Why Does Anxiety Make Me Tired?

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.

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.

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.

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.