Key takeaways
- Cancer-related fatigue is an invisible side-effect of cancer treatment that can be difficult for others to understand and relate to
- It’s common for feelings of frustration, shame or guilt to accompany fatigue, as you can’t do things you want to or are expected to
- Accepting your current reality is an important first step towards supporting your symptoms
- Good sleep hygiene can create the right conditions for quality sleep, and help combat fatigue
While cancer-related fatigue (CRF) has a number of practical impacts, including not being able to do the things you used to do or needing more help, it also has a number of psychological effects. Feelings of frustration, guilt or shame can lead those living beyond cancer to push themselves beyond their limits and prevent them from practising the self-care needed for their recovery. In this article, our Perci psychologists share strategies to support the psychological impact of cancer-related fatigue, including tips for good sleep hygiene.
The psychological impact of cancer-related fatigue
Fatigue is an invisible side effect of cancer treatment, so can be difficult to understand and cope with. Many people experiencing cancer-related fatigue experience feelings of frustration, shame or guilt, because they can’t do the things they used to be able to or are expected to. Friends, family and colleagues might not understand what you’re going through or how to help, which can also be difficult. Instead of judging yourself and your situation, try to find ways to be compassionate. And remember, it’s okay to ask for help if you need it.
Adjusting to your new reality
When you’re struggling with cancer-related fatigue it can be easy to dwell on your energy levels before cancer treatment and the things you used to do, or to look forward to the point when your symptoms resolve. Our psychologists advise returning to the present moment as often as you can. The reality is that, although it’s unlikely your symptoms will last forever, you are experiencing cancer-related fatigue right now, and accepting this and adjusting to your current reality is important.
When you are accepting of your situation, you are better placed to care for yourself. You can prioritise activities based on your energy levels, and learn to be flexible rather than pushing yourself.
Supporting sleep with sleep hygiene
Sleep can have a huge impact on someone’s day-to-day life, and their ability to cope with cancer-related fatigue. Sleep hygiene is all about creating an environment and routine that supports good sleep. Can you cut down screen time in the evening? Can you have a warm bath before bed or a warm decaffeinated drink? Can you read a book or listen to an audiobook as a way to relax? Is your bedroom cool and dark? Too often people wake in the night and reach for their phone, which just activates the brain and actually prevents getting back to sleep. Setting a regular sleep pattern and sleep hours can also really help. At times this sleep pattern requires careful planning, for example, working towards gradually increasing hours of sleep in someone who struggles to sleep through the night.
It can also help to look at sleep in the context of your whole day. For some people, napping in the day will be problematic and impact their sleep quality at night. For others, having a sleep in the afternoon can be a great strategy if they are struggling with energy throughout the day. An example of this would be a mother with young children. Resting before they return from school gives them a boost of energy to help with the after-school and evening routine. Increasingly, evidence is pointing to the benefits of short daytime sleeps, but the ideal duration is not yet defined and will also be personal to your situation.
While we have ensured that every article is medically reviewed and approved, information presented here is not intended to be a substitute for professional medical advice, diagnosis, or treatment. If you have any questions or concerns, please talk to one of our healthcare professionals or your primary healthcare team.