10 Tips for Coping with Fatigue
Fatigue is a symptom rather than a specific illness or disorder. While it is common to have the occasional day where you feel tired and less energetic than usual, people suffering with fatigue feel tired and lethargic all the time and seem to lack energy.
You might find it difficult to concentrate on reading or a television programmed. You may lose interest in your usual hobbies and you might find yourself feeling irritable or impatient with those around you. The following are a few tips for coping with fatigue. Bear in mind that fatigue is your body reacting in a normal way to make you slow down.
1. Get into a regular sleep pattern. Make sure that you are getting
enough sleep and that the sleep is undisturbed and restful. Try cutting out caffeine or other stimulants at least 5 hours before bedtime and do not exercise, watch TV or do anything else that may be mentally stimulating before going to sleep.
2. Exercise! While exercising may be the last thing on your mind when you don’t seem to have enough energy to face the day, it may be just what you need! Keeping physically active is vital for stress relief, healthy sleep and building stamina.
3.Eat a healthy nutritional diet. A balanced diet will energize the body and mind and help you cope better with the demands of life. Steer clear of foods high in sugar and wheat as these create temporary “highs” only to be followed by periods of fatigue. Eat regularly to keep blood sugar levels up and drink plenty of water.
4. Reduce stress. Try keeping stress levels low and finding ways to better cope with those stressful life demands that keep arising. Prioritize, organize and find time to relax. Learn to say no to additional responsibilities that you can’t cope with and seek professional counseling or go to a stress management course if you struggle to cope with stress management.
5. Work around anemia: If you suffer from anemia and feel weak or unwell, it’s especially important to keep your blood moving and focus on a nutritious diet. Check to make sure you are eating enough protein, fruits and vegetables. Ask your GP or hematologist for advice on gentle exercise that will help you maintain your muscle tone and circulation. It can be difficult to regain muscle tone once lost, so concentrate on moving at least a tiny bit each day.
6. Be selective: Focus on the activities that are most important to you, and don’t try to do everything. Get help with daily activities if possible. Plan time to rest. Let your friends and family know that you may need to reserve your energy.
7. Quit Smoking and cut down on alcohol. Smoking replaces some of your body’s oxygen supply with toxic carbon monoxide and the build up of toxins can cause fatigue. Alcohol also increases toxic build up and acts as a nervous depressant thus causing fatigue. Alcohol at night also causes poor sleep.
8. Sexuality: You make it through work, and through your daily chores…but when just surviving takes a toll, patients can find they don’t have the energy for a fulfilling sex life. This can affect your relationship with your partner and your sense of self.
9. Keep a fatigue diary. Keeping a fatigue diary can help you discover the
causes of your fatigue. Note the times of the day or week when you feel fatigue and what seems to trigger it. Sometimes you may see an obvious solution to the problem.
10. Keep your doctor informed of your feelings of fatigue, particularly if you find it getting worse. Dealing with the side effects of treatment can improve fatigue, so keep the team informed of how you are feeling in general.
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