Struggling with long term chronic fatigue? here are tips to help you improve and regain energy and w

Learn how to regain balance, improve energy and stop the chronic fatigue that is running amok.

5 Practical Ways to Manage Long-Term Fatigue Without Feeling Overwhelmed

Living with persistent fatigue can feel overwhelming, but small, manageable changes can make a significant difference. Here are five practical strategies to support your energy levels and overall well-being.

1. Prioritise Gentle Activity Over Pushing Through

When you're feeling exhausted, it's tempting to push through tasks out of frustration or necessity. However, this often leads to "boom-and-bust" cycles, where short bursts of activity are followed by crashes.

Tip: Break tasks into smaller chunks, and rest when the body has had enough. Think of moving as an exercise in " if you don't use it you lose it". It is GOOD to move so be joyful as you do any steps.

2. Support Your Nervous System with Mindful Practices

Chronic fatigue is often linked to nervous system dysregulation. Calming techniques can help shift your body into a more restorative state.

Tip: Try deep breathing exercises, gentle stretching, or mindfulness meditation for just 5-10 minutes daily. Consistency is key to experiencing benefits. Be mindful in between exercises which system you are activating- are you feeling like you are surviving and in trouble or proud of your successes?

3. Create a Consistent Sleep Routine

Sleep disturbances are common with long-term fatigue. While sleep alone may not "fix" fatigue, improving sleep quality can support your body's natural recovery processes.

Tip: Aim for a regular bedtime, reduce screen time an hour before sleep, and create a calming bedtime routine to signal to your body that it's time to rest. Be as close to natures way as possible- have fresh air, sleep when it is dark if possible and focus on resting in bed as a really good thing- you don't have to be asleep to benefit. It is good to do a gratitude exercise as you go to bed- thank ful for what you have- focus on how privileged you are to have a bed to lie in, a home to shelter from storms and so much more that others cannot take for granted.

4. Focus on Nourishment, Not Perfection

Nutrition plays a vital role in managing energy levels. While restrictive diets can add stress, focusing on balanced, nourishing foods can provide steady energy.

Tip: Prioritise whole foods, stay hydrated, and eat regular, balanced meals to avoid energy crashes. Eat fresh fruit, fresh vegetables, pulses, nuts and beans as well as meat if you are not vegetarian; aim for 30 different plants including spices each week. New research shows this is key to developing healthy microbiomes and therefore the immune system. ( see Tim Spector and the Zoe project).

5. Reframe Your Mindset Around Progress

It's easy to feel discouraged when progress is slow. Shifting your perspective can reduce stress and help you notice subtle improvements.

Tip: Celebrate small wins, like having a good outcome, completing a simple task, or feeling slightly more energised. These moments are signs of progress.NEVER dismiss successes no matter how small. If you can crawl to the toilet where you had been bedridden then CELEBRATE! This is a huge win!

At Reset to Thrive, I offer personalised guidance to help you navigate fatigue with practical, compassionate support. You don’t have to manage this alone—small changes can lead to meaningful improvements over time. We have free group support, free community support and I run regular webinars to take you through the Reset to Thrive programme.

Categories: : Wellness