How to Overcome Cancer Fatigue
Cancer fatigue isn’t like the usual tiredness you feel after a long day. It’s a deep, persistent exhaustion that doesn’t go away with rest. It can make even the simplest tasks feel overwhelming and impact your physical, emotional, and mental well-being. But while cancer fatigue is challenging, there are ways to manage it and reclaim some of your energy.
Here are some practical tips to help you manage cancer fatigue and improve your quality of life.
- Prioritize Rest and Sleep
One of the keys to managing cancer fatigue is getting enough rest. While fatigue can feel unrelenting, quality sleep plays a significant role in helping your body recover.
Here are some ways to make sure you’re getting the best sleep you possibly can:
- Create a Sleep Routine: Try to go to bed and wake up at the same time every day, even on weekends. A consistent schedule like this can regulate your body’s internal clock and make it easier to go to bed and wake up.
- Limit Screen Time: Avoid screens at least an hour before bed. Blue light from devices can interfere with your ability to fall asleep. Instead, try to read, listen to music, or take a shower before bed.
- Take Short Naps: If you’re struggling with daytime fatigue, consider short naps of 20 to 30 minutes. These can provide a quick boost without disrupting your nighttime sleep.
- Listen to Your Body
Your energy levels can fluctuate throughout the day, so it’s important to pay attention to how you feel. Learn to listen to your body and give it what it needs.
It’s also important to point out that every type of cancer is different. Mesothelioma, for example, has its own unique symptoms. These may differ from, say, bone cancer.
If you notice your energy is higher during certain times of the day, plan your most important activities for those moments. Conversely, when you feel drained, give yourself permission to rest without guilt. It’s okay to adjust your expectations and pace yourself. Overdoing it on good days can lead to extreme fatigue later, so aim for a balanced approach.
- Stay Physically Active
It may seem counterintuitive, but gentle physical activity can actually help combat cancer fatigue. Exercise boosts circulation, improves mood, and increases overall energy levels.
You don’t have to commit to intense workouts. Start small with activities like:
- A short walk around the block.
- Light stretching or yoga.
- Gentle swimming or cycling.
Aim for consistency rather than intensity. Even just 10–15 minutes a day can make a noticeable difference over time. Always check with your healthcare team before starting a new exercise routine to ensure it’s safe for your situation.
- Maintain a Balanced Diet
The food you eat plays a significant role in how your body manages energy. A balanced diet rich in whole foods, like fruits, vegetables, lean proteins, and whole grains, provides the nutrients your body needs to heal and function optimally.
Stay hydrated as well. Dehydration can worsen fatigue, so make sure you’re drinking plenty of water throughout the day. If you’re struggling with appetite due to treatment side effects, talk to a nutritionist who can recommend nutrient-dense foods or supplements to meet your needs.
Small, frequent meals can help sustain your energy levels better than large, heavy meals. The key is to fuel your body in a way that feels manageable and nourishing.
- Manage Stress and Emotions
Cancer isn’t just physically draining – it’s emotionally taxing as well. Stress, anxiety, and depression can amplify fatigue, so it’s important to address your mental health as part of your overall care.
Find healthy ways to manage stress, whether that’s through meditation, journaling, or talking to someone you trust. Therapy or counseling can also provide valuable tools for coping with the emotional challenges of cancer fatigue.
If you feel overwhelmed, consider joining a support group. Connecting with others who are going through similar experiences can offer comfort and practical advice for managing both the physical and emotional aspects of fatigue.
- Stay Organized
Cancer fatigue often makes it difficult to focus or remember things, adding to your sense of overwhelm. Staying organized can help you conserve mental energy and reduce frustration.
- Use a Planner: Write down your appointments, to-do lists, and daily goals. Having everything in one place can make life feel more manageable.
- Prioritize Tasks: Identify what’s most important and tackle those items first. Let go of less critical responsibilities or delegate them to others.
- Take Breaks: Break large tasks into smaller, more manageable steps, and give yourself time to rest between them.
Being proactive about organization can help you feel more in control and reduce the mental strain that often accompanies fatigue.
- Consult With Your Healthcare Team
Your medical team is one of your most significant resources for managing cancer fatigue. Keep them informed about how you’re feeling, and don’t hesitate to ask for help.
There may be underlying causes contributing to your fatigue, such as anemia, dehydration, or medication side effects. Your doctor can run tests and recommend treatments or adjustments to address these issues.
Additionally, your healthcare team can connect you with specialists like physical therapists, nutritionists, or counselors who can offer tailored strategies for managing fatigue.
Moving Forward With Your Life
While a cancer diagnosis can send your life screeching to a halt in the hours and days after getting the news, there comes a time when you realize that you have to continue moving forward in spite of what you’re going through. By understanding and pushing through cancer fatigue, you can reclaim your identity and continue to live life to the fullest (in spite of the circumstances). Here’s to a full recovery!
