Try Increasing Your Activities
It can be hard to find the motivation to do pretty much anything when youre depressed. And when your activity level drops, you might feel even less motivated and more tired. This leads to a vicious cycle.
With physical tiredness, you need to rest. But with depression, its the opposite. Sleeping and sitting around often make you feel more tired and also gives you time to sit with depressive thoughts, which can make you feel worse.
One way to break this cycle is to start gently increasing your activities. This is a cognitive behavioral therapy technique known as behavioral activation. The theory is that doing things will help give you the energy to do more things.
Again, start small, and prioritize manageable, reasonable activities that bring some enjoyment, or activities that provide a sense of achievement.
Here are some ideas for gentle activities to try:
- Go for a small walk, and smell the flowers that you pass on the way.
- Watch birds in your local park.
- Make a playlist of upbeat music.
- Move your body in a way that feels good.
- Research a topic that youre interested in.
- Do a jigsaw or a crossword puzzle.
- Make a warm drink.
- Rewatch a favorite movie.
- Have a spontaneous picnic.
For more ideas and for a worksheet to help you monitor your activities and mood changes, you can check out the Behavioural Strategies for Managing Depression worksheet from the Center for Clinical Interventions in Australia.
How To Fight Depression 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 youre 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:
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How To Avoid And Recover From Stress
- If everything seems overwhelming at the moment, maybe you need to step back a little. Go on a vacation if you must.
- If time does not permit you to leave on a vacation, talking to a confidante helps. This increases your bond and naturally lowers down your risk of developing depression.
- Never forget the basics! Get enough sleep, exercise regularly, and eat right. These may be little steps but it could go a long way if you arent deprived of any of them.
- Find your purpose. I dont mean to sound like the Dalai Lama, but one of the root causes of depression is aimlessness. Try to ponder upon this quote that says To live is the rarest thing in the world. Most people just exist. You wont call it existing if you have goals. When you aim for something, it encourages vigor which you can naturally find when you want something so bad. And that makes all the difference.
- Adopt a pet! If you cant afford to buy one, at least adopt one. Having a pet around replaces human connection. Pets especially dogs never fail to be loyal companions and this can make you feel unisolated. A pet makes you feel needed. Like caring for a child. Plus, they make you feel loved too.
- Find a hobby. Look for something you care about. Like an outlet for all the troubled emotions. This takes your mind off of the worries. You get to think more clearly after leisure activities refresh you. If the routine burns you out, get on a bike and ride!
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What Are The Signs Of Depression
While most of us think of the emotional funk associated with depression, it is often the physical symptoms that first alert us something is wrong, one of those being deep fatigue. When the symptoms persist most of the time for at least two weeks there is a good chance that it is a depressive disorder at the root of the symptoms.
According to the diagnostic criteria stated in the DSM-5, symptoms of depression include:
- Low mood, sadness, feelings of hopelessness or despair
- Slowed motor movements and cognitive functioning
- Changes in appetite, leading to sudden weight gain or loss
- Changes in sleep patterns, insomnia or hypersomnia
- Feelings of shame, worthlessness, or guilt
- Difficulty concentrating or making decisions
- Loss of interest in activities once enjoyed
- Recurrent thoughts of death or suicide
Compliance With Ethical Standards
- FundingThis study was financed in part by the Coordenação de Aperfeiçoamento de Pessoal de Nível Superior Brasil Finance Code 001.
- Ethical approvalEthical approval was obtained from the local Human Research Ethics Committee no. 688.548 and the protocol was written in accordance with standards set by the Declaration of Helsinki.
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Diseases That Have Fatigue As The Main Symptom
When your immune system is grappling with a disease, that fight requires energy. So itâs probably not surprising that almost any disease you can name has fatigue listed among its symptoms.
âFatigue may be the most common symptom people report, and in and of itself it canât point you toward a diagnosis,â says Roxanne Sukol, MD, a preventive medicine specialist at Cleveland Clinic.
Also complicating matters: âThere are so many different ways to measure fatigue,â says Anne Cappola, MD, of the University of Pennsylvaniaâs Division of Endocrinology, Diabetes, and Metabolism. âDoes it mean youâre sleeping more? Or canât exercise as long as you used to? Or donât have energy at the end of the day?â
Fatigue comes in different flavors. âThereâs physical fatigue, but also emotional fatigue and psychological fatigue,â she says. âPeople underestimate the effects of psychological stress on energy levels, but in retrospect, after that stress is gone, they realize that was making them so tired.â
Whenever a patient sees Cappola for fatigue, she says she talks with them about reasonable expectations. âOur society builds this belief that you should be on the run all the time, but thatâs not sustainable for many of us,â she says. âIf your scheduleâs changed or you havenât been sleeping enough or something else is going on, feeling tired is natural.â
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Food Allergies Food Intolerance And Fatigue
Symptoms: Fatigue, sleepiness, continued exhaustion
Although food is supposed to give you energy, medical research suggests that hidden food intolerances or allergies can do the opposite. In fact, fatigue may be an early warning sign of food intolerance or food allergy. Celiac disease, which happens when you cant digest gluten, may also cause fatigue.
