INTRODUCTION
You thought being a parent was exhausting before, but long COVID is here to surprise you. Between unexplainable fatigue, brain fog, and the occasional “What’s that weird chest feeling?” episode, just getting through the day feels like an Olympic-level event, both physically and emotionally. So how do you parent with all this going on?
1. Embrace Your Inner Sloth
Let’s be real: your body doesn’t care if you have a toddler to chase or teenagers who need chauffeuring. Long COVID fatigue is relentless. You may have gone from “super parent” to “barely keeping it together,” and that’s okay.
Long COVID fatigue is different from regular tiredness—it’s a level of exhaustion that doesn’t go away with rest, and it can feel isolating and frustrating when others don’t understand. Studies suggest it’s likely tied to immune dysfunction and inflammation lingering in your system. So, if lying on the couch watching your kids play feels like the only option, go for it—no guilt! And if you are well enough, join in. Sometimes, survival means letting the couch be your best friend.
Tip: Invest in activities where they do the work, and you watch. Think puzzles, coloring, LEGOs. And if screen time buys you 30 minutes of peace? Welcome to the “yes to screen time” club.
2. Master the Art of the “Ninja Nap”
Long COVID fatigue often demands naps. The problem? Kids don’t respect nap schedules (especially yours). Enter the ninja nap—quick, stealthy, and often incomplete, but still better than nothing.
Short rest breaks can help manage fatigue without totally derailing your day. It may not be full REM sleep, but even a 15-minute snooze can be a game-changer.
Tip: Get creative. The “I’m just resting my eyes” routine works wonders. Or declare “quiet time” for everyone—lay down with your kids, and maybe, just maybe, they’ll drift off too. Or at least stop jumping on you for a minute. When my daughter was young, I often used “let’s play sleepy time.” I’m still surprised that worked for a while.
3. Say Goodbye to “Supermom” (Or Superdad) Standards
Before long COVID, you might have been the chef parent with the most interesting home-cooked meals, led school volunteer groups, or even enjoyed a tidy house (I don’t think that’s possible with kids, let alone with kids and long COVID). Those days may be on pause right now, and that’s okay.
Tip: Get real with yourself about what actually needs to happen. Perfect dinner? Nah, pasta and some veg. Crystal clean floors? Have you met a vacuum robot? Parenting with long COVID means lowering the bar to “survival mode,” and that’s more than okay.
4. Brain Fog = Parent Brain x 100
Long COVID’s brain fog is next-level. Finding yourself standing in the kitchen wondering why you’re there? Classic. Calling your child by the cat’s name? Happens. The mental clarity you once had is now as elusive as a full night’s sleep.
Brain fog and memory issues are common with long COVID, and researchers believe it might be linked to how the virus affects blood flow in the brain. Translation: your brain needs more coffee breaks than ever.
Tip: Set reminders for everything. Use sticky notes, smartphone alarms, or enlist a friend to text you before key events. Yes, even for things you think you’ll remember, because—spoiler alert—you won’t. My husband is the master reminder.
5. Talk to Your Kids in Simple Terms
If your children are old enough to understand, explain why you’re struggling right now. You don’t have to scare them with scientific jargon about immune responses—just let them know you’re feeling “extra tired” and may need some extra help from them.
Open communication can reduce anxiety in kids. When they understand why you’re less energetic, they’re more likely to adjust their expectations (and maybe even help out).
Tip: Try something like, “Mommy’s energy battery doesn’t charge up like it used to, so I have to be careful not to use it all at once.” If you can add a visual, like showing how your phone battery drains quickly when too many apps are open, that can help them understand.
6. Make “Helpfulness” a Game
The best parenting hack is getting your kids to think chores are fun, right? Turn “helping mom or dad” into a competition. Cleaning up toys? Make it a race. Need someone to bring a drink? Award the “Helpfulness Medal of the Day.”
Kids actually thrive when given small responsibilities and rewards. Studies show they gain confidence and empathy by pitching in. Plus, it helps take a little of the load off you.
Tip: Announce an “Official Helper Challenge.” Assign easy tasks and let them earn points toward some simple reward (hello, gold star stickers). You get help, and they feel like they’re contributing—it’s a win-win! I’m still working on that one.
7. Harness the Power of the Bedtime Story
When energy is at rock-bottom but bedtime’s still miles away, the trusty bedtime story becomes your secret weapon if part of your brain is still open to it. Bedtime stories are basically long COVID gold: they let you sit, they keep the kids still, and you don’t even have to move.
Snuggling and reading together helps kids feel secure, and bonus—it’s a low-energy activity for you. Plus, routines like this can signal to your brain that it’s time to relax, which helps manage stress.
Tip: If reading gets too much, try storytelling with no book. Go wild with made-up characters (maybe there’s a sleepy parent character who needs to rest?). Let your kids contribute to the story, buying you precious moments to close your eyes.
8. Lean on Your Village (And, Yes, Call in Favors)
This is the time to call in those favors. Family, friends, neighbors—most people are more than willing to help if they know what you’re going through. Long COVID isn’t the time to be a hero; let others pitch in. If you are lucky enough to have a supportive partner, you won the lottery.
Tip: Accepting help doesn’t make you a lesser parent; it makes you a smart one. Let someone take the kids for an hour, bring a meal, or help with grocery runs. And don’t be afraid to ask—it’s likely they want to help but don’t know how.
9. Find Humor Wherever You Can
Some days, long COVID fatigue can make you feel down or defeated. So, find humor wherever you can! Laughing at the small stuff—like forgetting what day it is or mixing up your kids’ names—makes this journey a bit lighter.
Laughter releases endorphins, which help reduce pain and stress. Plus, if you’re laughing, you’re not crying (most of the time).
10. Be Kind to Yourself
Last but definitely not least: Give yourself credit. You’re doing an incredible job, even if it doesn’t always feel like it.
Studies have shown that self-compassion can actually improve resilience and overall well-being. So be as kind to yourself as you are to everyone else.
Celebrate tiny victories, and remember: even surviving the day with long COVID is a big accomplishment.
Bottom Line: Long COVID and Kids? You’ve Got This.
Parenting with long COVID is a balancing act, to say the least. But with a little humor, a lot of creativity, and a forgiving attitude toward yourself, you’ll get through this phase.
Disclaimer:
This article is based on personal opinion and experience. It is not intended as medical advice, diagnosis, or treatment. Please consult a qualified healthcare professional for any medical concerns or conditions.
Long Covid Journey 