Why am i extremely tired
12 Reasons You’re Always Tired (and What to Do About It)
Not getting enough sleep is one reason why you may be tired. Other possible reasons include a nutrient deficiency, stress, an underlying health condition, and drug side effects. If you have chronic fatigue, see a doctor for a diagnosis.
If you’re feeling overly tired or have little energy, you’re not alone.
Fatigue may be caused by simple factors like a lack of sleep or coming down with a cold or the flu. However, it can also be caused by underlying health conditions.
Even though everyone feels tired from time to time, chronic fatigue can harm your quality of life and prevent you from doing things you enjoy.
In most cases, fatigue can be remedied by lifestyle or dietary modifications, correcting a nutrient deficiency, or treating an underlying medical condition. Still, to improve fatigue, you need to get to the bottom of what’s causing it.
Here are 12 potential reasons why you’re always tired.
Getting enough sleep is essential for overall health. Unfortunately, many of us don’t get enough, which may lead to fatigue.
During sleep, your body performs a number of critical processes, including releasing important growth hormones and repairing and regenerating cells. This is why most people wake up feeling refreshed, alert, and energized after a night of high quality sleep (1, 2, 3).
Importantly, sleep should be restful and uninterrupted to allow your brain to go through three stages of non-rapid eye movement (NREM) sleep and one stage of rapid eye movement (REM) sleep — the stage in which you dream (1).
Even though sleep time should be individualized, the American Academy of Sleep Medicine and Sleep Research Society recommends that adults get at least 7 hours of sleep per night for optimal health (2, 3).
Even though you may know the importance of getting enough sleep, falling and staying asleep can be a struggle.
Insomnia is a term for any condition that causes difficulty falling or staying asleep. It can be caused by several factors, including menopause, medical conditions, psychological stress, poor sleeping environments, and excessive mental stimulation (1, 4).
Insomnia is very common. In fact, one review noted that up to 40% of adults in the United States experience insomnia at some point in a given year (5).
Short-term insomnia, which lasts less than 3 months, is more common and affects 9.5% of the U.S. population. Yet, 1 in 5 cases of short-term insomnia turns into chronic insomnia, which occurs 3 or more times per week and lasts longer than 3 months (5).
If you’re experiencing insomnia, treatments like natural supplements, medications, and the management of underlying medical conditions may help. Visit your doctor to get the appropriate care and treatment.
Inadequate or poor quality sleep is a common cause of fatigue. Stress, medical conditions, and poor sleeping environments may negatively affect sleep and trigger insomnia. If you’re experiencing insomnia, consult your doctor for advice.
Nutrient deficiencies may lead you to feel exhausted on a daily basis, even if you’re getting more than 7 hours of sleep.
Deficiencies in the following nutrients have been linked to fatigue (6, 7):
- riboflavin (vitamin B2)
- niacin (vitamin B3)
- pantothenic acid (vitamin B5)
- pyridoxine (vitamin B6)
- folate (vitamin B9)
- vitamin B12
- vitamin D
- vitamin C
Deficiencies in many of these nutrients are quite common.
Anemia affects 25% of the world’s population. Iron deficiency anemia is the most common type, responsible for 50% of all anemia. Fatigue is one of the most common symptoms of this condition, but it typically improves once iron stores are restored (8).
Furthermore, studies suggest that up to 20% of people in the United States and United Kingdom ages 60 and over are deficient in vitamin B12. This deficiency is especially common in older adults because the body’s ability to absorb B12 declines with age (9).
B12 is critical for oxygen delivery and energy production, so low levels can cause extreme fatigue.
Additionally, a vitamin D deficiency may cause fatigue. Over half of the world’s population has inadequate vitamin D levels (10).
Because these deficiencies are quite common, it’s important to have your levels tested if you’re experiencing unexplained fatigue.
Typically, fatigue related to a deficiency in one or more nutrients improves once your nutrient levels normalize.
Deficiencies in certain nutrients — such as iron and vitamins B12 and D — may cause fatigue. Your doctor can test for nutrient deficiencies and suggest appropriate treatment.
Although some stress is normal, chronic stress is linked to fatigue (11, 12, 13).
In fact, chronic stress may lead to stress-related exhaustion disorder (ED), a medical condition characterized by psychological and physical symptoms of exhaustion (14).
