Self-Management

Pacing, tracking, self-assessment and the boring structural changes that actually hold up in a flare. How to gather data on yourself and read it without turning your life into a spreadsheet.

• Activity Pacing for Chronic Pain: How to Break the Boom-Bust Cycle

  The boom-bust cycle is not a willpower problem. It is a dysautonomia problem. This article explains the neuroscience behind energy crashes and gives you a step-by-step pacing protocol to build a stable baseline.

• Vagus Nerve Exercises for Chronic Pain: 6 Techniques That Actually Work

  Vagus nerve stimulation is one of the fastest-growing trends in chronic pain management. But you do not need a device. These 6 evidence-based exercises activate your parasympathetic nervous system and turn down the pain volume from home.

• Biological Interventions for Chronic Fatigue Syndrome

  How biological self-management for ME/CFS can focus on pacing, post-exertional malaise, autonomic regulation, sleep, nutrition and clinician-guided care.

• The Efficacy of Precision Symptom Journals

  What makes a symptom journal clinically useful: structured prompts, trend review, functional context, treatment response and low-friction daily capture.

• Evidence-Based Self-Management for Long-Term Conditions

  The core skills of evidence-based self-management: tracking, pacing, education, communication, goal setting, nervous system regulation and relapse planning.

• The Neuro-Vagal Approach to POTS Self-Management

  A patient-friendly look at POTS self-management through autonomic regulation, vagal tone, pacing, hydration, compression and clinician-guided planning.

• Is My Nervous System Dysregulated? Take the Free Self-Assessment

  A free self-assessment that maps your nervous system across all four protective states. Built from polyvagal theory, allostatic load research and central sensitisation criteria. Identifies which state you spend most time in and the regulation protocol most likely to move the needle.

• POTS Tracker: How to Monitor Postural Orthostatic Tachycardia Symptoms That Actually Matter

  A POTS tracker is only useful if it captures the variables that actually predict flares - not just heart rate. The Recalibrate POTS tracker monitors orthostatic response, hydration, sodium load, sleep, menstrual phase, weather, post-exertional malaise and 12 other variables that drive POTS day-to-day.

• Measure Your Allostatic Load: The 10-Marker Index You Can Track at Home

  Allostatic load is measurable. The McEwen index uses 10 biological markers across the HPA axis, autonomic nervous system, cardiovascular, immune and metabolic systems. Here is how to track them yourself - with home wearables, lab work and daily self-report - and how the Recalibrate Stability Score combines them into one number.