Saturday, July 13, 2024

How To Fight Depression Fatigue

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Diabetes Distress Is What Some People Feel When Theyre Overwhelmed By The Relentlessness Of Diabetes This Can Lead To Diabetes Burnout

Escaping the Anxiety/Burnout/Depression Cycle

The way you react to things and the emotions you feel can vary for different people. You might feel frustrated, guilty, sad or worried. Sometimes you might feel all of these emotions and more from time to time. Feeling this way about your diabetes is understandable and its a natural reaction for anyone thats been diagnosed with a long-term health condition. Knowing some of the signs can help you start to manage these feelings.

Lots of people feel like this sometimes but its important you get help. If you dont get support to help you cope, youre more likely to reach burnout and that can be really serious.

âDont be afraid to admit that you are going through a burnout, its completely normal and there are people who want to help you, dont push them away. If it happened now, Id call the Diabetes UK helpline.â

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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.

Depression Acts On Neurotransmitters To Make You Tired

Depression is likely associated with changes in brain neurotransmitters, such as dopamine, norepinephrine, and serotonin. “These neurotransmitters play important roles in regulating energy levels, sleep, appetite, motivation, and pleasure,” Ricke says.

According to Harvard Health Publishing, depression is a complex disease with many possible and interlinked causes, including genetics, medical conditions, stressful life events, and brain chemistry. And it can be challenging to tell the difference between everyday tiredness and depression-related fatigue.

“Fatigue and depression can look quite similar,” says Alex Dimitriu, MD, psychiatrist and sleep medicine expert, and founder of Menlo Park Psychiatry & Sleep Medicine.

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Other Ways To Fight Depression

If you find that these treatments are too invasive or expensive, there are other alternative methods to fight depression.

The most effective way to overcome depression without medical or professional help is to try to effect a change in lifestyle.

Here are some things you can try to improve your symptoms of depression.

  • Spend time with family and friends
  • Take care of yourself by adopting healthy lifestyle changes
  • Talk to someone and share your feelings
  • Keep a journal to track your thoughts and emotions
  • Engage in an activity that you enjoy

Exercise Is Something You Can Do Right Now To Boost Your Mood

Depression Fatigue Method

Your fatigue will improve if you stick with it. Starting to exercise can be difficult when youre depressed and feeling exhausted. But research shows that your energy levels will improve if you keep with it. Exercise will help you to feel energized and less fatigued, not more.

Find exercises that are continuous and rhythmic. The most benefits for depression come from rhythmic exercisesuch as walking, weight training, swimming, martial arts, or dancingwhere you move both your arms and legs.

Add a mindfulness element, especially if your depression is rooted in unresolved trauma or fed by obsessive, negative thoughts. Focus on how your body feels as you movesuch as the sensation of your feet hitting the ground, or the feeling of the wind on your skin, or the rhythm of your breathing.

Pair up with an exercise partner. Not only does working out with others enable you to spend time socializing, it can also help to keep you motivated. Try joining a running club, taking a water aerobics or dance class, seeking out tennis partners, or enrolling in a soccer or volleyball league.

Take a dog for a walk.If you dont own a dog, you can volunteer to walk homeless dogs for an animal shelter or rescue group. Youll not only be helping yourself but also be helping to socialize and exercise the dogs, making them more adoptable.

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Differences Between Participants And Nonparticipants

There was no significant difference on the mean scores on the SFQ between participants and nonparticipants completing questionnaires. Nonparticipants, including nonresponders, did not differ significantly from participants on sex . Participants and nonparticipants did differ significantly from each other on age and HbA1c. Participants were older , participants had lower HbA1c values , and their latest HbA1c was measured more recently compared with nonparticipants. The mean age of nonparticipants was 43.6 years, mean HbA1c values were 8.6 , and HbA1c was measured 8 months previously .

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.

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The Little Book Of Sound

A Lust for Life have created our first ever publication co-written by our team and we think its special. Hope you do too.

Its been written with love for you, to help you take care of your mind a little bit better.

If youre coming to Electric Picnic, come check us out in the Mindfield Arena and we will be handing out free copies of The Little Book of Sound at The Wall of Sound

The Little Book of Sound which was co-written by Niall Bressie Breslin, Dr. Malie Coyne and Susan Quirke and designed by the wonderful Natalie Keville is available from Wednesday November 22nd in all good bookshops or here right now via alustforlife.com/shop/The-Little-Book-of-Sound-p95950663

Sample from The Little Book of Sound:

If we were to believe everything we read, see and hear in the media we would be forgiven for thinking we are all a shower of horrible feckers but the reality is this is simply not true. Its fake news. Most people are sound and being sound pays off.

