I asked my participants about the side effects they were experiencing and their responses match the research – the most common side effect of cancer treatment is fatigue.
Treatment related fatigue can seep into the tissues and last far beyond active treatment. The transition “back to normal” might take longer than you’d expect (or want).
The research says it’s common, but the reality is personal. I was talking with a student the other day who was dog tired from treatment, but she refused to stop and rest. I hear this a lot so let’s break it down.
What’s this fatigue about?
It could be a couple of things. During chemo and radiation some healthy cells get damaged. The body is working hard inside to repair and restore this collaterally damaged tissue.
The body also launches an inflammatory response to the cancer itself. All the body’s resources are busy fighting these errant cells and that takes energy.
And then there’s chemo brain which doesn’t help. You’re not imagining it. This cognitive fatigue (brain fog) is real.
What to do? Here are some things you can do to deal with this fatigue.
Three Physical Supports
1. Movement
Paradoxically, movement (light exercise) fights fatigue. It boosts your mood and keeps the body from deconditioning. Try a walk around the block or some gentle chair yoga to keep the body’s systems from becoming stagnant. On your worst days, it’s fine to just ride the couch, but try not to let two of those days stack up. Even a little kitchen dancing offsets stagnation.
2. Stay Hydrated, Eat Small Meals
Drinking plenty of water helps everything flow along. Drink more than you normally do (it’s good for your kidneys). Also, eat small meals. Big meals pull your energy to the digestive process which can leave you feeling sluggish. Eat smaller amounts more frequently.
3. Breathing
The breath can be a magical regulator. You might be surprised to feel an energy shift after working with your breath. A simple technique is the 4:4 breath. Inhale for a count of 4 and exhale for a count of 4. Stay relaxed and adjust the number if it feels right but stay with the same number for both segments (equal durations). This equal rhythm tells your nervous system it’s safe to come out of ‘fight or flight’ mode and actually rest.
Two Mental/Strategic Supports
1. Napping
There’s a stigma around napping which is not helpful to you right now. You’re not lazy. You’re recovering from cancer treatment which for your cells, is like running a marathon. This chapter of your life is not your norm so let go of your expectations that it should be. Give yourself a break – take a snooze. Try to keep it under an hour.
2. Energy Banking
Energy banking is a strategy: plan to do ‘big’ tasks when you have the most gas in the tank (usually in the mornings). If a task can be delegated to a friend or done while sitting down, do it that way. Save your ‘currency’ for what matters most.
When to Call the Doctor
Self-care includes knowing when to lean on your medical team. While fatigue is expected, some versions of it are treatable medical issues. Mention it to your care team if:
- You are too tired to get out of bed for more than 24 hours.
- You experience dizziness or shortness of breath (this could be anemia).
- You feel a sense of hopelessness or profound sadness (which can be clinical depression mimicking fatigue).
A Note on Grace: Give yourself permission to do less. Your body is working hard inside. If you’re pushing to get “back to normal” you’re robbing the body of necessary resources for healing from this cancer. Don’t think twice about resting. Listen to what your body is asking for. Acknowledge limitations without guilt and skip the “blame game.” Your body isn’t failing you; it’s busy taking care of you.
Shift your mindset. This is a time out of time – it’s not your normal routine. Step out of “normal” and let yourself receive your own special care and attention.
Michelle Stortz 