Fatigue, marked by a deep sense of tiredness and low energy, isn’t just the result of a poor night’s sleep. It can also be a strong sign of underlying psychological stress. Anxiety, with its constant worry and tension, often contributes to this fatigue, leaving individuals feeling drained and powerless. This guide will explain why anxiety makes you feel so tired and offer ways to manage and reduce that exhaustion.
How does anxiety cause tiredness?
Anxiety can leave you physically tired through various means:
Constant hyperarousal
- Anxiety triggers the body’s fight-or-flight response, a primitive mechanism designed to respond to threats.
- In a state of anxiety, this response is continuously activated, leading to a state of hyperarousal.
- The body is always ‘on alert,’ causing rapid heart rate, elevated blood pressure, and increased muscle tension.
- Maintaining this readiness can be draining, resulting in fatigue once the adrenaline wears off.
Poor sleep quality
- Anxiety often disrupts sleep patterns, making it hard to fall asleep or stay asleep through the night. 1
- People with anxiety may experience restless sleep, frequent awakenings, or distressing nightmares.
- Even when sleep occurs, they wake up feeling tired. The lack of deep, quality sleep compounds fatigue, making individuals feel less refreshed after a full night’s rest.
Muscle tension
- Chronic anxiety involves prolonged muscle tension. 2 Individuals may subconsciously clench muscles or hold themselves tightly.
- This constant muscle tension can lead to exhaustion as the body expends energy to maintain these tight muscles, even without physical activity.
Emotional exhaustion
- The emotional toll of dealing with anxiety can be just as exhausting as physical strain.
- The mental effort required to manage persistent worry, fear, and anxiety consumes a significant amount of energy.
- Over time, this can lead to emotional burnout, where individuals feel tired, detached, and less capable of handling daily tasks.
Increased metabolic rate
- Anxiety can increase the body’s metabolic rate as part of the fight-or-flight response.
- This increase means the body burns energy at a faster rate, which can deplete energy reserves more quickly than usual, leading to feelings of tiredness and lethargy.
Coping behaviors
- People with anxiety may engage in behaviors that worsen fatigue.
- For example, they might consume excessive amounts of caffeine to combat tiredness, leading to a cycle of poor sleep and even more fatigue.
- Additionally, skipping meals or choosing less nutritious foods due to a lack of appetite or energy can lead to inadequate nutritional support for energy production.
Impact on cognitive functions
- Anxiety can also affect cognitive functions, such as concentration and memory. The constant worry can deplete mental resources, leaving a person feeling mentally fatigued. 3
- This fatigue makes it harder to focus and process information, adding to the overall sense of tiredness.
Respiratory patterns
- Anxiety can cause shallow, rapid breathing or hyperventilation, disrupting the body’s oxygen and carbon dioxide balance.
- This imbalance can contribute to tiredness and fatigue as the body struggles to maintain optimal physiological function.
What are the common symptoms of fatigue caused by anxiety?
Fatigue caused by anxiety disorder is characterized by a blend of physical, mental, and emotional symptoms that can affect your day-to-day life. Here are common symptoms of anxiety-induced fatigue:
Headaches and muscle pain
- Chronic anxiety can lead to tension headaches or migraines.
- This is often accompanied by muscle aches and pains throughout the body, further contributing to feelings of fatigue.
Memory problems
- Fatigue from generalized anxiety can affect short-term memory, making it difficult to recall recent information or conversations. 3
- This can add to feelings of frustration and decrease efficiency in daily tasks.
Persistent tiredness
- Despite adequate sleep, individuals may feel constantly weary and lack the energy to engage in their usual activities.
- This type of tiredness does not significantly improve with rest.
Lack of motivation
- Anxiety-induced fatigue can sap motivation, making even simple tasks feel overwhelming or unimportant.
- This can affect both personal and professional life, leading to procrastination and a drop in productivity.
Difficulty concentrating
- Mental fatigue makes it hard to focus and maintain attention on tasks.
- People might find their minds wandering more than usual or struggle to complete tasks that require sustained mental effort.
Irritability
- Low energy levels can increase frustration and irritability, especially in situations that require mental or physical exertion.
- People might find themselves more easily annoyed or quick to anger.
Physical weakness
- Muscular weakness without obvious cause can be a sign of fatigue from anxiety.
- Individuals might feel that their bodies are heavy and hard to move, similar to the exhaustion of intense physical activity.
Sleep disturbances
- Although fatigued, people with long-term anxiety may find it harder to sleep at night, and their sleep might not feel refreshing.
- They may also face issues like waking up frequently during the night or experiencing restless sleep.
How do you overcome tiredness linked to anxiety?