But in order to be sound to others we must recognize the need to be sound ourselves. For whatever reason, sometimes many of us can be incredibly hard on ourselves. We can expect so much, trying to live up to what others want us to be or what we believe we should be. If you stop and think about this for even a second, it is easy to observe how this pressure can create an unsettled mind.

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How To Fight Depression Fatigue

Gravitas: How to beat Pandemic fatigue?

Fatigue may linger even after other depression symptoms improve. These strategies can help you boost your energy and conquer depression fatigue.

Living with major depression can be challenging when you’re also dealing with fatigue, a common depression symptom. Not only can fatigue disrupt your daily routine, it can also make it harder to take the steps needed to get depression under control.

Major depression causes a total lack of energy that doctors call anergia, says Stephen Geisler, MD, an assistant professor of psychiatry at Hofstra North ShoreLIJ School of Medicine in Long Island, N.Y. This lack of energy can lead to mental, emotional, and physical fatigue thats difficult to treat.

Left untreated, fatigue can contribute to longer and more severe depression, according to a research review published in 2014 in the journal Depression and Anxiety. Its also one of the main causes of disability in depression, says Dr. Geisler. For these reasons, taking steps to conquer fatigue is an important aspect of depression treatment.

How Is Depression Fatigue Treated?

Depression fatigue may be linked to poor sleep, lack of activity, or commonly used antidepressant medications called SSRIs and SNRIs. Even after other depression symptoms have responded to treatment, fatigue is likely to linger.

Helpful Lifestyle Changes Can Fight Depression Fatigue

You can also make healthy lifestyle choices that may help reduce fatigue:

Also Check: Difference Between Chronic Fatigue And Depression

Anxious Meditation Can Help You Relax Into The Uncertainty Of The Pandemic

The rise in symptoms of anxiety and depression, which include exhaustion, is a predictable response to the trauma of the pandemic, says Dr. Sandro Galea, dean of the School of Public Health at Boston University.

The definition of a trauma is an event that threatens peoples sense of safety and stability, which this pandemic is, he adds.

Nearly all of us are grieving the loss of life as we knew it, says Dr. Jennifer Payne, director of the Womens Mood Disorders Center at Johns Hopkins. Were just in a completely different world right now, she says. A lot of things are not going to go back to the way they were. And so that causes grief and is a normal reaction to a big change.

Weight Gain And Fatigue In Prediabetes

Weight gain in diabetes results in insulin resistance which then has a domino effect culminating in high blood sugars and fatigue. Even a 20kg increase in weight has an enormous impact on our body carrying the extra around so it is not surprising that it can be a vicious cycle as tiredness leads to less activity poorer food choices as no energy to prepare or shop for meals poor body image and depression.

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Ways To Naturally Give Your Energy A Boost

Regardless of what is causing your fatigue, there are a few lifestyle changes you can make to reduce your symptoms and give your energy a boost.

These are eight of the best ways to naturally get your energy back:

  • Pay attention to your eating patterns: Taking a good look at your diet can help you identify potential issues that may be causing your fatigue. Working to maintain a regular meal schedule and avoiding skipping meals for example, can improve your energy by regulating your metabolism and blood sugar.
  • Make sure you are getting enough sleep: Sleep plays a huge part in boosting your energy levels, so if you are not getting enough sleep, or if your sleep is poor quality, it can surely take a toll on your body and mind. Limiting your caffeine intake and practicing relaxation or mindfulness techniques can help improve your quality of sleep and may help you get to sleep more easily.
  • Work to control the stress in your life: Stress can be hard on both your body and mind, and while some stress is unavoidable, there are some coping strategies that might be helpful when it comes to managing your stress in healthy ways. Talking it out, meditating, practicing yoga, and working on your time management may be great ways of helping you get through stressful times.
  • Focus on whole, healthful foods: Consuming plenty of whole foods whose sugars are absorbed more slowly may help you feel less sluggish. This includes whole grains, high fiber vegetables, nuts, and olive oil.

What Are Some Strategies To Manage Seasonal Depression And Fatigue

How To Fight Fatigue From Depression
  • 1. Get Outside
  • Try to spend time outside for at least 10 minutes a day. If there is sunlight, moving, standing or sitting in the sun can stimulate your production of Vitamin D . If there isnt any sunlight, it is still great to get outside because being in the daylight can help regulate your internal clock. As a bonus, moving your body releases good-mood endorphins that can help enhance feelings of well-being.

