How Anxiety Can Lead to Fatigue
It's common for people with anxiety to frequently feel tired or exhausted. Anxiety is a condition that puts both your mind and body in a heightened state of stress, which can be draining over time. In this article, we'll explore the link between anxiety and fatigue and provide tips on how to fight anxiety fatigue.
The Stress Response and How It Causes Fatigue
When you experience anxiety, your body goes into fight-or-flight mode, releasing stress hormones like cortisol and adrenaline. This prepares your body to respond to perceived threats. While this stress response is useful in dangerous situations, chronic anxiety keeps your body in a constant state of high alert.
Being on high alert is taxing for both the mind and body. The extra effort it takes to maintain this anxious state leads mental and physical exhaustion over time. As a result, anxiety and fatigue often go hand-in-hand.
Common Causes of Anxiety That Can Induce Fatigue
Many different types of anxiety can cause you to feel worn out or tired. Some examples include:
- Generalized anxiety disorder (GAD) - Excessive worrying about everyday things.
- Social anxiety disorder - Extreme fear around social situations.
- Panic attacks - Sudden periods of intense fear or discomfort.
- Obsessive compulsive disorder (OCD) - Unwanted, intrusive thoughts and repetitive behaviors.
- Post-traumatic stress disorder (PTSD) - Anxiety stemming from a traumatic event.
As these anxiety conditions keep your body in an elevated state of arousal, physical and mental fatigue often follow.
Other Factors That Can Worsen Anxiety Fatigue
In addition to chronic stress, other issues that often accompany anxiety can further worsen fatigue. These include:
- Poor sleep - Anxiety often disrupts sleep, decreasing much needed rest.
- Changes in appetite - Some people with anxiety eat more or less than normal.
- Medication side effects - Anti-anxiety meds can sometimes cause fatigue.
- Overexertion - Anxious people tend to take on too much, leading to burnout.
- Avoiding activities - Anxiety sufferers may isolate themselves, resulting in even poorer sleep quality and mood.
Tips to Overcome Anxiety Fatigue
If anxiety is draining your energy, don't lose hope. There are many effective ways to tackle anxiety fatigue, including:
Get Moving
Exercise might be the last thing you feel like doing when exhausted. But being more active can greatly reduce anxiety while boosting energy levels. Aim for at least 30 minutes per day of heart-pumping activity like brisk walking, jogging, biking, or circuit training.
Challenge Anxious Thoughts
Anxiety perpetuates fatigue by flooding your mind with distorted, catastrophic thoughts. When you feel anxiety creeping in, pause and challenge the irrational narrative running through your head. Replace doomsday thinking with calm, rational responses to bring yourself back into balance.
Try Relaxation Techniques
Practicing regular relaxation habits directly opposes your bodys anxious stress response. Effective options include deep breathing, progressive muscle relaxation, meditation, visualization, yoga, tai chi, listening to calming music, spending time in nature, or doing gentle stretching. Even 5-10 minutes per day can make a difference.
Improve Your Sleep Habits
Quality rest plays a vital role in controlling anxiety and fatigue. Make getting adequate sleep a priority by setting a regular sleep schedule, limiting blue light exposure before bedtime, avoiding stimulants, and implementing calming bedtime rituals like journaling, gentle music or reading.
Watch What You Eat And Drink
A healthy, balanced diet provides energy while an unhealthy diet promotes fatigue. Limit sugar, simple carbs and processed foods which cause energy crashes. Emphasize vegetables, fruits, whole grains, legumes, nuts/seeds and lean protein to give your body - and mood - a lift.
Seek Social Support
Isolation often aggravates anxiety and exhaustion. Make an effort to socialize, even when you dont feel up to it. Plan video chats or safe in-person visits with positive people who uplift you. Share your feelings to reduce loneliness and anxietys stranglehold.
When To See A Professional for Anxiety Fatigue
Implementing lifestyle changes and self-care tools allows many people to successfully manage anxiety fatigue on their own. However, seeking outside support can be extremely helpful for more severe or persistent cases of exhaustion and mental distress. The following are signs it may be time to get professional assistance:
- Fatigue or anxiety symptoms are profound and unrelenting
- Symptoms prevent you from performing daily responsibilities
- Significant changes in sleep, appetite or weight
- Inability to control worrying thoughts
- Thoughts of death, self-harm or suicide
Seeking help is a sign of strength, not weakness. A mental health professional can assess whats causing your fatigue, provide an accurate diagnosis if needed, and discuss treatment options. These may include therapy, medication, stress management techniques, dietary changes, lab testing for deficiencies, treatment for underlying conditions contributing to fatigue, or other interventions tailored to your situation.
Coping with Anxiety and Fatigue
Battling chronic exhaustion while struggling with anxiety symptoms like panic attacks, worry and muscle tension is exceptionally difficult. Compassion, gentleness and patience towards yourself are vitally important while implementing positive habits and lifestyle adjustments at your own pace.
Anxiety-caused fatigue and body exhaustion significantly disrupt many areas of life. But know that you are not alone on your healing path. Numerous supportive tools and treatments exist, along with an empathetic community of those working to overcome similar challenges. There is hope for renewing your energy, reclaiming calm, and living the fulfilling life you desire.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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