From the Guidelines
To self-manage fatigue, prioritize energy conservation by pacing activities, scheduling tasks at peak energy times, and using labor-saving devices, as recommended by the most recent and highest quality study 1.
Key Strategies for Self-Management
- Set priorities and realistic expectations to manage daily tasks effectively
- Delegate tasks when possible to conserve energy
- Use a structured daily routine to maintain a sense of control and normalcy
- Practice self-monitoring of fatigue levels to identify patterns and triggers
- Consider keeping a fatigue journal to track energy levels and plan activities accordingly
Physical Activity and Exercise
- Engage in moderate-intensity physical activity, such as walking or swimming, for at least 30 minutes on most days, as recommended by 1
- Incorporate progressive resistance training, such as weightlifting or bodyweight exercises, at least three days a week
- Consider yoga or other low-intensity exercises to help manage fatigue and improve overall well-being
Additional Recommendations
- Maintain proper nutrition by eating regular balanced meals with complex carbohydrates, lean proteins, and plenty of fruits and vegetables
- Stay well-hydrated with 8-10 glasses of water daily
- Manage stress through relaxation techniques, such as deep breathing, meditation, or yoga, for 10-15 minutes daily
- Limit caffeine and alcohol consumption, especially in the afternoon and evening
- Consider seeking support from a healthcare provider or a multi-component, group psycho-education program to address fatigue and improve overall quality of life 1
From the Research
Methods for Self-Managing Fatigue
The following methods have been identified as effective for self-managing fatigue:
- Mental interventions, such as stress reduction techniques 2
- Physical interventions, including pacing all activities and increased rest and sleep 2
- Exercise therapy, which may help with some of the fatigue associated with chronic conditions 3, 4
- Cognitive behavior therapy, which may help with fatigue associated with chronic conditions 3
- Acupuncture, which may help with fatigue associated with chronic conditions 3
- Energy conservation techniques, such as activity pacing 4
- Multimodal programmes, which combine multiple interventions to manage fatigue 4
- Comprehensive fatigue management, which involves a holistic approach to managing fatigue 4
Key Components of Fatigue Self-Management Programs
Fatigue self-management programs often include the following key components:
- Self-management strategies, such as goal setting and problem solving 5
- Active patient participation, which involves the patient taking an active role in managing their fatigue 5
- Self-management support, which involves providing patients with the support and resources they need to manage their fatigue 5
Effective Self-Care Actions
Effective self-care actions for managing fatigue include: