We all feel a lack of energy, motivation, and tiredness after a long busy day, where we have worked wholeheartedly and passionately. After that long busy day, peaceful sleep at night does its magic, and we get up all fresh the next day. But these statements don’t define everyone’s experience as some of us may not feel or experienced a proper rest the same way.
Some of us may feel extreme tiredness, constant fatigue, lack of energy, lack of concentration, focus all the time, or get tired just after performing a simple task. Similarly, a night of good sleep may not work for some of us, where we might still feel tired even with 8-10 hours of sleep.
Well, people with anxiety can better relate fatigue than people without anxiety. So, what are the symptoms of fatigue?
Symptoms of constant fatigue include:
- extreme tiredness
- Sleepiness
- Dizziness
- Muscle weakness
- Headache
- Weak immune system
- Appetite loss
- Memory problem
- Irritability
- Concentration problem
- Lack of energy
- Delayed responses
- Low motivation
Well, the good news is constant fatigue caused by anxiety can be treated. Treatment to overcome fatigue can be categorized as follows:
Food and diet
- Adopt a gluten-free diet
- Eat more often
- Stay hydrated
- Reduce caffeine
- Avoid alcohol
- Intake Multivitamin supplement
- Iron
Lifestyle changes
- Lose excessive weight
- Exercise
- Proper sleep
- Eliminate smoking from your life
- Meditation and yoga
- Walk daily
- Reduce your screen time
Medical and therapies
- Look after other medical diseases
- Address mental health Issues
- Medication
- Aroma Therapy
- Psychotherapy
1. Adopt a gluten-free diet for a lack of energy
Adopting a gluten-free diet means cutting off high calorie, high-fat processed food and taking more fruits and vegetables. Taking a well-balanced meal and proper nutrients increase your energy and help you to overcome fatigue and tiredness.
2. Eat more often to combat extreme tiredness
Try to eat small portions and more meals, instead of eating bigger meals. Eating a big meal significantly increases your sugar level in the blood, which causes sleepiness.
3. Stay hydrated to combat constant fatigue
Dehydration wipes out the energy in our body and impairs physical and mental performance. Additionally, dehydration decreases alertness, concentration and impacts sleep due to dry mouth, snoring, and leg cramps.
Try to drink 8 glasses of water every day. This will help to keep the body hydrated and energized.
4. Reduce caffeine
Adenosine is a chemical in our central nervous system that is associated with our sleep-wake cycle. When we intake caffeine, it blocks our brain’s adenosine receptors, and as a result, we may not feel tired or sleepy for the time being. But once the effects of caffeine wear off, the buildup of adenosine is more substantial and faster, which makes you feel more dizzy and exhausted, and induce those anxiety symptoms.
So, regulate caffeine intake. Caffeine can be found in:
- Coffee
- Tea
- Cola
- energy drinks
5. Avoid alcohol
Having wine in the evening helps us to fall asleep. However, some people might experience exhaustion or hangover the next day as a result of alcohol.
It’s best to gauge your limit on alcohol consumption. Knowing your alcohol limit can prevent fatigue, and feel energized for a productive day.
6. Take Multivitamin supplement tp combat constant fatigue
Deficiency of essential vitamins in your body can cause extreme depression, anxiety, stress, extreme tiredness, lack of energy, constant fatigue, sleeplessness, and body pain. Consume the essential vitamin supplements such as vitamin A, B, C, D, E, magnesium, and zinc to overcome nutrient deficiency and fatigue.
7. Iron
Iron deficiency can lead to anxiety, tiredness, and fatigue. The lack of iron in the body can weaken your immune system and make you more likely to develop illness and infection.
You can enrich iron through proper diet and medication, and eat iron-rich foods such as:
- leafy green vegetables
- beans and peas
- meat
- liver
- cereals and bread
- nuts
- whole grains
8. Lose excessive weight to combat extreme tiredness
If you are overweight, it can be stressful, exhausting, and might cause anxiety. Obesity can make you feel tired easily.
So, start losing some weight, and you’ll feel much more energetic. One of the best ways to lose weight is to eat healthy and balanced meals. Try to minimize the portion of each meal and increase your exercise routine. Its a must to lose that excess weight and be more healthy
9. Exercise
Regular exercise releases endorphin, epinephrine, and norepinephrine into the body. These chemicals give a post-workout boost to your energy level. Exercise can lift your mood and you can feel more happy and energetic by just a half an hour exercise session.
