Tips to manage fatigue

Fatigue for people with cancer can be more severe than just feeling tired. You may get tired more quickly after less activity and feel exhausted even if you are getting enough rest and sleep.

Roger explains: “I was put on Tamoxifen which gave me horrendous side effects. I really struggled with it… I couldn’t do anything. I couldn’t choose what to wear, I didn’t want to talk to people. I couldn’t really explain it to my family, so I retreated into myself a lot… I don’t know how I could have continued without the support of Macmillan and the Men’s Virtual Meet Up (for men with breast cancer)."

Fatigue can be different for everyone. If you are finding fatigue difficult to manage, speak with your healthcare team. They can suggest ways to help. Whatever life looks like right now, it’s okay to do things in a way that works for you.

Some days you may wake up with more energy. Other days you may need more rest.  Try to:

• Think about which social events lift you up, and which you might skip. It’s okay to be selective.
• Allow time before and after get togethers to rest or recover. Even short breaks can make a big difference.
• Let friends or family know how tired you might be — they may be happy to bring food, help host, or help with logistics so you don’t have to do everything.
• You don’t always need big, energy-heavy celebrations. Tea and a chat, a walk, or a shared movie night can be just as meaningful.
• Check your medications and make sure you have enough for the festive period. Find out who you should call if you feel unwell and get contact details before the festive holiday starts.

Lauren @fthenoisepodcast says: "If I feel tired or have to cancel plans because my social battery is a bit low, people understand. I don’t feel like they judge. There are times where I don’t feel I can entertain or be with a large group of people, so I feel I can be open with my friends and that’s strengthened bonds."

Keeping a daily diary of your energy levels can help you work out how treatment and day-to-day activities affect you. This can help you:

• record your energy levels at different times of the day
• find any patterns
• find out if anything makes your fatigue better or worse
• plan important activities for when you have more energy or for periods of rest when you have less energy.

Charlotte shares: “Fatigue is a big thing. In the winter my body struggles to regulate temperature since treatment. It makes my muscles tense up, which makes it harder to get around and requires more energy.”

Being kind to yourself

Fatigue can change what you can do. This might feel frustrating, especially when it feels like the world expects you to join in or keep up.

Remember: Rest is part of treatment. You do not have to meet anyone else’s expectations. Your needs may change from week to week and it’s okay to ask for help.

Managing your energy isn’t only about pacing your day. Fatigue can also make everyday tasks like preparing or eating food more difficult, especially during family meals or celebrations. Cancer treatment can affect your appetite, taste or cause a sore mouth, and tiredness can make this harder.

If you’re feeling too tired to cook or eat, here are some ideas that might help:

• Keep easy snacks nearby, like fruit or yogurt
• Ask someone to help with shopping or cooking
• Eat small meals often instead of big ones
• Choose soft foods if your mouth is sore
• Drink nourishing fluids if solid food feels difficult

More on eating problems and cancer.

Explaining fatigue to children

Children may notice changes in your energy. Being honest can help:

• Explain that you feel tired often and cannot do as much as before
• Reassure them it’s not their fault
• Plan activities you can do sitting down, like reading, board games or puzzles

You may be surprised at how well children adapt when they know what to expect.

Keep moving in small ways

Gentle movement can help some people feel less tired and improve mood and sleep. This might be:

• A short walk
• Gentle stretching
• Moving around the house
• Simple, slow exercises from a chair

Small movements count. You don’t need to aim for anything big or fast.

Not everyone has the same routines or celebrations. If you want gentle connection: There are different ways you can stay connected. You may:

• Use online or phone support: If in-person meetups are too tiring, phone calls or video chats with friends or services like Macmillan Buddies.
• Call the Macmillan Support Line for free on 0808 808 00 00, if you have any questions.
• Join local groups: There are support groups across the UK where people with cancer meet for peer support.
• Connect with others on the Macmillan Online Community. Read related blogs about accessing support in the festive season.

If you’re supporting someone with cancer

Help doesn’t have to be big. Even offering to sit together, making tea or going for a short walk can help.

If you’re caring for someone, remember to look after your own emotional health too, there’s support for carers.

This information has been written, revised and edited by Macmillan's Digital Content Editor team. Learn more about our Digital Content Editors and how we produce our cancer information. 

Accurate information helps you make informed choices. Look for trustworthy, reliable sources such as Macmillan Cancer Support, the NHS and your own healthcare team. 

We have more information on how to find reliable health information online and understanding cancer myths and misinformation.