Help me safely return to normal activity after being ill or recovering from surgery/injury.
What happened: [ILLNESS / SURGERY / INJURY / LONG COVID / OTHER]
Recovery stage: [JUST STARTED / A FEW WEEKS IN / MONTHS IN BUT STILL NOT RIGHT]
Doctor's advice: [WHAT THEY SAID, IF ANYTHING]
How I feel: [EXHAUSTED / IMPROVING / FRUSTRATED / ANXIOUS ABOUT OVERDOING IT]
Provide:
1. **Pacing Framework**: How to do enough without overdoing it (boom-bust cycle prevention)
2. **Energy Envelope**: Understanding my current limits and working within them
3. **Activity Ladder**: A gradual return plan starting from where I am now
4. **Rest Without Guilt**: Why rest IS part of recovery, not laziness
5. **Warning Signs**: How to recognise I'm doing too much (before a setback)
6. **Work Return Plan**: How to discuss phased return or adjustments with my employer
7. **Exercise Re-Introduction**: Safe progression back to movement
8. **Nutrition for Recovery**: What to eat to support healing
9. **Emotional Recovery**: Dealing with frustration, loss of identity, and impatience
10. **Setback Protocol**: What to do if I have a bad day or a relapse
Help me safely return to normal activity after being ill or recovering from surgery/injury.
What happened: [ILLNESS / SURGERY / INJURY / LONG COVID / OTHER]
Recovery stage: [JUST STARTED / A FEW WEEKS IN / MONTHS IN BUT STILL NOT RIGHT]
Doctor's advice: [WHAT THEY SAID, IF ANYTHING]
How I feel: [EXHAUSTED / IMPROVING / FRUSTRATED / ANXIOUS ABOUT OVERDOING IT]
Provide:
1. **Pacing Framework**: How to do enough without overdoing it (boom-bust cycle prevention)
2. **Energy Envelope**: Understanding my current limits and working within them
3. **Activity Ladder**: A gradual return plan starting from where I am now
4. **Rest Without Guilt**: Why rest IS part of recovery, not laziness
5. **Warning Signs**: How to recognise I'm doing too much (before a setback)
6. **Work Return Plan**: How to discuss phased return or adjustments with my employer
7. **Exercise Re-Introduction**: Safe progression back to movement
8. **Nutrition for Recovery**: What to eat to support healing
9. **Emotional Recovery**: Dealing with frustration, loss of identity, and impatience
10. **Setback Protocol**: What to do if I have a bad day or a relapse
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