Fatigue is common after viral infections like COVID-19. Most people recover after 2 to 3 weeks.
Fatigue is feeling like you lack energy. It is different from usual tiredness because it is not relieved by sleep and rest. Doing things such as washing, dressing or going for a short walk can be exhausting.
Your recovery may take time. Symptoms of fatigue can come and go as you recover.
There are things you can do to help:
- conserve your energy as you recover
- manage your fatigue over time
Symptoms of fatigue
Symptoms of fatigue include:
- feeling exhausted or weak after activities that you used to do with little effort
- feeling weary or sleepy even after rest or sleep
- finding it hard to concentrate or do more than 1 thing at a time
- falling asleep for small amounts of time in a way that is unusual for you
- becoming more irritable or frustrated than usual
- feeling other symptoms get worse after activity
- lacking your usual 'get-up-and-go' or motivation to do your usual tasks
Symptoms of fatigue can change from day-to-day. Some days can be better or worse than others.
You can have fatigue while recovering from COVID-19 even if your illness was mild. If you were in hospital and had to stay in bed, you will need time to rebuild strength in your muscles.
Some people have fatigue for weeks or months after COVID-19. We're still learning about the long-term effects of COVID-19.
Memory and thinking problems after COVID-19
Managing fatigue at the start of your recovery
As you recover from a COVID-19 infection, your energy needs may fluctuate from day to day and hour to hour.
It's important to:
- eat well
- have a healthy sleep routine
- drink plenty of water to keep hydrated
Difficulty sleeping is common when recovering from COVID-19. Talk to your GP if you need help getting better sleep.
If you feel sleepy or drowsy when driving, stop, park in a safe place and take a nap for 15 minutes.
It is good to do some physical activity if you do not feel worse afterwards. Take your time and talk to a healthcare professional if you are unsure about starting to exercise.
Exercise while recovering from COVID-19
Conserving your energy
To conserve your energy you can try to:
Do
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organise your home so that the items you use a lot are close to you
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do activities that you are comfortable doing - if a task is difficult, stop and change what you are doing
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start with simple activities such as making a sandwich or going for a 5-minute walk
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break down activities into smaller tasks with rest breaks
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rest between tasks, even if you think you do not need to
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spread out tasks over the day or week - plan a routine to avoid doing too much at the same time
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do a little more each day but avoid overdoing it - focus on things that you have to do or are important to you
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ask for help with tasks if you need it - this can also give you time to do things you enjoy
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wait an hour or more after eating before exercising
How to plan, prioritise and pace your activities
There are ways to make day-to-day tasks easier as you recover:
Managing fatigue over a longer time
Some people experience fatigue for weeks or months after COVID-19.
If you were in hospital and had to stay in bed, you may need more time to recover. But you can have severe fatigue even if you were not in hospital.
Non-urgent advice: Talk to your GP if your fatigue:
- gets worse instead of better
- does not improve after 4 weeks
- is worrying you or affects your day-to-day life
- lasts a long time after light activities
They can rule out any other condition that could be causing your tiredness. They may refer you to an occupational therapist or physiotherapist to help you manage your fatigue.
Using an activity diary
If you are finding it difficult to recover from fatigue, keep an activity diary for 1 or 2 weeks.
Note what you do during the day and how you feel afterwards. Include when you have good days too.
Mental and emotional activities can have an impact on fatigue as much as physical activities. So include all types of tasks such as completing a form or dealing with a child's temper tantrum.
Sometimes fatigue can happen a day or 2 after an activity.
The activity diary will help you to:
- understand the effects of different activities on your fatigue - for example, you may feel tired after preparing a meal but have more energy after talking to a friend
- get to know signs that you should slow down or stop before becoming exhausted
- plan, prioritise and pace your activities and create a routine that works for you
- explain to others what you can do and what happens if you do too much
- monitor your level of activity over time
Examples of signs you should slow down or stop an activity
While you are recovering it's important not to try and 'push through' and do too much.
Recognising early signs that your fatigue is getting worse can help you know when to rest and avoid becoming exhausted.
These signs are different for everyone, but some examples include:
- physical changes such as your limbs feeling heavier, muscle twitches, aches, or nausea
- difficulty processing information such as having to re-read sentences or being unable to find words
- feeling irritable or wanting to be alone
- feeling more sensitive to light or noise
- zoning out or not hearing what others are saying
- feeling tired but having trouble sleeping
Resting effectively
You will need less total rest if you take short and frequent rest breaks. If you wait until you are exhausted to rest, it will take much longer to recover.
Naps can disrupt your sleep at night. Try to have more effective rest breaks during the day instead of naps.
Some people may need naps during the day if they cannot get enough sleep at night. Talk to your GP, occupational therapist or psychologist if you are having trouble sleeping.
It is also important not to get too much rest. Getting too much rest over time can affect your motivation, sleep and muscle strength.
You can talk to your employer about what reasonable changes can help you find rest at work.
Even short breaks like going to get a glass of water after a meeting or video call can help.
Increasing your activity levels
If you were referred to an occupational therapist or physiotherapist, talk to them before increasing your activity. They will help you to plan any increases in a safe way.
Matching your level of activity to your energy level and feeling confident is more important than how much you can do.
Progress may feel slow but be patient with yourself. Increase the length or intensity of your activities at your own pace.
Only increase when you:
- can maintain a level of activity without getting symptoms
- are confident you can do a bit more
To manage increases in activity:
- Plan - use your activity diary to plan, prioritise and pace your everyday activities.
- Do - slowly add small increases into your routine, for example, making a more complicated meal or reducing a rest break between a standing and sitting task.
- Check - note any impact the increase has on you during the activity or in the 2 days after.