Furthermore, chronic stress may cause structural and functional changes in your brain and lead to chronic inflammation, which may contribute to symptoms like fatigue (14, 15).
While you may be unable to avoid stressful situations, especially those related to work or family obligations, managing your stress may help prevent complete exhaustion.
For example, you can set aside time to decompress by taking a bath, meditating, or going for a walk (16).
A therapist may also help you develop strategies to reduce stress. Many health insurance plans cover mental health counseling, and virtual therapy is also an option.
Excessive stress may cause fatigue and reduce your quality of life. Prioritizing time for yourself and going to therapy may help you manage stress.
If you’re experiencing unexplained, chronic fatigue, you should visit your doctor and discuss your symptoms.
They may recommend testing to rule out certain health conditions that cause fatigue, such as sleep apnea, hypothyroidism, cancer, chronic fatigue syndrome, multiple sclerosis, anxiety disorders, kidney disease, depression, diabetes, and fibromyalgia (17, 18, 19).
It’s important to know that it’s abnormal to feel exhausted all the time. If you experience frequent fatigue, there’s likely one or more causes.
Getting proper treatment for an underlying medical condition can help you feel better and improve other areas of health as well.
Numerous medical conditions are linked to fatigue. If you’re chronically tired, it’s important to visit your healthcare professional to undergo appropriate testing.
Your diet significantly affects the way you feel.
To maintain energy and get the nutrients your body needs to perform critical processes, it’s important to consume a balanced diet high in nutrient-dense foods.
Undereating — or eating ultra-processed foods low in essential nutrients — may lead to calorie and nutrient deficiencies, which can cause exhaustion.
When you don’t obtain enough calories and nutrients like protein, your body starts breaking down fat and muscle to meet energy demands. This leads to a loss of body fat and muscle mass, which may trigger fatigue (20).
Older adults are especially at risk of malnutrition and nutrient deficiencies due to factors like age-related changes in appetite and reductions in physical activity (20).
Additionally, diets high in ultra-processed foods impair energy levels. For example, a diet high in added sugar may harm sleep and lead to chronically high blood sugar and insulin levels, which can result in fatigue (20).
In a 28-day study in 82 people, a diet high in refined sugars and highly processed grains resulted in 38% and 26% higher scores for depressive symptoms and fatigue, respectively, than a low glycemic load diet high in whole grains and legumes but low in added sugar (21).
What’s more, a review including over 53,000 postmenopausal women associated diets high in added sugars and refined grains with a greater risk of insomnia — and diets high in fruits, vegetables, and whole grains with a lower risk of insomnia (22).
Following a diet low in ultra-processed food and added sugar but rich in nutrient-dense foods like fruits, veggies, legumes, and protein sources like fish and eggs may help reduce fatigue and support healthy sleep while providing your body with optimal nutrition.
A diet high in ultra-processed foods may hamper your energy levels, so transitioning to a nutrient-dense diet loaded with whole, nourishing foods like fruits, vegetables, and legumes may reduce fatigue.
Although caffeinated beverages like coffee and energy drinks give you a temporary boost of energy, over-reliance on them may make you more tired the next day. That’s because too much caffeine can harm sleep, which may cause fatigue.
Research shows that feeling tired in the morning leads people to consume large amounts of caffeine, which impairs your sleep cycle. In turn, you may overuse coffee or other caffeinated drinks for energy, which continues the cycle of poor sleep followed by too much caffeine (23).
Drinking too much caffeine is linked to increased nighttime worrying, sleeplessness, increased nighttime awakenings, decreased total sleep time, and daytime sleepiness (24).
A study in 462 women linked high calorie coffee and energy drink intake to poor sleep quality and sleep disturbance. Those who didn’t drink these beverages reported better sleep quality (25).
Still, caffeine tolerance varies, and some people are more sensitive to caffeine’s effects on sleep than others (26).
While coffee and caffeinated beverages like green tea may benefit health when consumed in moderation, energy drinks are extremely high in stimulants and added sugar. Thus, you should avoid them whenever possible (27).
If you’re currently experiencing sleep issues and frequently drink caffeinated beverages, try cutting back to see whether it helps improve your sleep and energy levels.
