Does anxiety make you tired

BY Thomas
Does anxiety make you tired

Anxiety triggers a surge of hormones that can leave you feeling completely wiped out and exhausted. Although this crash is usually short-lived, the sense of tiredness can linger even after you’ve had some rest. If you frequently experience anxiety, you might find yourself familiar with this emotional cycle: something triggers your stress, like an upcoming test, an unexpected bill, or a personal conflict, and the anxiety begins to build.

As your stress levels rise, so do the physical symptoms—your heart races, your breathing quickens. Once the stressful situation passes, you might suddenly feel so fatigued that you could fall asleep right then and there. This sudden drop in energy is common, but even when anxiety is more of a constant, low-level presence, rather than a dramatic rise and fall, it often comes with a persistent feeling of tiredness.

Is there a connection between anxiety and feeling constantly tired?

Scientific research suggests that anxiety and fatigue are indeed linked. Prolonged anxiety can strain your body and mind, leading to ongoing exhaustion. Understanding this link can help in managing both conditions more effectively, possibly by incorporating relaxation techniques, exercise, or speaking with a healthcare professional to develop a comprehensive treatment plan.

What impact does anxiety have on the body?

Anxiety is that uneasy feeling of fear or worry that can crop up due to a stressful event or even just the thoughts you have about it. Sometimes, this anxiousness appears without any clear reason at all. When you sense a threat, your body kicks into high gear. The hypothalamus, pituitary, and adrenal glands release a flood of hormones to get you ready to fight, flee, or freeze.

This hormonal surge can lead to a variety of physical symptoms, such as:

– Shaking
– A racing heart
– Chest pain
– Rapid, shallow breathing
– Dry mouth
– Muscle tension
– Dizziness
– Nausea
– Diarrhea

With all these intense reactions happening at once, it’s no wonder you feel tired after experiencing anxiety. You might find yourself feeling relieved once the anxiety passes, but also completely drained or even exhausted. Typically, a good night’s sleep can help recharge your energy levels. However, there are times when the weariness lingers longer than you’d prefer, making it important to find ways to manage anxiety effectively. This could include relaxation techniques, regular exercise, or seeking support from a mental health professional to help keep anxiety in check and restore your energy more quickly.

Anxiety and fatigue

Fatigue is a constant feeling of tiredness that can affect your mind or body. It often feels like you’re running on empty, with little energy, motivation, or strength to get through the day. According to a survey conducted by the Centers for Disease Control and Prevention, women tend to report feeling fatigued more frequently than men.

There are many physical conditions that can lead to fatigue, such as:

– Cancer
– Arthritis
– Diabetes
– Sleep disorders
– Stroke
– Infections

Besides these physical causes, fatigue is also linked to various psychological factors, including:

– Grief
– Stress from work or finances
– Depression
– Anxiety

Understanding the source of fatigue is important in finding effective ways to manage it. Addressing both the physical and emotional aspects can be key to regaining energy and improving overall well-being. This might involve medical treatment, lifestyle changes, or seeking support for stress and emotional challenges. Taking steps to balance rest with activity and prioritizing mental health can make a significant difference in combating fatigue.

Is it adrenal fatigue?

“Adrenal fatigue” is a term often mentioned to explain the tiredness that can result from ongoing stress and anxiety. The idea is that your adrenal glands, which are responsible for producing stress hormones, could become overworked and lead to feelings of exhaustion. However, a comprehensive review conducted in 2016, which analyzed 58 different studies, found no scientific evidence to support the concept of adrenal fatigue as a medical condition.

This doesn’t mean that your exhaustion isn’t genuine or that your experience isn’t valid. Rather, it suggests that the root cause of your fatigue might not be due to your adrenal glands being worn out. Fatigue can have many other causes, both physical and psychological, that might better explain what you’re feeling.

Understanding that fatigue can stem from various factors is important in finding effective ways to address it. It might be beneficial to explore other potential causes such as sleep issues, nutritional deficiencies, or emotional stressors. Consulting with a healthcare provider can help in identifying the underlying reasons for your fatigue and developing a suitable plan to manage and alleviate it.

Anxiety and poor sleep

Anxiety can significantly impact your sleep, making it hard to fall asleep initially or causing you to wake up frequently during the night due to worry. This disruption in sleep can leave you feeling especially tired during the day. The connection between anxiety and sleep is quite intricate; anxiety can disturb your sleep, and poor sleep can, in turn, increase feelings of anxiety.

A 2019 study found that people with insomnia were nearly 10 times more likely to experience anxiety compared to those who slept well. This highlights how closely linked these two issues are, creating a cycle that can be challenging to break.

Additionally, those who work night shifts face their own set of challenges. Research has shown that night shift workers are at a higher risk for sleep problems because their natural sleep cycles, or circadian rhythms, are thrown off balance. This disruption can make them more susceptible to anxiety disorders.

