Anxiety and being tired

Can Anxiety Cause Fatigue: How To Manage

Anxiety can be overwhelming.

Along with racing thoughts, you may experience physical symptoms like a rapid heartbeat, muscle tension, or difficulty sleeping.

For some people, anxiety can also result in fatigue.

Although the link between fatigue and anxiety is a bit complex, this weariness is usually treatable with lifestyle changes, therapy, and sometimes medication.

In this article, I’ll explain what anxiety is and its effects on the body. I’ll also discuss why anxiety causes fatigue and how to manage fatigue caused by anxiety.

Lastly, I’ll share when to see a mental health professional for anxiety.

What Is Anxiety?

Almost everyone has experienced anxiety, or feelings of worry and nervousness, from time to time.

When anxiety is more intense and persistent—for example, if it happens outside of stressful situations—it may be a sign of generalized anxiety disorder (GAD).

To be diagnosed with GAD, you need to experience excessive anxiety most days of the week for at least six months.

Common symptoms of generalized anxiety disorder include:

Uncontrolled worries
Feeling restless or on edge
A feeling of impending doom
Difficulty concentrating
Irritability

Anxiety effects on the body

The mind and body are connected in significant ways.

Like many other mental health conditions, long-term anxiety can also result in a wide range of physical symptoms.

Common physical symptoms of anxiety include:

Muscle tension
Headaches
Digestive problems
Feeling weak
Increased heart rate
Sweating
Shortness of breath
Trembling or shaking
Hyperventilation
Sleep disorders (including insomnia, or difficulty falling or staying asleep)
Fatigue
Chest pain

Feeling anxious? Chat with a medical provider through K Health.

Get Started

Why Does Anxiety Cause Fatigue?

Chronic anxiety is a common cause of fatigue because of the many different effects it has on the body.

Below are some possible reasons anxiety may lead to increased tiredness.

Adrenaline crashes

When you experience stress or anxiety, your sympathetic nervous system kicks into gear, causing your heart to race and your breathing rate to increase.

The accompanying surge of stress hormones—including adrenaline—is part of the “fight or flight” response.

It can make you feel energized and on edge during an episode of anxiety, but afterward, you might feel more tired than usual.

Some people call this experience an adrenaline crash.

Mental exhaustion

People with anxiety tend to experience racing thoughts and feel like they’re on high alert all the time.

It also takes a lot of mental energy to avoid the things that trigger anxious feelings.

As a result, you might feel mentally foggy and have difficulty concentrating on tasks.

Mental or emotional exhaustion can also make you irritable and physically tired.

Disrupted sleep

People with anxiety can have a harder time falling or staying asleep, or they might not get enough sleep.

Sleep problems can result in decreased energy levels the next day (and longer if lack of sleep persists).

Muscle tension

Anxiety can lead to muscle tension because the fight or flight response triggers your body to be physically ready to respond at any moment.

That constant state of tension can contribute to feelings of physical fatigue.

Napping

If anxiety disrupts your sleep, you may nap during the day to catch up on rest.

However, napping can make it harder to sleep at night, perpetuating a vicious cycle of fatigue and possibly leading to further anxiety.

How to Manage Fatigue Caused by Anxiety

Learning to manage stress and anxiety is one of the most important ways to control anxiety-induced fatigue.

Lifestyle changes, self-care, and medication can help:

Exercise: Evidence shows that routine physical activity can decrease symptoms of anxiety. Exercise dampens sympathetic nervous system reactivity and can serve as a distraction from stress.
Sleep hygiene: Bedtime habits can interfere with sleep, especially if you are already prone to anxiety. Make an effort to stop screen time a few hours before bed, limit alcohol and coffee consumption, and sleep in a comfortable, dark room. It can also help to go to bed and wake up at the same time each day.
Mindfulness: Many studies have found that mindfulness practices (which teach people how to be in the present moment rather than fixating on worries) can help reduce anxiety. In particular, meditation and deep-breathing exercises may help.
Healthy diet: A poor diet can contribute to both fatigue and anxiety. If you struggle with either, try to cut down on processed foods and integrate more whole foods such as vegetables, fruits, whole grains, and lean meats into your diet. Avoid too much added sugar, which can cause blood sugar to crash and result in anxiety and fatigue.
Seek emotional support: Though it’s not always easy to discuss struggles, support from loved ones can improve anxiety symptoms. And talking to a trained therapist can help you learn strategies to control worries.
Mental health medication: A healthcare provider may recommend anxiety medication if other treatments alone aren’t enough to manage your anxiety.