Relying too heavily on caffeinated beverages may harm your sleep cycle and lead to fatigue. Therefore, cutting back on caffeine may help restore your sleep and energy levels.
Staying well hydrated is important for maintaining energy levels. The many biochemical reactions that take place in your body every day result in a loss of water that needs to be replaced.
Dehydration occurs when you don’t drink enough liquid to replace the water lost in your urine, stools, sweat, and breath. Several studies show that being dehydrated leads to lower energy levels and a decreased ability to concentrate (28, 29).
In fact, dehydration affects your entire body, including your sleep cycles.
A study in over 26,000 Chinese and American adults associated inadequate hydration with shorter sleep times (30).
Being dehydrated may also make you feel more fatigued during exercise and negatively affect exercise endurance (31).
Although you may have heard that you should drink eight, 8-ounce (240-mL) glasses of water daily, hydration needs depend on several factors, including your weight, age, sex, and activity levels.
The key is drinking enough to maintain good hydration. Common symptoms of dehydration include thirst, fatigue, dizziness, and headaches (28).
Even mild dehydration may reduce energy levels and alertness. Make sure to drink enough to replace fluids lost during the day.
Maintaining a healthy body weight is essential to overall health.
Not only is obesity significantly linked to a greater risk of many chronic illnesses like type 2 diabetes, heart disease, and certain cancers, but it may also increase your risk of chronic fatigue (32).
Obesity greatly increases your risk of obstructive sleep apnea, which is a common cause of daytime fatigue. It’s also linked to increased daytime sleepiness regardless of sleep apnea, suggesting that obesity directly affects the sleep cycle (33, 34, 35, 36).
What’s more, people with obesity have a higher risk of conditions associated with fatigue, including depression and type 2 diabetes (37, 38, 39).
Plus, poor sleep quality and sleep restriction may cause weight gain or obesity (40).
Maintaining a healthy body weight may support good sleep and energy levels, while getting high quality sleep may help prevent weight gain and reduce fatigue.
Obesity has been linked to poor sleep quality and conditions associated with fatigue like obstructive sleep apnea.
Many other conditions may lead to tiredness. It’s important to understand that several factors may be contributing to your exhaustion.
Here are a few other common reasons why you may feel tired:
- Drug and alcohol dependence. Research shows that people who are dependent on drugs or alcohol are more likely to experience fatigue (41).
- Shift work. Shift work causes sleep disruption and may result in fatigue. Sleep experts estimate that 2–5% of all shift workers have a sleep disorder characterized by excessive sleepiness or disrupted sleep over a period of 1 or more months (42, 43).
- A sedentary lifestyle. Leading a sedentary lifestyle may lead to tiredness during the day. Studies show that exercising more may improve symptoms of fatigue in some people, including those with medical conditions like multiple sclerosis (MS) (44, 45, 46).
- Certain medications. Some drugs, including steroids, blood pressure medications, and antidepressants, are linked to side effects like insomnia and increased tiredness (47, 48).
Help for drug or alcohol dependence
If you need help overcoming your addiction contact the Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline at 1-800-662-HELP (4357).
It may be difficult or impossible to identify the factor(s) behind your fatigue on your own, which is why it’s important to work with a doctor you trust. They can help you find the cause and suggest possible treatments.
Medications, drug or alcohol dependence, a sedentary lifestyle, and shift work may all contribute to fatigue.
Even though everyone has days when they feel exhausted, constantly feeling run down and tired isn’t normal.
Many possible factors cause chronic fatigue, such as underlying medical conditions, nutrient deficiencies, sleep disturbances, caffeine intake, and chronic stress.
If you’re experiencing unexplained fatigue, it’s important to talk with your doctor to find the cause.
In many cases, your fatigue should improve once you identify the underlying cause(s) and make appropriate lifestyle and dietary adjustments — or get the right treatment for medical conditions.
For more sleep support, check out our sleep shop.
Just one thing
Try this today: When I started to feel extremely tired during the day, I knew that something was off. I ended up being diagnosed with Hashimoto’s disease after many months of visiting different doctors.
You know your body best and know when something isn’t right. If you’re feeling chronically exhausted even when you get adequate rest, there may be a medical condition contributing to your fatigue.
Work with a doctor you trust to get the right testing to rule out common health conditions that may be contributing to your fatigue.
