真正舒适的事情，并经常重复。可以是洗个温水澡、喝最喜欢的花草茶、听轻柔的音乐或看熟悉的电视节目。通过重复和熟悉，仪式会让你的大脑感到安全。
4.大自然，即使是微量的
Spending time in nature – even just sitting in a garden or watching trees through a window – can regulate the nervous system. If you’re too unwell to go out, try listening to nature sounds or watching calming nature videos.
5.通过感官接地
通过触觉、视觉、听觉或嗅觉，将你的意识带入自己的身体。例如，握住一块光滑的石头，感受毯子的质感，或吸入薰衣草等镇静精油。这些感官体验有助于将你锚定在当下，让大脑摆脱压力。
6.自我同情
One of the most healing practices is being kind to yourself. Long COVID recovery is not linear. There will be setbacks. Instead of beating yourself up, practice gentle acceptance: “I’m doing the best I can with the energy I have today.”
如果您太累了，无法缓解压力怎么办？
That’s okay. Many stress management strategies can be adapted to your energy levels. If even meditation feels like too much, try “non-doing” – simply lying down in a quiet space with no expectations. Let your body rest without a goal. That in itself is powerful.
大局观：创造安全
At the heart of all stress reduction is this question: “How can I help my body feel safe?”
Your body can’t heal when it’s bracing for a threat. Long COVID already puts it on high alert. Each moment you offer it a cue of safety – whether through a soothing sound, a loving thought, or a moment of rest – you’re nudging it toward repair.
Stress management isn’t separate from Long COVID recovery. It is recovery. It’s the fertile soil in which your healing can take root.
If you’re navigating the ups and downs of Long COVID recovery, remember that your body is trying – every single day – to find balance again. Reducing stress isn’t about doing more. It’s about doing less, more gently, and more intentionally.
从小事做起。一次平静的呼吸睡一个无愧于心的午觉对自己说一句好话。随着时间的推移，这些时刻会逐渐增加。
你没有崩溃。你正在痊愈。
If you’re curious about how functional medicine health coaching could help in your own Long COVID recovery, Tanja offers a free 20-minute conversation to explore what next steps might feel most supportive for you. Click here to book a time that suits you.
