Chronic Fatigue Syndrome Relaxation Techniques​

Written by: Shruthi Chacko – M Sc (Psychology)

Last updated date : January 25, 2023

Are you extremely tired? It is true, we have all been down that road at some point in our lives. But, do you always feel fatigued and weary? Do you feel too tired to finish a task? It is hard for some people to get out of bed due to extreme pain, anxiety or lack of sleep. It is scary to have any disease. In fact, if you feel like this continuously then you may be suffering from Chronic Fatigue Syndrome. Unfortunately, even doctors don’t fully know the cause behind it. Also, now you know, fatigue is not something you should take lightly. In fact, following a healthy lifestyle, taking medications and going for therapy will help you get better. Have you tried yoga for Chronic Fatigue Syndrome? Read this article to know more about how Relaxation techniques help with Chronic Fatigue Syndrome.

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Chapter 1:

What Is Chronic Fatigue Syndrome?

Chronic Fatigue Syndrome is a condition where a person feels extreme fatigue that does not go away in spite of getting enough sleep. In fact, it is very hard for doctors to diagnose this condition. We still do not fully know the causes behind Chronic Fatigue Syndrome. It can be because of stress, viral infections and various other factors. Anyone can get affected by this condition. However, it is mostly seen among women during their 40s and 50s. This condition can be hard to deal with. There is no proper cure for this condition in the medical world. But, by making changes to one’s lifestyle, undergoing therapy, doing relaxation techniques and taking medications, one can improve the chronic fatigue syndrome symptoms.
The following are the symptoms of Chronic Fatigue Syndrome:
  • Extreme fatigue or tiredness
  • Difficult in memory and concentration
  • Sore throat
  • Headaches
  • Feeling Dizzy
  • Lack of refreshment after sleep

Chapter 2:

How Does Relaxation Techniques Work for Chronic Fatigue Syndrome?

Relaxation techniques may help you, if you are finding it difficult to get sleep or have difficulty concentrating on a task. It can take some time to learn and follow these techniques, but with practice, you can learn them quickly. Few things you can do to get ready for relaxation techniques:

Preparing for Relaxing

  • Make sure you are in a quite and calm environment. The calmness in the environment can help you relax quicker.
  • Try taking a nice warm shower before you start these techniques. This can very helpful if you are trying to go to sleep. Additionaly, this will help you de-stress your body and your mind to get a good sleep and wake up fresh the next morning.
  • Make sure you are wearing something comfortable and airy. Also, wear a type of fabric that does not restrict your movements. You can move your body more freely and comfortably before doing the relaxation techniques.
  • If you are still finding it hard to feel calm, try putting on a calming playlist that you can easily find on Youtube. Also, make sure it is very relaxing and calming music.

Focusing on Breathing

  • Try lying down and close your eyes
  • Now you can slowly start taking breaths in and breathe out. Also, make sure, you are not taking deep breaths and it should not very shallow too
  • Try to notice how your body is feeling at the moment. See how you body moves when you are breathing and breathing out. Notice the movements in your body.
  • Continue to observe how your body is moving with every breath you are taking and you can start seeing how your body starts to slowly relax.

Releasing the Tension in Your Body

  • Now that you have focused on your breathing. Try to put pressure and squeeze your feet and toes lightly.
  • When you breathe out, try to release your feet and toes and try to imagine that they are relaxed and feeling light.
  • Now, repeat this thrice. Try to do the same with your legs now.
  • Now, keep your body moving constantly. Go on to put pressure and squeeze the different areas of your body- arms, hands, shoudler, thighs, buttocks, legs, toes.
  • Remember that you really don’t need to follow a certain order. The only thing you need to pay attention to is that you are putting pressure and squeezing different regions of your body.

