HINTS ON HOW TO COMBAT FATIGUE

Assessments:

Think about your personal energy store as a "bank." Deposits and withdrawals have to be made over the course of the day or the week to ensure a balance between energy conservation, restoration and expenditure. Keep a diary for one week to identify the time of day when you are either most fatigued or have the most energy. Note what you think may be the contributing factors. Be alert to the warning signs of impending fatigue: tired eyes, tired legs, whole-body tiredness, stiff shoulders, decreased energy or a lack of energy, inability to concentrate, weakness or malaise, boredom or lack of motivation, sleeplessness, increased irritability, nervousness, anxiety or impatience.

Activity and Exercise Patterns

Identify which activities or situations make your fatigue worse or better and develop a plan to pace yourself. Schedule activities according to your fatigue and energy patterns, scheduling them ahead of time during the day and throughout the week to avoid becoming unusually tired. Plan adequate rest and sleep periods so you can recover your energy before undertaking more activities. Select the activities that are more important for you or that give you the most pleasure and do these activities first. Let the others go or delegate them to others.

Activity and Exercise Patterns

• Try to feel less guilty about restructuring your life to do what is most important for you and what gives you the most pleasure.
• Reduce unnecessary energy expenditure.
• Use special equipment.
• Place equipment and supplies within easy reach.
• A Physical therapist can help for bed and strengthening exercises using overhead trapezes, walkers and canes and with stair-climbing instruction.
• Occupational therapy can help with equipment and energy-conserving activities.
• The American Cancer Society can help with transportation and supplies.
• Begin to cultivate the fine art of delegating.
• Stick to some form of individually tailored exercise program approved by your physician, nurse or physical therapist. Walking is an activity that most people can do at certain times during their illness.
• Avoid exercising during the 24 hours immediately before and after your treatments.
• Also, avoid exercise if you are running a fever, have low blood counts or if your bones are involved with disease. In such cases, consult your physician.

Symptom Patterns

Monitor the effectiveness of medications and other strategies used to control other symptoms such as nausea, vomiting, pain and lack of sleep. Could these symptoms and/or their treatments be affecting your fatigue patterns?

Nutritional Patterns

• Drink at least 8 to 10 glasses of liquids a day to maintain hydration and to eliminate the waste products of treatment that may be associated with fatigue.
• Eat a balanced diet emphasizing complex carbohydrates (grains and vegetables) that give you a substantial source of energy supply.
• Get dietary counseling: help with food preparations and shopping or "Meals on Wheels" to maximize and conserve your energy and to prevent your fatigue from becoming unusual, excessive or chronic.
• For your dieting needs pertaining to you as an individual, there is a dietition available on site.

Distraction Patterns

Use distraction techniques to focus on things other than fatigue, disease or treatment. Listen to music, visit with friends, watch television or go for walks. Focus on activities that can improve your emotional energy. These usually involve a change in routine to avoid boredom and doing things that catch your interest easily and are enjoyable. Try appreciating nature, doing something creative such as drawing, writing, or pursuing a hobby or doing something socially with people you enjoy. Contract with yourself to do these types of activities three times a week for at least 30 minutes at a time. Your mind, heart and spirit need exercising too!

Psychological Patterns

The negative effects of stress can be dissipated in many ways-exercise, progressive relaxation, visual imagery, meditation, prayer, talking with others and therapeutic counseling. Social service agencies can help with referrals to support groups for you and family members.

Rest and Sleep Patterns

• Begin to direct your own activities.
• Set limits on visitors if you need to or have someone run interference for you when you need to rest and don't want to be disturbed.
• Sit or lie down often. Short rest periods are better than longer ones.
• Take naps as needed as long as they don't interfere with your normal sleep patterns.
• Adhere to or re-establish bedtime rituals that help you fall asleep, stay asleep and enjoy good quality of sleep.
• Sleep-enhancing aids and sleep medications may be helpful at certain times during your illness and treatment.

patient & families > fatigue > fatigue hints