Feeling anxious? Chat with a medical provider through K Health.

Get Started

When to See a Mental Health Professional

It’s never too early to see a mental health professional for anxiety.

But if you experience anxiety most days of the week and it interferes with your ability to function, it’s even more important to check in with a licensed psychotherapist or a psychologist.

Your primary care doctor can diagnose anxiety and refer you to a mental health clinician.

Also see your primary care provider if you have severe or persistent fatigue.

They can rule out any underlying medical condition such as chronic fatigue syndrome.

How K Health Can Help

Did you know you can access online urgent care with K Health?

Check your symptoms, explore conditions and treatments, and if needed, text with a healthcare provider in minutes.

K Health’s AI-powered app is HIPAA compliant and is based on 20 years of clinical data.

Frequently Asked Questions

What does anxiety fatigue feel like?

Anxiety-induced fatigue can stem from a number of causes, so how it feels varies from person to person. If you’re mentally exhausted, you may experience brain fog, or difficulty concentrating. You could also feel physically tired if your anxiety causes muscle tension, and you might feel sleepy if anxiety interferes with your sleep. In any case, it’s best to talk to a doctor or mental health provider about your concerns.

What are 5 symptoms of anxiety?

Anxiety can cause many different symptoms. Some of the most common are: worrying, feeling jumpy or on edge, irritability, rapid heartbeat or breathing, and physical symptoms like muscle tension, headaches, digestive issues, and fatigue.

K Health articles are all written and reviewed by MDs, PhDs, NPs, or PharmDs and are for informational purposes only. This information does not constitute and should not be relied on for professional medical advice. Always talk to your doctor about the risks and benefits of any treatment.

K Health has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references.

Effects of Exercise and Physical Activity on Anxiety. (2013).
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3632802/
Fatigue, Depressive Symptoms, and Anxiety From Adolescence Up to Young Adulthood: A Longitudinal Study. (2011).
https://pubmed.ncbi.nlm.nih.gov/21549830/
Fatigue Symptoms in Relation to Neuroticism, Anxiety-Depression, and Musculoskeletal Pain. A Longitudinal Twin Study. (2018).
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5991664
How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing. (2018).
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6137615/
The Impact of Stress on Body Function: A Review. (2017).
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579396/
Mindfulness-Based Interventions for Anxiety and Depression. (2018).
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5679245/

Does Anxiety Make You Tired?

If you often feel anxious, you may recognize this emotional pattern: Something stresses you, a test, a bill, a conflict — and the anxiety begins.

It builds and builds while the physical symptoms — the racing heart, the quickened breath — intensify. And as soon as the stress stops, CRASH. You’re suddenly so tired you could collapse and sleep right on the spot.

Even when anxiety is low-grade or long-term rather than the peak-and-plummet kind, it’s often accompanied by a feeling of exhaustion.

Are anxiety and fatigue interrelated somehow? Here’s what science says about the connection between the two.

Anxiety is a feeling of fear, dread, or apprehension. It can be brought on by a stressful event or by the way you think about an event. Sometimes people feel anxious even when there doesn’t seem to be an external trigger at all.

When you perceive a threat, your hypothalamus, pituitary, and adrenal glands release a torrent of hormones to prepare you to fight, flee, or freeze. In response, you might feel any or all of these physical symptoms:

shaking
quickened heart rate
chest pain
fast, shallow breathing
dry mouth
muscle tension
dizziness
nausea
diarrhea

Given the surge of hormones and the intensity of these symptoms, it isn’t hard to imagine why you’d feel tired after a bout of anxiety. You might feel relieved, drained, or even exhausted.

