Fatigue Ruha
Fatigue is the feeling of being tired all the time, even after you have rested. It is different from the feeling of sleepiness you get at bedtime, or tiredness after exercise or a late night.
Causes of fatigue
There are many causes of fatigue. Often it is due to a combination of factors.
Medical
Fatigue can happen when you are unwell or have a health condition such as:
- anaemia
- a thyroid problem
- diabetes.
Taking certain medications and cancer treatments, such as chemotherapy or radiotherapy, can also trigger fatigue.
Lifestyle
Fatigue can be brought on by:
- too much alcohol or other drugs
- a lack of regular physical activity or too much physical activity
- poor sleep
- not eating well.
Workplace
Workplace stress can lead to feelings of fatigue.
Workplace factors such as shift work, long hours or hard physical labour can lead to fatigue. Workplace stress or job insecurity can also lead to feelings of fatigue.
Emotional concerns and stress
Fatigue is a common symptom of stress or worries about what is happening in your life. This can be due to many factors, such as:
- looking after tamarikiand whānau
- financial struggles
- relationship difficulties.
Fatigue can also be a symptom of a mental health condition such as anxiety or depression.
Symptoms of fatigue
Fatigue can cause a wide range of other physical, mental and emotional symptoms, including:
- physical — feeling tired all the time, headaches, dizziness, sore or aching muscles, poor appetite
- mental — slowed reflexes and responses, poor decision making and judgement, short-term memory problems, poor concentration
- emotional — moodiness, irritability, low motivation, feeling depressed and hopeless.
See your healthcare provider if you have fatigue and any of the following symptoms:
- heavy periods
- weight loss without trying
- a change in bowel habits, such as needing to go to the toilet more often or not being able to go
- hair loss
- extreme thirst
- any other symptoms concerning you.
Diagnosing fatigue
Your healthcare provider will ask you about your symptoms and may examine you. They may do tests such as blood tests, urine tests and other investigations to check for signs of illness or disease.
It may be helpful to keep a diary of your activities through the day and when you feel fatigued.
Treating fatigue
If a specific reason is found to be causing your fatigue, such as a medical condition, your healthcare provider will help you to manage this.
There are also self-care steps you can take to help with your fatigue.
You may want further support from a healthcare provider such as:
- an occupational therapist
- a physiotherapist
- a mental health professional.
Self care for fatigue
Managing your fatigue and feeling in control so it does not rule your life is important. Whether your experience of fatigue is short term or long term, there are some effective steps you can take to manage it.
Regular physical activity can help with tiredness and boost your energy level. It may also help you sleep better.
Aim to do some activity or light exercise most days. If you feel too tired for activity, start small and build up slowly. Choose something you enjoy, such as walking, biking, swimming or gardening.
Too much activity might make you tired, as can too little, so it is important to find your level. A good balance between being active and getting plenty of rest is best. A physiotherapist or occupational therapist may be able to advise you about what activity or exercise would suit you.
If rests during the day mean you achieve activity goals or get through the day better, make sure you take them.
Some people find having a midday sleep is useful. Other people find a quiet lie down in a dark room effective. Try to avoid sleeping for longer than 30 minutes during the day as this can affect the quality of your sleep at night.
Relaxation techniques can help to recharge your batteries in a short space of time. Techniques include:
- progressive muscle relaxation
- calm breathing
- meditation.
Balancing your daily activities according to your energy levels can sometimes let you achieve more. This involves thinking ahead and planning your day according to your energy levels. Make sure you schedule some time for fun.
Changing the way you do certain activities or changing your expectations of yourself can give you more energy for the important things in life.
Try strategies such as:
- pacing
- prioritising
- planning
- reorganising your environment
- using tools and devices.
These are all helpful ways of saving energy.
Good-quality sleep may help with fatigue as well as reduce your need to sleep during the day.
Eating well can help you keep or regain your strength and give you more energy. If you have a mid-afternoon energy slump, make sure you have a combination of a protein-rich food and a carbohydrate-rich food for lunch such as a filled roll with cold meat, canned fish or egg. Carbohydrate provides glucose for energy. Protein helps keep your mind attentive and alert.
It may help to keep a diary of what you eat, to see if you have more energy after certain meals. If you need help and support to eat well, it may help to see a dietitian.
Drink at least 8 cups of fluid a day. Water is best. Milk, decaffeinated coffee, fruit or herbal tea are also fine.
Alcohol can make fatigue worse.
Avoid caffeinated drinks and sugary drinks as a pick-me-up. Instead, find an alternative activity or rest to replace your need for stimulants, such as yoga or a walk.
It can be common for people who experience fatigue to also feel down or worried. Make sure you look after your wellbeing. Try to do things that make you feel good, such as:
- spend time with family or friends
- spend time in nature
- listen to music
- join a group such as a craft or book club.
Talking with an understanding person about your fatigue can be useful. Let people in your life know what is going on for you and give them suggestions about how they can support you, such as help with grocery shopping or looking after tamariki.
It is okay to ask for help. More often than not, people are happy to help out.
You may find it useful to join a support group and talk with others who are experiencing fatigue. Learning from each other can be helpful.
Keep a diary for 1 or 2 weeks. In your diary, record your daily energy levels using a scale of 1 to 5 where 1 is no fatigue and 5 is extreme fatigue. You could also note down things that might be affecting your fatigue. You can then use your diary to:
- see what times of day you have the most energy
- plan your important activities for when you have the most energy
- work out what makes your fatigue better or worse.