Coping with fatigue at home

Housekeeping Back to top

• Spread tasks out over the week.
• Do a little bit each day rather than a lot in one go.
• Ask other people to do heavy work where possible.
• If you can afford it, employ a cleaner; if not, you can ask for home help from social services. Depending on your circumstances, you may need to pay for this.
• Use a wheeled shopping bag to carry supplies and shopping.
• Sit down to do chores whenever you can.
• Use long-handled dusters, mops and dustpans where possible.
• Ask someone to take your rubbish bags out.

Shopping Back to top

Ask others to do your shopping, or do your shopping on the internet and have it delivered. If you don’t have anyone who can do it for you or you would rather shop yourself, these suggestions may help:

• Make a list before you start.
• Write the shopping list following the layout of the store so you don’t do more work than necessary.
• Use a shopping trolley for support.
• Use a wheeled shopping bag to carry supplies and shopping.
• Shop at less busy times.
• Ask for help in the shop/supermarket with packing and carrying groceries to the car, or ask them to deliver.
• Shop with a friend.

Laundry Back to top

• Where possible, use a trolley to move your washing to and from the washing machine.
• Get help to hang up washing.
• Use a foldaway drying rack for smaller items.
• Use a lightweight iron.
• Sit down to iron.
• Wear non-iron clothes.
• Slide the iron onto a heat-proof pad to avoid lifting it.

Meal preparation Back to top

• Try cooking simpler meals.
• Reheat convenience/precooked meals.
• Try eating little and often – eat small meals and snacks throughout the day.
• If you can, sit while preparing meals.
• Prepare extra dishes when you are feeling less tired and freeze them for when you need them.
• Prepare double portions and freeze half for later.
• Use oven dishes you can serve from to save on washing up.
• Don’t lift heavy pans – where possible, dish food out near the stove.
• Ask others to move heavy items to the table.
• Avoid bending and stretching when preparing food.
• Let dishes soak rather than scrubbing, and leave them to dry on a draining board.
• Use a dishwasher if you have one.
• Use placemats instead of tablecloths – they’re easier to put on the table and to clean.

Child care Back to top

One of the hardest aspects of fatigue can sometimes be feeling that you’re letting your family down. This can be especially upsetting when you have children.

No one is suggesting that you must ask others to take over caring for your children. However, there are things that you can do to make the caring a bit easier on yourself:

• Start by explaining to your child(ren) that you are feeling tired and will not be able to do as much with them as before – you may be surprised at how well they respond.
• Plan activities with your children that can be done while sitting down.
• Try planning activities where there are facilities for you to sit while the children enjoy themselves.
• Try to avoid lifting smaller children – use a pram or pushchair if you have to transport them.
• Try to involve your children in some age-appropriate household chores.
• Accept offers of help from people you trust. This may include taking your children to and from school or looking after your children occasionally.
• Ask people to babysit from time to time so you can do some of the things you enjoy doing.