Coping with Fatigue

Individuals that have never experienced true fatigue can be forgiven for thinking it is little more than ‘feeling tired’. However, the reality of fatigue is that it is truly exhausting, a full-body feeling that can interrupt and otherwise destroy your regular day-to-day routine, making it difficult to even get out of bed after what would normally be considered a good night’s sleep.

There is a famous poem, Dulce et Decorum Est and although talking about war, there is a line that always stands out.

‘Drunk with fatigue’

This line is painfully close to the truth of fatigue and if you find yourself suffering from fatigue it can almost feel like you’ve had too much to drink, struggling to balance yourself and using any available surface as a resting place. Feeling like this isn’t nice and it can be extremely difficult to try and get someone who has never felt this way to understand.

Coping with fatigue can be tricky and as everyone is different, not every suggestion is going to work for them. It’s important to take one day at a time when trying to tackle fatigue and celebrate every positive, whether it’s simply getting out of bed or finding the energy to make yourself a cup of tea. Remember, although it sometimes can feel like it, your fatigue does not define you and you are so much more than your condition would lead you to believe.

Understanding the Root of Fatigue.

Fatigue is a common symptom associated with cancer treatment and most cancer treatment centres have dedicated patient care teams that can help manage and provide relief from side effects. If you are currently undergoing treatment for cancer, your dedicated supportive care team can advise the best way to manage your individual side effects. Alternatively, some medications can cause fatigue and it is also a common symptom of individuals suffering from anaemia when the body’s red blood cells have a low level of oxygen-transporting haemoglobin.

Fatigue isn’t only restricted to the feeling of being tired either but further indications that you might be struggling with fatigue include

– Straining to hold concentration
– Issues with memory recall
– Getting out of breath after minimal effort
– A feeling of light-headedness or feeling dizzy
– Struggling to control your emotions

If you aren’t aware of any changes in your medication, diet or routine that could be causing your fatigue, it’s recommended to speak to your doctor to have further tests done where necessary.

Fatigue can change the way we interact with people without you even being aware, making us more snippy or impatient causing relationships to feel strained. Be honest with friends and family about how you are feeling and do not be afraid to reach out and ask for help.

Managing Fatigue Day to Day.

Some days fatigue is overwhelming, and any action feels impossible. On these days try not to overexert yourself and break your tasks down into smaller, manageable tasks – ensuring to reward yourself when you’ve ticked another thing off the to-do list. Make changes to your normal tasks to accommodate your ability, for instance – if you’ve got a heavy vacuum cleaner, ask a friend or neighbour if they have a lightweight vacuum to trade temporarily that you could manage easier from the sofa. Similar to dusting, get a long-handled duster that doesn’t require you to be climbing around the furniture to reach cobwebs in the corner. Other changes you could implement to your household routine include

– Changing laundry baskets for something with wheels
– Get a low ironing board so you can sit to iron
– Meal prep where possible or ask a friend or family to help you meal prep in advance
– Eat little healthy snacks throughout the day, rather than big meals

Remember, you shouldn’t spend all your precious energy on only managing the household, make sure to carve out some ‘you’ time and spend it doing something that makes you happy or content.

Shopping can be tricky when you are struggling with fatigue but being honest about your abilities and knowing your limitations is important. If you have a nearby corner shop, ask neighbours or family members to pop by for necessities on their way past. If you need a larger supermarket shop, many offer convenient delivery and if you advise at the time of delivery, you should be able to get the delivery driver to help you bring in and put your shopping away.

Working while suffering from fatigue can feel like trying to climb a mountain in your pyjamas but most employers are understanding when it comes to life-changing conditions. Talk to your boss as soon as possible and work together to find reasonable accommodations where possible such as working from home, working fewer hours, working split shifts or having additional time to rest during the day. Where necessary, certain conditions are protected under the Equality Act and ensures that employers make reasonable adjustments to allow everyone to work to the best of their ability.

Does Diet Affect Fatigue?

It’s no secret that some foods are better than others. Junk foods and sugary sweets, for instance, can cause sugar crashes making us feel tired. Unfortunately, there is no food that can offer a cure-all to fatigue but there are some foods that will benefit you more than others. Keep a food diary, tracking things you eat or use in recipes and if it has any positive or negative effects. Sometimes it’s not possible to stick to a regimented three-meal a day diet so try to eat plenty of healthy snacks little and often.

Should I Sleep More?

Although tempting to take many naps throughout the day, it’s important to maintain a proper sleep schedule when suffering from fatigue. Make sure to stick to a routine and take time to relax away from devices before going to bed. Although alcohol can make you fall asleep faster, it interrupts your sleep later in the night, preventing you from fully resting and making you feel more fatigued the next day. If you are feeling tired, try not to fall asleep where you stand/sit and encourage yourself to make it into bed. Falling asleep outside of your bed can make it difficult to get proper restful sleep and make the next day feel worse.

Can I Exercise?

Exercise is great for the body and mind but can be the ultimate challenge when trying to tackle fatigue. Light activity is important, even if it’s a short walk around the house and contributes to a better night’s sleep. An activity can also be great for boosting appetite and improving energy levels. Keep an activity diary, tracking your light amount of exercise and where possible, building this up over time with reasonable personal goals. For instance, from one walk around the house to two, two walks to a walk around the house and the garden, two walks around the house and garden to a walk around the block and so on.

Fatigue affects many people in different ways and it’s important to talk about how you are feeling to help others understand and do what they can to help. Make sure to track your symptoms and feelings and discuss these with your doctor or nurse to find potential solutions to relieve the effects of fatigue and help you take back greater control of your life.

It can also be helpful to find a local support group and talk to others who are dealing with the same challenges. Together, you can discuss testing methods of alleviating feelings of fatigue and it’s beneficial to have someone to talk to who has gone through similar experiences to yourself. 

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