How to Cope With Fatigue

How to Cope with Fatigue

Both fibromyalgia and chronic fatigue syndrome (CFS) have a fatigue component that can be a real “drag”. In CSF, fatigue is the major diagnostic criteria, while in fibromyalgia fatigue is a frequent complaint but pain is the major symptom. The two conditions share a lot in common, but fatigue is perhaps the most difficult shared symptom to cope with.

Many people feel tired, especially when they are juggling many roles, such as employee, parent and spouse. The fatigue in both of these conditions in not normal tiredness, but is an overwhelming fatigue that prevents people from living their life, rendering them incapable of coping with the most mundane of tasks. This fatigue has been described in many ways: “like walking under water”, “crushing”, and “like all of your limbs are weighted down”. Sound familiar? Fatigue can lead to depression and anxiety, especially when it interferes with life and relationships.

So how do people cope when they suffer from overwhelming fatigue? There are some simple tips that may help:

• Learn to ask for help- if you are one of those people who have difficulty asking for help, this needs to change! Learn to delegate activities that are tiring for you, and ask your friends for help. Many people want to help but don’t know how. Make a list of some things that are difficult for you, such as grocery shopping, and let someone do your shopping for you. Allow your family to help more around the house.

• Don’t be a perfectionist- this follows learning to ask for help. Learn to let go. Life will not come to an end if your house is not spotless, and many things can wait. We are too often caught up in being a model spouse or parent, and being a perfectionist can sap what little energy you have. If someone offers to help, allow them to help and accept that sometimes things will not be done to perfection. Give yourself permission to let go of being perfect and your level of anxiety will decrease.

• Set goals- set small goals for yourself and rejoice when you accomplish them. Instead of planning an action-packed schedule, plan a few things that are important to you and allow some time to rest between activities. It’s all about conserving your energy for what is important in your life.

• Stick to a schedule- lying in bed all day won’t help. Try to get up at the same time each day and go to bed at the same time each night. Scheduling your body can help with fatigue and will help waylay depression. Do allow yourself adequate opportunity to rest during the day.

• Eat well- eating well can be difficult when you feel tired. Eating is sometimes just another chore that must be done. If your appetite is suffering, choose foods that are high in energy and protein and will help to boost your energy levels. Stay away from too much sugar and caffeine- these can backfire on you and leave you feeling more tired than you were before.

• Exercise- it may sound crazy, but exercising daily will actually improve fatigue. There is much scientific proof to back this up. Try to incorporate at least 30 minutes of exercise into your daily routine. Take a walk, go for a swim…the type of exercise is not important. What IS important is that you make an effort to get your body active at least once a day. This may help with depression and appetite and may improve sleep patterns.

Although these tips may seem simple, they can help you to cope with the ever-present fatigue that is the hallmark of CSF and fibromyalgia.