Focus on enjoying the day
Think small
At least at the beginning. Listen to your body, and do 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 do things 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
- 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 can that 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 relax and start a sound
sleeping habit.
- Repetitive mental exercises, like counting sheep really do work
- 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.
Finally, don’t rely on sleep medicines. Just because something is available
over-the-counter doesn’t mean it’s harmless. If you can control your multiple
sclerosis symptoms, sleep should come. If it doesn’t, ask your doctor about
seeing a sleep specialist. Trouble sleeping doesn’t have to be a permanent
problem.
Work toward less stress when you have multiple sclerosis
Stress can keep you up at night. It can lead to fatigue. However, it also
helps some people do their very best. 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 about your
stress. Ask your doctor about 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: Some tips and facts on this page are based on information
from the National Multiple Sclerosis Society. Their comments are based on
professional advice, published experience, and expert opinion, but do not
represent individual therapeutic recommendations or prescription. For specific
information and advice, consult your personal physician.