Most of the time, a good night’s sleep is enough to restore your energy levels. Sometimes, however, the tired feeling doesn’t go away as quickly as you’d like.

Fatigue is a persistent feeling of being either mentally or physically tired. It may feel like a lack of energy, a lack of motivation, or a lack of strength.

The National Health Interview Survey put out by the Centers for Disease Control and Prevention found that women report feeling fatigued more often than men.

It can be brought on by any number of physical conditions, including:

cancer
arthritis
diabetes
sleep disorders
stroke
infections

Fatigue is also associated with a fair number of psychological conditions, including:

grief
work-related or financial stress
depression
anxiety

Is it adrenal fatigue?
The term adrenal fatigue is sometimes used to describe a feeling of tiredness that comes from chronic stress and anxiety. Some claim that your adrenal glands (two small glands that produce stress hormones) can become worn out by all the upheaval.
A 2016 review of 58 studies concluded that there’s no current research to support the existence of adrenal fatigue. That doesn’t mean your feeling of exhaustion isn’t real. It simply means the reason may not be that your adrenal glands are depleted.

Anxiety can cause you to lose sleep, either because you have trouble falling asleep when you first lie down, or because worries wake you up when you’d otherwise be sleeping. If that’s the case, you may be feeling extra tired during the day.

The relationship between sleep and anxiety is complex. Anxiety can disrupt your sleep and the lack of sleep can eventually make you more anxious. In a 2019 study, people with insomnia were 9.8 times more likely to have anxiety than the people in the study who didn’t have insomnia.

The night shift and anxiety
Studies show that people who work the night shift are at a high risk for sleep problems because their sleep cycles (circadian rhythms) are disrupted. The disturbed sleep pattern makes shift workers more vulnerable to anxiety disorders.

Chronic exposure to stress changes your brain and your body in mostly negative ways. Researchers have found that when you’re exposed to long-term stress and anxiety, it can:

harm your memory
affect your judgment
lead to mood disorders
suppress your immune system
cause heart problems
disrupt your gastrointestinal system

Long-term anxiety and distress are also associated with chronic fatigue syndrome, a condition that makes you feel tired no matter how much rest you get.

If stress and anxiety have left you tired, there are remedies and activities that may help revive you. Here are a few:

Try revamping your sleep practices. A cool, quiet sleeping space, a regular bedtime, limited naps, and relaxation techniques are key — along with curbing your caffeine and powering down your screens an hour before bed.
Get regular exercise. Exercise reduces anxiety sensitivity and promotes healthy and restorative sleep.
Meditate. Relaxation techniques like meditation and mindfulness can help quiet your mind, regulate your breathing, and lower the amount of stress hormone in your bloodstream.
Trim the crash-causing foods from your diet. Whole, unprocessed foods, such as lean proteins, bright fruits and veggies, nuts, seeds, and complex carbs, can give you sustained energy. Foods high in saturated fat and sugar are associated with higher anxiety levels, studies show.
Talk to a therapist. A psychologist or counselor may be able to help you identify your anxiety triggers and develop coping skills that lead to less anxiety and greater relaxation.
Consider medication. Talk to your healthcare provider about whether your symptoms warrant treatment with anti-anxiety medication.

When to seek medical help
If anxiety is interfering with your sleep, your relationships, or your ability to function throughout the day, it’s probably time to talk with a healthcare provider about it. Anxiety can cause serious health problems if left untreated too long, so it’s a good idea to reach out to a health professional to help you identify any underlying causes and come up with a workable treatment plan.

Anxiety causes a hormonal rush that can leave you feeling drained and tired. The crash is probably temporary, but the feeling of exhaustion lasts. Even after you’ve gotten some rest, you may be experiencing fatigue.

