The sources of depression in those with Chronic Fatigue Syndrome are too numerous to explore in detail here, but suffice to say that hormonal imbalances, lack of sunlight from being indoors, social isolation, loss of physical function, anxiety and insomnia are all contributors.
Poor mood compounds the debilitating aspects of CFS, but I’ve found that actively cultivating positive emotions with these resources and exercises leads to an uptick in focus and productivity as well as life enjoyment in general.
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7 Cups of Tea
7cupsoftea.com is a free service for those struggling with difficult emotions. A trained active listener is always available to chat one-on-one about whatever you’re feeling in the moment. This kind of non-judgmental and completely anonymous discussion can be cathartic.
Training to become an active listener, which is relatively easy, is even more rewarding. I find that the social contact helps me break out of the tunnel vision I have surrounding my own problems.
Superbetter
Superbetter.com is a site and app that uses scientific research on resilience, or the ability to face and overcome challenges, to build users’ strengths in the mental, physical, social and emotional spheres.
Whether you want to alleviate depression, start an exercise program, quit smoking or smother anxiety, Superbetter gamifies recovery with small daily goals.
Superbetter gives me a sense of control over my symptoms and is hugely beneficial for staying motivated.
Gratitude
Practicing gratitude is a foundational practice of positive psychology, which aims to increase baseline health and happiness rather than merely fix them when broken.
Writing down a few things you’re grateful for every day for just two weeks has been shown to increase well-being for six months.
I like to write a list of at least 20 items per day. This kind of brainstorming exercise trains the brain to recognize all the good around you, even in difficult circumstances.
Singing
Singing is one of the single best things you can do for your health if you struggle with exertion intolerance. It promotes diaphragmatic breathing – those deep belly breaths – which strengthens muscles in that area and assists with oxygenation.
Singing also releases endorphins, which reduce pain, lift mood, bolster the immune system and boost energy. Try singing for 30 minutes a day.
Cultivating Compassion
Tonglen is a central Tibetan Buddhist practice you can use to wrangle your own suffering. When you need a break from focusing on your symptoms, tonglen can help soften the hard edges of your emotions.
Simply sit straight and start to take deep breaths. Next, visualize someone in your life who is experiencing difficulty in any way. As you take a deep breath in, imagine that all their pain or trouble is leaving their body like smoke, entering through your nostrils and gathering at your heart center in the middle of your chest.
As you breathe out, imagine that you are sending them white light that heals their suffering. Continue to do this, switching to another person as you care to. A tonglen session might last from five to fifteen minutes.
Here’s Tonglen instruction from a pro:
