Try Eating A Few More Nutritious Foods
Depression disrupts eating habits, which in turn can cause feelings of fatigue. Like implementing better sleeping habits, developing a more nutrient-rich diet can improve fatigue and exhaustion.
Some foods might help with depression, and a balanced diet helps to boost energy. This typically includes a range of unrefined carbs, proteins, and fats, with an emphasis on veggies, whole grains, and healthy oils.
Aside from just the types of food you should aim to eat, it also might be better to eat small meals and snacks every few hours than three large meals a day. More frequent eating, as opposed to a food overload in a few sittings, may result in more sustained fuel for your body.
Journal Your Daily Activities
At the end of the day, Magavi recommends journaling successes and reviewing these frequently to help gain further motivation for the remainder of the week.
Each success releases neurochemicals such as dopamine, which positively reinforce healthy behavior, she said.
For example, if you write down a goal to walk with weights for twenty minutes and cross this out when completed, Magavi said this will release some positive neurochemicals.
The next day, if demotivation strikes, it is helpful to think about the success from the prior day and attempt to repeat it again, she adds.
How To Deal With Depression And Fatigue
Depression fatigue is an exhaustion like no other. Its all-encompassing and is almost as if your entire body is fighting hard to sleep no matter what time of day it is or what you are supposed to be doing. If you have depression, chances are high that you will experience this fatigue. Over 90 percent of people with major depression have depression fatigue .
Rest assured, you have the ability to begin to regain your energy starting now. You dont have to wait for your depression to be gone. And you just might discover that you improve both fatigue and depression as you follow the tips below.
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What Is The Right Kind Of Exercise For Cancer Fatigue
It’s important for you to exercise your whole body every day, or at least every other day. A good exercise plan starts slowly, allowing your body time to adjust. Any kind of exercise is acceptable, including walking, riding a stationary bike, yoga or swimming , and strength training. Whatever kind of exercise you do should be at a moderate intensity so you can say to yourself “I am working somewhat hard.” Avoid exercise that makes you feel sore, stiff or exhausted.
Do I Need Health Insurance To Receive This Service
The referral service is free of charge. If you have no insurance or are underinsured, we will refer you to your state office, which is responsible for state-funded treatment programs. In addition, we can often refer you to facilities that charge on a sliding fee scale or accept Medicare or Medicaid. If you have health insurance, you are encouraged to contact your insurer for a list of participating health care providers and facilities.
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Know That Today Isnt Indicative Of Tomorrow
Internal emotions and thoughts can change from day to day. Tracking experiences through journaling or keeping a mood diary can help to remember this.
If you were unsuccessful at getting out of bed or accomplishing your goals today, remember that you havent lost tomorrows opportunity to try again.
Give yourself the grace to accept that while some days will be difficult, some days will also be less difficult. Try to look forward to tomorrows fresh start.
Foods That Fight Depression And Fatigue: A Recap
Of course, what you eat is only one aspect of mental health. Other causes can be more or less out of your control, such as a chemical imbalance, genetics, traumatic or stressful events, lack of support and community, a sedentary lifestyle, and lack of access to nature. In other words, mental health is complex and varies from person to person. Please get help if you need it, immediately if you are considering any self-harm or just giving up. Reach out to your personal medical provider or the Substance Abuse and Mental Health Services Administration National Helpline at 1.800.662.4357.
If, however, you are just feeling a little low or are looking for a mental boost to increase energy levels, one positive proactive step is to choose foods that support your mood. As a bonus, these types of foods can also have an overall positive affect on your health and vitality.
Other steps that may be helpful include spending more time with friends, family, and community, exercising regularly, getting enough sunlight, maintaining a healthy weight, cutting back on caffeine and alcohol, spending time with a pet, and getting enough sleep.
Theres no perfect plan that works for everyone. However, nutritional and lifestyle changes may help enhance the effects of working with a mental health profession or just lift your mood and energy levels.
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What Is The Best Way To Fight Fatigue 14 Tips
Fatigue is often caused by poor diet, lack of sleep, and unhealthy habits. The best way to fight fatigue is to eat healthy, get adequate sleep, and make lifestyle changes that help keep your energy levels up.
Here are 14 ways to combat fatigue and boost your energy throughout the day.
Aim To Exercise More And Start Small If You Need To
Though depressive attitudes may make it harder to work out, implementing an exercise routine thats realistic and attainable in your everyday life can ease depression fatigue.
Exercise has the added benefit of improving your sleep, too.
Its OK to start small even just walking for 30 minutes a day will likely boost your energy and mood. Exercise is truly an organic and reliable way to help address your depression fatigue.
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Fuel Your Body With Good Food
Food fuels everything you do and think. We live in a society thats flooded with highly processed foods full of empty calories. They fill your belly, but they wont fuel the complex biological processes that take place in your body.