Chronic anxiety and fatigue go hand in hand. Anxiety could be interfering with your ability to sleep at night, which can worsen your daytime sleepiness and could lead to other health problems.

To help your body recover from short-term or long-term anxiety, you may want to try relaxation techniques, regular exercise, healthy eating, and good sleep hygiene practices. A healthcare provider may recommend psychotherapy or medication if you just can’t shake that post-anxiety malaise.

Chronic fatigue syndrome: what is it?

At what age do you start waking up tired?

Frederic Begbeder

Chronic fatigue syndrome - a constant feeling of fatigue and overwork; a breakdown that does not go away even after a long rest, the syndrome is especially characteristic of residents of developed countries and populated megacities.

Causes of chronic fatigue

The exact causes leading to chronic fatigue syndrome have not yet been established. However, there are certain risk factors that can trigger the onset of the syndrome. nine0003

Chronic diseases — protracted illnesses or frequent relapses disrupt the smooth functioning of the immune system and the body as a whole, leading to an overload of the nervous system, depletion of the body's vitality and a feeling of chronic fatigue.
Psychological disorders - depression, constant stress, gloomy thoughts and feelings of anxiety and fear are the main "pests" for the activity of the nervous system, leading to constant fatigue and overwork. nine0014
Wrong lifestyle - chronic fatigue syndrome can be caused by constant lack of sleep, an irrational daily routine, prolonged mental or physical overstrain, lack of sunlight, fresh air or movement.
Malnutrition - lack or excess of food, low-quality products, lack of vitamins, macro- and microelements in food disrupt the body's metabolism, leading to a lack of energy and a persistent feeling of fatigue. nine0014
Environmental factors - an unfavorable environmental situation makes the body work hard, protecting itself from the effects of harmful factors, so people living in polluted noisy cities often suffer from chronic fatigue syndrome.
Infections and viruses - there is a theory according to which one of the main causes of chronic fatigue syndrome is the ingestion of herpes viruses, cytomegaloviruses, retroviruses, enteroviruses, etc.

Signs and symptoms of chronic fatigue syndrome

The main difference between chronic fatigue syndrome and simple overwork is the fact that after a long rest, the feeling of overwork disappears and the body is ready to work again. Chronic fatigue, on the contrary, persists with reduced stress on the body and does not go away even after sound sleep.

nine0037

Symptom	How does it manifest nine0034
Insomnia	Despite feeling tired, the person cannot fall asleep or sleep is superficial, often interrupted; Feelings of anxiety, worry, and fear increase at night
Headaches	Constant headaches and a feeling of throbbing at the temples are the first signs of an overstrain of the nervous system.
Mental impairment	Chronic fatigue significantly reduces the body's performance, concentration, ability to think and remember, and also disrupts creative activity.
lack of energy	Fatigue, weakness, apathy, fatigue after performing simple tasks are faithful companions of this disease.
Psychological disorders	Susceptibility to depression, bad mood, anxiety and unreasonable fear, gloomy thoughts
Movement disorder	Constant pain throughout the body, especially in muscles and joints, hand tremors, muscle weakness
Decreased immunity	Frequent colds, chronic diseases, relapses of early illnesses nine0034

Which specialist to contact

If symptoms of chronic fatigue syndrome appear, you should immediately consult a doctor.

Doctor	What will help
Psychotherapist	If chronic fatigue syndrome is caused by frequent stress, worries, manifested mainly by insomnia, unreasonable fear or anxiety, then you should consult a psychotherapist who will help you understand your feelings and overcome psycho-emotional stress nine0034
Neurologist	Chronic fatigue syndrome is directly related to the overstrain of the nervous system, so specialists such as a neurologist or neuropathologist will be able to correctly diagnose and treat this disease.
Endocrinologist	Sometimes chronic fatigue can accompany a more serious disease of the endocrine system, so consulting an endocrinologist will help identify this disease in the early stages. nine0034
Allergist-immunologist	If chronic fatigue syndrome is accompanied by frequent colds, exacerbations of chronic diseases or relapses of previously transferred diseases, then you should consult an allergist-immunologist who will help restore immunity and vitality of the body
Therapist	In the case when it is difficult to understand the causes of your condition, or to distinguish chronic fatigue from other diseases, you can seek help from a general practitioner who will prescribe the appropriate treatment or refer you to the right specialist nine0034

