Quick Win vs. Lasting Impact

When we're feeling off and are desperate to regain a fraction of our former energy levels, it can be tempting to look for a quick fix. For those dealing with Long Covid and other post-viral conditions, the idea of feeling better or being able to do something you haven’t been able to do in a long time, even just for a moment, can be irresistible. Who wouldn't want a break from that blend of symptoms that include constant exhaustion, especially when the recovery pathway is unclear? If quick wins might be the best you get, you take them. Katie’s go to quick win was food, specifically snacks like bread, crackers, cookies or nachos.

But let's consider what happens next. Imagine you do get that quick boost. It’s exhilarating—you suddenly feel more like yourself, able to do things that have felt out of reach for so long or simply have enough energy to get through the next thing you have to do. But as useful as it is, you generally end up crashing back into fatigue; or the thing that gave you a boost ends up contributing to symptoms in the following hours and days. This roller coaster can be hard, especially after getting a taste of feeling better. There's a lingering concern on two fronts: (i) is this what my life looks like now, and (ii) is it inevitable that high points are followed by a crash. It’s like climbing up a steep hill, only to tumble back down to where you started—or worse, ending up further down the valley than when you started.

This is the reality that so many people impacted by Long Covid and post-viral conditions face. It is also why balancing quick wins with a focus on controlling what you can control to find lasting and sustainable improvement is important. It's not just about grabbing onto that momentary burst of energy but also about thinking ahead… How can you make sure the thing that gives you that energy burst doesn’t increase symptoms in the long run (like foods that are linked to inflammation); also how can you use the energy you have wisely, so that you are using it to do things that lead to sustained symptom reduction? That way you can build on your gains and use them as a base for further improvement.

That sounds great, but how do you do this in practice when you are stuck on the roller coaster? Taking a slower, more deliberate approach might not give you the same immediate satisfaction but, in the long run, it can lead to greater gains and more sustained recovery. The changes might be subtle at first—so subtle that you might not even notice them day to day. But over time, these small, incremental improvements start to build up. Instead of experiencing dramatic ups and downs, you begin to find a more even keel. When setbacks do happen—and they will—they don’t drag you down as far as they used to. You start to bounce back faster, and each time, your lows are at a slightly higher level than before.

Andrea, who faced her share of ups and downs in her Olympic career, notes some helpful parallels between managing chronic conditions and high performance in sports. Every athlete will encounter setbacks, whether it's an injury, illness, or some other disruption. But those who have built a strong foundation of fitness can recover more quickly, being mentally, physically and emotionally better equipped to face both shorter and longer periods of difficult times. It’s the same with building a foundation for well-being, and for supporting post-viral condition management. A solid base doesn’t just help us get through the day—it gives us the resilience to engage with life, and have energy for more of the things that matter to us.

For those managing Long Covid, this is particularly crucial. The symptoms often force us to cut back on activities that we once took for granted—work, socializing, and even taking care of our families. The severity of these symptoms dictates just how much we have to scale back, and that can be incredibly frustrating and disheartening. It can feel like losing part of ourselves, and our futures all at the same time. But by focusing on developing a foundation for recovery, we can slowly start to reclaim those parts of our lives.

It’s important to acknowledge that this slower approach isn’t easy. It requires patience, perseverance, and a willingness to take things one step at a time, even when progress feels painfully slow. But the benefits are worth it, and come fairly quickly. Each small win becomes a building block, creating a foundation that supports us through the tougher days and helps us recover more quickly when setbacks happen.

So, while a quick win might feel good in the moment, it’s the long-term impact that truly matters. The key is finding a balance—using those moments of energy wisely to build a more sustainable path forward. This approach helps ensure that, over time, we’re not just getting by but actually moving towards a more stable and fulfilling life.

We like to use the athletic point of view because, sometimes, looking at a situation from a different angle can help us find better solutions. Imagine an athlete who has trained their entire life to be in peak condition, ready to compete for a medal at the Olympics. But on the way to the airport, they’re in a car accident and suffer a severe whiplash injury. Something completely out of control that hits them out of nowhere. Suddenly, competing is out of the question, and they can’t even make the flight. This kind of situation would be deeply traumatic, and is similar to the experience many have had with Long Covid.

In both cases recovery it’s a test of patience. Healing and returning to previous levels of performance and health takes time, and while it’s tempting to rush the process, doing so can often lead to setbacks or a longer recovery. Taking a balanced approach, where healing and maintaining strength go hand in hand, ultimately leads to better outcomes, even if it requires more time and patience.

The steady work of implementing a routine that lets you develop your foundation and build back resilience will ultimately speed lasting improvement. By focusing on building a solid foundation, we can ensure that each step forward, no matter how small, brings us closer to where we want to be. Even if you have some setbacks on the way, the right tools let you bounce back more quickly and are a great gauge of progress. It’s a process, but, with time, those small wins will add up to something much greater—a life that isn’t just surviving, but thriving and feeling like yourself again!

Warmly,
Katie & Andrea