You need a healthy, well-balanced diet for your brain and body to function at peak efficiency. Lean proteins, fresh fruits and vegetables, along with a smidgen of healthy fats give your body the well-rounded nutrients needed for optimum health.
Its not just what you eat that affects how you feel. When you eat is important too. Try to eat your meals at roughly the same time each day and keep them evenly spaced. The predictability establishes regular rhythms that regulate the timing and release of hormones, proteins, and amino acids.
Engage In Regular Exercise
Regular exercise is one of the best tools to minimize the effects of mental fatigue. According to a recent study, higher physical activity results in less fatigue regardless of your age or gender.
Staying active through outdoor or virtual workouts gives you a boost of positivity, energizes you, and improves your sleep. Aerobic and muscle-strengthening workouts also help treat fibromyalgia and prevent other health conditions.
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Set An Achievable Exercise And Mindfulness Goal Each Day
Taking on a goal that is too complex or requires too many steps can feel overwhelming, especially when you are feeling tired. To help with small steps, Magavi recommends scheduling an achievable exercise and mindfulness goal for each day. Thats because scheduling in advance and creating routines transform healthy behaviors into positive habits.
This could be as simple as a mindful walk on a busy day that only takes 15 to 20 minutes. But make sure it is something you will enjoy doing. Its important to individualize the activity to avoid overexertion or demoralization, Magavi said.
How Are Cfs And Depression Diagnosed
Your doctor can diagnose either condition. Theyâll start with a complete physical exam and medical history. Theyâll ask you about your symptoms, when they started, when they happen, and what seems to make them worse or better.
Youâll get a diagnosis of CFS if you have sleep problems and at least 6 months of extreme fatigue that doesnât get better with bed rest and worsens after any physical or mental activity. Youâll also have one of the following symptoms: memory or concentration problems, or dizziness or faintness when you stand up.
Youâll get a diagnosis of depression if you have had symptoms for at least 2 weeks. If youâve had symptoms for 2 years or more, youâll get a diagnosis of persistent depression.
Lab tests.Blood or urine tests help rule out other illnesses that cause fatigue, like anemia, diabetes, or thyroid disease. People with CFS may have high levels of certain hormones that could show up on a blood test. A blood test can check for levels of certain inflammatory cells. CFS is associated with higher levels of T cells and lower levels of B cells, while depression is associated with fewer T cells, but more B cells.
Sleep study. You can be tested to see when your sleep is disturbed. CFS causes more problems during non-REM sleep, or periods of lighter sleep. Depression causes more problems during phases of deep, or REM, sleep.
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Talk To A Mental Health Professional
Feeling tired all the time can be a sign of a mental health issue like depression. If your sleepiness becomes excessive and difficult to manage, ask your doctor for a referral to a mental health professional. Talking with a therapist, psychologist, or psychiatrist who can treat the underlying issue may help you feel better. They can also work with you to develop strategies to boost your energy.
to read the entire article on Verywell Mind.
Sleep Problems And Depression Fatigue
If you have depression, you likely suffer from poor sleeping patterns as well. Insomnia , hypersomnia , and non-restful sleep are all common symptoms of depression.
A 2019 study on depression and sleep revealed individuals with depression are less likely to cycle through rapid eye movement sleep. And when you dont cycle through all four sleep cycles efficiently, when you wake up, youre not going to feel rested, even if you got enough sleep.
Another sleep disorder linked to depression is obstructive sleep apnea . According to the National Sleep Foundation , 18% of those with major depressive disorder have OSA, and 17.6% of those with OSA experience depression.
The bottom line is that when you dont sleep well, you cant think as clearly and have trouble controlling your emotions. In turn, these things can contribute to depression and depression fatigue.
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Seeking Help For Fatigue And Depression
Most importantly, do not ignore the symptoms or your problems. You may believe it is just laziness or solely because of your difficult times with depression, yet brushing it aside and not facing these issues will only make your depression harder to treat in the long run.
Seeking help is not a bad thing or a sign of weakness. Iâm incredibly grateful my close friends noticed my symptoms as early as they did. It is helped me much more knowledge about fatigue and helped me on my road to recovery.
How To Get A Better Night’s Sleep
If you are experiencing sleep disturbances, improving your sleep habits may help. Strategies to try include the following:
Go to bed and wake up at the same time each day.
Avoid electronic devices at least two hours before bed, because the light from these devices may disturb your body’s natural sleep clock.
Sleep in a quiet, dark, cool space.
Avoid caffeine late in the day.
Get regular exercise.
Avoid alcohol before bed. Alcohol may help you fall asleep faster, but it generally results in more fragmented sleep, and sleep quality in people who are alcohol users tends to be worse.
However, if these strategies do not help, and the sleep problems you are experiencing are frequent and affect your daily life, it is time to visit your health care professional.
