Managing your Fatigue
Fatigue is one of the most common and challenging symptoms for people living with multiple sclerosis (MS). Unlike ordinary tiredness, MS-related fatigue can be overwhelming, unpredictable, and may not improve with rest. However, there are many strategies and supports available to help you manage fatigue and maintain your quality of life.
Understanding MS Fatigue
- MS fatigue is different: It can come on suddenly, often occurs daily, and may be present even after a good night’s sleep. It can worsen throughout the day and is often more severe than regular tiredness.
- Heat sensitivity: Fatigue is often made worse by heat, so staying cool with air conditioning, cooling vests, or cool showers can help.
- Both physical and cognitive: MS fatigue affects both your body and your mind, making it harder to move, think, or concentrate.
Strategies for Managing Fatigue
- Forward Planning
- Set priorities for what is most important to achieve each day or week.
- Plan ahead so you have time to rest between activities.
- Break tasks into smaller steps and tackle one thing at a time.
- Delegate tasks when possible and set boundaries to conserve your energy.
- Pacing
- Alternate between physical and mental activities.
- Take regular breaks and avoid overdoing it.
- Gradually increase your activity levels as you feel able.
- Regular Rest and Routine . Schedule rest periods throughout your day.
- Maintain a regular routine to reduce the mental effort of constant planning.
- Avoid long naps if they interfere with your night-time sleep.
- Exercise
- Regular physical activity, tailored to your abilities, can help reduce fatigue and improve your overall well-being.
- A physiotherapist can help design an exercise programme that suits your needs.
- Healthy Lifestyle
- Eat a balanced diet and consider smaller, more frequent meals to keep your energy levels steady.
- Limit caffeine, energy drinks, and sugar, as they can provide a false sense of energy.
- Avoid excessive alcohol and smoking, as these can worsen fatigue.
- Manage stress through relaxation techniques such as gentle exercise, yoga, or meditation.
- Stay Cool
- Minimise exposure to heat, which can trigger or worsen fatigue.
- Use air conditioning, cooling vests, or cool showers as needed.
Support and Resources
- MSNZ and Regional Societies: Offer information, support, and group programmes to help you manage fatigue.
- Fatigue Self-Management Programmes: Programmes like “Minimise Fatigue, Maximise Life” (MFML) provide structured support and education for people living with MS in New Zealand.
- Digital Tools: Apps and online resources, such as MS Energise, use cognitive behavioural therapy (CBT) principles to help you self-manage fatigue.
Frequently Asked Questions (FAQs)
Why is MS fatigue different from regular tiredness?
MS fatigue is often more severe, unpredictable, and can occur even after rest. It can affect both your body and mind, making daily activities much harder.
What can I do to manage my fatigue?
Forward planning, pacing, regular rest, healthy eating, gentle exercise, and staying cool can all help. Support from your health team and regional MS society is also important.
Are there programmes to help me manage fatigue?
Yes, MSNZ and regional societies offer fatigue management programmes and support groups. There are also digital tools and apps available.
Can exercise help with fatigue?
Yes, regular exercise tailored to your abilities can help reduce fatigue and improve your overall well-being. Always consult your health team before starting a new exercise programme.
Where can I get more support?
Contact your local MS Regional Society for information, support, and resources to help you manage fatigue.