Ask your doctor about the elimination diet. This is a diet in which you cut out certain foods linked to a variety of symptoms, including sleepiness within 10 to 30 minutes of eating them, for a certain period of time to see if that makes a difference. You can also talk to your doctor about a food allergy test or invest in a home test such as ALCAT which may help you identify the offending foods.
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How Can I Ease Or Relieve Fatigue
If a medical condition isnât causing your fatigue, lifestyle changes may improve your symptoms. To reduce fatigue, you can:
- Practice good sleep habits: Aim for seven to nine hours of sleep every night. Donât drink caffeine, use electronics, or exercise right before bed. Try to go to bed and get up at the same time every day.
- Avoid toxins: Donât use illegal drugs, and drink alcohol in moderation, if at all.
- Eat a healthy diet: A balanced diet and plenty of water will keep your body nourished and hydrated.
- Manage stress: Yoga, mindfulness, meditation and regular exercise can help you relieve stress and gain more energy.
- See your healthcare provider: Make an appointment to rule out infections, disease, illness, vitamin deficiencies and other health conditions. You should also talk to your provider about medications youâre taking to see if they are causing your symptoms.
- Exercise often: Regular exercise is crucial for a healthy lifestyle. Though it might seem counter-intuitive, vigorous exercise can help you feel more energetic once you get used to it. But exercising too much can cause fatigue, so talk to your provider about whatâs best for you.
- Maintain a healthy weight: Talk to your healthcare provider about your ideal weight, and try to stay within that range.
Youre Lacking In Vitamin D
If youve got a job that keeps you indoors most of the day, chances are you may be part of the 42 percent of Americans with a vitamin D deficiency. Vitamin D is created by your body when sunlight hits the skin and is found in fatty fishes like salmon and tuna, eggs, and mushrooms.
Most people associate low vitamin D with wintertime and seasonal depression, but it can hit at any time of year. A thorough review of studies analyzing depression and vitamin D concluded that lower vitamin D levels were found in people with depression compared to controls.
Scientists also found that when depressed individuals received vitamin D supplementation for one year, they had significant improvements in symptoms of depression compared with depressed people taking a placebo. The area of the brain associated with depression is also a site of vitamin D receptors, posing one possible explanation for the link between the two.
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Fatigue And Gi Symptoms
When your GI symptoms flare up, you might feel worn out, or like a battery that has lost power. Fatigue is a common side effect of any long-term or chronic illness. And this makes sense your body is devoting energy to fighting a disease or struggling with an inflamed or sensitive digestive tract. Even though this is a common experience, it is not a comfortable one. You may feel tired because your GI symptoms have kept you awake or in the bathroom all night. You may not be eating the right foods, which can cause both fatigue and troublesome GI problems.
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What Are The Consequences Of Residual Symptoms Of Fatigue In Mdd
Dr. Fava: The key point is that patients with residual fatigue are more likely to get depressed again despite continued prophylactic treatment. There is a much greater likelihood that patients with MDD who have residual symptoms like fatigue will also have work, school, and/or social difficulties. As you know, there is a very high medical comorbidity associated with depression as well. Therefore, we need to identify these symptoms and intervene as early as possible.
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How Is Fatigue Treated
To find out what is causing your fatigue, your doctor will ask you about any other symptoms and do a full examination. They may order blood tests or imaging tests, depending on what they think your condition might be.
Treatment will depend on the condition that is causing your fatigue. Sometimes, after treatment, you will feel better almost straight away. However, it might take several weeks for your fatigue to lessen.
Mindfulness, meditation, yoga and cognitive behavioural therapy are non-medical treatments that may be effective for some people to treat fatigue.
Missed Milestones To Faded Friendships: The Unacknowledged Grief Of 2020
However, the trauma is much bigger for individuals directly affected by the pandemic, says Galea. That includes those whove lost loved ones, lost a job or housing, struggled with child care, or have had COVID-19 themselves some of whom report continuing to experience exhaustion thats thought to be associated with the viral infection.
