Return to Campus Special Edition 5
Fatigue and Tiredness
CONCERNS
"I worry about my ability to go the distance on a full day of work."
"Ive been feeling tired during most of the day and have got used to having afternoon naps at home. What if I need naps at work?"
"My sleep pattern still does not feel quite right and I worry my tiredness at work will be a problem."
"Since lockdown my body has felt ten years older and I feel like I might have long-covid. How does this get managed at work?"
PROBLEMS
- Concern about tiredness and overload when back on campus
- Managing vague symptoms that worry you
- Not lasting a whole day of working
- With commuting on top of working it may be too tiring
- Quality of my work may suffer
- Performance will be poorer while tired
- My manager might not understand my tiredness
- How long will this all last?
- Could I have long covid?
- 10. What do I do?
TIPS
- Understand how the return to campus may affect you physically & mentally (tiredness, overload, ‘running out of steam”)
- Understand how physical symptoms and emotions are linked (e.g. we notice more aches and pains when we are tired or distressed)
- Fatigue cannot be “outrun” and will catch up with all of us
- Initially pace your activity with goals and aim for some gradual increases
- You are the best judge of your own energy / fatigue levels
- Physical fatigue and psychological fatigue are linked - be aware of each of them in your body
- Nobody is yet sure about long covid and the clinical picture of how it manifests and what makes some vulnerable more than others
- Take a rational approach to your symptoms and keep a diary / log if it helps make sense of things
- Measure your fatigue with self-completion scales (eg the Chalder Fatigue Scale)
- Talk to line managers about tiredness and flexible working
- Set small goals and gradually increase them
- Pace yourself, use rest periods sensibly
- Relax every couple of hours.
- Even 10-12 minutes of rest and sitting down can be restorative
- Take regular short breaks but often (every hour)
- Set manageable goals for your workload
- If possible take power naps / more rests during the day
- Try to make sure your sleep routine is working, and make changes if not
- Good sleep hygiene can include baths, relaxing, a soothing bedroom, aromatherapy, visualisation
- Do not rely on alcohol or medication to help sleep
- Use relaxation to help stay calm
- Remember you can access tests, Gp advice and advice from HR
- Miscellaneous - things you were afraid to ask
- Tell yourself things are improving and will continue to do so
- See your GP if fatigue levels persist
- The University can provide guidance on fatigue management via the Employee Assistance Programme
- Seek out occupational health assessments to help keep you fit in work
- If commuter driving make sure you are fit and rested enough to drive
- Some tiredness may be expected while we change our working routines, but check excessive fatigue and tiredness with your GP