More external resources to learn and practice safety
In this post I'll link all the external free resources and books that I found helpful!
Here are links to more Long Covid and ME/CFS resources, to learn about the nervous system and do guided practices. I will link specific videos, but the YouTube channels are all very good, so feel free to explore them more!
If you want to to discover more recovery stories, please refer to this post!
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I’m sharing links to free resources and books I personally found helpful. I’m not affiliated with any of the authors.
Learning more about mind body healing
🖥️ Videos
Here are some of the videos that helped me understand the concept of mind body healing.
- The neuroscience of mind body and how we can recover from ME/CFS and Long Covid - Interview with Dr Howard Schubiner
- The way out of ME/CFS and Long Covid - Interview with Dr Becca Kennedy
- How to overcome ME/CFS and Long Covid and feel good again - Rebecca Tolin
- The #1 best way to increase activity - Miguel Bautista
- Consistent messages of safety: 24 examples - Dan Buglio
- Recovery from fear - Dan Buglio
- How to learn to shift sates - Worthy of Healing
- Am I in D.O.S.E? - Christina Choy
D.O.S.E is an acronyme for "safety" hormones, it stands for Dopamine, Oxytocin, Serotonin, Endorphin. - I Spent 20 Years Treating Anxiety Wrong — Here's What Changed - Maggie Sterling
📘 Books (also available as audiobooks)
- Breaking Free - Jan Rothney
- Pain Free You - Dan Buglio
- Recover - Dr Sally Riggs
- The Way Out - Alan Gordon
Guided practices
Here are my favorite guided practices.
🔈 This icon means that the practice has background music.
Meditations
- For really severe people : Very Short Meditations (1-5 min) For Low Capacity and/or For Beginners - by Claudia Caracol
- Somatic tracking for Emotions (10 min) - The Pain PT
- Somatic tracking for Symptoms (10 min) - The Pain PT
- How to stop fighting against your symptoms (12 min) - Tanner Murtagh
- Acceptance and surrender meditation (🔈 22 min) - Ashok Gupta
- Everything will be okay (🔈 10 min) - Great Meditation
- You will get through this (🔈 17min) - The Meditation Resource
- Meditation to heal from ME/CFS (🔈 20 min) - Healing Gems
Sleep & insomnia
- Racing thoughts while trying to sleep? Try this (10 min) - Headspace
- Insomnia Meditation (45 min) - Ally Boothroyd
Yoga nidra & body scan meditations
- Restore mental and physical energy (🔈 17 min) - Ally Boothroyd
- Non sleep deep rest (30 min) - Ally Boothroyd
- Guided relaxation for Long Covid, ME/CFS, anxiety (14 min) - The Buteyko Method
EFT tapping
- Intro to Emotional Freedom Technique or EFT (5 min) - Brad Yates
- When healing seems hopeless (12 min) - Healing Gems
- Releasing the pressure to heal (17 min) - Healing Gems
- Doubts about healing (10 min) - Brad Yates
- Fear of never getting better (10 min) - Brad Yates
Gentle physical movement
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Never push yourself with physical activity! I was only able to start doing these exercises after I had recovered enough to not trigger symptoms while doing them.
- Yoga for Long Covid recovery - 10 minutes of gentle easing (10 min) - Suzy Bolt
- Isometric yoga for Long Covid and ME/CFS (30 min) - Oka Takakazu
- Lymphatic Drainage Massage: 13 min version - 2 min version 🔈
- Adapted Physical Activity (5 min per video, audio in French but you can look at the movements) - Hospitals of Paris
Other links
🎵 My recovery playlist on Spotify : Gentle music, with and without lyrics
💬 Therapy in a Nutshell : Amazing mental health free content from a licensed therapist.