General recommendations for the treatment of chronic fatigue syndrome

Diet — sufficient intake of proteins, fats and carbohydrates, as well as high-quality foods rich in vitamins, micro- and macroelements can significantly improve well-being in chronic fatigue syndrome, as well as increase energy reserves organism and resistance to harmful environmental factors.
Psychotherapy - a psychotherapist will help you cope with insomnia, fear and anxiety, teach you how to cope with stressful situations. nine0014
Good sleep - when the nervous system is overstrained, a sufficient amount of sleep and rest is especially important, sleep should be calm, deep, uninterrupted, an adult needs to sleep at least 8 hours a day.
Daily routine - to avoid overwork, you need to carefully plan your day, avoid overwhelming loads, alternate work and rest, eat at least three times a day, try to spend more time in the fresh air, and walk at least 30 minutes a day. nine0014

Prevention of Chronic Fatigue Syndrome

Proper planning of the daily routine - a well-planned day, alternation of work and rest, daily walks in the fresh air, sufficient sleep will help to avoid chronic fatigue syndrome.
Quitting addictions - drinking, smoking, overeating, etc. can cause various conditions, including chronic fatigue syndrome.
Sports - regular sports strengthen the body, improve blood circulation and nutrition of the brain, increase the body's resistance to stress, restore metabolism. nine0014
A change of environment - trips to nature, frequent walks in parks or in the forest, relaxation in a resort will help to avoid overstrain and give the nervous system the opportunity to rest and recover.
Proper nutrition - avoiding fast food, eating plenty of fresh vegetables and fruits, proper cooking, drinking plenty of water throughout the day help restore energy reserves, good functioning of all organs and systems, as well as strengthen the immune system. nine0014

Watch your well-being!

Be healthy!

Sources:

https://ru.wikipedia.org
https://probolezny.ru
https://www.polismed.com

The article was prepared by: medical psychologist Zoya Andreevna Egorova

January, 2021

12 signs of an anxiety disorder - Lifehacker

September 20, 2017 Health

Some disorders in the work of the psyche pretend to be ordinary phenomena. An anxiety disorder is one of those, but that doesn't mean it shouldn't be treated.

Anxiety is an emotion that all people experience when they are nervous or afraid of something. It’s unpleasant to be “on your nerves” all the time, but what can you do if life is like this: there will always be a reason for anxiety and fear, you need to learn to keep your emotions under control, and everything will be fine. In most cases, this is exactly the case. nine0003

It's okay to be anxious. Sometimes it’s even helpful: when we worry about something, we pay more attention to it, work harder, and generally achieve better results.

But sometimes anxiety goes beyond reasonable limits and interferes with life. And this is already an anxiety disorder - a condition that can ruin everything and which requires special treatment.

Why anxiety disorders appear

As in the case of most mental disorders, no one can say for sure why anxiety clings to us: so far too little is known about the brain to speak with confidence about the causes. Several factors are most likely to blame, from ubiquitous genetics to traumatic experiences. nine0003

For some, anxiety appears due to the excitation of certain parts of the brain, for some, the hormones - serotonin and norepinephrine are acting up, and for some, the disorder occurs as a load of other diseases, and not necessarily mental ones.

What is an anxiety disorder

Anxiety disorders include several groups of diseases.

