10 Tips to Manage Fatigue at Work

Aside from pain, fatigue may be one of the most troublesome symptoms of arthritis. Arthritis-related fatigue can have many causes — from difficulty sleeping comfortably at night to the release of chemicals in the body as part of the disease process. 

Whatever its cause, fatigue can make it difficult to get to work in the morning, focus on and complete tasks throughout the day, and enjoy hobbies and time with your family. Fortunately, there are many ways to combat pain and boost your energy so you can do the things you value most. 

If you spend much or your day feeling physically and mentally drained and exhausted, here are 10 tips to try now. 

1. Start by speaking with your doctor. Fatigue can be a sign of uncontrolled arthritis or a side effect of medications. For that reason, it is wise to speak with your doctor if fatigue has recently started or worsened. A change in medications or your arthritis treatment plan may go a long way toward alleviating your fatigue. Fatigue can also be an effect of conditions that can go along with arthritis, such as anemia — a shortage of healthy red blood cells or hemoglobin in the blood — or fibromyalgia — a chronic condition characterized by widespread body aches and fatigue. Each of these conditions has its own treatment, which your doctor can prescribe.

2. Make sleep a priority. The foundation of combatting arthritis- and work-related fatigue is a good night’s sleep. Try to get seven to nine hours of quality sleep each night. Establish a consistent sleep schedule, create a relaxing bedtime routine, and make sure your sleep environment is conducive to rest. If pain makes it difficult to sleep at night or wakes you up in the night, experiment with different ways of configuring pillows to get comfortable and support joints, or speak with a physical therapist for specific suggestions. Also, ask your doctor about adjusting the timing of medications — for example, taking delayed-release pain medication before bedtime if pain wakes you up in the night, or taking a single of dose or prednisone first thing in the morning if it stimulates you and makes it hard to sleep. 

3. Stay hydrated. Dehydration can lead to fatigue, headaches and decreased concentration — especially if you work in a hot environment where you perspire. Keep a water bottle with you while you work and drink regularly throughout the day. This is particularly important if you have Sjӧgren’s syndrome — an arthritis-related condition that damages the tear- and saliva-producing glands, leading to dry eyes and mouth.  

4. Eat balanced meals. Eating the right foods can help maintain your energy levels. Choose balanced meals that include a mix of protein, healthy fats and complex carbohydrates. Avoid sugary snacks that can cause energy crashes. Instead snack on nuts, fruits and yogurt to keep your energy levels stable.  Choose and prepare foods in a way that helps fight inflammation. Learn more and download a free e-book with 23 recipes to tame inflammation. 

5. Take regular breaks. Sitting at your desk for long periods can lead to physical and mental fatigue. To fight fatigue, implement the 20-20-20 rule: Every 20 minutes, take a 20-second break and look at something 20 feet away to reduce eye strain. Additionally, use breaks to stand up, stretch or take a short walk to refresh your mind and body. If your workplace has an employee lounge or you are in an office with a door you can close, consider taking a short nap during longer breaks. Set a timer on your phone to wake you up in 20 or 30 minutes. Otherwise, you could fall into a deep sleep and feel groggy when you wake up. 

6. Be physically active. Physical activity can increase your energy levels and improve your mood. Integrate short exercises into your workday, such as a brisk walk during lunch or stretching exercises at your desk. Even a few minutes of movement can help rejuvenate your body and mind.

7. Adjust your workspace. An ergonomically designed workspace can reduce physical discomfort and poor posture that can exacerbate fatigue. If you don’t know if poor posture is contributing to fatigue, have a coworker use your cell phone to take photos of you sitting at your desk. Then share those with an occupational therapist who can offer suggestions for improving your workspace and your posture. 

8. Stay organized. Avoid hectic mornings that will call leave you exhausted before you ever reach the office by organizing clothing or anything you will need for work the night before. Organize your workspace to so that you can find and reach items easily, and eliminate workspace clutter, which can contribute to mental fatigue and decreased productivity. Use to-do lists and prioritize task to help stay on top of your responsibilities and reduce fatigue-causing stress. 

9. Connect with coworkers. When you’re fighting fatigue, even striking up a conversation with a coworker can require almost more energy than you can muster. But you might just find that chatting with colleagues can give you a mental boost. Building a supportive work environment can enhance your mood and energy levels.

10. Learn to manage stress. Concern over mounting medical bills, loss of mobility or your ability to continue working can lead to chronic stress, and chronic stress can be a drain on your energy. To reduce stress, practice stress management techniques such as deep breathing, mindfulness or meditation. Take a yoga class or find a relaxing hobby you enjoy. Taking time to relax and unwind can help you stay focused and energetic throughout your workday. If stress continues to rob you of energy — and joy — consider speaking with mental health professional.