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10 Tips To Get You Sleeping Again
Written by WebMD Editorial Contributors
If you are suffering from insomnia, there are many steps you can take to change behaviors and lifestyle to help you get to sleep. Here are some tips for beating insomnia.
- Wake up at the same time each day. It is tempting to sleep late on weekends, especially if you have had poor sleep during the week. However, if you suffer from insomnia you should get up at the same time every day in order to train your body to wake at a consistent time.
- Eliminate alcohol and stimulants like nicotine and caffeine. The effects of caffeine can last for several hours, perhaps up to 24 hours, so the chances of it affecting sleep are significant. Caffeine may not only cause difficulty initiating sleep, but may also cause frequent awakenings. Alcohol may have a sedative effect for the first few hours following consumption, but it can then lead to frequent arousals and a non-restful night's sleep. If you are on medications that act as stimulants, such as decongestants or asthma inhalers, ask your doctor when they should best be taken to help minimize any effect on sleep.
- Limit naps. While napping seems like a proper way to catch up on missed sleep, it is not always so. It is important to establish and maintain a regular sleep pattern and train oneself to associate sleep with cues like darkness and a consistent bedtime. Napping can affect the quality of nighttime sleep.
- Exercise regularly. Regular exercise can improve sleep quality and duration. However, exercising immediately before bedtime can have a stimulant effect on the body and should be avoided. Try to finish exercising at least three hours before you plan to retire for the night.
- Limit activities in bed. The bed is for sleeping and having sex and that's it. If you suffer from insomnia, do not balance the checkbook, study, or make phone calls, for example, while in bed or even in the bedroom, and avoid watching television or listening to the radio. All these activities can increase alertness and make it difficult to fall asleep.
- Do not eat or drink right before going to bed. Eating a late dinner or snacking before going to bed can activate the digestive system and keep you up. If you suffer from gastroesophageal reflux (GERD) or heartburn, it is even more important to avoid eating and drinking right before bed since this can make your symptoms worse. In addition, drinking a lot of fluids prior to bed can overwhelm the bladder, requiring frequent visits to the bathroom that disturb your sleep.
- Make your sleeping environment comfortable. Temperature, lighting, and noise should be controlled to make the bedroom conducive to falling (and staying) asleep. Your bed should feel comfortable and if you have a pet that sleeps in the room with you, consider having the pet sleep somewhere else if it tends to make noise in the night.
- Get all your worrying over with before you go to bed. If you find you lay in bed thinking about tomorrow, consider setting aside a period of time -- perhaps after dinner -- to review the day and to make plans for the next day. The goal is to avoid doing these things while trying to fall asleep. It is also useful to make a list of, say, work-related tasks for the next day before leaving work. That, at least, eliminates one set of concerns.
- Reduce stress. There are a number of relaxation therapies and stress reduction methods you may want to try to relax the mind and the body before going to bed. Examples include progressive muscle relaxation (perhaps with audio tapes), deep breathing techniques, imagery, meditation, and biofeedback.
- Consider participating in cognitive therapy. Cognitive therapy helps some people with insomnia identify and correct inappropriate thoughts and beliefs that may contribute to insomnia. In addition, cognitive therapy can give you the proper information about sleep norms, age-related sleep changes, and help set reasonable sleep goals, among other things.
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I'm very tired - pasosh lyrics and poems listen online
- Polina Gagarina
- Caspian Cargo
Here you can read the lyrics of the song I'm very tired - pasosh. Poems and song online.
Other songs of the artist pasosh
I'm very tired
And I want to sleep
And I want to know why everything is so
I lived to see yesterday
I don't give a damn about it.
I'm very tired
A long time ago
And I don't care
Why is everything so
I like it so much
And I don't care about it.
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- pasosh - I live in Russia and I'm not afraid nine0006
- Semyon Slepakov and Grigory Leps - Very beautiful but you are very very stupid
- Guzel Urazova - Enem-Mama I love you very much and miss you very much!
- Artik press. Asti - I don't need days without you and nights. Only with you for sure and very, very (Minus)
- I. - Happy Birthday! Be happy my love! I love you very much nine0006
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- MiyaGi & Endgame - Dislike nine0006 What to do if you are very tired ; for the time being, they just report to me that I have lost weight), I felt that it was strange to suddenly start telling you about jars after a break. Why not talk about what excites right now, and both of us?
