Fatigue Management. How to use your energy wisely
Fatigue is an extreme, sometimes overwhelming, physical and mental tiredness, that doesn’t significantly improve with rest or sleep. It’s a common problem associated with arthritis and can make other symptoms, such as pain and joint stiffness feel more severe and limiting. Fatigue can affect your motivation and your ability to concentrate, this is sometimes described as having brain fog. Some people find it affects their emotional wellbeing making them feel irritable or depressed.
What are the symptoms of fatigue?
People with fatigue often say it’s similar to having the flu, with symptoms such as their body and limbs feeling heavy and difficult to move; they feel complete exhaustion and feel as if their energy has drained away.
What causes fatigue?
Fatigue is your body’s reaction to a build-up of stressful events, experiences, health issues or feelings. Usually there isn’t a single reason for fatigue, it tends to be caused by a combination of factors.
Tips to save your energy by making work easier.
The way you do a task is as important as what you do. There are changes you can make to help you save your energy and get the most out of your day:
- Prioritize your tasks so that you get the most important things done first.
- Plan when and how to do things.
- Plan your day and week around major tasks.
- Do what is most important when you have the most energy.
- Plan ahead and prepare supplies to reduce extra trips and avoid rushing and becoming tired.
- Pace yourself.
- Break large tasks into smaller steps easier to manage and spread over several days if needed.
- Switch between light and heavy work or easy and hard tasks.
- Do not rush and set realistic or reasonable goals to help reduce your stress.
- Rest before you feel tired.
- Take short rests to maintain your energy throughout the day.
- To help you remember to take breaks, set alarms to remind you to take breaks.
- If you get tired, stop and rest for 15 minutes whether you have finished the task or not.
- Try a meditation app, for example, Headspace, Calm, or The Mindfulness app.
- Breathe deeply and relax.
- Slow deep breathing is relaxing and will help you to pace yourself.
- Try relaxation techniques to reduce stress.
- Use proper body mechanics.
- Relieve back strain by keeping one foot up on a low stool while standing.
- Use good posture when driving.
- Sit up tall and avoid slumping to help your lungs to fully inflate when you breathe in
- Be careful when lifting items and avoid lifting when possible.
- Slide rather than lift items.
- Push rather than pull.
- Hold the item close to your body or use a wheeled cart.
- Split your load into smaller parts if it is too heavy.
- Avoid tiring postures and body motion.
- Sit when you can. Sitting uses only half the energy needed to stand.
- If you must stand, consider using an anti-fatigue mat, or taking seated breaks regularly.
- Work within your reach to avoid fatigue and injury.
- Use devices with long handles to extend your reach.
- Avoid frequent repetitive motions, as these can cause overuse injuries.
- Adjust and organize your work and storage area.
- Store items that you use often between your shoulder and waist level for easy reach.
- Keep items in places where you often use them.
- Make sure you are comfortable in your work area. For example, the ideal table height is 2 inches below your bent elbow. If your table is too high, adjust the height of your chair.
- Use aids.
- Try using aids to save time and energy, like a jar opener or trolley.
- Avoid unnecessary work: use the dishwasher, wear no-iron permanent press clothes.
- Learn to say “no”.
- Do not be concerned with pleasing everyone all the time.
- Share your tasks with others when possible.
- Don’t be afraid to seek help.
- A counselor or coach can help you with tools to ease the mental burden of extreme fatigue.
References
Managing fatigue | Causes, self-help, support (versusarthritis.org)
9 Ways to Combat Fatigue and Get Your Energy Back (webmd.com)