How can I manage fatigue?

Exercising regularly

Regular daily exercise can help to improve your sense of wellbeing, which may increase your energy levels and help you to sleep better. When you exercise, your body produces chemicals called endorphins, which help to reduce pain and anxiety. It is important to choose activities that are fun and that you can do with your friends, family or partner. See the session on physical activity for some exercise ideas that you can try.

Spacing out your activities to maintain energy

This is another way of saying you need to manage your energy when you feel tired. Listen to your body! Pace yourself by balancing rest and activity. Focus your energy on those activities that are essential in your life. For instance, some people may find it useful to do the activities that will lift their spirits such as going out with a friend. Some other ways to manage and save your energy are to work shorter shifts at your job or consider taking fewer classes at school.

Other strategies include:

• doing low-energy activities such as cooking, drawing or playing cards

• stretching

• drinking water

• eating a balanced diet and regular meals so your blood sugar level doesn’t spike and then drop suddenly

• limiting your caffeine intake.

Psychological, or coping, strategies are not only effective for managing fatigue and pain but can also help reduce your feelings of stress and anxiety, which is good news for your mood.

Relaxation

Taking part in relaxing activities can help to relieve stress and muscle tension. You can learn more about relaxation in the section on psychological therapies.

Distraction

Focusing your attention on happier thoughts and feelings or, if you can, doing something fun with friends, reading a favourite book or listening to music can all be great distractions. Check out the section on psychological therapies for more ideas to help you take your mind off any pain and fatigue.

Managing negative thoughts

You might sometimes have negative thoughts related to your chronic pain. But there are many things you can do to change these negative thoughts to more balanced ones. Have a look at the suggestions in the session about your mood.

If you have trouble sleeping, your doctor might prescribe a medication to help you. Sleep medications can help you get over a bad spell of poor sleep, but you should not use them long-term. This is because they can lead to tolerance, where your body needs more of the medication for it to work properly.

Some sleep medications are available over the counter, without a prescription. One common over-the-counter medication is melatonin, a hormone that helps adjust your circadian rhythm (body clock)​. Your body makes melatonin naturally, but you can take it as a medication to treat circadian rhythm disorder. Melatonin is not the best option if you have insomnia, however.

If you decide to take melatonin, remember that it needs to be taken several hours before bedtime. If you take it right before bed, it might actually interfere with your sleep more than help it. It may also interfere with sex hormones, which are very important in regulating your reproductive system.

Before trying any medications, always discuss their use with your healthcare team.