My Chronic Fatigue Recovery Recipe

I call it my recovery recipe because for anyone suffering from CFS you will know what works for one person may not work for you. Our physiology is unique and CFS is multi-dimensional affecting everyone differently.

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I’ve thought a lot about how I can write this post as it is so important, yet so many elements of the early days of my CFS are a blur, a time of mental and physical exhaustion.  Then I reflected that it doesn’t need to be perfect and things may be slightly out of order but the fact is I used all of these tools to be well.

I have written previously about new research into CFS and wanted to emphasize that CFS is a spectrum condition with different ranges of severity which vary person to person and day to day.

Even for those on the low end of the spectrum (where I would place myself), life will be dramatically changed forever.  Those with acute CFS are often unable to leave bed and have no choice but to stop working.

I call it my recovery recipe because for anyone suffering from CFS you will know what works for one person may not work for you.  Our physiology is unique and CFS is multi-dimensional affecting everyone differently.

My recovery was about rebuilding mind and body, it was as much about understanding how I had managed to reach beyond my tipping point as it was about putting myself back together.  Healing is an active and internal process that included me looking at my body and mind, my attitudes, beliefs and memories identifying negative patterns and working to release this and other trauma which had contributed to my burnout.

I didn’t feel like “me” for at least two years.  Year one was the toughest, my blanket year, I pretty much disappeared, year two I emerged a little but still found life very difficult.  I would say my “full” recovery took five years. Today I am in good health but I continue to maintain the changes I made all those years ago to support my health and wellbeing every single day.

I hope this helps in some small way.  Experiment, build your team, ask questions, never give up hope.


  1. Find a medical practitioner who treats CFS
  2. Food as medicine – Unloading to rebuild
  3. Boost your immune system – using supplements
  4. Sleep, Rest, Energy Envelope
  5. Acupuncture
  6. Reducing the Toxic Load
  7. Acceptance of the new normal – speak to a psychologist
  8. Communication and support from your employer
  9. Learn to say yes to you and no everyone else
  10. Look at your relationships
  11. Micro-moments
  12. Breathe


Easier said than done I know, I found my GP by searching for CFS conferences in Australia (where I was living) and looked at the speakers list.  I figured if they spoke at a CFS conference they knew the condition was real.  My GP was an integrated health practitioner blending east and western medicine to support his patients.


You do not have a lot of energy to spare so it is important to understand how you are using your limited energy reserves. With CFS my body was so overloaded and overworked processing the food I had been giving it.  My diet did not have enough plants but was rich in caffeine, refined sugar, carbs and wine.

Day one at the doctor we changed my diet immediately.  No caffeine, no refined sugar, no alcohol, no gluten, no dairy – basically everything I had been eating was removed including my cup of tea with two sugars and milk gone, never to return.

Nutrition is everything without fuel you cannot function.


I took a range of supplements recommended by my GP to start to rebuild the body that I had managed to break.  My GP was also a homeopath so I followed a protocol which we reviewed during every visit.  Everything from pine needles to Co-enzyme Q10, zinc, vitamin C, B complex, Curcumin, Vitamin D …I can’t remember them all, many I still take today and understand my body better and can gauge what it needs.


Sleep is essential, it is how the body repairs itself.

I rested as much as I could. This meant doing nothing, absolutely nothing, not watching TV, not reading, lying in bed or the sofa completely resting. Using as little energy as possible to allow me to rebuild my reserves.  I made sure I had a regular bedtime and stuck to it- being exhausted this wasn’t hard.

I made the mistake many times during the first year of doing too much when I felt better.  This would result in me crashing and having to stay in bed for days after. This pattern kept on repeating until I finally learned about my energy envelope.

Energy envelope and energy credits– Your energy envelope is the amount of energy you have on any given day.  I had to learn to really listen to my body.  I did a dance with it every day.  How was I, did I feel good or not so good?  What did I think was possible that day?

If it was a not so good day I would rest as much as I could.  If it was an ok day I would allow myself to do a little bit more.

