Coping with side effects

• Ask about changing your hours to arrive later if you have fatigue in the morning, or leave early if you’re tired in the afternoon.
• Plan meetings for times you tend to have more energy.
• Discuss your priorities with your manager to ensure you save your energy for the most important tasks.
• Ask permission to take breaks when you need to. Find a quiet place where you can rest and relax. If this isn’t possible, get some fresh air or take a short walk.
• Ask your employer if they can give you a parking space. Find out if you are eligible for a disability parking permit.
• If you don’t have the energy for physical tasks (e.g. lifting, driving), ask colleagues for help.
• Work from home if you can and rest when you need to.
• Save energy for work (e.g. get help with housework or have groceries delivered).
• Eat well and take care of your body. Regular exercise can help improve your mood and energy.
• Prioritise important or meaningful activities.
• Ask an occupational therapist or physiotherapist for ways to manage fatigue.

For more information, see Fatigue and cancer and listen to Cancer Council's podcast episode Managing Cancer Fatigue.

• Get plenty of sleep. Deep sleep is important for memory and concentration.
• Keep a diary or set reminders on your phone.
• Carry a small notepad or use your phone to jot down things to remember.
• Make lists to keep track of things to do. Complete tasks one at a time rather than multitasking.
• Refer to project plans, documents and meeting minutes to jog your memory.
• In a noisy office, try noisecancelling headphones or headphones with rain sounds (and explain why you’re doing this).
• Let your manager know you may need more time to finish tasks and discuss realistic deadlines.
• Plan to do things that need concentration when you are most alert.
• If possible, let calls go to voicemail and return them when you’ve had time to prepare your response.
• Talk to an occupational therapist about ways to improve your memory and your thinking, such as concentration, information processing, decision making and judgement.

For more information, see Changes in thinking and memory.

• Take anti-nausea medicine as prescribed by your doctor before your treatment session.
• Sip on fluids throughout the day. If you don’t like plain water, try flavoured water or tea. Peppermint, ginger or weak black tea can be soothing. You can also try sparkling water, lemonade or ginger ale.
• Avoid strong smells. Keep your distance if co-workers are eating strong-smelling food. If you work in the food, hairdressing or construction industries and are affected by strong smells, ask for other tasks.
• Chew gum or suck on ice cubes throughout the day.
• Try eating food with ginger, which can improve nausea.
• An empty stomach can make your nausea worse. Eat something before going to bed or soon after getting up in the morning. Eat small meals and snacks regularly. Try nibbling on plain crackers or biscuits.
• Breathe deeply and gently through your mouth if you feel like you’re going to vomit, or go outside for some fresh air.
• Keep a sick bag close to you or sit near the bathroom so you can get there quickly if needed.
• Work from home or take leave if you feel too sick.

Listen to Cancer Council's podcast episode Appetite Loss and Nausea.

• Let others know that you are more likely to get infections. Your employer can remind staff it’s important to stay at home when they are sick.
• If you work in an open-plan area, move to an office or an isolated desk during treatment and recovery.
• Wear a mask at work and on public transport.
• Work in a well-ventilated space and social distance.
• Keep your workspace clean, especially if you share a desk or car. Wipe down the phone, keyboard, desk and mouse regularly and clean the steering wheel, handles and radio console.
• Prepare and store food properly to avoid foodborne illness and food poisoning.
• Arrange to have video or teleconferences instead of face-to-face meetings. Work from home if you can.
• Ask your doctor about flu and COVID-19 vaccines. Tell HR or your manager if you think you have caught something at work for health and safety and insurance purposes.
• If possible, take time off if you work in hospitality, health care or childcare, especially if your immunity is low (e.g. low white cells).
• Wash your hands before eating and drinking, and after taking public transport and using the toilet.
• Clean and cover wounds to prevent infection. Report any injury to HR for work health and safety reasons.

• Talk about the changes. If you don’t openly acknowledge that you look different, people may avoid you because they don’t know what to say.
• Ask your manager to discuss your appearance with co-workers if you don’t feel comfortable doing it.
• Be prepared for co-workers to ask questions.
• Answer questions directly or say that you would prefer not to discuss it.
• Set boundaries for any topics or questions that make you uncomfortable.
• Consider a wig, beanie, cap or scarf if you’ve lost your hair and feel uncomfortable being bald at work. Some state and territory Cancer Councils offer a free wig service – call Cancer Connect on 13 11 20 for more details.
• Consider registering for a Look Good Feel Better workshop to help you manage treatment-related changes in appearance. Call 1800 650 960. They also have Home-Delivered Confidence Kits and online workshops available.