patient education program 2014 managing your fatigue
TRANSCRIPT
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Patient Education Program 2014
Managing Your Fatigue
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Managing Your Fatigue
What is fatigue?
Extreme tiredness that makes it hard to do your everyday activities
A common symptom of arthritis and other chronic diseases
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What causes fatigue?Physical Causes
• Inflammation• Pain• Anemia• Too little activity• Too much activity• Disturbed sleep• Some medications
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What causes fatigue?Emotional Causes
• Stress / Worry• Depression• Frustration• Feeling loss of control in my life
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What causes fatigue? Environmental Causes
•Poor position, uncomfortable furniture
•Poor ventilation •Standing in line-ups
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The Pain Cycle
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Changes you can make to help fatigue:
• Improve your sleep•Balance rest and activity• Improve posture and position • Improve your general health
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To improve your sleep:
•Keep the same bedtime and wake-up time every day
•Avoid caffeine and alcohol
•Avoid eating and drinking too much before bedtime
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•Keep a relaxing bedtime routine
•Avoid stressful activities before bedtime
•Finish exercise at least 2-3 hours before bedtime
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Sleep in a comfortable bedroom
• Dark, quiet and cool• Supportive mattress • A pillow to keep head and neck in a good position
• Pillows to support sore joints •Talk to your doctor or therapist if pain wakes you up
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To Help You Balance Rest and Activity
• Pace• Plan• Set Priorities
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Pace Yourself
•Take frequent rests •Switch between heavy and
light activities•Choose the best time of day
for a task
Rest before you are tired!
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Plan Ahead
•Try a weekly schedule that spreads out heavy tasks
•Plan for rests and fun too!•Allow enough time for your
appointments and activities•Save steps and reduce extra
trips
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Set Priorities
“What activities are most important to me?”
“Is this task really necessary?”
“Who else can do this job?”
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How will you spend the energy you have?
Do you have a good balance between activity and rest?
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Improve Body Posture and Position
•Use good body posture, poor posture needs more energy
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• Adjust height of work surfaces and chairs
• Keep frequently used tools within easy reach
• Sitting to work saves up to 25% of your energy
• Stretch and change your position
often
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Guidelines for Working at a Computer
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Improve Your General Health
•Eat a healthy, balanced diet•Drink enough water•Exercise regularly•Practice stress
management
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My Action Plan
• What do I want to try? “Take more rest breaks while doing chores
during the day”
• How many times each week? Which days?
“I am going to vacuum twice this week, Monday and Thursday”
• Time of day? For how long? “Late morning, once I am less stiff, I will
vacuum for 10 minutes, then rest for ten minutes”
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• Who will I tell about my plan? “ I’ll tell my husband and phone my
best friend Betty”
• When will I start? “Next Monday”
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How sure am I that I can do this?
0 1 2 3 4 5 6 7 8 9 10
Need help to achieve your goals? PEP Class: Setting Goals you can Achieve
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Take Home Messages!
• I will rest before I get tired
• I will try to balance activity and rest
• I will use my energy on things that
are important to me
I can be less tired!
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www.education.arthritis.ca