Focus on enjoying the day
Think small
At least at the beginning of your diagnosis—or of your day—try to think small. You might want to begin by listening to your body, and doing what it tells you. It may seem obvious, but many people with multiple sclerosis (MS) keep going even when they know they shouldn't. Instead of trying to push through, take a break at the first sign of fatigue. There's no shame in respecting your limits.
Overcome fatigue
Fatigue is one of the most common symptoms of multiple sclerosis. About 80% of people with MS have fatigue, and about half say it's their worst symptom. Fatigue can be caused by many things, from trouble sleeping, to depression, to lack of muscular strength.
People with multiple sclerosis are also affected by something called "MS fatigue." It's different from other kinds of fatigue. It doesn't happen just because you're tired. It can come on at any time, even in the morning after a good night's sleep.
The good news is that you can do things to deal with fatigue. The most important is to talk to your doctor about your multiple sclerosis and fatigue. Let him or her know as soon as possible that fatigue is a problem for you. The next thing to do is try to stop fatigue before it starts.
- MS fatigue tends to get worse as the day goes on, so try to tackle more difficult tasks in the morning
- Heat and humidity can make MS fatigue worse, so think about the weather when you make plans and try to stay cool
- Cooling vests can be used to both lower a person's body temperature and to prevent overheating. These vests range from simple designs that contain ice packs to more elaborate vests that require batteries.
- Focus on one task at a time to conserve energy
- Ask your doctor about physical therapy that can help you simplify daily tasks
- Ask your doctor if there are any medicines that can help reduce your fatigue
Be sure to get enough sleep
Trouble sleeping is also common in multiple sclerosis, and one of the things that can lead to fatigue. Symptoms that can disrupt sleep include painful muscle spasms (spasticity), the need to make frequent trips to the bathroom (nocturia), and involuntary twitching and kicking (periodic limb movements in sleep [PLMS]). Luckily, there are many treatments to help relieve these MS symptoms.
There are also several things you can do yourself to help you relax and sleep:
- Repetitive mental exercises, like counting
- Visualization—seeing yourself being lulled to sleep in a peaceful setting
- Progressive relaxation—mentally putting your body to sleep one part at a time
You can also try listening to music or meditating. If nocturia isn't a problem, try a relaxing cup of chamomile tea or warm milk.
If none of those things work, don't get stressed out. Get up! Find something active to do that will naturally allow you to become tired. Try playing a game, doing a puzzle, reading, or writing.
If you are considering sleep medicines, talk to your healthcare professional. Just because something is available over-the-counter doesn't mean it's harmless. Trouble sleeping may not have to be a permanent problem, so ask your doctor about seeing a sleep specialist.
Work toward less stress when you have multiple sclerosis
Stress can keep you up at night. For some, it can lead to fatigue. Many people with MS feel that there is a definite connection between stress and MS. For them, stress makes their multiple sclerosis symptoms worse, or even leads to an MS relapse. Stress can't be avoided completely, but it can be reduced.
- Simplify your life.Try to focus on the big picture. Don't use up all your energy worrying about little things that may not matter in the long run
- Learn to say no. If you can't or don't want to do something, don't. Make a list of the things that are most important to you and will make you the happiest. Then, focus your time and energy on them
- Share your stress. Sometimes it can help to talk to someone else about your stress. Ask your doctor about MS support groups in your area. Other MS patients will understand what you're going through and be able to offer advice and encouragement
- Get enough sleep. Life is always more stressful when you are tired. If you are well rested, you'll be better able to deal with your daily activities
- Exercise. Regular physical activity can also help reduce stress. It can also help reduce the depression and fatigue that can make stress worse
Source: The ideas and suggestions were based on information from the National Multiple Sclerosis Society. They are general tips and suggestions and are not tailored to the specific needs of any one patient. This information is not intended to provide medical advice or to serve as a substitute for consultations with your healthcare professional.