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Fix Your Circadian Rhythm
Lack of sleep is a common cause or a side-effect of brain fog. If youre not getting enough sleep, take steps to reset your sleep clock and improve your sleep hygiene.
Improving your sleep alleviates anxiety and stress, lessening the symptoms of mental fatigue. If youre struggling with insomnia, you can reach out to a mental health provider for medical advice or treatment.
Focus On What Gives You Pleasure
Depression is a thief, stealing the enjoyment from life but theres merit in continuing with the things that normally make you happy, even if its hard work.
Work out what small things still give you some pleasure, and make yourself do them, whether you feel up to it or not, as this can break the cycle of avoidance and apathy, Dr Davies explains.
It might be something really tiny but reminding yourself that even in the depths of depression, there are pleasures to be found in life that can give your spirits a small but significant boost.
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Tips For Coping With Mental Fatigue
Sometimes, you can remove the source of your mental fatigue altogether. For example, changing jobs can fix brain fog caused by a high-stress work environment.
Other situations, like living with an illness, are not so straightforward. In these cases, mental fatigue can be managed. Here are six simple ways to cope with mental fatigue and improve your mental health:
What Is Samhsa’s National Helpline
SAMHSAs National Helpline, , or TTY: is a confidential, free, 24-hour-a-day, 365-day-a-year, information service, in English and Spanish, for individuals and family members facing mental and/or substance use disorders. This service provides referrals to local treatment facilities, support groups, and community-based organizations.
Also visit the online treatment locator, or send your zip code via text message: 435748 to find help near you. Read more about the HELP4U text messaging service.
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What Can Cause Extreme Fatigue
Various medical and nonmedical factors can contribute to fatigue:
- Psychological factors
In some cases, fatigue may be a sign of an underlying health problem that requires medical treatment. If your fatigue persists despite lifestyle changes, talk to your doctor to rule out other causes.
What Antidepressant Medications Are Most Likely To Cause Fatigue In Depression
Dr. Fava: Although fatigue is viewed as a common side effect of the more sedating antidepressants, such as the tricyclic antidepressants, substantial rates of treatment-emergent fatigue have been reported with SSRIs and SNRIs. A pooled analysis by our group has shown that bupropion’s use is associated with significantly lower levels of residual fatigue compared to the SSRIs.10
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What Is Chronic Fatigue
Chronic Fatigue is the constant feeling of weariness or overwhelming tiredness that doesnt seem to improve or change regardless of the amount of rest or sleep received. Patients may receive an adequate amount of sleep each night and still feel fatigued during the day.
Fatigue affects people physically, mentally and emotionally. When people experience fatigue they feel as though their energy has been depleted and they dont have the strength to perform daily activities.
Fatigue may come and go or worsen during certain times. The onset of the fatigue may be unpredictable and occur without warning signs or symptoms. Fatigue may not be preceded by physical activity or exertion, and it may occur in between or during flare-up episodes of RA.
What Causes Chronic Fatigue
Fatigue is one of the common symptoms of rheumatoid arthritis. It can be one of the first warning signs of RA before the diagnosis is confirmed. For many patients, the onset of chronic fatigue symptoms associated with rheumatoid arthritis can be vague and difficult to categorize and may be attributed to other causes.
The cause of chronic fatigue can sometimes be difficult to identify because there are many factors to consider. Some of the different factors that cause chronic fatigue include:
- Poor sleeping patterns
- Poor diet and lack of physical activity
In addition to the regular rheumatoid arthritis symptoms, fatigue becomes even more chronic and debilitating when other medical complications are involved. Fibromyalgia, obesity, heart disease, respiratory disease such as COPD, and depression, are a few examples that can complicate and worsen the effects of fatigue.
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Seeking Professional Help To Resolve Low Energy And Fatigue
Sometimes, persistent fatigue and low energy levels are your bodys way of telling you that something is not quite right inside your mind. If mental health is the culprit for your tiredness, speaking to a professional can be very beneficial, and at Brightside our expert providers are here to help you understand whats going on, and what you can do about it.
With Brightside, youll have unlimited access to expert psychiatric care, and well work with you to evaluate your symptoms and determine if depression or anxiety is a root cause. From there, well find a treatment personalized to you, including precision-prescribing where well match you with the right antidepressant medication based on what symptoms youre experiencing and what your needs are.
The first step towards getting a tailored treatment program is to fill out our free online assessment that helps us better understand your individual needs and concerns. From there, you will be matched with a psychiatric provider and/or therapist, setting you up to receive therapy, medication, or both depending on what youre going through and what treatment plan fits best for you. Either way, with Brightside, you can get the care you need in the comfort of your own home.
Now that the basics have been covered, lets talk about some other ways that you can reduce your fatigue and get your energy levels back on track.