I found that if I gave myself credits to spend every day it made it easier for me to manage and conserve energy.  Say I started the day with 20 credits if I used all 20 I would be exhausted so I had to figure out how much energy everything I did took.

It took a while to refine it but it helped me not overextend myself and if there was something I really wanted to attend at the weekend I had to make sure I had enough credit in reserve to allow me to do so.  If not I stayed home.


This was my key, it changed my life and my recovery.  I discovered acupuncture after about eight months of wandering in the wilderness of trying to figure out what to do next.  I had a session and after felt so much better. Then I didn’t have another for a while, booked another one and felt better – hmm something to this I thought. So, I started to have regular acupuncture, sometimes every week, sometimes every two weeks.  Yes, it was expensive but I would do anything to feel better.


We live in a world full of toxins but there are a few things which are within your control.

Where possible I ate organic.  I also only used non-toxic products to clean my apartment and often essential oils like lemon which is naturally antibacterial.

I did a review of everything I put on my face and body and if I wasn’t prepared to eat it then it wasn’t going on my body.  I threw out plastic containers and replaced them with glass.  I replaced my non-stick pans with stainless steel.

It takes time but was well worth the effort.


Before CFS and after CFS, this is how I looked at my life.  There are things to this day that I still can’t do that I did before CFS.  It is hard to adjust to this new life.  My doctor recommended I speak to a psychologist and I am very glad I did.

I had around ten sessions with a psychologist to help me adjust to my new normal.  It’s hard to do alone, lean on professionals it helps.


After about a month of seeing my doctor I still wasn’t feeling any better. My energy levels were still less than five out of ten and I just wanted to stay home and sleep.  My doctor said to me “if I sign you off work you may never work again, you need to learn how to work differently and with the energy you have”.

At the time, I thought it was pretty harsh and I was confused and upset. On reflection, it was the best gift he could have given me. I was forced to work within my energy envelope and speak to my employer about modifying my hours to help with my recovery.

This will not work for everyone and I absolutely respect and understand but for me, it was the right decision, it wasn’t easy but it was right for me.

I spoke to a caring individual in my HR department and she helped me design a plan that I took to my boss and my team.  Everyone was incredibly supportive.


I am a natural people pleaser part of what led me down the CFS path to start with. I had to learn to say Yes to myself and no to others.  It was hard at first but the more I did it, the easier it became.


This one is tough to write about.

I was in a marriage that wasn’t making either of us happy.  In fact, it was contributing to my ill health. CFS forced me to really look at all my relationships and decide which gave to me and which took from me.

My husband and I separated and ultimately divorced, we remain friends and both live individually happy lives.  This was not easy, it was one of the toughest things I have ever had to do and was incredibly painful but I knew I would never recover if I kept living a lie. During this time, I also let some friendships go as we do outgrow people it is just hard to accept.


Celebrate the small micro improvements they are extremely important.  At one point I was unable to stand in the shower so would have to sit for a while.  Then one day I could stand for longer and I celebrated this micro-moment of joy.  I didn’t dwell on the negative emotion I focused on the positive. Small steps lead to incremental improvements.


The importance of taking time to notice how you breathe and learning to breathe low and slow.  At the time I didn’t realize that I was breathing high up in my chest and rapidly.  My breathing was activating fight or flight, like a permanent on switch for cortisol and adrenaline.  Spend 5 minutes turning into the breath and learn a new mantra low and slow.  Belly, diaphragm, chest enjoy each nourishing life-giving breath.


If you think you may have CFS/ME please see below some resources that can provide you with information and contacts.

Sonja Gibson

Founder - Creator - Connector, Wild Orange

Wild Orange evolved from my struggle to recover from Chronic Fatigue Syndrome/Myalgic Encephalopathy (CFS/ME), a life-altering condition. Life stress had pushed my mind and body beyond what it could cope with. The little engine that kept going stopped. Wild Orange is where I share my story, my learnings and the wellness tools I have learned and developed, which support my wellbeing and I hope will assist you, on your wellbeing adventure.