Energy conservation advice

Conserving your personal energy

Following your hospital admission you may experience overwhelming tiredness (fatigue)

Being able to conserve energy often helps you to do more of the things that are important to you. The main principles of energy conservation are:

Prioritising - try to decide what needs to be done today, could some things wait until another day or be done by someone else?

Pacing – Know your limitations. Try to spread tasks throughout the day and stop when you feel tired.

Planning – Try to plan ahead to prevent doing lots of activities in a short space of time. Spread out light and heavy tasks and do things in stages rather than all together. It may be helpful to keep a notepad handy to write things down e.g. appointments, key words to help jog your memory.

You may find that some of the following suggestions help you deal with everyday tasks.

Washing and Dressing

• •    Consider wearing a towelling dressing gown after a shower or bath as this uses less energy than drying yourself with a towel. If you are unable to safely use a bath or shower at present you may wish to sit whilst having a strip wash at the sink/basin.
• Wear loose clothes that are easy to put on/take off. Have everything ready to put on and sit down to get dressed.
• Remember to pace yourself, this may mean changing your normal routine.
• It may be appropriate to have a family member or carer help you.

Preparing Meals

• Try having ready-made meals or pre-cooked food when you are most tired.
• If you can, sit down while preparing meals.
• Have the things you use most often within easy reach.
• Prepare extra meals for double portions when you are feeling less tired and freeze them for when you need them.
• Try not to lift heavy pans when serving. Instead, take your plate to the cooker and put your food on it there.
• If you need to take things to the table, ask for help moving heavy items if you can or consider a wheeled trolley.

Housekeeping

Spread tasks out over the week. Try to do a little bit of housework each day rather than lots at one time.

• If possible, ask other people to do heavy work, such as vacuuming or taking the rubbish out.
• Sit down to do some tasks, if you can. A stool may be helpful.
• If possible, employ a cleaner to help.
• Use long-handled dusters, mops and dustpans where possible to avoid stretching and bending.
   

Shopping

• If possible, ask someone to do your shopping for you.
• Use a delivery service. Most large supermarkets offer online shopping which can be delivered to your home.
• Make a list before you start, so you do not waste energy or time.
• Use a shopping trolley so you do not need to carry a heavy basket. A wheeled shopping bag may also be helpful when shopping and getting things home.
• Shop at less busy times.

Childcare

If you have a family, you might find it difficult to look after them while coping with fatigue. This can be especially upsetting when you are unable to do your usual family activities. To make things a bit easier you could do the following:

• Explain to your children that you feel tired often and will not be able to do as much with them as before. You may be surprised at how well they respond.
• Plan activities with your children that you can do sitting down. For example, you could read, play board games or do a puzzle.
• Try to plan activities where there are places for you to sit down while the children play.
• Try to avoid carrying small children. Use a pram or pushchair instead.
• Try to involve your children in some household tasks.

Driving

Driving can be difficult and dangerous if you feel very tired. You may be less alert than normal, and less able to concentrate. Your reaction time will also be reduced.

• Do not drive if you feel very tired.
• If possible, ask a family member or friend to drive you.
• If you need to get to hospital appointments, ask your nurse or doctor if there is any hospital transport available so that you do not have to drive
• If you have to drive, plan your trip for when you know you usually feel more alert. It may also help to avoid driving at times when the roads are busiest.
• If you feel yourself falling asleep while driving, stop in a safe place and take a break.

Physical Activity and Exercise

There’s good evidence that physical activity, such as gentle strengthening exercises combined with some walking, can help to reduce the symptoms of fatigue. Being active may help to boost your appetite and give you more energy. It can also improve your general well-being, so it’s important to try to exercise a bit, even if you don’t feel like it. It’s best to try to get a good balance between being active, exercising and getting plenty of rest.

Before you start to do any physical activity or increase the amount you do, it’s important to get advice from a healthcare professional. Remember that some exercise is always better than none, but try to increase your level of activity and build up the amount of exercise you do a bit at a time.

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