Cancer Australia

Tips to help manage fatigue

• Exercise. A normal reaction to feeling tired is to rest. Although it may not be what you’d expect, regular exercise can help you to feel less tired. Research shows that exercise is effective in reducing cancer-related fatigue after cancer treatment. Try going for a short walk or find a gentle yoga or tai chi class – this will help to gradually restore your energy without exhausting you. Some women find that more strenuous exercise is also helpful.
• Get enough sleep. But don't overdo it. Try listening to a guided relaxation CD as you’re falling asleep. This can help you to rest more deeply. You can find these sorts of CDs at your local library. If you feel tired during the day, it’s OK to take short naps (no longer than an hour) but try not to rest for long periods – to avoid not sleeping well at night.
• Ask for help. Don’t think you have to do everything yourself. See if friends and family can help with things like shopping, cleaning or running errands.
• Don’t overdo it. Save your energy for the things you enjoy by taking breaks when you need to and rest before you get too tired.
• Make lists. Lists can be a great way of helping you remember what needs doing and can stop you worrying.
• Take the load off. You can be resting even while you’re doing things. Sit down while you’re talking on the phone, chopping up vegetables, or ironing. If you have young children, try to play with them sitting or lying down with board games, puzzles or drawing.
• Plan ahead. Don’t do too much in one day or at times of the day when you know you’ll feel tired. Try not to rush and leave plenty of time to get to where you need to go. Don’t do the shopping during busy times. Keep track of when you feel best and schedule activities for these times.
• Eat well. Maintain your energy by eating a varied and healthy diet.