Fatigue isn’t just about feeling tired—it’s about being drained physically, mentally, and emotionally. As someone who’s navigating my own journey with chronic pain while juggling my work as a PTA, coaching, and other roles, I know how challenging it can be to manage fatigue. In this post, I’ll explore what fatigue really is, the different types (including pain fatigue, Long COVID, and ME/CFS), and how you can manage it to get back to living fully.
What is Fatigue?
Fatigue is more than just tiredness—it’s that deep, relentless exhaustion that doesn’t seem to go away. While general tiredness is typically resolved with rest, fatigue, especially when tied to chronic pain or illness, sticks around and can seriously affect your quality of life. Fatigue can impact physical ability, cognitive function, and emotional stability, making everyday activities feel like monumental tasks.
Types of Fatigue:
- Pain Fatigue: For many living with chronic pain, fatigue is a constant companion. It’s not just physical exhaustion; it can sap your emotional and mental energy as well. The nervous system is often in overdrive trying to cope with pain, which leads to a sense of depletion that isn’t easily solved by sleep or rest.
- Long COVID/ME/CFS Fatigue: This is a different kind of fatigue altogether. It’s persistent and doesn’t improve with rest. For those with Long COVID or ME/CFS, this fatigue can feel almost unbearable, affecting every aspect of life. Pushing through it can make things worse, which is why pacing is crucial.
- General Tiredness: This is the typical kind of fatigue we all experience after a long day, which is relieved with a good night’s sleep. While it may feel similar, general tiredness doesn’t last as long or have the same pervasive impact on your life as chronic fatigue.
Signs and Symptoms of Fatigue
The signs of fatigue can vary based on the cause, but common symptoms include:
- Physical exhaustion that doesn’t go away after resting.
- Mental fog that makes focusing or making decisions difficult.
- Sleep disturbances where you feel tired but struggle to get restorative sleep.
- Emotional distress, like irritability or feeling down, as a result of constant fatigue.
If you’re noticing these symptoms, especially in the absence of obvious physical causes, it may be time to evaluate the type of fatigue you’re experiencing.
The Science of Fatigue: How and Why It Happens
Fatigue happens when the body’s systems are overloaded. Chronic pain, stress, or illness leads to an overworked immune system, nervous system, and even the hormonal system, all of which are responsible for regulating energy levels. When these systems aren’t functioning properly, you’re left feeling exhausted all the time. In the case of Long COVID or ME/CFS, it’s as if your body is in constant fight-or-flight mode, leading to long-term energy depletion.
Uderstanding Post-Exertional Malaise (PEM)
PEM is a hallmark of conditions like ME/CFS and Long COVID. It’s not just fatigue—it’s a sudden worsening of symptoms after physical or mental exertion. This includes a deep sense of exhaustion that can last for hours or even days. Unlike regular tiredness, which improves with rest, PEM requires careful pacing to avoid further setbacks. Understanding and managing PEM is key to improving life quality when dealing with chronic fatigue.
The Importance of NOT Pushing Through
One of the hardest lessons I’ve learned on my journey with Long Covid is that pushing through doesn’t work. In fact, it often makes things worse. Overexertion can trigger PEM, leading to more severe exhaustion and a longer recovery period. Instead of powering through, it’s important to pace yourself and listen to your body. This may mean setting boundaries, adjusting your daily routine, and taking breaks when you need them.
Solutions for Managing Fatigue and Reclaiming Life
It’s entirely possible to regain energy and quality of life, but it requires a thoughtful, strategic approach. Here are a few tips I use in my own life:
- Pacing and Energy Management: The key is balancing rest and activity. Use a simple “energy budget” to decide when and how to take on tasks. Make sure to take breaks when necessary and don’t overdo it.
- Practical Tips:
- Prioritize tasks based on energy levels, and focus on what’s most important.
- Use tools like the “spoon theory” to help manage daily responsibilities without overextending yourself.
- Delegate tasks when possible—asking for help is not a sign of weakness, but a necessity.
- Restorative Practices:
- Practice good sleep hygiene—restorative sleep is essential for healing and recovery.
- Incorporate relaxation techniques to manage stress and preserve energy.
- Engage in gentle movement, such as stretching or light yoga, to maintain mobility and keep your body functioning without overdoing it.
Conclusion
Fatigue, especially in the context of chronic illness or pain, is a complicated and often misunderstood experience. However, with proper pacing, energy management, and self-compassion, it’s possible to reclaim a fulfilling life. It’s not about pushing harder or doing more; it’s about finding a balance that allows you to engage in life without burning out.
As I continue to manage my responsibilities and slowly increase my hours as a PTA, I’m reminded that small, consistent progress is the key to a bigger life than lying in bed in the dark. With the right approach, it’s possible to regain control of your energy and create the life you deserve.
My Lived Experience:
I shared my thoughts on my long covid journey so far, with my friend Mark on the Modern Pain Podcast. Feel free to listen and share your thoughts or questions in the FB group linked below.
Let’s keep the conversation going
How do you manage fatigue in your life? Have you struggled with energy depletion from chronic pain or conditions like Long COVID or ME/CFS? I’d love to hear your story. Let’s connect and share strategies for managing this and living more fully. If you’re looking for more resources on pacing, reach out to me—I’m here to help!
