New to moderate me/cfs seeking tips

Hi all, seeking tips and tricks for when all you can do is just lay there.

How do you cope? when u can’t do no sound no lights no conversations. I have a hard time not picking up my phone - tops for this? I know it makes we worse. and any tips for when all I can do is just be by myself. but can move around my appartment. Should I get coloring books? I love tv what what to do without it. How do u manage that electric burning chilling feeling going through ur body. And how do you tell people you can’t hold a conversation. and that it will make u worse.

i tried writing on my iPad as responses but felt guilty so I spoke anyway and that made me worse.

i have no self control all I know is how to push my self for others. It’s easier when there’s no one around at all so I’m not tempted to push. How do u have there conversations with people to let them know you can’t do visitors and u can’t talk without them taking it personally or insisting anyways