Does anxiety make you tired? 8 ways to manage anxiety fatigue

This blog is for educational purposes only and does not replace professional medical advice or diagnosis. If you have health concerns, consult an AHPRA-registered telehealth doctor or request a medical certificate online if clinically appropriate. Please note: Hola Health does not currently offer Mental Health Care Plans.

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Overview

Anxiety has a subtle way of draining your energy, often leaving you feeling exhausted without understanding why. It’s like running an endless mental race—your mind is constantly on high alert, and the body mirrors it. So, does anxiety make you tired? Absolutely!

The constant worry, stress, and physical strain all contribute to an overpowering sense of exhaustion. Anxiety may sap your physical and mental energy, making even basic tasks difficult. It has an impact on both your physical and mental health, causing muscular tension, disrupting sleep, and driving racing thoughts.

If you are constantly exhausted by anxiety, you are not alone. Understanding why anxiety causes fatigue and developing coping strategies are critical to restoring energy and improving your well-being. In this guide, we’ll look at how anxiety affects your body, why it makes you tired, and how you can use practical strategies along with a specific mental health treatment plan to minimise the physical and emotional toll of anxiety and feel more like yourself again.

What does anxiety do to your body?

Anxiety has a variety of mental and physical effects on the body. When you feel anxious, your body engages in the “fight-or-flight” response, a normal reaction to perceived dangers. While this response might be beneficial in certain circumstances, prolonged or excessive worry can cause some physical symptoms and health problems. Here’s a breakdown of what anxiety can do to your body:

1. Increased heart rate
2. Muscle tension
3. Shaking or tremors
4. Shortness of breath
5. Gastrointestinal issues
6. Dizziness or lightheadedness
7. Sweating
8. Fatigue
9. Sleep disturbances
10. Weakened immune system
11. Changes in blood pressure
12. Cold or clammy hands
13. Frequent urination
14. Skin reactions such as rashes, hives, or itching

Note: If you experience severe, worsening, or life-threatening symptoms, such as chest pain or breathing difficulties, call 000 immediately or attend your nearest Emergency Department (ED).

Does anxiety make you fatigued?

Yes, anxiety can cause fatigue. When you’re anxious your body maintains a high level of vigilance, triggering the production of stress hormones such as adrenaline and cortisol, which can be draining over time. Anxiety also disrupts sleep, making it difficult to rest or remain asleep, resulting in daytime fatigue. Additionally, anxiety disrupts muscular tension, particularly in the neck and shoulders, which contributes to physical tiredness. Constant stress or racing thoughts can sap your mental energy. Anxiety management through relaxation methods, therapy, and improved sleep hygiene can help reduce fatigue and boost overall energy levels.

Reasons behind why anxiety makes you tired

Anxiety can make you feel tired for several reasons, both physical and mental:

Chronic stress response: Anxiety keeps your body in a continual “fight-or-flight” state, which fills your system with stress hormones such as adrenaline and cortisol. Over time, this heightened state may be tiring, both physically and psychologically.

Sleep disruptions: Anxiety frequently interferes with sleep, causing problems falling asleep, staying asleep, or getting enough rest. Poor sleep quality leads to exhaustion and a lack of energy during the day.

Muscle tension: Anxiety causes muscles to tense, particularly in the neck, shoulders, and back. Persistent muscular strain can lead to physical tiredness and discomfort.

Mental fatigue: Constant anxiety, racing thoughts, and mental pressure deplete cognitive resources, leaving you mentally exhausted and unable to concentrate.

Hypervigilance: The heightened alertness anxiety triggers require significant energy, leading to exhaustion as your body is always on edge, anticipating threats.

Decreased energy: Anxiety can drain your energy and make even easy chores seem burdensome, adding to physical and mental exhaustion.

Anxiety effects on sleep: Anxiety can significantly impact sleep, often making it difficult to fall asleep, stay asleep, or achieve restful sleep.

Here are some ways anxiety affects sleep:

Difficulty falling asleep: Anxiety frequently causes racing thoughts and excessive worry, making it difficult to “turn off” the mind before bedtime. This mental activity can keep you awake, particularly if your mind is preoccupied with stressors or concerns.

