Cancer Related Fatigue ~ A Guide to Self-Care and Support ~

We all feel tired and run out of steam from time to time - that’s a normal part of life. But cancer-related fatigue is different: it can feel overwhelming, heavy, relentless and as if no amount of sleep can shake it off. If you are affected by this level of fatigue, I want to take a moment to validate that what you are experiencing isn’t a sign of weakness, and that you are not alone.

Whether you are undergoing active treatment, recovering, or adjusting to long-term medication, your body is doing its very best. While everyday tasks might feel exhausting, enormous amounts of repair and healing are happening inside you, so it’s no wonder that by 10am, you sometimes feel as if you’ve run a marathon. Before you read on, take a moment to reflect on everything you’ve been through, and allow yourself to feel proud and grateful for what you and your body have endured.

When treatment for cancer ends, it is completely natural to want to move on and put the trauma behind you. Many of us feel as though life has been on hold and long to get back to how things used to be. I certainly felt that way after my breast cancer treatment, and I remember the frustration and sadness of realising it wasn’t quite the reality.

Everyday tasks such as taking a shower, making breakfast for my children, or even going for a short walk would leave me utterly exhausted. My mind no longer seemed able to juggle things as it once had, and I felt as though it was letting me down.

Accepting new limitations can be incredibly hard, but there are many ways to help ease and manage fatigue. Before we look at some practical strategies, I’d encourage you to be gentle with yourself. Patience and compassion are powerful tools, and, with time, you will notice small signs of improvement.

Listening to Your Body

The first step is simple but powerful: listen. Your body has been through so much, and fatigue is a natural response. Instead of fighting it, learning to work with it can ease the pressure.

⦁ Pace yourself: Break activities into smaller chunks and take rests in between.

⦁ Set kind priorities: Each day, choose what really matters most and allow yourself to let the rest go.

⦁ Rest wisely: Short naps or moments of quiet reflection can be more restorative than pushing through.

⦁ Create gentle routines: Consistency in sleeping and eating can help your body regain balance.

Holistic Support for the Mind and Body

Sometimes it’s the small rituals of self-care that brings the greatest comfort, and holistic approaches like the ones below can nurture your body and mind.

⦁ Mind-body practices: Yoga, a gentle walk, meditation, or even a few minutes of deep breathing can ease tension and make you feel calmer.

⦁ Massage or acupuncture: Many people find these therapies soothe not only physical aches but also their emotional well-being

⦁ Creative expression: Journaling, painting, or simply jotting down feelings can lighten the mental load that often adds to fatigue.

The Gentle Power of Movement

It may feel counterintuitive, but gentle exercise is one of the best ways to tackle fatigue. Movement doesn’t have to mean running marathons; it can be as simple as a walk around the block, gentle stretching in the morning, or dancing to your favourite song in the kitchen!

Over time, these small movements strengthen muscles, improve sleep, and release feel-good endorphins that help lift energy levels. The key is to move in a way that feels good for you!

Reach Out and Communicate When You Need to

It is important to remember that you don’t have to carry this burden on your own. If fatigue is making everyday life difficult, talk to your healthcare team and communicate with your loved ones. The people around us can’t always know how we’re feeling, but by being open and honest we can ease feelings of guilt and help them understand what we truly need.

Returning to work when your energy levels are low, can feel particularly daunting and again, I encourage you to keep lines of communication open and confide in someone you trust.

If low mood, anxiety, or feelings of loneliness persist, please reach out for emotional support. Speaking to a counsellor, psychologist, or joining a cancer support group can make you feel seen, understood and less alone. Sometimes, just knowing that others feel the same way can be very helpful.

I’d like to leave you with the gentle reminder that fatigue after cancer is not a weakness - it is your body’s way of asking for care. Healing takes time and energy often returns in small, steady steps. With patience, self-compassion and gentle routines, your energy will gradually return, and you’ll begin to feel more like yourself again.

For more support on how to empower your life after cancer, subscribe to my monthly newsletter via my Linktree: linktr.ee/thebreastcancercoach

Or find me here: www.thebreastcancercoach.co.uk

With love

Anja x