Marianne Svanevik

Co-founder & CMO at Long Covid Recovery, private practicing physiotherapist. Worked with ME/CFS for the last 20 years, Long COVID since 2020.
There is hope. ❤️

[Marianne Svanevik @MSvanevik]

Recover From Long COVID: A Free Step-by-Step Guide
https://t.co/4LsW5QA8Nd

I've got 20 years experience treating Long COVID/ME/CFS patients in my clinic, hundreds have recovered.

Use this free #LongCOVID guide to get your life back too.

There is hope! 🙂❤️

[Alex Svanevik 🐧 @ASvanevik]

random -

my first viral moment on the internet was about an experience I had in Fukuoka: https://t.co/3RySEaMoJm

[Bjarte Austrheim Bakke @BjarteBakke]

I think what’s missing is this:

Find the few world-class CLINICIANS who has a massive success & very low damage rate and understand how they help ME/CFS/LC patients recover.

They do exist, @MSvanevik is one of them, and there are likely a few more.

Listen to these clinicians!

[Bjarte Austrheim Bakke @BjarteBakke]

Many ME/CFS/Long Covid pasients look for a miracle cure & experiment with all kinds of drugs, supplements, and treatments.

While that's understandable, make sure you focus on the following first:

Stop crashing by reducing your activity, stress, & intensity levels.

[Bjarte Austrheim Bakke @BjarteBakke]

Some ME/CFS/Long Covid patients recover in days/weeks and it's not fully understood why.

These patients are the exceptions - most need many months & some years to recover.

Step 1 of the recovery process for most people is stopping crashes and this typically takes 1-3 months.

[Bjarte Austrheim Bakke @BjarteBakke]

ME/CFS/Long Covid patients are NOT the same. Some are bed-bound, others hike mountains.

What's going on here?

The explanation is that 4 main things can cause crashes:
- Physical activity
- Cognitive ""
- Social ""
- Stress

Know which cause you to crash & plan accordingly.

[Bjarte Austrheim Bakke @BjarteBakke]

ME/CFS/Long Covid patients are rarely aware of these two essential recovery milestones:

1. Stable condition after having had 14 days with no crashes.
2. Being able to walk for 30 minutes daily without crashing.

Achieving these are at the core of @MSvanevik's treatment method.

[Bjarte Austrheim Bakke @BjarteBakke]

Rate of activity increases/crashes = ME/CFS/Long Covid recovery speed, meaning:

The more frequent & bigger the increases in activity you can handle without crashing, the faster the recovery.

Avoiding crashes is essential - if you have a crash every week improvement is minimal.

[Bjarte Austrheim Bakke @BjarteBakke]

What's the best way for ME/CFS/Long Covid patients to stop or shorten crashes? Meditation.

Whenever you've pushed your limits, meditate for at least 30 minutes. This calms down your alarm system fast & effectively.

Meditation eats relaxation for breakfast. Just do it.

[Bjarte Austrheim Bakke @BjarteBakke]

ME/CFS/Long Covid are essentially the same.

The most common symptom is exhaustion. Some also get POTS, others struggle with headaches, temperature, gut issues, body pains, ++.

We name this condition Long-Term Exhaustion (LUS in Norwegian) as recovery is possible. @MSvanevik

[Bjarte Austrheim Bakke @BjarteBakke]

Many ME/CFS/Long Covid pasients are told that the key to avoid crashes is reducing physical activity. This is not true.

It's essential to also manage cognitive tasks, intensity, and stress.

Don't solve problems, keep your pulse <120, and avoid stress early in your recovery.

[Bjarte Austrheim Bakke @BjarteBakke]

People with ME/CFS/Long Covid are especially vulnerable in the morning, so:

Avoid ALL activity, intensity, stress and cognitive tasks for the first 2 hours after waking up.

During that time, just chill. Then, start your day.

It's a game-changer.

[Bjarte Austrheim Bakke @BjarteBakke]

Too many ME/CFS/Long Covid pasients spend time & energy arguing with others - especially online.

This is a VERY bad idea because:

Conflicts --> Stress --> Crash.

Feel free to argue as much as you want once you've recovered, but until then, stop it.

[Bjarte Austrheim Bakke @BjarteBakke]

The #1 mistake people who try to recover from ME/CFS/Long Covid make, is doing too much on days they feel better.

A pattern repeats itself over and over:

The patient does too much --> crashes --> rests --> feels better --> does too much again etc.

It's not the way to recover.

[Bjarte Austrheim Bakke @BjarteBakke]

Another HUGE mistake people with ME/CFS/Long Covid make is a counter-intuitive one:

Resting too much.

To avoid PEM rest is key. But too much rest causes weakness.

To fully recover it's essential to carefully increase activity, stimuli, intensity and stress levels over time.

[Bjarte Austrheim Bakke @BjarteBakke]

To recover from ME/CFS/Long Covid, first avoid crashing for 14 straight days.

This requires change and the BEST thing you can do is to relax for the first 2 hours after waking up.

You are vulnerable to activity, stress & intensity in the morning, so change accordingly.

[Bjarte Austrheim Bakke @BjarteBakke]

One of the most counter-intuitive things you need to do to recover from ME/CFS/Long Covid is:

Push yourself AND avoid crashing.

Many do too little and therefore get weaker & weaker. To recover, gradually increase your activity level in a way doesn't cause any crashes.

[Bjarte Austrheim Bakke @BjarteBakke]

Having a simple & effective activity plan is key to recover from ME/CFS/Long Covid.

The plan must be behavior-focused, making it clear what the you need to do in the morning, afternoon, and evening.

Example: Practice falling asleep & waking up around the same time every day.

[Bjarte Austrheim Bakke @BjarteBakke]

Recovering from ME/CFS/Long Covid is the norm for @MSvanevik's patients.

To recover, first avoid crashing for 14 days straight by significantly reducing your stress, intensity, and activity levels.

Only then can rebuilding start.

[Marianne Svanevik @MSvanevik]

Nok en elendig politisk beslutning i Bergen;
https://t.co/6Vobo9L4k3

[Marianne Svanevik @MSvanevik]

@zmoney_goblue @BjarteBakke We have just started to collect them. I have one I can share with you privately. It's originally written in Norwegian but you can perhaps use a translation service?