Frequent awakenings: Anxiety can lead you to wake up several times during the night, usually due to restlessness or discomfort. You may also experience vivid dreams or nightmares associated with stress.

Poor sleep quality: Even if you manage to fall asleep, anxiety may keep you from progressing to the deeper stages of restorative sleep, leaving you feeling groggy in the morning.

Sleep disruptions from physical symptoms: Physical symptoms associated with anxiety, such as elevated heart rate, muscle tightness, or difficulty breathing, can make sleeping uncomfortable, leading you to wake up or toss and turn.

Insomnia: Chronic anxiety can lead to insomnia, which occurs when anxiety creates long-term sleep problems, making it difficult to maintain a normal sleep pattern.

Can anxiety make you sleep all day?

Anxiety can significantly influence an individual’s sleep habits, leading to prolonged periods of sleep throughout the day, although the extent of this impact varies among individuals.

In some cases, anxiety-induced fatigue results from mental overactivity, physical tension, and disruptions in sleep patterns. Such fatigue may contribute to a feeling of depletion, thus prompting excessive daytime sleep.

Furthermore, anxiety frequently occurs alongside depression, a condition that may manifest with oversleeping as a characteristic symptom. Conversely, some individuals may experience insomnia or restless sleep as a result of anxiety.

It is imperative to address excessive sleepiness by identifying the underlying causes. Employing strategies to manage anxiety, such as mindfulness practices, consistent physical activity, and therapeutic interventions, can assist in regulating both energy levels and sleep patterns.

Should there be ongoing issues with oversleeping or fatigue, it is advisable to consult a healthcare professional to exclude the presence of other underlying health concerns.

Long-term health effects of anxiety

Long-term anxiety can have significant effects on both physical and mental health.

Chronic anxiety can lead to a range of issues, including:

Cardiovascular problems: Chronic anxiety can raise the heart rate and blood pressure, increasing the risk of heart disease and strokes. Ongoing stress can also lead to the accumulation of plaque in the arteries, increasing cardiovascular risk over time.

A weakened immune system: Prolonged anxiety increases cortisol levels, which can impair the immune system. This increases your susceptibility to infections, diseases, and autoimmune disorders.

Digestive issues: Chronic worry can impair digestion, resulting in irritable bowel syndrome (IBS), acid reflux, and ulcers. Stress impairs gut motility and can result in stomach discomfort, nausea, and diarrhoea.

Mental health conditions: Long-term anxiety raises the risk of developing other mental health problems, including depression and panic disorders. Anxiety and depression frequently co-occur, exacerbating emotional pain.

Sleeping disorders: Chronic anxiety can cause chronic sleep disorders such as insomnia and restless sleep, escalating worry, and creating a cycle of exhaustion and stress.

Chronic pain and muscle tension: Anxiety-induced muscle tension can cause persistent discomfort, especially in the neck, shoulders, and back. Over time, this can cause discomfort and lower quality of life.

Substance abuse: People who suffer from persistent anxiety may use substances such as alcohol or drugs for relief. This can result in dependence, addiction, and other health concerns.

Cognitive impairment: Long-term anxiety can affect cognitive abilities including memory, focus, and decision-making. Chronic stress impairs brain function, making it difficult to retain information and focus.

Respiratory issues: Persistent anxiety may exacerbate pre-existing respiratory conditions such as asthma or chronic obstructive pulmonary disease (COPD).

Endocrine disruptors: Chronic anxiety can lead to alterations in hormone levels, which may increase the risk of conditions like thyroid imbalances.

What are the symptoms of anxiety fatigue?

Anxiety fatigue refers to the exhaustion caused by prolonged anxiety, manifesting both physically and mentally. Common symptoms include:

Physical symptoms:

• Chronic fatigue: Experiencing a state of exhaustion that persists despite adequate rest.
• Muscle weakness: Ongoing discomfort or reduced strength attributable to muscle tension.
• Headaches: Frequently associated with tension.
• Sleep disturbances: Challenges initiating or maintaining sleep, resulting in suboptimal rest quality.
• Decreased energy levels: Difficulty in executing everyday activities.

