The strongest have their moments of fatigue. - Friedrich Nietzsche
Fatigue. The word itself hardly does justice to the profound exhaustion that sometimes envelops me as an endometriosis warrior. While it's just one of the many symptoms I grapple with, it's one that has left me completely stumped on numerous occasions. It's an exhaustion that's hard to comprehend unless you've been there – the kind that sets in after a seemingly ordinary day or a few hours of being out and about, leaving me in need of more than 24 hours of recovery. It's a fatigue that goes beyond mere tiredness; it's a relentless, energy-draining force.
There have been instances when I pushed myself to the limits, driven by a fear of disappointing my partner, family, friends, and colleagues. The results were far from spectacular. In fact, my worst experience involved burnout that left me (wo)man-down for nearly two weeks. It was a harsh lesson, a reminder from my body that I had repeatedly ignored its pleas for rest.
There are still moments when I'm tempted to push through the fatigue, but I've learned to recognise the signs: waking up with my face looking like a bus hit me, even after a "full" night's sleep (which is rarely enough for me); feeling an unexpected onset of a cold or flu symptoms; and a host of other indicators that signal it's time for rest. Remember, it's crucial not to disregard these signs and to avoid overexertion.
Let's now delve into the world of this perpetual tiredness and explore my top ten tips on dealing with fatigue and the handful of ways to regain vitality, despite the relentless challenges.
1. Listen to Your Body
Understanding your body is the first step. Accept that you have limitations, and your energy levels may fluctuate unpredictably. Don't push through when your body whispers that it's time to rest. I've had to learn the importance of this the hard way.
2. Prioritise Rest
Sleep is your body's best friend. Prioritise quality rest, and consider short naps when needed. Rest is not a luxury; it's a necessity for your well-being. I love my sleep. Usually, I can't get enough of it. And when you battle with chronic fatigue or have to pop the occasional pain pill, sleep tends to come easy...unless I find myself battling with insomnia or just so tired that my body is too achy for me to fall asleep so easily.
3. Smart Nutrition
A balanced diet can alleviate fatigue. Consume nutrient-dense foods, stay hydrated, and consider consulting a nutritionist to create a diet plan tailored to your energy needs. This is something that I plan on doing for myself very soon. Not for any miraculous healing, but for all the benefits that should hopefully come from it.
4. Gentle Exercise
Mild, low-impact exercises like yoga, tai chi, or even a leisurely stroll can boost energy levels over time without overexertion. What works for me is doing yoga and pilates, mainly due to the benefits of having instructor-led classes at my local gym, and for the ease of doing either of the two, from the comfort of my home. A gentle stroll around our complex with my fur-baba, Chico, also has immense benefits. Not only for me, but for him too. I'm one of those who really has to take it easy, otherwise anything beyond 'gentle' quickly sends me into a pain flare spiral.
5. Stress Management
Stress is a fatigue amplifier. Incorporate relaxation techniques like deep breathing, meditation, or mindfulness into your daily routine to reduce stress and conserve energy. It's important to find what works for you because at some point, we all find ourselves dealing with some kind of stress. The biggest stress for me and many of my endo peers tends to be around work, finances, relationships and of course health. Stress management takes time, patience, skill and dedication.
6. Plan Your Activities
Effective time management can prevent energy depletion. Prioritise tasks and allocate your highest energy levels to the most important activities. This applies to work tasks, household duties, activities and outings with oneself or loved ones, as well as travel. While planning and prioritising these activities, it's also important to make time for rest in between. I have a rule that if I go out or do an outdoor activity one weekend, then I have to rest the following weekend.
7. Seek Support
I've touched on this before and I'll mention it again. Connect with support groups, friends, or therapists. Sharing your experiences can be liberating and help you find emotional support and understanding.
8. Medical Advice
Don't hesitate to seek professional medical advice if fatigue is a persistent problem. Medication or treatment adjustments could make a significant difference. Google is not always the best doctor to turn to for advice.
9. Positivity and Mindset
I'm not trying to sound like a motivational speaker with this point, but a positive mindset can transform your experience with fatigue. It's not to say that by being positive, your fatigue will just drift away. It's not that simple. Nothing ever is. Here's something - having a positive mindset works well for me when I couple it with planning, some meditation, hydration and a good night's rest. It's easy to feel defeated, but that positivity will remind you that you are not alone, and that better days will come. This doesn't work all the time because some days can be really difficult and heavy.
10. Self-Care Rituals
I can't stress this enough. You need find self-care practices that rejuvenate you. Whether it's reading, art, or a warm bath, treat yourself to moments of relaxation.
The tips shared here aren't a magical cure. Rather, they offer avenues to find relief and ease the burden of this relentless challenge. As long as you take proactive steps in trying to help yourself, it's a meaningful start on the path to recovery.
However, it's essential to understand that each of us is unique. Our bodies, internally and externally, have their own quirks. What works for me might not always work for you. It's about trial and error, experimenting with different strategies, and discovering what resonates with you.
Keep in mind that our bodies evolve, too. As your physical condition changes, consider adjusting your coping methods accordingly. Flexibility is key; there's no one-size-fits-all solution.
Moreover, while it's essential to explore various techniques, it's equally crucial to do so in consultation with your medical practitioner. Collaborate with your healthcare team to ensure that the approaches you adopt are safe and aligned with your specific health requirements. After all, the goal is to find relief without causing unintended harm.
Above all, be kind to yourself. There's only one you, and looking after your physical and emotional well-being should always be a top priority. Your journey through endometriosis fatigue might be challenging, but it's a path you don't have to walk alone.
As I renew my commitment to better self-care, I hope others will join me in making this pledge to themselves. Taking care of your body is a responsible, necessary act, even if it means letting go of worries about what others might think or say. Your health should always be a top priority.
Remember, it's not a sign of weakness to admit fatigue; it's a testament to your strength.
Signed
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