Living with Long Covid-19

There are lots of symptoms you can have after a Covid-19 infection. Common Long Covid symptoms include:

• extreme tiredness (fatigue)
• shortness of breath
• chest pain or tightness
• problems with memory and concentration ("brain fog")
• difficulty sleeping (insomnia)
• heart palpitations
• dizziness
• pins and needles
• joint pain
• depression and anxiety
• tinnitus, earaches
• feeling sick, diarrhoea, stomach aches, loss of appetite
• a high temperature, cough, headaches, sore throat, changes to sense of smell or taste
• rashes

Are you experiencing any of the symptoms above? Or if you are not sure about your symptoms, have a chat with one of our Keeping Well practitioners. We can also give you guidance on where to go for more help.

The recovery time is different for everyone. The length of your recovery is not necessarily related to the severity of your initial illness or whether you were in hospital. If new or ongoing symptoms do occur and they are causing you concern, you should always seek medical advice and support.

Breathing techniques

Physiotherapy for Breathing Pattern Disorders has produced two useful information leaflets on how to breathe through your nose and good breathing whilst recovering from Long Covid. 

• Your guide to breathing through your nose
• Your guide to breathing 

Daily activities

Modify daily activities to help find the balance between rest and action and subsequently help reduce symptoms. Examples include: breaking tasks up into smaller tasks throughout the day, planning rest breaks and using specially adapted equipment. The Royal College of Occupational Therapists have tips and information which can be found here.

Heart rate monitoring

Wearing a heart rate monitor to help pace more accurately. Advice suggests using resting heart rate as a benchmark and aim to keep within 15 beats per minute of your resting heart rate.

Speak to your GP

Try and write down key points to help you explain your experience. 'Long Covid Support' provides a letter template to give to your GP to help get your symptoms across and get the help you need.

Speak to Occupational Health

Liaising with Occupational Health can help make your workplace aware of your condition and put in place any arrangements needed. You can also visit the NHS Employers website for further information.

Rehabilitation

Visit 'Your Covid Recovery' is an NHS website which provides free self-management for people recovering from Covid-19.

Leaflet: Post Covid-19 Recovery

Read and download this leaflet by Central and North West London NHS Foundation Trust which contains information on how to manage ongoing physical symptoms, and where to find support to manage feelings of anxiety, low mood, or unpleasent memories since having Covid-19.

There is also an Easy Read version and the translated versions, which are in Bengali, Hindi, Swahili and Somali, available to download.

Leaflet: Breathing techniques

Physiotherapy for Breathing Pattern Disorders has produced two useful information leaflets on how to breathe through your nose and good breathing whilst recovering from Long Covid. 

• Your guide to breathing through your nose
• Your guide to good breathing

Information on Post Covid Syndrome by NHS North West London

This webpage provides information on Post Covid Syndrome (Long Covid), including how to access local services, frequently asked questions and case studies.

RCOT: How to manage post-viral fatigue after Covid-19

This webpage by Royal College of Therapists offers practical advice for people who have recovered at home.

Below you can find guidance for employees to get back to work with ongoing symptoms following Covid-19 infection and Long Covid.

Read guidance by the Vocational Rehabilitation Association for workers on how to manage getting back to work after Covid-19 infection and Long Covid.
Key points include:

• Staying in touch with your workplace
• Talk to your manager about your difficulties early, don't wait until you have recovered
• Return to work when you can
• Take it step-by-step when you do return
• Plan a 'flexible' return to work if possible
• Reach out for additional help and support
• The guidance also includes information on your rights as an employee

Supporting Occupational Health and Wellbeing Professionals (SOM) have released a detailed return to work guide for employees. Read and download the leaflet here.

Key points include:

• Workers and employers working together
• Returning to work
• Examples of adjustments to work duties
• How can occupational health services help you?
• The overall employers responsibilities

Below you can find guidance on how managers can support workers to get back to work with ongoing symptoms following Covid-19 infection and Long Covid.

The Royal College of Physicians (Faculty of Occupational Medicine) have developed guidance for employers and managers on facilitating return to work for employees with Long Covid. You can read the full document here

The document includes information on:

• General Occupational Health principles
• Symptoms of Long Covid
• Practical steps for managers and employers
• Adjustments to work

Supporting Occupational Health and Wellbeing Professionals (SOM) have released guidance for Managers on supporting employees with Long Covid. Read and download the guidance leaflet here.

The leaflet provides information on:

• What is the post-COVID experience?
• Why are managers important in supporting return to work?
• The importance of working together to find a solution
• Examples of job modifications