Did you start your day off on the right foot today or did it feel like a “no bones” day? Embracing productive days can be a challenge for everyone, but living with chronic fatigue can add another layer of difficulty. Knowing when fatigue will strike is like trying to pick out an individual grain of sand on the beach. That being said, we have a few tips and tricks up our sleeves to help you prepare and conserve energy levels to live more fully.
What is Chronic Fatigue?
Let’s start with the basics of what is chronic fatigue versus what it isn’t. Chronic fatigue is not the same thing as burnout as it is more prolonged and not directly related to one source. In fact, chronic fatigue does not have a single known cause, but it can be triggered by hormone imbalances, infections, genetics, or complications with your immune system and can be associated with any number of chronic illnesses. Some symptoms that we can see on the surface include extreme tiredness, but it can have a greater mental and emotional health impact.
While you can’t pinpoint when chronic fatigue will strike, there are ways to limit its effect. Did you know there are strategies you can use to help boost and preserve your energy so you can get more out of your day?
How to get more energy with chronic fatigue
If it ever feels like life is moving in slow motion due to a lack of energy, you are not alone. When it comes to chronic fatigue, it is important to note that the energy you feel at the start of your day is what someone without a chronic condition would experience mid-afternoon. Let’s take a closer look at chronic fatigue strategies that you can easily work into your routine.
- Plan and prioritize: It is easier to recover from smaller bursts of energy than a big push. Take a look at your to-do list and figure out what is a priority for the day and what could be pushed to tomorrow. The best way to preserve your energy is to pace yourself. At work, plan demanding tasks around your peak energy times.
- Get moving and create an exercise routine: Don’t get me wrong, we are not suggesting that you start training for a marathon. Start small with walks outside, on the treadmill, or the elliptical. Creating an exercise routine can help build up strength while stretching can help to relieve tight muscles and aches. Pay attention to hand and wrist stretches to help prevent them from locking up.
- Make small diet changes: How can you remove inflammatory foods like excessive fried and processed foods, and sugar? Start the week on the right foot with meal planning and prepping the basics on a high-energy day. When in doubt, ask your doctor about vitamins and supplements that you may lack and can add to your diet.
- Lower repetitive motions: Despite our best efforts, chore days can sometimes have a longer to-do list than we want. To avoid a flare-up and loss of energy, try to break up your chores into smaller chunks of time throughout the day rather than all at once. What is a low-energy activity that you can do?
- Practice good sleep hygiene: The foundation of a good energy day is having a good night’s rest. People with chronic conditions can often struggle more with insomnia due to pain, but creating a consistent sleep schedule and rest routine can help you feel more relaxed as you start your day. For tips about practicing good sleep hygiene, check out our previous blog post.
How does chronic fatigue impact your quality of life?
Chronic fatigue adds another layer of challenge to everyday life. While showers may be a refreshing wake-up to some, they can leave you feeling exhausted and ready for a nap regardless of whether you had a full 8 hours of sleep. The fuzzy feeling in the head can make it difficult to concentrate and participate in normal activities. The catch? Chronic fatigue can be just as hard to explain to a friend or family member who does not live with a chronic condition.
At Supportegy Wellness Coaching, we see you and your journey with chronic illnesses as a strength. Through our 1:1, small and large group coaching sessions, we are committed to connecting as a community, empowering you to live a meaning-filled life, and providing strategies to help you on your journey with chronic illness. We seek to provide you with the tools to connect with your support network, finding the right words to communicate your condition and how they can best support you.
Your Challenge: Well-being activities to try this week
When was the last time you did something for fun? As you start creating new routines to help manage chronic fatigue, we have a few activities that you can work into your day to help relieve stress. Are you up for the challenge?
- 15-minute doodles or colouring: Colour away stress and anxiety by creating something new as you let your mind wander. When in doubt, find an adult colouring book to help you get started!
- Meditate: Practice deep breathing exercises to help lower your heart rate and focus on your thoughts. Find out more about meditation in our health tips.
- Pour a bath: Me time is always allowed as you allow yourself to float away and soothe everyday aches and pains in the warm water.
- Mental check-ins: If you are feeling low, practice reframing thoughts of imperfections with affirmations.
Want to find more ways to practice well-being activities? Our team at Supportegy Wellness Coaching is here to help. Reach out today to start on your wellness journey!