PEM Crash List

Activities to do while in PEM:– Limited internet browsing– Limited easy reading– Limited music listening– Limited online chatting with friends– Take frequent breaks in dark quiet room Activities to avoid while in PEM:– Arguing with people– Reading the news/talking about politics– Mental exertion (writing stories, doing taxes, etc.)– Physical exertion (chores, leaving the house)– Emotional

Revised Energy Tier Activity List

Lowest energy: -Nap -Meditate to rain sounds -Listen to familiar instrumental music Low energy: -Listen to music -Read previously read things -Browse reddit -Chat on discord -Browse tumblr/instagram -Give self a pep talk -Make a list of simple things to look forward to -Journal writing -Cup of tea -Watch easy relaxing TV shows, like Bake

Salty snack ideas to help with orthostatic intolerance

Pickles Olives Chips Pickled vegetables Miso soup Jerky Rice crackers Wasabi peas Roasted beans/lentils Cold cuts Salted Edamame Quick pickles Seaweed snacks

Inspiring Things

A list of inspiring things:– clouds– stairs where you can’t see where they go to– long hallways– chiharu shiota– water– glistening things– flowers– reflections with completely different views– flying– cats– paper books– tea– fall leaves– fog– misty mountains– thick forests– campfires– getting lost in thought– evocative jewellery

Energy Tiers and Activities

Lowest energy: -Nap -Meditate to rain sounds -Listen to familiar instrumental music Medium low energy: -Listen to music -Journal writing -Read previously read things -Doodle simple things -Browse reddit -Chat on discord -Browse tumblr/instagram/twitter -Play SNES games? -Give self a pep talk -Make a list of simple things to look forward to -Cup of tea

Introduction

I’m a 29-year old on the Pacific Northwest dealing with Chronic Fatigue Syndrome/Myalgic Encephalomyelitis. I like to write and make art with my spare energy, and lie in bed listening to rain sounds when I can’t do those things. Currently living with moderate CFS.