    2. Use Light Therapy

    One type of light therapy uses light boxes with fluorescent lights to supplement our bodies need for light during darker months. Typically, people use these boxes for thirty minutes within the first hour of waking up. Light therapy can help balance serotonin levels and improve your internal clock. A second type is a dawn simulator that mimics the effects of dawn over 30 minutes to an hour. These help you wake up in a more natural way and help to regulate your circadian rhythm.

    3. Increase Vitamin D Intake

    Oftentimes people with SAD, or people feeling low or fatigued from winter months are low in Vitamin D. Vitamin D is important because it can play a role in the production of serotonin and dopamine. Try including more Vitamin D rich foods in your diet or taking Vitamin D supplements. Check out these plant-based sources of Vitamin D.

    4. Focus on a Colorful Diet

    5. Try Aromatherapy

    6. Yoga & Meditation

    7. Spend time with Friends and Family

    Also Check: Chronic Fatigue Syndrome In Men

    Take In Some Sunlight

    Exposure to daylight, particularly in the morning, is known to improve night-time sleep, so try to spend some time in natural light every day.

    A lack of daylight can be a particular factor in depression in the winter months, when the sun sets so early, affecting circadian rhythms, Dr Davies confirms.

    I keep a SAD lamp on my desk so I can top up my light levels on days when its hard to get outside.

    How To Reach Out For Depression Support

    Look for support from people who make you feel safe and cared for. The person you talk to doesnt have to be able to fix you they just need to be a good listenersomeone wholl listen attentively and compassionately without being distracted or judging you.

    Make face-time a priority. Phone calls, social media, and texting are great ways to stay in touch, but they dont replace good old-fashioned in-person quality time. The simple act of talking to someone face to face about how you feel can play a big role in relieving depression and keeping it away.

    Try to keep up with social activities even if you dont feel like it. Often when youre depressed, it feels more comfortable to retreat into your shell, but being around other people will make you feel less depressed.

    Find ways to support others. Its nice to receive support, but research shows you get an even bigger mood boost from providing support yourself. So find waysboth big and smallto help others: volunteer, be a listening ear for a friend, do something nice for somebody.

    Care for a pet. While nothing can replace the human connection, pets can bring joy and companionship into your life and help you feel less isolated. Caring for a pet can also get you outside of yourself and give you a sense of being neededboth powerful antidotes to depression.

    10 tips for staying connected

  • Talk to one person about your feelings.
  • Help someone else by volunteering.
  • Have lunch or coffee with a friend.
  • Schedule a weekly dinner date.
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    See Your Personal Physician

    If extreme tiredness is getting in the way of your daily routine, the first thing you should do is see your doctor. They can rule out health-related conditions such as anemia, hypothyroidism, sleep apnea, heart disease, diabetes, chronic fatigue syndrome, or certain medications that may cause excessive sleepiness. They can also talk with you about a referral to a mental health professional.

    Take The Bold Step And Choose Bold Health For Depression Treatment In San Diego

    How to overcome chronic fatigue syndrome FOREVER: #1 Tip to stop chronic fatigue forever

    You have choices when it comes to depression treatment in San Diego. But choosing BOLD Health is one of the best decisions you can make.

    Living with depression and fatigue is a challenge you shouldnt have to go through alone. Whether you choose our IOP in San Diego, individual therapy, or group therapy, we promise to walk beside you every step of the way, no matter how long it takes.

    Contact us for more information so you can get back to living your best life faster. Contact Us

    Read Also: What To Take For Chronic Fatigue Syndrome

    About Upmc Western Behavioral Health

    UPMC Western Psychiatric Hospital is the hub of UPMC Behavioral Health, a network of community-based programs providing specialized mental health and addiction care for children, adolescents, adults, and seniors. Our mission is to provide comprehensive, compassionate care to people of all ages with mental health conditions. UPMC Western Psychiatric Hospital is a nationally recognized leader in mental health clinical care, research, and education. It is one of the nations foremost university-based psychiatric care facilities through its integration with the Department of Psychiatry of the University of Pittsburgh School of Medicine. We are here to help at every stage of your care and recovery.

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    Cause No : Dehydration

    The fatigue that you regularly experience could be a result of dehydration. No matter whether you have a desk job or a work that requires physical effort, your body need water to keep the metabolism going and stay cool. If you feel thirsty for most part then understand that you are already facing dehydration.

    Remedy: Keep yourself well hydrated by drinking water throughout the day at short intervals. Make sure your urine is light colored. Have at least two cups of water, an hour before any physical activity. Keep sipping little throughout the work and then drink at least two cups after the work out. This will ensure proper amount of water in the body.

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