Mental and emotional symptoms:

• Concentration difficulties: Inability to focus or to complete tasks effectively.
• Increased irritability: A heightened tendency to experience annoyance or frustration.
• Absence of motivation: A lack of interest or drive to engage in activities.
• Cognitive dysfunction: A feeling of mental lethargy or confusion.

Note: Telehealth may not be suitable for every condition. Some patients with cardiovascular or respiratory symptoms may require an in-person assessment, physical examination, testing, or emergency care.

How to manage anxiety fatigue?

Managing anxiety-induced fatigue involves addressing both the physical and mental aspects of anxiety.

Here are some strategies to help reduce fatigue:

Practice relaxation techniques: Deep breathing techniques, meditation, and progressive muscle relaxation can all help lessen the stress response and cortisol levels. This can assist in relieving physical stress and mental tiredness by encouraging relaxation and lowering fatigue.

Establish a sleep routine: Good sleep hygiene is essential for overcoming anxiety-related tiredness. To improve sleep quality, stick to a consistent sleep schedule, limit caffeine and heavy meals before bedtime, and develop a relaxing bedtime routine.

Exercise regularly: Physical activity can assist in relieving stress, boost energy, and enhance mood. Even modest activities, such as walking, yoga, or swimming, can help relieve anxiety and fatigue by increasing endorphin levels and enhancing sleep.

Manage stress with mindfulness: Mindfulness methods, such as focused breathing, can help you stay present and control anxiety before it takes over. Regular mindfulness meditation can help relieve anxiety and avoid weariness caused by continual worry.

Break tasks into manageable steps: Feeling overwhelmed may increase anxiety and contribute to burnout. Break down enormous tasks into smaller, more manageable chunks to prevent exhaustion by attempting to complete everything at once. Celebrate minor victories to keep motivated.

Stay hydrated and eat nutrient-dense foods: Dehydration and inadequate nutrition can worsen tiredness. Drink plenty of water and eat well-balanced meals high in fruits, vegetables, lean proteins and whole grains to help your body’s energy levels.

Seek therapy: Cognitive-behavioural therapy (CBT) and other types of treatment can help address the underlying causes of anxiety, teaching you how to manage symptoms and reduce stress. Therapy can be an effective way to stop the cycle of worry and exhaustion.

Practice self-compassion: Recognise that handling anxiety takes time, and it’s normal to take breaks. If you’re tired, be gentle with yourself, and don’t put too much pressure on yourself to “perform” while you’re struggling.

Engaging activities: Participation in mentally stimulating and enjoyable activities can effectively redirect one’s focus from anxiety. Journaling provides an opportunity to process emotions and diminish mental clutter. Engaging in creative pursuits such as painting, playing music, or crafting offers a therapeutic distraction. Additionally, spending time outdoors, particularly in natural settings, has a soothing effect and can enhance mood and energy levels.

Social connections: The formation and maintenance of supportive relationships are essential for the effective management of anxiety. Engaging in conversations with trusted friends or family members can offer emotional relief. Furthermore, joining support groups allows individuals to connect with others facing similar challenges, thus cultivating a sense of understanding and solidarity.

Note: This information is for educational purposes only. You should consult a medical practitioner before attempting new wellness programs or lifestyle changes to ensure they are safe for your specific condition.

When to get help

Individuals who experience anxiety fatigue that significantly disrupts their daily activities or continues despite attempts at self-care should seek professional assistance.

• Signs that professional support may be needed include extreme exhaustion, difficulty performing routine tasks, severe sleep disruptions, or physical symptoms such as chest pain, dizziness, or persistent headaches.
• The presence of hopelessness, self-harming thoughts, or increased substance use in conjunction with anxiety necessitates immediate consultation with a healthcare provider.

A qualified therapist or medical professional can evaluate the symptoms, offer appropriate guidance, and recommend interventions, including therapy, medication, or lifestyle modifications.

Timely intervention is essential to prevent the progression of anxiety fatigue and to improve overall quality of life.

Note: Telehealth is not suitable for all conditions. Telehealth does not replace your regular GP, specialist, or emergency services. If you are unsure whether telehealth is right for your situation, we recommend speaking with your usual healthcare provider. In emergencies, call 000.