Chronic Fatigue Symptoms — How to Manage Your Chronic Fatigue — Здоровый сон

Coping with Chronic Fatigue Syndrome

If you live with chronic fatigue syndrome (CFS), you’re no stranger to unrelenting symptoms, such as brain fog, headaches, muscle pain, and sore throats. You might go to bed tired and wake up tired. Extreme exhaustion can impact every aspect of your life from working to exercising to socializing. 

Friends and family might not understand your condition. Even a healthcare provider may not fully recognize your CFS symptoms or conclude that you are simply depressed.

Chronic fatigue syndrome is a complicated illness because there are no blood tests or lab examinations to diagnose this condition. However, the millions of people who suffer from this condition worldwide can attest to its realness.

According to Mayo Clinic, signs and symptoms of CFS may include some or many of the following:

  • Persistent or excessive fatigue
  • Inability to concentrate or loss of memory
  • Chronic sore throat
  • Enlarged lymph nodes in your neck or armpits
  • Unexplained muscle or joint pain
  • Frequent headache
  • Unrefreshing sleep
  • Extreme exhaustion lasting more than 24 hours after physical or mental exercise

Seeing a doctor is essential if you experience these chronic fatigue symptoms or any other sleep issues. Your inability to achieve healthy, rejuvenating sleep may be indicative of other health issues that need medical attention.

Click to learn more about symptoms and diagnosing CFS >>

There is no cure for this complex disorder, according to the Centers for Disease Control and Prevention. The fact that you can’t cure CFS isn’t an excuse to throw your hands in the air and accept a life filled with chronic pain and tiredness. Quite the opposite, there are ways to cope with chronic fatigue syndrome and live a relatively active life.

How to Choose a


Not all healthcare providers have in-depth knowledge and experience treating chronic fatigue syndrome. As a result, some may even minimize the physical effects and emotional

frustrations of CFS. Therefore, do your research and find a doctor who acknowledges and

understands CFS – and has treated patients with the condition. 

There is a

link between chronic fatigue syndrome and depression. Understand, however, depression

doesn’t necessarily cause or trigger symptoms associated with CFS. Symptoms of

depression might include feelings of hopelessness, loss of appetite, inability

to control negative thoughts, physical pain, insomnia, sadness, or loss of

interest in activities.

Addressing the depression and improving your mental

state can gradually improve symptoms of chronic fatigue syndrome. As your

excitement for life returns, so does your energy level. Ask your doctor about appropriate treatments and activities to help fight depression and ease fatigue symptoms.


coffee, teas, and sodas throughout the day might give your body and mind a jolt

and keep you alert. But, this effect is only temporary, and too much caffeine,

alcohol, and tobacco can affect your ability to sleep at night and increase your chronic fatigue symptoms.

Plan for at

least eight hours of sleep each night. The less sleep you receive, the more

tired you’ll feel. Give yourself a bedtime and wake up at the same time each

day. Avoid long naps during the day, which might hinder your ability to sleep

soundly at night. Keep naps short – between 20 and 60 minutes.


comfortable, relaxing sleep environment contributes to a good night’s rest.

Find a comfortable mattress and purchase pillows that support your neck. Adjust

the temperature before going to bed and remove any distractions from the

bedroom, such as a television, computer, and radio.

Keep the curtains closed to

block out lights and wear ear plugs to silence surrounding noise. If you

can’t sleep in a quiet room, use a sound machine and fall asleep to the sound

of crickets chirping or rainfall.

Stress and anxiety can complicate chronic fatigue symptoms. Identify situations in your life that trigger emotional stress or anxiety. Do you have a stressful job? Are you taking on too many responsibilities? Do you live a hectic, busy life? Learn how to say no and practice balance.

Pacing yourself is key to coping with chronic fatigue syndrome. You can still enjoy your life and participate in your favorite activities — but know your limits. Take a 10 to 15 minute break every couple hours. Lie down, close your eyes, and relax your body and mind.

Chronic fatigue syndrome affects your desire to exercise. Understandably, aerobics or jogging is likely the last thing on your mind when you’re exhausted and experiencing physical pain. There’s a connection between pain and exercise, and inactivity contributes to aches, pains, and tiredness. The more you move, the better you’ll feel. Start slow and enjoy a short walk each day. Go for a swim. Do Pilates. Take a bike ride. Gradually increase the intensity of your exercise, but don’t overdo it.

Constantly munching on junk foods and sugary foods can decrease your energy level and complicate chronic fatigue syndrome. Maintain a balanced diet and consume plenty of fruits, vegetables, and good carbohydrates, such as bread, pasta, and rice. Eat four to six small meals a day to keep your blood sugar stable. Don’t skip meals.

Support groups aren’t a platform to complain and whine about your condition. They are an outlet to connect with other sufferers and share tips on how to manage symptoms of CFS. Check online for support groups in your community or ask your doctor for recommendations. Hospitals, schools, and community centers typically hold support groups, as well as online communities. 

This article on chronic fatigue symptoms and coping with CFS was written by Valencia Higuera, a health writer from Chesapeake, Virginia. 

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Опубликовано Жюлем Саудером