Very, very, very tired - this is not a state when you feel aches in your body and just want to get home and go to bed, not a state when you spent a couple of days until the night at work and not a state when you are tired of everything and need Just don't go out for a couple of days to rest.
This is a state of constant nervous tension, due to which the body does not have time to recover during the time allotted for rest. You wake up tired, you fall asleep with red flags from the mail in your head and what I “love” most of all, constantly, whenever you get distracted, some unfinished business appears in your head (“I didn’t write to a freelancer for that task” , “Mom asked me to buy her sneakers” and “Damn, I didn’t go to the pharmacy for pills again”). Which you either immediately forget and additionally suffer that you forgot them, or you try to write them down somewhere, but then forget to look at this list. As a result, there is no rest. You are annoyed by loud unexpected sounds and any hint of a claim against you. You leave work at 10 p.m. in a state not “Wow, what did I do today”, but “Damn, I haven’t done this, this and that yet,” which does not add to the joy. Actually, this is officially called “neurasthenia” and is treated by a psychotherapist, but who will go to a psychotherapist to tell what is wrong with his head? nine0022
I went through this once before when I worked at Glamour, and the only thing that cured me was being fired. But then I was small and stupid, I didn’t know how to organize either my work or my head. This time I went to a neurologist (thanks to him for the wonderful pills), reorganized my life and priorities in my head and at the same time found several ways that still help relieve stress and turn my head off from work. I do not pretend to be scientific, but it helps me (and the launch is not far away and should become easier - according to the official version). nine0022
1. Pool. It's amazing how soothing flopping in the water.
Sometimes it’s enough just to get under the shower to wash away the anxieties and worries of the day, but in the above-described state, the shower does not help (and there is no strength to walk to it), but the pool ... I once gave my entire salary for the first time for a fitness club , along which I was taken for a long time, showing a gym, a rocking chair and other advantages. But then I saw the blue water of the pool for three lanes - and I realized that I need it right now, give me an annual card. Swimming, even doggystyle (I haven’t learned any other way yet), has such a positive effect on the nerves that you can finally relax and sleep well (if you swim in the evening, before going to bed) or relax and work with a clear head (if you swim in the morning). nine0022
2. Massage. Someone may need a course, but my husband’s hands are enough for me (besides, the course is: a) find a massage therapist, b) find money, c) find time, d) go to sessions - in general, honestly, he’s bad fits into the scheme of life that leads to the state in the title). Massage will help you relax, but for the complete removal of stress and tension from the body, floating procedures are perfect.
My husband's hands do not claim to possess medical knowledge and skills, but they do something useful - and we found this useful by accident. For office dwellers, stress mainly accumulates in the lumbar region and priests due to sedentary work. If you knead these two zones, and knead it strongly and painfully, half of the tension will go away. And it really does let go. We already have a saying in our family - “Something you are nervous and twitchy, it's time to crush the rolls!”. If you do this regularly, sometimes it is enough to stretch the lower back (I love intense strokes from the spine to the sides). If the case is running, then you can’t do without the need to suffer. nine0022
Once again - I don't pretend to be scientific and I don't remember that they did it to me at some "official" massage, but suddenly it will help someone else: with your fingers, pressing hard, you need to knead the buttocks. Most likely, your ass will resist and you will want to yell or at least moan in some places. It is them that need to be kneaded to softness - there are just clots of nervous energy. After a good massage of this part of the body, my husband walks like an angel for a couple of weeks, and I just sleep well, and right away. (True, I do not recommend kneading both halves at once, this is a direct serious blow to the nerve endings -)). nine0022
For those who have not yet brought themselves to neurasthenia, but are very tired, there is such an amazing thing as hand massage. You need to strongly knead your palms with your fingers and crunch with each finger. There are two effects - either the person being massaged quickly falls asleep, or vice versa, he feels fresh and energetic - although it was only 10 minutes and only fingers.
Many people like foot massage, but in the case of “turning off” the head, it is not so effective, rather, this is a means of becoming a person back, if you have been running in heels all day - not our case, we turn off the head. nine0022
3. A method to be used with caution is a session of a warm collar around the neck. They sent me a collar from La Ric for testing - this is such a thing as a pillow under the neck on an airplane, which has rice inside (it is still flavored at La Ric).
