5 Strategies for Managing Fatigue

Managing fatigue can feel like an uphill battle, especially if you or your loved one already has a health condition like multiple sclerosis, kidney disease, or another chronic illness. Although many people see fatigue as just being tired, it can impact your life like pain does, limiting your ability to function and enjoy everyday moments.

Research suggests that around 5% to 7% of those visiting their GP mention extreme tiredness or persistent fatigue. This number is already huge and substantial since there are roughly 300 million GP appointments in Britain each year. Some doctors believe this number is just the tip of the iceberg, since it doesn’t even count those who have never brought it up with a professional. If you or your loved one experience persistent tiredness, there are practical steps you can take to ease the burden. This post will highlight five strategies you can adopt to help manage fatigue.

What is fatigue and why does it happen?

Fatigue is a deep, ongoing sense of tiredness that often doesn’t go away, even after a good night’s sleep. You might find it hard to complete tasks you once managed easily, or you might feel worn out even before your day truly begins. This change can feel frustrating, especially if your family and friends don’t fully recognise the impact it has on you.

People can experience fatigue for many reasons. Some feel it because of illnesses such as rheumatoid arthritis, chronic infections, or respiratory conditions. Others might find that poor sleep patterns, high stress, or a lack of balanced nutrition contribute to a constant sense of exhaustion. In many cases, doctors see fatigue as a symptom that requires a careful look at overall health. You can always speak with your GP for advice, as they’re trained to investigate potential medical causes and offer professional guidance.

Fatigue affects people physically and mentally. Physically, you might notice muscle weakness, reduced mobility, and breathlessness. Mentally, you could have problems concentrating, feel low in mood, or lose motivation. It’s also common for fatigue to lead to social withdrawal because you no longer have the energy to visit friends or take part in group activities. Over time, this can affect your overall quality of life if you don’t find ways to balance rest and activity.

Additionally, the pattern in which fatigue hits can vary. Some days, you might feel better and try to do too much—this “boom and bust” cycle often leads to a total energy crash later. Others might experience “avoidance,” doing too little to conserve energy but losing fitness and strength in the process. Ideally, you want to find a middle ground that allows gentle activity without pushing you into exhaustion. This is where proper fatigue management, practical strategies and support—especially from caring services—can make a big difference.

What are the 5 Strategies for managing fatigue?

When dealing with fatigue, you need approaches that are straightforward, realistic, and easy to tailor to your situation. Below, you’ll find five strategies that many people find helpful. Whether you’re looking for tips for yourself or trying to support a family member, these suggestions can guide you in creating a more balanced routine.

1. Prioritise rest and sleep quality

• Schedule short breaks
  You might notice you feel most fatigued at a certain time of day. Plan short breaks around those moments and allow your body to recharge before being pushed to the limit. This could mean a quick power nap or simply sitting down with a warm drink and taking a few deep breaths.
• Create a calming sleep environment
  If possible, make your bedroom a restful space. Keep the lighting low, reduce noise by turning off unnecessary electronics, and aim for a comfortable room temperature. A consistent bedtime routine—like reading or listening to gentle music—can help signal to your mind that it’s time to wind down.
• Be mindful of evening habits
  Caffeine, heavy meals, and bright screens right before bed can disrupt sleep. Try to minimise these factors if you can. Even if your fatigue is linked to a condition such as multiple sclerosis, better sleep hygiene can positively impact how you feel each morning.

Why it helps?

Your body recovers during rest. By taking short breaks during the day and creating a better night-time routine, you can restore energy levels. Over time, prioritising rest can help reduce the severity of daytime fatigue.

2. Plan and pace your daily activities

• Avoid the ‘Boom and Bust’ trap
  On good days, it’s tempting to do everything at once. You might tidy the house, cook several meals, and run errands. But this can lead to exhaustion later on. Instead, spread out your tasks and allow yourself room to rest.
• Use a diary to track energy
  A fatigue diary lets you note when you feel your best and most tired. Observing patterns allows you to schedule tasks—like grocery shopping or simple household chores—during your higher-energy moments. This approach helps you stay productive without draining yourself unnecessarily.
• Break tasks into manageable steps
  Instead of tackling one large chore, split it into smaller parts. For example, if you plan to cook a meal, prepare ingredients in advance and rest briefly before actually cooking. This pacing can prevent you from feeling overwhelmed and keep you from feeling completely wiped out by mid-day.

