This blog post covers the appendix of the ME/CFS Crash Survival Guide. The information provided can also apply to individuals with Long COVID and other multi-system chronic complex illnesses that have post-exertional malaise (PEM) symptoms. 

Click here to download the entire guidebook.

Crash Care Kit Essentials Prepare a “Crash Care Kit”

Just as every well-stocked home has a first-aid kit, every home with a person with ME/CFS should have a Crash Care Kit.

Place these items in a box or bag and keep it handy. Check for expirations and replenish items every six months or as needed.

Consider having a few Crash Care Kits that you can access in areas you frequent, such as your living area and bedroom. It’s highly recommended to have a “go kit” to take with you when you leave your home. Review the contents of this kit with those close to you and inform them of where you keep it. If you live alone, keep it in a prominent place and well labeled, in case you need support from others unfamiliar with your situation.

Crash Care Kit Essentials

  • ✅ List of current medications with date, reason for taking them, frequency, and dosage
  • ✅ List of doctors’ names, specialty, and phone number(s), printed recent patient visit note
  • ✅ List of emergency contacts
  • ✅ Tools to measure vitals such as: blood pressure, oxygen, temperature, heart rate
  • ✅ High protein snacks such as protein or breakfast bars, nuts, dried fruit
  • ✅ Ways to supplement calories during a severe crash (meal replacement drinks such as Ensure)
  • ✅ Bottled water and rehydration packets (such as Liquid IV, Normalyte, etc.)
  • ✅ Pad of paper, pen/pencil, and means to reference date and time
  • ✅ Eye mask, sunglasses, hat with visor (to block overhead light)
  • ✅ Earplugs or noise-reduction headphones
  • ✅ Heating pad or microwaveable “warmie”
  • ✅ Ice pack or cold compress
  • ✅ Towel, washcloth, or pre-moistened wipes that are tolerable to your skin
  • ✅ Extra battery or phone charger
  • ✅ Crash care communication cards
  • ✅ Rescue medications
    • These may include those intended to decrease inflammation and muscle/joint pain, alleviate nausea and neuroinflammatory symptoms, aid with sleep and relaxation, and stabilize mast cell and histamine activity. Work with your medical care team to find the right pharmaceutical support for you, and always consult with them prior to introducing any new over-the-counter medication or supplement.

Crash Care Kit Essentials for Your Car

  • ✅ Extra rescue meds
  • ✅ Emergency phone numbers
  • ✅ Pillow
  • ✅ Blanket
  • ✅ Snacks and water
  • ✅ Rehydration packets
  • ✅ Phone charger

This blog post covers the appendix of the ME/CFS Crash Survival Guide.
Click here to download the entire guidebook.

The information provided can also apply to individuals with Long COVID and other multi-system chronic complex illnesses that have post-exertional malaise (PEM) symptoms. 


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