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Back Pain Or Aching Muscles All Over
You might feel okay in the morning, but once youre at work or sitting at a school desk, your back starts to hurt. It could be stress, or it could be depression. Although theyre often associated with bad posture or injuries, backaches can also be a symptom of psychological distress.
A 2017 research study of 1,013 Canadian university students found a direct association between depression and backaches.
Psychologists and psychiatrists have long believed emotional issues can cause chronic aches and pains, but the specifics are still being researched, such as the connection between depression and the bodys inflammatory response.
Newer studies
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Why Audiences Tune Out
Aside from the threats to peoples attention posed by our distracting technologies and information overload, there is also the fact of crisis fatigue leading readers to consume less news.
This year, a Reuters Institute analysis showed that interest in news has decreased sharply across all markets, from 63% in 2017 to 51% in 2022, while a full 15% of Americans have disconnected from news coverage altogether.
According to the Reuters report, the reasons for this differ, in part, with political affiliation. Conservative voters tend to avoid the news because they deem it untrustworthy or biased, while liberal voters avoid news because of feelings of powerlessness and fatigue. Online news, with its perpetual drive to keep eyes trained on screens, is unwittingly undermining its own goals: to provide news and keep the public informed.
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How Are Cfs And Depression Different
CFS may have symptoms that donât happen with depression, like a frequent sore throat, weakness, and swollen or tender lymph nodes. Pain is more common with CFS than depression.
CFS symptoms like severe fatigue often start or get worse after physical activity, so it could help to cut back on exercise. Depression symptoms sometimes improve after physical activity, so more exercise might make you feel better.
People with CFS often view it as a physical illness. People with depression usually think of their illness as psychological.
What’s The Connection Between Fatigue And Depression
posted: Feb. 13, 2022.
What is the connection between exhaustion and depression?
Absolute exhaustion clinically referred to as chronic fatigue syndrome has been linked to depression, and no wonder. The two conditions, which often coexist, can mirror each other because the feelings of fatigue are so similar to feelings of depression.
However, there is a difference.
Chronic fatigue syndrome causes an individual to constantly feel exhausted and tired, and there seems to be no underlying cause. Depression is when a person is persistently sad, hopeless and anxious for at least two weeks or more. Because so many depressed people also have sleep issues, it makes sense for them to be tired the hallmark symptom of chronic fatigue syndrome.
Lets break down the two separate conditions and see if you recognize your symptoms in or from either.
First, depression.
When one is depressed, they may feel the following:
- Appetite changes
- Sleeplessness
- Suicidal ideation
Its tiring to feel depressed, and when sleep becomes an issue, the depressed person is now even more vulnerable to exhaustion, because then theres no rest or reprieve from all those taxing emotions that just dont seem to want to go away.
Next, chronic fatigue syndrome.
For seemingly no reason, people with chronic fatigue syndrome might feel muscle aches too, as well as joint pain, tender lymph nodes, and even a sore throat. Theyre always very tired, no matter how much sleep they get or how regular.
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Cravings For Salty Foods
A part of the adrenal glands named the cortex is responsible for producing aldosterone, a mineralocorticoid which works with the kidney to regulate our fluid and mineral excretion. When the adrenals become fatigued, we produce less aldosterone and tend to excrete large amounts of important minerals in our urine. Individuals with depleted endocrine systems often report frequent urination, which is often attributed to age but may actually be caused by depleted adrenals.
This means that Adrenal Fatigue sufferers effectively lose the ability to balance the levels of minerals like sodium, potassium, and magnesium in their blood. In turn, this leads to cravings for foods which will replace the sodium that we have lost. If you find yourself suddenly craving salty snacks, you could be suffering from Adrenal Fatigue.
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Your B12 Levels Are Low
Vitamin B12 is found in animal products, so vegans and vegetarians are most at risk for being deficient, as well as people with gastrointestinal issues, who may have difficulty absorbing the vitamin, and people on heartburn and reflux medications. The important vitamin is needed in order to make red blood cells and DNA and plays a major role in nerve function and mood. B12 helps to maintain the myelin sheath surrounding nerve cells, which make it possible for cells to communicate.
But when levels are low, this communication becomes compromised, which can lead to neurological changes. B12 is also involved in the production of serotonin and other neurotransmitters that regulate mood, so low levels could cause changes in the nervous system.
One study in the journal BMC Psychiatry followed 115 people with depression for six months and found that those with higher levels of B12 had a greater chance of recovery from depression, leading scientists to believe there is an association between B12 and mental health. Low levels of B12 have even been linked to .