Why it helps?

Staying active is key for physical wellbeing. By planning and pacing, you keep yourself moving at a sustainable speed. This approach helps you avoid exhaustion while still getting important things done.

3. Improve diet and hydration

• Focus on balanced meals
  While grabbing quick snacks or high-sugar items for an instant boost might be tempting, you’ll often feel more tired later. Aim for balanced meals with lean proteins, whole grains, fruits, and vegetables. You can speak with a dietitian for more specific guidance if your GP suggests it.
• Stay hydrated
  Dehydration can worsen feelings of fatigue. Sip water throughout the day, and consider swapping out sugary drinks for herbal teas or diluted fruit juices. If you’re too tired to grab a drink, keep a water bottle as a handy reminder.
• Mind the temperature and portion sizes
  Some people find that large, hot meals actually make them feel more exhausted. Try smaller meals that are easier to digest, or focus on lighter foods like soups, salads, or cool snacks. This approach can help you avoid the energy slump you might get after a heavy meal.

Why it helps?

Food is fuel. Eating in a way that supports steady energy levels can reduce dramatic ups and downs, while good hydration also improves overall stamina.

4. Incorporate gentle movement and exercise

• Low-impact activities
  Simple exercises like light stretching, short walks, or gentle yoga can boost your circulation and help maintain strength. If you prefer a bit more structure, you could see whether a physiotherapist has recommended specific routines to follow. Some people find water-based exercises—like slow swimming—beneficial, as it keeps the body cool and reduces strain on joints.
• Listen to your body
  It’s easy to overdo it when you have a good day. But if you push too hard, you might feel unwell or need a long recovery afterward. Go slowly, gradually build up your stamina, and remember to rest when needed.
• Stay consistent
  Gentle exercise isn’t a quick fix. It’s a long-term approach that helps improve strength, mood, and sleep quality. Consistency—rather than intensity—often matters more, especially for those dealing with ongoing tiredness or a medical condition.

Why it helps?

Exercise can contribute to better muscle function and improved sleep, which might lead to steadier energy levels throughout the day. Even small movements can boost your accomplishment and help you maintain physical fitness.

5. Manage stress and mental wellbeing

• Identify your stressors
  Ongoing stress can greatly amplify fatigue. Maybe you have too many responsibilities at work, or you’re coping with household tasks that have become more challenging. Pinpointing the areas that cause the most worry is the first step toward finding solutions or delegating tasks to others.
• Incorporate relaxation techniques
  Techniques like meditation, breathing exercises, and gentle stretching can help you let go of tension. Some people find guided meditation apps useful, especially if they need a quick break during the day. If stress feels unmanageable, your GP might refer you to a mental health specialist for extra support.
• Set boundaries and simplify
  Learn to say “no” when you’re reaching your energy limit. This includes avoiding extra commitments that might leave you drained. It’s okay to turn down invitations or ask for help if it means you’ll maintain a steadier level of energy throughout the week.

Why it helps?

When you reduce stress, you often preserve energy. Emotional strain can be just as draining as physical exertion, so caring for your mental wellbeing is a powerful way to keep fatigue under better control.

Conclusion 

Coping with fatigue involves balancing rest, daily tasks, mindful eating, gentle exercise, and stress management. Over time, these strategies can help you or your loved one feel more capable and less overwhelmed. While fatigue may never fully vanish, taking steps to structure your day around realistic goals can improve your overall quality of life.

If you need added help at home, Tiggo Care’s home care services such as home care visits, respite care, and live-in care, offer reliable support. Whether assisting with personal care, preparing meals, organising medication routines set by your GP, helping you follow physiotherapy routines, or even accompanying you on shopping trips, we provide a person-centred care approach. We focus on maximising comfort and helping you keep up with daily tasks at a manageable pace. Feel free to contact our friendly team to explore how we can make life simpler and more fulfilling for you or a family member.