Generalized Anxiety Disorder . This is the case when anxiety does not appear because of exams or the upcoming acquaintance with the parents of a loved one. Anxiety comes by itself, it does not need a reason, and the experiences are so strong that they do not allow a person to perform even simple daily activities. nine0014
Social anxiety disorder . Fear that prevents being among people. Someone is afraid of other people's assessments, someone is afraid of other people's actions. Be that as it may, it interferes with studying, working, even going to the store and saying hello to neighbors.
Panic disorder . People with this disease experience panic attacks: they are so scared that sometimes they cannot take a step. The heart beats at a frantic speed, it gets dark in the eyes, there is not enough air. These attacks can come at the most unexpected moment, and sometimes because of them a person is afraid to leave the house. nine0014
Phobias . When a person is afraid of something specific.

In addition, anxiety disorder often occurs in combination with other problems: bipolar or obsessive-compulsive disorder or depression.

How to understand that this is a disorder

The main symptom is a constant feeling of anxiety, which lasts for at least six months, provided that there is no cause for nervousness or they are insignificant, and emotional reactions are disproportionately strong. This means that anxiety changes life: you refuse work, projects, walks, meetings or acquaintances, some activity just because you worry too much. nine0003

Other symptoms that hint that something is wrong:

constant fatigue;
insomnia;
constant fear;
inability to concentrate;
inability to relax;
trembling in the hands;
irritability;
dizziness;
palpitations, although there are no cardiac abnormalities;
excessive sweating;
pain in the head, stomach, muscles - despite the fact that doctors do not find any violations. nine0014

There is no exact test or analysis by which to identify an anxiety disorder, because anxiety cannot be measured or touched. The decision on the diagnosis is made by a specialist who looks at all the symptoms and complaints.

Because of this, there is a temptation to go to extremes: either to diagnose yourself with a disorder when a black streak just began in life, or not to pay attention to your condition and scold your weak-willed character, when, due to fear, an attempt to go out into the street turns into feat. nine0003

Don't get carried away and confuse constant stress with constant anxiety.

Stress is a response to a stimulus. For example, on a call from a dissatisfied customer. When the situation changes, the stress goes away. And anxiety can remain - this is a reaction of the body that occurs even if there is no direct effect. For example, when an incoming call comes from a regular customer who is happy with everything, but picking up the phone is still scary. If the anxiety is so strong that any phone call is torture, then this is already a disorder. nine0003

No need to hide your head in the sand and pretend that everything is fine when constant stress interferes with life.

It is not customary to go to the doctor with such problems, and anxiety is often confused with suspiciousness and even cowardice, and being a coward in society is a shame.

If a person shares his fears, he will rather receive advice to pull himself together and not become limp than an offer to find a good doctor. The trouble is that it will not be possible to overcome the disorder with a powerful effort of will, just as it will not be possible to cure tuberculosis by meditation. nine0003

How to treat anxiety

Chronic anxiety is treated like other mental disorders. For this, there are psychotherapists who, contrary to popular myths, do not just talk to patients about a difficult childhood, but help to find such techniques and techniques that really improve the condition.

Someone will feel better after a few conversations, someone will be helped by pharmacology. The doctor will help you review your lifestyle, find the reasons why you are nervous a lot, assess how severe the symptoms are and whether you need to take medication. nine0003

If you still think you don't need a therapist, try taming your anxiety yourself.

1. Find the cause

Analyze what you worry about most and most often, and try to eliminate this factor from your life. Anxiety is a natural mechanism that is needed for our own safety. We are afraid of something dangerous that can harm us.

Maybe if you are constantly shaking with fear of the authorities, it is better to change jobs and relax? If you succeed, then your anxiety is not caused by a disorder, you don’t need to treat anything - live and enjoy life. But if it is not possible to isolate the cause of anxiety, then it is better to seek help. nine0003

2. Exercise regularly

There are many blind spots in the treatment of mental disorders, but researchers agree on one thing: regular exercise really helps keep the mind in order.

3. Let the brain rest

The best thing is to sleep. Only in a dream does the brain overloaded with fears relax, and you get a break.

4. Learn to slow down the imagination with work

Anxiety is a reaction to something that hasn't happened. It is the fear of what might happen. In fact, anxiety is only in our head and is completely irrational. Why is it important? Because counteracting anxiety is not peace, but reality.

Learn more