Chapter 3:

Imaginative Techniques for Relaxation

Have you ever thought that imagining certain situations can help you relax? Actually, it is true, it can help you calm down. Now, let us try looking at some ideas and imaginative situations that we can come up with:

The Peaceful Place Scenario

  • Imagine a peaceful place in your mind. Maybe you are up on a mountain or a beach.
  • Try to imagine that you are walking along the shore or the path on the mountain. Now, try to feel the breeze and the sun on your skin. Is the air cold and crisp? Or is the sun giving you the golden hue on your skin?
  • Now, with each step that you are taking, you are starting to feel more relaxed.
  • You see a small wooden cabin at a distance. You are walking towards it.
  • When you enter the cabin, you see it beautifuly decorated, just the way you like it. You see very comfortable chairs and wooden tables and warm lights inside the space.
  • Now, try to imagine that you are sitting on that brown leather chair that is very comfortable. You are sipping on your favorite tea and just relaxing and feeling very calm and content.

The Feather Scenario

  • Try to imagine you are feather floating way up in the sky
  • When you are slowing reaching closer to earth, you are feeling relaxed and the breeze is making you feel more calm now
  • As you are reaching close to the ground, you are now completely feeling relaxed and content

Chapter 4:

Why Does Yoga Help Chronic Fatigue Syndrome?

Do you wonder if Yoga helps with Chronic Fatigue Syndrome? Studies have shown that yoga which is one of the relaxation techniques can help with your Chronic Fatigue Syndrome symptoms. These are a few of the reasons why it helps:
  • Yoga can help you without hurting the body. As, it is a mild exercise it does not cause much physical strain on the person.
  • Yoga brings a sense of balance, often people who suffer from Chronic Fatigue Syndrome, loose touch with the rhytym of the body. Also, yoga gives them to have a chance to listen to what their body has to say. Every movement brings a sense of peace and calm.
  • People with Chronic Fatigue Syndrome lack energy. Yoga helps enegises their bodies. It enegies the cells, nerves and senses to be filled with vitality and energy. Some poses can help you to feel energetic are, Uttanasana and Adho Mukha Svanasana. In fact, these poses can increase the blood flow in your body and helps in relieving the tension in the body.
  • Yoga empowers sufferers of Chronic Fatigue Syndrome. It makes them feel like they are actively involved in taking care of their health.
  • It helps them to emrbace stillness. Additionaly, while doing yoga you learn to pause time and embrace the beauty of every second that life has to offer. This brings a sense of gratitude.

Chapter 5:

How Can You Get Started With Yoga?

First of all, there are a lot of options when it comes to yoga. You either take classes online or you can find yourself a yoga instructor in your city. In fact, I personally would recommend if you have a personal instructor, so that you can get the authentic yoga experience and learn the art better. However, if you want to get an idea of what yoga is, maybe before you find yourself an instructor, it is good to take a free class online. By doing you can get an idea of whether you think yoga works for you or not. Always remember to proceed at a slow pace. It is best if you start small. On the first day, try doing a single pose and then increasing the number of poses day by day. If you feel like your body is responding well to it, you can probably increase your yoga time. Also, try to see what works for your body. Your body is always trying to communicate with you, try to keep an open mind. It is important for you to take breaks. Don’t exert your body way too much. This can backfire on your Chronic Fatigue Symptoms. Instead, of making your pain better it may make it worse. Hence, do not overdo it, thinking that yoga can do wonders to your condition, if you do more poses. Remember to keep a balance, anything in excess can cause damage. Even if it’s a good practice such as yoga, an excess of anything good or bad is not healthy for you. You are maybe interested to read ” How I Beat Chronic Fatigue Syndrome?” to learn more about how your Chronic Fatigue Syndrome can be managed and how you can feel more energised and less fatigued.

"Completed at my own pace, great online learning!" Venus

99 sections

6-Weeks Self-Paced

  • Educational Content
  • Quizzes
  • Self-reflection material
  • Suggestions & feedback
  • Worksheet, tips & tools to use

$9.00 $12.00

25% discount