Overcoming tiredness linked to stress and anxiety involves addressing both the physical symptoms and the underlying anxiety itself. Here are ways to overcome anxiety-induced fatigue:
Improve the quality of your sleep
- Create a calming bedtime routine, keep a consistent sleep schedule, and make your sleeping environment comfortable and conducive to rest.
- Avoid stimulants like caffeine and screens close to bedtime.
Regular physical activity
- Engage in regular exercise, which can boost energy levels and improve mood.
- Activities like walking, yoga, or light aerobics can leave you feeling relaxed and are especially beneficial for reducing anxiety.
Mindfulness and relaxation techniques
- Practice mindfulness, meditation, or deep-breathing exercises to help lower anxiety levels and calm the mind, which can improve sleep quality and reduce fatigue.
- Progressive muscle relaxation can also help. Gradually tense and then relax different muscle groups to release tension and promote relaxation.
Nutritional support
- Eat a balanced diet of fruits, vegetables, lean proteins, and whole grains.
- Avoid high-sugar and high-fat foods that can lead to energy crashes.
Stay hydrated
- Drinking enough water is crucial as dehydration can increase feelings of fatigue.
- Aim to keep well-hydrated throughout the day to help reduce tiredness.
Limit stimulants
- Stimulants like caffeine can cause fatigue. Beverages like energy drinks contain high levels of caffeine and other stimulants that can disrupt sleep and increase anxiety.
- Reduce the intake of caffeine and other stimulants that can interfere with sleep and heighten anxiety.
Seek professional help
- If anxiety and fatigue are significantly impacting your life, consider talking to a mental health professional who can recommend therapies or medications to help manage anxiety symptoms.
- Joining a support group can provide shared experiences and coping strategies from others facing similar challenges.
Time management
- Focus on completing the most important tasks first to avoid feeling overwhelmed and stressed.
- Ensure you have time to relax and recharge. Avoid overcommitting and learn to say no to reduce stress.
What does anxiety do to your body?
Aside from fatigue, anxiety attacks can affect your body in different ways:
Cardiovascular system
- Anxiety increases heart rate and blood pressure, preparing the body for quick action.
- Constant anxiety can lead to palpitations and strain the heart and vessels.
- This increases the risk of coronary disease and strokes, especially when combined with other risk factors like smoking or a poor diet.
Respiratory system
- Anxiety often causes faster, shallower breathing. This can lead to shortness of breath and, in severe cases, hyperventilation, especially during panic attacks.
- Over time, these breathing patterns can worsen respiratory conditions like asthma.
Nervous system
- Anxiety prompts the release of stress hormones like adrenaline and cortisol, leading to symptoms such as dizziness, headaches, and tingling sensations.
- Chronic anxiety can disrupt neurological function, affecting mood and behavior over time.
Immune system
- While short-term anxiety can boost the immune response, chronic anxiety weakens it.
- This increases susceptibility to infections and slows illness recovery as the body’s resources are consistently drained.
Digestive system
- Anxiety can upset the stomach, causing symptoms like nausea, diarrhea, and stomach pain.
- Persistent anxiety can aggravate gastrointestinal conditions like irritable bowel syndrome (IBS) and may lead to chronic digestive problems.
Endocrine system
- Chronic anxiety can alter hormone levels, disrupting the endocrine system.
- This can affect metabolism and overall bodily functions, leading to weight gain, fatigue, and hormonal imbalances.
Final thoughts
Overcoming fatigue linked to anxiety involves practical steps and patience. Focus on improving sleep, reducing stress, and maintaining physical health.
Making these adjustments can improve your daily energy and overall well-being. If the fatigue persists and your anxiety worsens, professional guidance can provide additional support tailored to your needs.
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Sources
- 1. Wang, Y., Guang, Z., Zhang, J., Han, L., Zhang, R., Chen, Y., Chen, Q., Liu, Z., Gao, Y., Wu, R., & et al. (2023). Effect of sleep quality on anxiety and depression symptoms among college students in China’s Xizang region: The mediating effect of cognitive emotion regulation. Behavioral Sciences, 13(10), 861. https://doi.org/10.3390/bs13100861
2. Hodges, K., & Bourgeois, J. A. (2023). Muscle tension. In E. G. Meyer, K. L. Cozza, & J. A. Bourgeois (Eds.), The medical evaluation of psychiatric symptoms (pp. 213–238). Springer. https://doi.org/10.1007/978-3-031-14372-4_8
3. Lukasik, K. M., Waris, O., Soveri, A., Lehtonen, M., & Laine, M. (2019). The relationship of anxiety and stress with working memory performance in a large non-depressed sample. Frontiers in Psychology, 10, 4. https://doi.org/10.3389/fpsyg.2019.00004