Regular exercise will prevent fatigue and get you the focus and productivity for your working days.
10. Proper sleep to recharge your lack of energy
Proper and scheduled sleep helps to overcome fatigue and cope with anxiety. People suffering from anxiety often face difficulty falling asleep at night, and as a result, they feel tired all day.
Improper and insufficient sleep often results in exhaustion and fatigue. To get that quality sleep;
- Sleep at least 7 to 8 hours daily.
- Sleep at a fixed time and get up at the same time daily.
- The bedroom environment should be comfortable.
- Avoid using your phone or watch TV in the bedroom.
- Sleep in dim light.
- The bedroom should be quiet and noise-free.
11. Quit smoking
The body needs to combine glucose and oxygen. Carbon monoxide in cigarettes reduces the amount of blood oxygen, which reduces the energy level in your body. The nicotine in cigarettes increases heart rate, blood pressure, and makes it harder for you to sleep, which cause tiredness the next day.
12. Meditation and yoga
A short meditation can boost your mood and energy that gets you relaxed in mind and body. Meditation releases hormones in your body that can despair your tiredness within 5 minutes.
Cobra pose, bow pose, and mountain pose are the best remedies to fight fatigue.
13. Walk daily
Try to walk at least 20-30 mins daily. A 10-15 min walk can give you energy equivalent to a 50 mg tablet of coffee. Morning or evening walk helps to release the stress of the day.
14. Reduce your screen time
Staring at a computer, TV, mobile, laptop, or tab’s screen can strain your eyes, cause headache, muscle tension, and can make you feel exhausted all day long. Take a break every 20-40 mins to relax your eyes by looking away from the screen.
15. Look after other medical diseases
Having fatigue caused by anxiety can be a symptom of another disease or allergy. Feeling low in energy could be a result of some underlying medical condition. Doctors recommend that you undergo body checkups and assessments every 1-2 years, depending on your age. You should schedule a body checkup if you experience extreme fatigue symptoms or episodes of sudden, extreme tiredness.
Some medical condition causing anxiety and fatigue could be:
- Thyroid condition
- Obesity
- Diabetes
- Liver disease
- Kidney dysfunctioning
- Food allergy
- Sinus
16. Address mental health Issues
Some other mental disorders and problems have anxiety and fatigue as their initial symptoms, such as obsessive-compulsive disorder, Panic Disorder, Phobias, etc. Try to address these potential mental issues if you experience persistent fatigue.
17. Psychotherapy
Psychotherapy plays a significant role in fighting anxiety and overcomes fatigue and tiredness caused by anxiety. Sometimes every possible remedy you try to overcome your problem may not give the expected results.
You need to take help and advice from a professional who could help you understand your problem and guide you with the best possible solution. Your therapist can suggest the best solution or therapy according to your specific case, such as talk therapy, family therapy, group therapy, etc.
18. Aroma Therapy
In Aromatherapy, essential oil extracts create a pleasant and therapeutic aroma for stress-management and healing. Essential oils like peppermint, orange, and cinnamon refresh your senses, wake you up, and make you feel more alert and energized.
19. Medication
Medications are an excellent last alternative to treat tiredness and fatigue. Medications are prescribed mostly in severe cases where other options are not giving expected results. Always use medicines only after consulting with your therapist or a professional.
Some most common medicines used to treat fatigue are:
- Modafinil
- Methylphenidate
- Amantadine
- Amphetamine
- Dextroamphetamine
Addressing Constant Fatigue - Psychotherapy
If you want to get rid of anxiety and fatigue, your best bet is to seek psychotherapy for your anxiety while actively trying to control your fatigue. Psychotherapy is a long-term solution to your problem. Also, don’t get discouraged by the slow progress you make in therapy. It may take months or years before you can see significant changes. The treatment takes time, but you will eventually get better.
Alternatively, if you need to seek psychotherapy, be sure to check out web.ahealo.com. Ahealo is an online psychotherapy platform with a diverse range of psychotherapists for many different fields of mental challenges. Ahealo provides ePsychotherapy at an affordable price, confidential, convenient (through a web page 1-1 private video call), and at your comfortable schedule.
With these options, we believe your insomnia can be resolved soon.
Take care and stay well.
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