this November was 4 years of Long Covid and I still have crashes. It took the first 2 years of going to a LC clinic with PT, OT, Speech to figure out how to keep me as good as I can be.
I crash when I do too much or sleep too little-in short, my baseline energy level is way overdrawn. I think of it like a checkbook; I start the day with 4-6 hours of energy, that's assuming I had a solid nights sleep. Everything I do is a withdrawal from my 'energy checkbook': shower-hair-makeup, choosing what to wear, making the bed, cooking, picking up the house, grocery shop, errands. But mental energy costs me as well; working with my finances, legal information, figuring out who gets what for Christmas, how long to cook the turkey, figuring out the 'to-do' list, Dr appointment, socializing, emotional distress (angry, lonely, fear, stress) AND how many days in a row of extending myself.
At first I kept a detailed diary every day when I woke up, what I did and how many total hours for each: activity and rest time, as well as sleep-did I need a nap during the day, when I went to bed, did I wake during the night, when I woke and did I feel rested when I woke. How many hours of mental and physical activity did I have?
The important thing I learned is the first day I felt better after a crash was dangerous- I thought I was recovered and could resume my life full speed ahead and then crash again. It took 5 days to feel better after Christmas but I then had a 'light' day at home using ~2hours of energy, then a 2nd day to do ~4 hours of energy at home, then I could face life again but being really careful out in the world for a few more days.
I really 'pay' for a big event like Thanksgiving at my house, doing Christmas for my 90 year old mother at her house, hosting out of town guests, an evening concert, travel. I budget myself accordingly by being very quiet the day before and scheduling nothing for several days after.
Nothing like my prior Covid life!! My 'energy bank account' is now restored to my baseline level. I have given myself 1-2 days a week of no scheduled activity-brain or body work this month, and no more than 2-3 days in a row.
My best management of the crashes is based on planning, built in rest days, delegate tasks, prioritization and staying within my 'budgeted time' limits.