One of the most common and frustrating side effects of breast cancer treatment is fatigue. It’s not the kind of tiredness that can be fixed with a nap or a good night’s sleep—it’s a deep, pervasive exhaustion that can make even the simplest tasks feel overwhelming. Managing fatigue can be challenging, but there are effective ways to combat it and improve your energy levels during treatment. Here are some of the best strategies to help fight fatigue while battling breast cancer.

1. Prioritize Rest and Sleep

While it may seem obvious, getting adequate rest is one of the most important ways to fight fatigue. Cancer treatment can disrupt your body’s natural rhythm, making it difficult to fall asleep or stay asleep. Focus on creating a restful environment by maintaining a regular bedtime routine, keeping your bedroom cool and dark, and avoiding screens before bed.

If sleep still feels elusive, try relaxation techniques like deep breathing or meditation to help calm your mind and prepare your body for rest. I found an app that helped me do a bedtime meditation and it helped me fall asleep.

Tip: Don’t hesitate to take short naps during the day if needed, but avoid long naps that can interfere with your nighttime sleep.

2. Maintain a Balanced Diet

What you eat has a significant impact on your energy levels. Eating a balanced diet rich in nutrients can help fight fatigue and support your body during treatment. Focus on consuming a variety of fruits, vegetables, lean proteins, and whole grains to provide your body with the fuel it needs to keep going. Staying hydrated is also key, as dehydration can exacerbate feelings of tiredness.

Tip: Try eating smaller, more frequent meals to keep your energy levels stable throughout the day, and avoid excessive sugar and processed foods, which can lead to energy crashes.

3. Stay Active with Gentle Exercise

It may sound counterintuitive, but staying physically active—even in small ways—can help reduce fatigue. Gentle exercises, such as walking, stretching, or yoga, can increase your energy, improve circulation, and help you feel more refreshed. Regular movement can also boost your mood and reduce anxiety, which can further alleviate feelings of exhaustion. I made sure to exercise every day during treatment even if the workouts were short.

Tip: Listen to your body and avoid overexerting yourself. Even 10 to 15 minutes of light exercise can make a big difference in your energy levels.

4. Manage Stress and Anxiety

Living with breast cancer brings its own set of emotional challenges, and stress and anxiety can contribute to feelings of fatigue. Finding healthy ways to manage stress can improve your energy levels and overall well-being. Activities such as meditation, deep breathing, journaling, or talking to a counselor can help you manage the emotional burden of cancer treatment.

Tip: Set aside time each day to practice mindfulness or engage in relaxing activities that bring you peace. Reducing mental stress can have a powerful impact on your physical energy.

5. Pace Yourself and Accept Help

One of the most important things to remember during cancer treatment is that you don’t have to do everything yourself. It’s okay to ask for help when you need it—whether it’s from family, friends, or even community resources. Prioritize the activities that matter most to you, and pace yourself by breaking tasks into smaller, manageable steps.

Tip: If you have a busy day ahead, plan rest breaks to conserve your energy. It’s perfectly fine to say “no” to non-essential tasks or to delegate responsibilities when you’re feeling too tired.

6. Stay Hydrated

Fatigue is often worsened by dehydration, which can be an overlooked cause of low energy levels. Ensure that you’re drinking enough water throughout the day to keep your body hydrated and functioning properly. Here are different ways to flavor your water to increase water intake: The Healthiest Ways to Flavor Your Water. You can also incorporate hydrating foods such as watermelon, cucumbers, and oranges to boost your fluid intake.

Tip: Keep a water bottle handy and sip on it throughout the day.

7. Listen to Your Body

Perhaps the most important way to manage fatigue is to truly listen to your body. Some days you may feel stronger and more energetic, while other days your body will tell you to rest. Pay attention to those signals and respond accordingly. Pushing yourself too hard can make fatigue worse, so give yourself permission to slow down when necessary.

Tip: Keep a journal of your energy levels, sleep patterns, and activities. Tracking how you feel can help you identify patterns and make adjustments to your routine.

8. Consider Complementary Therapies

Many people undergoing breast cancer treatment find relief from fatigue through complementary therapies such as acupuncture, massage, or aromatherapy. These therapies can promote relaxation, reduce stress, and improve overall energy. Talk to your healthcare team to see if these options are safe and appropriate for your treatment plan.

Tip: If you’re considering complementary therapies, make sure to work with licensed and experienced practitioners who have experience working with cancer patients.

9. Talk to Your Healthcare Team

If your fatigue is severe or doesn’t improve with lifestyle changes, it’s important to discuss it with your healthcare team. There may be underlying factors, such as anemia or thyroid issues, contributing to your exhaustion. Your doctors can help identify the cause and recommend treatments or adjustments to your care plan to help you feel better.

Tip: Don’t wait to bring up concerns about fatigue—there may be solutions your healthcare team can offer to help alleviate your symptoms.

Conclusion: Be Kind to Yourself

Fatigue during breast cancer treatment is real, and it can feel overwhelming. However, by making adjustments to your routine, managing your stress, and prioritizing rest and nutrition, you can combat fatigue and find ways to regain your energy. Above all, remember to be kind to yourself. Cancer treatment is a challenging journey, and it’s okay to slow down and take care of yourself. You deserve rest, support, and care as you focus on your health and healing.

Fatigue may be a part of the battle, but with patience and persistence, you can find ways to manage it and reclaim your strength.