Self-Help Resources

There are four components of fatigue:

• cognitive

• physical

• emotional

• social

Most people think fatigue as a physical thing; tired muscles or a heavy feeling on the eyes. But it is much more than that. It can lead to memory issues, brain fog, difficulty concentrating, hypersensitivity to noise/light, an exacerbation of your symptoms, spasms, mood changes and feeling like you are not coping.

So, what can help me?

Unfortunately, there is no magic pill or approach that fixes fatigue. A big area of managing fatigue is accepting it as part of your life, and then learning what works specifically for you. An occupational therapist at The OT Zone can offer specific and individualised education for your needs. Here are some generic ideas to consider to help manage neurological fatigue:

Sleep Routine: It’s important to be aware about sleep debt, the affects of sleep deprivation on health and to learn positive habits to help with sleep: Please visit the Sleep Foundations website for strategies on what to trial Sleep Debt: The Hidden Cost of Insufficient Rest

Cognitive Behavioural Approach: An important element of fatigue management is considering how our thoughts lead to our behaviours and in turn effect our emotions. This can become a vicious cycle, where you end up using lots of energy without knowing the negative impact it is having on you. We recommend speaking to a psychologist to learn helpful ways to

Knowing Helpful Strategies:

• replacing task with time ie. “I need to iron the basket of clothes” vs. “I will iron for 20 minutes before taking a break”. Also consider splitting tasks over a few days. This may not be the way you have always done it, but being open to change is the first step!

• grading the task to meet your energy levels: Do I have high, medium or low energy levels before starting? Remember that grading can also be about making a task more challenging for you. Consider sitting down, standing up, using helpful aids,

• delegation ie. can I delegate any tasks to someone regularly? That way I have energy to walk my dog.

• stress: stress promotes cortisol release in our bodies which in turn affects our immune functioning, emotions, ability to sleep and cope with daily life. Do you know ways to manage your stress? How to manage and reduce stress | Mental Health Foundation

Balanced Diet: For sustained energy throughout the day, you need to consider what fuel is being put into your body. Sugar can give you an instant energy boost, but this then leads to a quick blood-glucose crash where your energy depletes. Consider the times of day when your energy is lowest - Do you need fuel/nutrition to boost blood-glucose levels? Are you sufficiently hydrated? Have you done too much?

Check out: Jessie Inchauspé | Biochemist & bestselling author for information on the best sequence to eat food, to prevent blood-glucose spikes.

Your brain comprises of 20% protein, so having sufficient amino acids supports the functioning of the central nervous system . For the nervous system, you want to ensure you have sufficient B1, B6 and B12; these provide your nerves with energy, keep them functioning smoothly, help to repair nerve fibres and help with restore nerve function. Consider introducing the following to your diet:

• peas

• fresh fruit

• nuts

• wholegrain bread

• healthy fats

• some fortified breakfast cereals

• liver (if not pregnant)

• eggs

• mushrooms

• meat and fish

We recommend speaking to a dietician to tailor a healthy eating programme as this is generic information, not individually tailored to your needs.

Avoiding the Boom/Bust Pattern: