For many people living with aplastic anaemia, it can be hard to manage energy levels, and fatigue can be a constant burden. This can have a significant impact on a person’s ability to do the things that they enjoy. Claire Traub, an experienced Occupational Therapist, explains what fatigue is, and offers a range of tips and techniques that you can use to manage fatigue and energy levels in your everyday life.

What is fatigue?

Fatigue is different from the everyday tiredness people may experience in life. Fatigue is complete exhaustion and depletion of the system. It’s feeling drowsy, weary and weak.  Fatigue can affect people physically, cognitively and emotionally.

You may feel more easily overwhelmed and less resilient. It can have a real impact on daily life, affecting your mood, confidence and emotional regulation and can’t just be solved with rest. There are lots of things that might contribute to fatigue like certain medical conditions, such as aplastic anaemia. Fatigue could also be a side-effect from medications or treatment. Our stress levels and emotional state can also contribute to fatigue.

How can it be managed?

Imagine your energy is like a battery. Some activities will drain the battery and others will recharge it. I like to think about activities having an energy cost. It’s all about keeping some energy in your battery at all times rather than draining it completely.

So think about what leaves you feeling exhausted, and what makes you feel better like time with a close friend or a rejuvenating walk in nature. Energy conservation is all about finding that balance to do this.

1. Prioritise and plan your time

Think about what you have to do and what you value the most. There might be times of the day or week that work better, and it’s best not to over plan your time.

2. Pace and position yourself

Have you planned regular rest breaks throughout the day? Do you need to slow down? Or perhaps there’s a way you can amend activities and make them more energy efficient. Give yourself permission to recognise your achievements, ask for help and remember, it’s ok to say no. Try to organise your environment to avoid unnecessary and repetitive bending or reaching. It might seem simple but you might consider sitting down too to avoid unnecessary exertion.

3. Permission

Fatigue can sometimes feel like a big barrier to all the things we want to do in life because we feel so exhausted. That’s why it’s so important to recognise and celebrate what you are achieving, however small that might be. It’s also ok to ask for help and delegate. Many of us struggle to accept the help were offered but remember the people around you want to help you, so accept their offers and find ways to work together to make your life easier.

How can I apply it?

A great tool I like to use is an activity diary that splits activities up into high and low energy activities, and restorative activities. Some high energy activities might be things like cooking, shopping or socialising. Some of your low energy activities might be restorative, but that’s not always the case. Finding effective ways to rest and relax is really important. Relaxation is a learned skill and it’s actually harder than we think it is. Different things work for different people and, luckily, proper relaxation gets easier with practice.

Incorporating exercises like visualisation, breath work or meditation into your daily routine can have a huge impact. This can help give you a sense of control over what’s happening and put you back in the driver’s seat. There are loads of resources out there, so explore your options and find out what works for you.

Managing mental fatigue

Fatigue doesn’t just have an impact on our bodies. It can also make us feel anxious, stressed out and overwhelmed. When our fight, flight and freeze response mechanism is triggered it can be even more draining for our body and mind.

If you feel comfortable, it’s always good to speak to the people around you and tell them how you’re feeling. If they haven’t experienced fatigue, they might not fully understand it or know how to effectively support you.

If you feel like it’s having an impact on your concentration or memory, use lists for shopping, and diaries and notepads for appointments.

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