Can Anxiety Make You Tired?

In short, yes — many people with anxiety struggle with feeling exhausted. Here are some strategies to feel more rested and energized.

Do you ever wake up in the morning after a full night’s sleep, only to feel like you’ve run a marathon without ever leaving your bed? Your muscles ache, your mind is foggy, and a heavy weariness hangs over you like a dark cloud. For many people grappling with anxiety, this scenario is all too familiar. 

Anxiety, often depicted as a whirlwind of worry and fear, has a lesser-known but equally debilitating side effect: relentless fatigue. Below, we delve into the intricate relationship between anxiety and tiredness, uncovering why anxiety can leave you feeling drained and what can be done to reclaim your energy and vitality.

The connection between anxiety and tiredness

Anxiety is a complex emotional and physiological state where you feel tense, have worried thoughts, and experience physical changes. It is a natural response to stress or danger, but for those with anxiety disorders, these feelings can be overwhelming and persistent, disrupting daily life. Anxiety disorders encompass a range of conditions — like generalized anxiety disorder, social anxiety disorder, and panic disorder — and while each has its unique features, all share common symptoms and underlying mechanisms. 

As mentioned, anxiety impacts the body in many ways. When someone has a stress response, it activates the sympathetic nervous system, releasing stress hormones like adrenaline and cortisol, which can disrupt normal bodily functions and lead to anxiety fatigue. Continuous nervous system activation can lead to mental exhaustion from being in a state of stress response and physical exhaustion, like physical energy drain from constant muscle tension.

In essence, these physiological changes are designed for short-term survival but become harmful when anxiety is persistent. The body’s constant state of hyperarousal depletes its energy reserves, contributing to the profound tiredness often experienced by those with chronic anxiety.

Are anxiety and sleep disturbances connected?

Anxiety and sleep problems or sleep disturbances are closely intertwined, creating a vicious cycle that exacerbates both conditions. Anxiety often leads to difficulties falling asleep, staying asleep, or experiencing restful sleep, which in turn can heighten anxiety symptoms. This bidirectional relationship highlights how crucial sleep is for mental health and how anxiety can severely disrupt sleep patterns, leading to chronic fatigue and other health issues. Here are some of the ways anxiety and sleep disturbances are connected: 

Insomnia and anxiety

Difficulty falling asleep is a common issue for those with anxiety, often due to racing thoughts and worry. This condition can also lead to frequent awakenings during the night, often accompanied by panic or fear, and early morning awakenings with an inability to fall back asleep.

Sleep quality 

Anxiety can prevent deep, restorative sleep, leading to a sense of unrefreshing rest. Frequent disturbances disrupt the sleep cycle, reducing the amount of time spent in crucial REM and deep sleep stages. Poor sleep quality compounds fatigue, making it harder to cope with anxiety symptoms during the day.

Vicious cycle 

Lack of sleep increases stress hormones like cortisol, which can heighten anxiety. Increased anxiety levels make it even harder to achieve quality sleep, perpetuating the cycle. Chronic sleep deprivation can impair cognitive function, emotional regulation, and overall physical health, further intensifying anxiety.

How to manage anxiety-related fatigue

Managing anxiety-related fatigue involves a multifaceted approach that addresses both the physical and psychological aspects of anxiety. By implementing effective strategies and making healthy lifestyle changes, individuals can reduce anxiety symptoms and improve their energy levels, enhancing their overall quality of life. Here are some strategies that people can try to manage anxiety better and reduce the fatigue that often accompanies it.

1. Practice anxiety management techniques 

Incorporating mindfulness and relaxation techniques, such as meditation and deep breathing, can help calm the mind and reduce anxiety levels. These practices promote a sense of calm and can make it easier to handle stress.

2. Commit to a regular sleep schedule 

Establishing a consistent sleep schedule is crucial for improving sleep quality and managing anxiety. Creating a restful sleep environment and practicing good sleep hygiene, such as maintaining a cool, dark, and quiet bedroom, can also enhance sleep. These strategies help ensure that the body and mind get the restorative rest needed to cope with anxiety more effectively.

3. Try other lifestyle changes 

Adopting a balanced diet rich in nutrients supports overall health and can help manage anxiety. Regular physical activity boosts energy levels and reduces anxiety while staying hydrated. Limiting caffeine and alcohol intake further supports mental well-being. These lifestyle choices contribute to a healthier body and mind, making it easier to handle anxiety.

4. Seek professional help 

Consulting with a therapist or counselor can provide personalized support and strategies for managing anxiety. In some cases, medication may be necessary, and it should be considered under the guidance of a healthcare provider. Professional help ensures that individuals receive the appropriate care and treatment tailored to their specific needs.

How Charlie Health can help

If anxiety is affecting your mental health, Charlie Health is here to help. Charlie Health’s virtual Intensive Outpatient Program (IOP) provides mental health treatment for those dealing with serious mental health conditions, including anxiety, depression, and more. Our expert clinicians incorporate evidence-based therapies into individual counseling, family therapy, and group sessions. With this kind of holistic online therapy, managing your mental health is possible. Fill out the form below or give us a call to start healing today.