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.
Managing anxiety-induced fatigue necessitates a multifaceted strategy that includes treatment, relaxation methods, sleep improvements, and lifestyle modifications. A specific mental health treatment plan, such as cognitive behavioural therapy, mindfulness techniques, and sleep hygiene changes, can help ease the physical and emotional strain caused by anxiety. By addressing the underlying causes and actively managing stress and energy levels, you may alleviate the crippling effects of anxiety and reclaim a sense of balance and vitality.
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:- Increased heart rate
- Muscle tension
- Shaking or tremors
- Shortness of breath
- Gastrointestinal issues
- Dizziness or lightheadedness
- Sweating
- Fatigue
- Sleep disturbances
- Weakened immune system
- Changes in blood pressure
- Cold or clammy hands
- Frequent urination
- Skin reactions such as rashes, hives, or itching
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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.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.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.Combat anxiety fatigue with mental health treatment plan
A mental health treatment plan is a personalised method for addressing anxiety and exhaustion. Mindfulness and relaxation practices assist in quieting racing thoughts and relieving physical stress, thereby conserving energy. Exposure therapy gradually exposes you to anxiety triggers, which reduces sensitivity and tension. Cognitive Behavioural Therapy for Insomnia (CBT-I) tackles sleep difficulties by increasing sleep quality and reducing exhaustion. Ongoing therapy sessions provide emotional support and coping methods, although medication may be used to treat extreme anxiety. A comprehensive plan helps reduce both the mental and physical toll of anxiety, restoring energy and improving overall well-being.Managing anxiety-induced fatigue necessitates a multifaceted strategy that includes treatment, relaxation methods, sleep improvements, and lifestyle modifications. A specific mental health treatment plan, such as cognitive behavioural therapy, mindfulness techniques, and sleep hygiene changes, can help ease the physical and emotional strain caused by anxiety. By addressing the underlying causes and actively managing stress and energy levels, you may alleviate the crippling effects of anxiety and reclaim a sense of balance and vitality.
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Disclaimer
This content is created for informational purposes only. It is not intended to be a substitute for professional medical advice. Always seek the guidance of your doctor or other qualified health professional with any questions you may have regarding your health or a medical condition. For emergencies please immediately contact 000.
