Fatigue often feels like the hidden side effect that’s blocking you from living life to the fullest. When you’re tired, it can be difficult to manage your work demands, be present with your loved ones, or even simply get things done throughout the day.

It’s a tough challenge to face, no matter where you are in your cancer journey, but there are also practical strategies to help you manage it. Keep reading to learn what things you can do to ease cancer-related fatigue.

What is cancer fatigue?

Cancer-related fatigue is different from ordinary tiredness. It’s a deep, ongoing sense of exhaustion that can affect your body, mind, and emotions.

People with cancer often describe it as a combination of experiences, like:

• A deep exhaustion you feel in your body and mind

• A tiredness that doesn’t go away with rest or sleep

• Finding it hard to concentrate

• Feeling too drained to do activities you once enjoyed

Fatigue can happen at any point throughout your journey. It can start before you even receive your cancer diagnosis and last for months after treatment has ended.

What causes cancer-related fatigue?

There is no single cause for cancer-related fatigue. The National Cancer Institute says a combination of the following factors usually makes fatigue worse:

• Cancer itself can worsen fatigue because the cancer cells use up your body’s energy.

• Cancer treatments like chemotherapy, radiation therapy, and immunotherapy.

• Cancer treatment side effects including pain, poor appetite, trouble sleeping, anemia (low levels of healthy red blood cells), and other medical conditions.

• Emotional stress from feelings like anxiety, fear, and sadness when dealing with a serious illness can lead to emotional and mental fatigue.

Because it has many contributing factors, the best way to manage cancer fatigue is to address it from multiple angles, including physical, mental, and emotional aspects.

How to cope with cancer fatigue

1. Talk to your cancer care team:

Your health care team can assist with managing the medical aspect of fatigue (including anemia, pain, and depression) and suggest supportive therapies (like physiotherapy) to help provide a holistic plan.

2. Support restful sleep:

Good sleep habits help your body to get the deep rest it needs to recover. Keep a consistent sleep schedule, limit screen time before bed, and create a calm, cool, dark environment. If treatment side effects or anxiety are disrupting your rest, speak to your healthcare team about ways to address these issues.

3. Organize your day around your energy rhythm:

Notice when you have the most energy and plan important activities for those times. Don’t forget to have regular breaks throughout the day and to pause before becoming overtired.

4. Listen to your body:

Be flexible with your daily plans, focus on what matters most, and let the small things slide. Sometimes life doesn’t go as planned. You might be having an off day because you had difficulty sleeping the night before. If you need to simplify things and change up your plans, that’s fine.

5. Stay as physically active as you can:

You might assume exercise increases tiredness, but incorporating gentle activity into your daily life actually reduces fatigue over time. Start with light exercises like walking, stretching, or yoga. Always check with your care team before beginning any new activity, and listen to your body when you feel it’s too much.

6. Prioritize nutrition and hydration:

Speak to a dietician about how you can fuel your body with food that supports your energy levels. Some also find it helpful to eat smaller, more frequent meals throughout the day instead of having the usual three big meals.

7. Manage emotional and mental strain:

Emotions like stress and worry can be a drain on your energy. Incorporate regular times throughout the day and each week to support your mental health. You might consider going for counseling, joining a support group, or practicing relaxation techniques like meditation or deep breathing.

8. Get social support:

Let friends and family know how you’d like to be helped. They can assist with things like meals, errands, or appointments so you can conserve energy. Sharing your feelings with loved ones can also help ease stress, reduce isolation, and make daily life more manageable.

Small changes can ease cancer fatigue

Fatigue is one of the most challenging symptoms to cope with during cancer treatments. But small lifestyle changes can help you get through each day. Fatigue may not disappear overnight, but with the right strategies and support, you can find ways to live well and stay engaged in what’s meaningful to you.