It can be quickly heated up in the microwave and worn around the neck. On the La Ric manicure, they put it on at some point while the cuticle is being processed, right there I just put it on in the evening out of interest. I didn’t exist anymore that evening - I was knocked out into a wonderful dream. But be careful: if you have problems with your neck, like I do (and I went through a neurologist, massage, laser therapy and injections), then the effect should be dosed. Then my osteochondrosis hurt for a couple of days (it’s not officially called that, but that’s not the point) - in general, it’s better not to stretch this matter for more than 10 minutes.
And for toning, on the contrary, the collar can be cooled, but I have not tried it yet - I would like to relax -).
4. Lie down. Not everyone can afford it - I, after all, do not have children, otherwise I would not know how all this would have happened. But doing nothing for one day off, and preferably two, is a way to restore the nervous system to at least a working state. Yana and I wallow as much as possible, periodically thinking “We should go rollerblading” (we have been thinking about this for three months now), but we still don’t get out to each other and don’t make calls. nine0022
Need to: forget about the fact that you have mountains of unwashed dishes, unwashed linen, unwashed floors for a long time, you haven’t called your mother for a whole week (sorry, mom!), Mold ate a hanging mouse in your refrigerator. Just order food to take home and sleep.
It's good when the other half supports the process itself (most of all I like to sleep with my husband in an embrace now - it additionally calms down), and the fact that there is a complete mess around, but you don't care. In addition, it is a sign that you have chosen the right second half ;). nine0022
I've been lying around since morning: a little twitter, Tap The Frog on my iPad, a magazine, and in the meantime - food and sleep. And yes, I'm still wallowing as I write this.
5. Running and other sports you love. It would seem that this point contradicts the previous one and repeats the first one (it’s just that for me the pool is not a sport, but entertainment). And what sport, when we are so tired that the limbs twitch by themselves? It was quite difficult for me to understand how after you have spent a lot of energy on an activity, you can experience a surge of energy. Until I started running. nine0022
But in general, it's not even that there is more energy. We accumulate all our nervous tension in the body - sports, on the other hand, remove these muscle blocks (like massage and swimming pool). There is even such a thing as body-oriented psychotherapy: it is believed that as a result of various psychological traumas or when we suppress some natural reactions in ourselves, our body accumulates blocks in different places, and such therapy under the guidance of a specialist removes them. It seems to me that a lot of blocks were removed from me even without a specialist, simply because I started running and it became necessary to listen to the body. nine0022
By the way, due to injuries, I had to go without running for almost six weeks - believe me, these were the most unbearable weeks, although the workload did not change.
6. Extreme sports. If you have a little more strength (and when your body doesn’t tell you on Friday morning “We’re just lying around this weekend” - it’s better to believe your body), then getting out to ride a skateboard, windsurf, kitesurf, wakeboard is a great way to turn off your head. I love windsurfing - firstly, there is additionally water (point 1), there is sun (if a person is tired, then one must think that he has not seen him for a hundred years), well, I also once took a course of 10 lessons, so this summer I managed to stand on the board and tack the first time. nine0022
I also have a flowboard (I couldn't ride it while I had a leg injury) and a snowboard. If you don’t know what you like from the extreme sports set, then it’s even interesting to just try - this allows you not to forget that you have a life, in addition to what brought you to such a state.
True, there is one secret: if you are very tired, you will not want to organize this as well. If there is someone to shift the organization of the trip to ride-flying-jumping, etc., then it is better to shift it. My husband organized everything for me, he also pulled me out of work. Do not be shy to ask friends - in general, I announced to my family that I am now mentally unbalanced and let them take care of me. They care. nine0022
Actually, the previous sentence is actually the quintessence of today's post. Let them take care of you.
P.S. Oh yeah, I almost forgot - I also keep collecting all sorts of motivational quotes on Pinterest and on Twitter (I think this is already unhealthy, but damn it, my whole life is unhealthy now).
P.S.S. And if none of this helps, then it’s time to see a neurologist and a psychotherapist (actually, a psychotherapist, but a neurologist can also help sometimes - that’s what mine told me -)).