5 Toxic Thought Patterns That Kept Me Stuck in Chronic Fatigue

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Overview

Are you struggling with chronic fatigue that’s slowing you down from living the life you want to live?

Well if you see yourself as a high-performer, there’s a good chance you unknowingly have toxic operating and belief patterns that are keep your nervous system stuck in this chronically stressed state.

Hey, this was me too...

I suffered from chronic fatigue for 3 years and was even bedridden for 3 months, before I recognized these patterns and was able to start healing and get my life back.

So in this newsletter, I'll share with you the 5 toxic thought patterns that kept me stuck in chronic fatigue, that are most likely keeping you stuck, so you can spot them, rewire them, and finally start to heal.

Note: I suggest you watch the video version of this newsletter above, but if you're a reader, then that's what this written section is for :)

Quick disclaimer: No, I’m not a doctor, this is NOT medical advice, just my experience. But I DO know what it’s like to have your life put on hold by chronic fatigue, and more importantly, I know how to beat it, even when some doctors say it’s incurable.

Why identifying toxic thought patterns is essential for healing...

Healing from chronic fatigue isn’t just about resting more or managing symptoms—it requires a fundamental shift in your nervous system. Chronic fatigue signals that your body is stuck in survival mode, constantly perceiving danger from stress, fear, or unhealthy mental patterns. When your brain is stuck in this mode, your body won’t prioritize healing.

Many of us unknowingly reinforce this stress cycle through our thoughts and behaviors. The first step to breaking free is awareness—because you can’t fix what you don’t see. Once you recognize these toxic thought patterns, you can start rewiring your nervous system to shift from fight-or-flight mode into a healing state. Think of it like a car: if you keep slamming the gas and brakes at the same time, your engine will burn out. These toxic patterns are exactly that kind of stress cycle, preventing your body from recovering.

The 5 toxic thought patterns keeping you stuck...

From my experience and working with many others, here are the five most common toxic thought patterns that high achievers with chronic fatigue often fall into. Recognizing these is crucial so you can stop reinforcing them and start moving toward recovery.

1. The Overachiever Pattern

This was the biggest one for me. Before chronic fatigue, I was an overachiever in every part of my life—work, fitness, social life—you name it. I pushed myself to the absolute max, sometimes sleeping only four to five hours a night, ready to jump right into work without pause.

This pattern often comes from a deep-seated need to prove your worth through achievements. For me, it was rooted in childhood experiences where love and recognition felt conditional on success. Maybe you relate to that too.

There’s nothing wrong with striving for goals, but when achievement becomes an unhealthy obsession—especially when you don’t even enjoy the wins—it’s a problem. I didn’t celebrate my successes because they felt like a means to get love rather than genuine fulfillment.

Why it keeps you stuck: It keeps your nervous system in a constant state of stress, never allowing your body to fully recover.

What to do instead: Commit to stop being an overachiever for the sake of proving your worth. Shift your focus toward what truly brings you fulfillment. Choose sustainable success over burnout. Work hard on what you love and enjoy, rather than pushing yourself to exhaustion.

2. The Anxiety Pattern

After developing chronic fatigue, anxiety became a constant companion. I would wake up and immediately scan my body for symptoms, fueling a cycle of worry. This constant focus on what could be wrong only worsened my state.

This pattern often stems from a need for control and fear of the unknown. Worrying feels like you’re doing something proactive, but in reality, it signals danger to your nervous system, keeping it stuck in survival mode.

Why it keeps you stuck: Your brain follows your focus. The more you scan for symptoms, the more you reinforce them.

What to do instead: Redirect your focus from anxiety to progress. Celebrate even the smallest improvements and train your brain to notice positive changes rather than scanning for problems. Instead of symptom tracking every day, do an initial assessment and then check in periodically—like every 90 days—to see how far you’ve come.

3. The People-Pleaser Pattern

I used to put everyone else’s needs before my own, always making sure others were okay—even when it cost me my own health. If you find yourself constantly worrying about others and neglecting your own recovery, this might be your pattern.

This often comes from feeling responsible for others’ happiness and fearing being seen as selfish.

Why it keeps you stuck: Healing requires energy, and constantly giving your energy away drains you. Your nervous system stays on high alert, seeking approval, which keeps you in stress mode.

What to do instead: Make your recovery your top priority. It’s not selfish to focus on your health—think of it like putting on your oxygen mask first before helping others on an airplane. Learn to say no without guilt. Helping others is important but must be balanced with taking care of yourself first.

4. The Perfectionist Pattern

I was my own harshest critic for a long time, focusing on mistakes instead of progress. I wasted energy on tiny details that only made a 1% difference, which lowered my self-esteem and added to my stress.

This pattern often arises from fear of failure or the belief that perfection equals safety or success.

Why it keeps you stuck: Perfectionism triggers self-criticism and stress, which only reinforce fatigue. Healing isn’t about flawless execution—it’s about making steady progress.

What to do instead: Let go of perfection. Aim for 80 to 95%—that’s enough. Strive to be outstanding, not flawless.

5. The Depression Pattern

For years, I experienced secondary depression because I couldn’t do the activities that once brought me joy—surfing, dancing, traveling, playing music. I was stuck in memories of the past and feeling sorry for myself, which only deepened my fatigue.

This pattern comes from feeling powerless and focusing on limitations rather than possibilities.

Why it keeps you stuck: Your brain makes unconscious patterns based on what you focus on. Dwelling on loss keeps your body in a low-energy state and prevents forward momentum.

What to do instead: Focus on small wins and the possibilities ahead. Shift your mindset from what you can’t do to what you are gradually reclaiming and building toward in the future.

Recap and next steps... 

Now you know the 5 toxic thought patterns that kept me stuck in chronic fatigue (and are keeping you in fatigue as well).

Those toxic patterns are the Overachiever, anxiety, people-pleaser, perfectionist, & depression patterns.

The good news is, now that you are aware of them, you can start shifting away from those patterns, and start rewiring patterns that serve you.

Your action step: start catching yourself from falling into these 5 toxic thought patterns. Even just being aware of them will start shifting your energy and your healing, and you’ll be on your way to total wellness. 

Last, if you want more help on overcoming chronic fatigue naturally, regain your health and achieve total wellness, then I invite you to join my free weekly newsletter or apply to work with me 1-1 and I’ll help you start rewiring your brain & fix the glitch today.

Thanks for reading and I’ll see you in the next newsletter!

-Jeff Bangshow
Your CFS To Wellness™ Mentor

P.S. Whenever you’re ready, here are 3 ways I can help you:

1.Join The Jeff Bangshow Newsletter: Join and get free weekly insights to overcome chronic fatigue naturally, rebuild your health, and achieve total wellness.

2.Work With Me 1-1: Get 1-1 mentorship from me personally to overcome chronic fatigue naturally, regain your health and achieve total wellness.

3.Book Me To Speak: Want me on your podcast or at your next event? I speak about overcoming chronic fatigue naturally and achieving total wellness. Email me the details: [email protected].