My COVID Recovery

Module One: Introduction to Post-COVID
Presenters: Lorna Griffin-Fillier, MSW RSW, Clinical Therapist and Elizabeth Edgley, OT

This module provides an outline of this online learning series and an introduction to Post-COVID Syndrome including risk factors, common symptoms, and possible causing factors. We also review the importance of self-management in improving and managing symptoms.

The objectives of this module are:

1. Understand what Post-COVID Syndrome is and the common symptoms involved.
2. Introduce the role of the central nervous system.
3. Discuss the importance of managing your symptoms so that you can feel better.
4. Learn the self-management skill of goal setting.

Module Two: Nutrition for Post-COVID Syndrome
Presenter: Lindsay Landry, RD

In this module, we explore the importance of eating well with Post-COVID Syndrome. Feelings of nausea, low appetite, fatigue, and brain fog make it difficult to eat well and get adequate nutrition. The facilitator addresses these concerns and offers some tips to improve your nutrition so that you feel better and can then also manage your symptoms.

The objectives of this module are:

1. Why it is important to eat well with Post Covid Syndrome.
2. How to manage the Gastrointestinal Symptoms in Post Covid Syndrome.
3. Meal and snack suggestions with emphasis on adequate protein and fiber.
4. The importance of hydration.
5. Tips on meal planning with fatigue and brain fog.

Module Three: Sleep and Post-COVID
Presenter: Elizabeth Edgley, OT

This module focuses on understanding sleep and the effects Post-COVID has on sleep. The facilitator also reviews a number of strategies that can help improve your sleep.

The objectives of this module are:

1. Understand how Post-COVID affects sleep.
2. Learn a variety of self-management strategies to improve sleep.

Module Four: Managing Fatigue and Activity Pacing after COVID-19
Presenter: Elizabeth Edgley, OT

Fatigue is one of the most common symptoms of Post-COVID Syndrome and can disrupt your ability to complete your usual daily activities. This module introduces ways to better manage fatigue including activity tracking, activity pacing, the importance of rest, and how to plan rests to support your energy.

The objectives of this module are:

1. Define fatigue as a symptom of Post-COVID.
2. Understand potential factors that influence fatigue.
3. Understand where our energy goes and activity types.
4. Introduce the concept of activity pacing and planned rest to manage your fatigue.

Module Five: Becoming More Active after COVID-19
Presenter: Stephanie McCarville, PT

Many patients with Post-COVID have a difficult time getting back to an active lifestyle due to ongoing symptoms. This includes performing both daily activities and structured exercise.

The objectives of this module are:

1. To become familiar with common symptoms that make it difficult to be active.
2. Learn ways to become more active following a COVID-19 infection including:
   • Breathing exercises
   • Posture correction
   • Stretching and restorative yoga

Module Six: Mindful Acceptance and Emotions
Presenter: Lorna Griffin-Fillier, MSW RSW, Clinical Therapist

This is the first of two modules about learning to live with Post-COVID from a psychological perspective. This module will focus on acceptance and emotions.

The objectives of this module are:

1. Define forced identity transition.
2. Introduce the idea of mindful acceptance.
3. Discuss the four qualities of mindful acceptance.
4. Discuss the role of emotions, specifically how we regulate them and how our body responds to stress.
5. Learn how to accept painful emotions so that we can help reduce the physical symptoms that we may have in our body.

Please note: you must pause this video on two occasions to watch these videos on YouTube:
- The Stageshow Metaphor by Dr. Russ Harris
- Emotions and the Brain by Sentis

Module Seven: Brain-Body Connection and Self-Compassion
Presenter: Lorna Griffin-Fillier, MSW RSW, Clinical Therapist

This is the second of two modules about learning to live with Post-COVID from a psychological perspective. This module will focus on mind-body connection, mindfulness and self-compassion.

The objectives of this module are:

1. Learn about the connection between mind and body.
2. Learn about human nervous system regulation and the influence of sensations, thoughts, emotions and behavior.
3. Brief introduction of mindfulness as a mental skill set that helps you focus on what is happening now and work on those issues now.
4. Brief discussion about self-compassion as a practice for regulation.

Please note: you must pause this video on two occasions to watch these videos on YouTube:
- The Struggle Switch by Dr. Russ Harris
- 5 Myths About Mindfulness by Dr. Russ Harris

Module Eight: Post-COVID Brain Fog: Attention, Memory and Thinking
Presenter: Elizabeth Edgley, OT

Changes in cognition or thinking are very common after a COVID-19 infection – this is often referred to as “Brain Fog”. This module covers strategies to help manage brain fog, including healthy lifestyle factors, challenging your brain appropriately, and compensatory strategies.

The objectives of this module are:

1. Explore common neurocognitive symptoms after COVID-19.
2. Define and explain the symptoms of “Brain Fog”.
3. Review potential causes of Brain Fog and cognitive symptoms following COVID-19.
4. Learn different strategies to help manage and support cognitive symptoms.

Module Nine: Returning to Exercise after COVID 19
Presenter: Stephanie McCarville, PT

Exercising after a COVID-19 infection can be challenging as it is common for people with Post-COVID to experience a loss of strength and endurance.

The objectives of this module are:

1. Discuss the benefits of using structured exercise to rehabilitate.
2. Learn ways to monitor exercise intensity to stay within a safe window.
3. Learn how to get started with a strengthening or aerobic exercise program.