Fatigue can be frustrating and unpredictable, but by making small adjustments and seeking support, you can take steps towards improving your energy and well-being.
Many people describe it as an extreme tiredness that doesn't improve with rest, making daily tasks feel exhausting. Whether you're currently receiving treatment or adjusting to life after it, fatigue can have a big impact on your day-to-day life.
While it may not go away completely, there are ways to manage fatigue and improve your energy levels. Here are four simple strategies that may help.
1. Move Your Body in a Way That Feels Right for You
It may seem counterintuitive, but gentle physical activity can actually help with fatigue.
- Light activities like walking, stretching, or yoga can boost energy and improve sleep.
- Start small. Even a few minutes of movement a day can help, there's no need to push yourself.
- Listen to your body. If you're feeling too tired, take a break and try again later.
- Check with your doctor before starting any new exercise routine, especially during treatment.
Regular movement, no matter how gentle, can help improve your overall well-being and reduce feelings of exhaustion.
2. Adjust your daily habits and sleep routine
Making small changes to how you plan your day and manage rest can help conserve energy.
- Prioritise what matters most. Focus on tasks that bring you joy or a sense of accomplishment.
- Improve your sleep routine. Aim for 7-8 hours of sleep each night and keep naps short during the day.
- Stick to a sleep schedule. Go to bed and wake up at the same time every day.
- Get natural light during the day. Exposure to sunlight can help regulate sleep patterns.
- Limit alcohol and smoking, as they can affect sleep quality.
3. Look after yourself
The food and drinks you consume play a big role in how you feel throughout the day. A nutritious, balanced diet can help maintain your energy levels.
- Eat small, regular meals to keep your energy up. If you feel too tired to eat large portions, try snacking on healthy foods throughout the day.
- Stay hydrated. Dehydration can make fatigue worse, so aim to drink plenty of water.
- Make meal preparation easier. If cooking feels like too much, consider preparing meals in advance, opting for healthy ready-made options, or asking for help.
Good nutrition won't cure fatigue, but it can help you feel stronger and more capable of managing it.
4. Involve other people
Living with cancer-related fatigue can feel isolating, but support is available.
- Talk to family and friends. Let them know how you're feeling so they can offer support.
- Accept offers of help. Whether it's cooking, cleaning, or running errands, small acts of support can ease your workload.
- Consider support groups. Connecting with others who understand what you're going through can be comforting and helpful.
- Cancer Council NSW is here to help. We offer a range of support services, from practical advice to emotional and financial assistance.
