Managing chronic fatigue isn’t easy—trust me, I’ve been there.
There were days I couldn’t get out of bed. Simple tasks like making breakfast or sending a text felt like a full marathon. And worse, no one really understood what I was going through.
If you’re here because you feel drained all the time, let me just say—you’re not lazy. You’re not weak. And you’re definitely not alone.
Managing chronic fatigue takes patience, self-compassion, and some trial and error. But over the years, I’ve picked up a few practical tips that genuinely made a difference in how I cope day to day.
So if you’re feeling lost or overwhelmed, let me share what’s helped me—not as a doctor, but as someone who knows what it’s like to live in a body that constantly feels tired.
What Is Chronic Fatigue—and Why Is It So Misunderstood?
Chronic fatigue isn’t just “being tired.”
It’s a deep, ongoing exhaustion that doesn’t go away with rest. It can affect your ability to think clearly, do basic tasks, or even stay upright for long.
Sometimes it’s linked to conditions like ME/CFS (Myalgic Encephalomyelitis/Chronic Fatigue Syndrome), post-viral fatigue, long COVID, fibromyalgia, or autoimmune conditions. But even without a formal diagnosis, chronic fatigue is real and valid.
NHS UK outlines it as more than just being tired—it’s long-term exhaustion that doesn’t improve with rest. You can read more about it here: https://www.nhs.uk/conditions/chronic-fatigue-syndrome-cfs
Managing Chronic Fatigue: 6 Real-Life Tips That Helped Me
Here are my top tips for managing chronic fatigue—straight from experience.
1. Listen to Your Body (No Guilt)
This one sounds simple, but it took me the longest to accept.
If your body is asking you to rest, listen. Rest isn’t weakness. It’s not laziness. It’s necessary.
There were days I’d beat myself up for needing to lie down mid-morning. I felt like I was falling behind or wasting time. But eventually, I realised—pushing through always made it worse.
How to apply it:
- Take micro-rests throughout the day, even 10 minutes helps
- Lie down flat when you feel dizzy or “wired but tired”
- Don’t apologise for needing rest
2. Gentle Movement—Not No Movement
For a while, I avoided movement completely because I was scared it would make things worse. And sometimes, it did.
But gentle, low-impact movement—when my body could handle it—actually helped improve my circulation, mood, and energy over time.
What helped me:
- Seated stretches
- Slow walks (even just to the end of the road)
- Beginner yoga routines for fatigue
- Somatic exercises to release tension
UK tip:
Try YouTube channels like Yoga with Adriene which offer free, gentle flows for energy and relaxation.
3. Break Down Tasks—Little Wins Matter
One of the biggest energy drains is trying to do too much at once. Washing dishes, sorting laundry, replying to emails—it all adds up.
I started breaking my tasks into tiny steps. Some days, washing just the forks was enough. And that was okay.
Try this approach:
- Use a timer: 10 minutes on, 20 minutes rest
- Group tasks into “high energy” and “low energy”
- Use checklists—even ticking off “got dressed” feels good
When your brain feels foggy and your body is tired, small wins give you structure and boost your mood.
4. Set Boundaries—Even with People You Love
This one’s tough but necessary.
People may not understand why you cancel plans or need to lie down halfway through a call. But you have to protect your limited energy.
How I set boundaries without guilt:
- I started saying, “I’d love to, but I’m at capacity today.”
- I used auto-responses on bad days: “I’ll get back to you when I’m feeling better.”
- I made “quiet days” part of my week with no social plans
Boundaries are one of the strongest tools you’ll have for managing chronic fatigue. And setting them is an act of self-respect.
5. Stay Connected—Even in Small Ways
Fatigue can be isolating. I lost touch with people because I couldn’t go out, couldn’t hold long conversations, or just didn’t feel like “myself” anymore.
But staying connected—even in the smallest ways—really helped my mental health.
What worked for me:
- Voice notes instead of long texts
- Group chats where I could just read, not reply
- Online support groups for people with fatigue
- Low-pressure Zoom calls with friends who “get it”
You don’t have to be the “old you” to still be loved and included.
6. Be Kind to Yourself—Always
This one might be the most important.
Healing isn’t linear.
You’ll have good days and bad days. Days when you feel “normal” and days when it’s hard to sit upright. That’s not failure—it’s just how chronic fatigue works.
I remind myself often:
- I am not defined by what I can produce
- My energy is allowed to fluctuate
- Rest is not laziness—it’s essential
- I deserve compassion, even from myself
You are doing better than you think. And the fact that you’re here, reading this, shows how strong you already are.
Extra Resources for Managing Chronic Fatigue
If you’re looking to go deeper or need professional input, here are a few trusted resources:
- Action for M.E. – UK charity offering support for people with ME/CFS
https://www.actionforme.org.uk - NHS Post-Viral Fatigue Guidance
https://www.yourcovidrecovery.nhs.uk - The Mighty – Real-life stories from people living with chronic illness
https://themighty.com
Final Thoughts
Managing chronic fatigue is about learning how to live gently with yourself.
There’s no magic cure, and some days will feel harder than others. But little by little, with the right tools and support, things can shift.
Start with one tip from this list. Maybe it’s taking an extra rest break today. Maybe it’s messaging a friend. Maybe it’s saying “no” when you need to.
Whatever it is, you’re allowed to honour your energy.
You’re not alone in this.
And you’re already doing far better than you give yourself credit for.