Addressing these issues often requires a holistic approach, including good sleep hygiene practices, stress management techniques, and possibly professional help. By understanding and tackling the root causes, you can work towards better sleep and reduced anxiety, improving overall well-being.

Long-term health effects

Long-term exposure to stress and anxiety can have numerous negative effects on both your brain and body. Researchers have discovered that enduring stress can lead to several issues, including:

– Impaired memory
– Poor judgment
– Mood disorders
– A weakened immune system
– Heart-related problems
– Gastrointestinal disturbances

Moreover, ongoing anxiety and stress are linked to chronic fatigue syndrome, a condition where you feel persistently tired, regardless of how much rest you manage to get. This syndrome underscores how deeply stress can impact your overall health, affecting your ability to function day-to-day and reducing your quality of life.

Addressing chronic stress involves recognizing these impacts and taking steps to manage your stress levels. This might include incorporating relaxation techniques, seeking therapeutic support, making lifestyle changes, or finding ways to balance work and rest. By proactively managing stress, you can work to mitigate its effects and improve both your mental and physical health over time.

Managing fatigue that stems from anxiety involves addressing both the anxiety itself and making lifestyle adjustments to boost your energy levels. Here are several strategies that might help:

Regular Exercise

Engaging in regular physical activity can play a crucial role in reducing anxiety. A systematic review from 2022 suggests that exercise can lead to small to moderate improvements in reducing fatigue and boosting energy and vitality. The CDC recommends aiming for at least 150 minutes of moderate physical activity each week. This can include activities like brisk walking, cycling, or swimming, which help release endorphins and improve mood.

Diet Changes

Maintaining a balanced diet is essential for sustaining energy throughout the day. Incorporating lean proteins, plenty of fruits and vegetables, and whole grains into your meals can support your nutritional needs and keep your energy levels steady. For those experiencing anxiety, it might be helpful to cut back on stimulants like caffeine, as they can heighten anxiety and disrupt sleep. Reducing caffeine intake can also lead to better rest at night, which contributes to feeling more energized during the day.

Get Enough Sleep

Anxiety can often lead to restlessness and difficulty sleeping, which exacerbates fatigue. To improve sleep quality, try the following tips:

  •  Establish a regular sleep schedule by going to bed and waking up at the same time each day.
  • Keep your bedroom quiet and cool to create a comfortable sleep environment.
  •  Avoid large meals and alcohol close to bedtime, as they can disrupt sleep.
  • Limit screen time before bed to help your mind wind down.

Experts recommend aiming for at least 7 hours of sleep each night to feel rested and rejuvenated.

Cognitive Behavioral Therapy (CBT)

CBT is a therapeutic approach that helps individuals with anxiety develop new ways of thinking, reacting, and behaving in various situations. By learning these new habits, people can lower their anxiety levels, which may, in turn, alleviate symptoms like fatigue. CBT can be a valuable tool in changing thought patterns and behaviors that contribute to anxiety.

Medication

In some cases, medication may be necessary to help manage anxiety and its symptoms. A doctor might prescribe medications such as:

– Antidepressants
– Anti-anxiety medications, like benzodiazepines
– Beta-blockers

These medications can be effective in reducing anxiety and its related fatigue, but they should be used under the guidance of a healthcare professional.

Combining these strategies can help manage fatigue related to anxiety more effectively. It’s important to consult with healthcare providers to tailor an approach that suits individual needs and circumstances.

When to get help

If anxiety starts to disrupt your daily life—affecting your sleep, straining your relationships, or hindering your ability to function effectively—it’s important to consider seeking help from a healthcare professional. While occasional anxiety is a normal part of life, when it becomes overwhelming or persistent, it can lead to significant health issues if not addressed.

Reaching out to a healthcare provider can be a crucial step in understanding and managing your anxiety. A professional can help identify any underlying causes and work with you to develop a treatment plan tailored to your needs. This plan might include therapy, lifestyle changes, or medication, depending on the severity and nature of your anxiety.

It’s essential to remember that seeking help is a positive step towards improving your well-being. Early intervention can prevent anxiety from escalating and help you regain control over your life. Prioritizing your mental health is just as important as taking care of your physical health, and professional support can provide the guidance and tools you need to manage anxiety effectively.

Summary

Anxiety and fatigue often occur together, with fatigue being a common symptom of various anxiety disorders. These disorders can leave individuals feeling physically and mentally exhausted, not just from the anxiety itself but also from other related symptoms.

Fatigue can also arise from different sources, such as insufficient sleep, underlying medical conditions, or nutritional deficiencies due to inadequate access to healthy food.

To determine whether fatigue is linked to anxiety or another cause, consulting with a healthcare professional is advisable. They can help identify the root cause and suggest appropriate management strategies. This may include therapy, lifestyle changes, or medication to address anxiety, which can, in turn, alleviate fatigue and improve overall well-being.

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