Does anxiety make you tired?

Can having anxiety make you feel tired?

What does anxiety do to your body?

Immediate physical effects

1. Increased heart rate: Anxiety initiates the "fight-or-flight" response, resulting in an elevated heart rate, clinically referred to as tachycardia.
2. Muscle tension: Prolonged anxiety induces persistent muscle stiffness, manifesting as headaches, back pain, or generalised body aches.
3. Rapid breathing: Anxiety frequently triggers hyperventilation, which may lead to sensations of dizziness or shortness of breath.
4. Digestive issues: Anxiety can precipitate gastrointestinal disturbances such as nausea, diarrhea, or irritable bowel syndrome (IBS), due to its adverse effects on gut health.

Long-term health effects

1. Cardiovascular problems: Chronic anxiety is associated with an increased risk of developing high blood pressure, heart disease, and arrhythmias, due to the sustained stress placed on the cardiovascular system.
2. Weakened immune system: Prolonged exposure to stress can weaken the immune system, making individuals more susceptible to infections.
3. Chronic pain: Continuous muscle tension can lead to various pain conditions, including tension headaches, migraines, or fibromyalgia.
4. Respiratory issues: Persistent anxiety may exacerbate pre-existing respiratory conditions such as asthma or chronic obstructive pulmonary disease (COPD).
5. Digestive disorders: Long-lasting anxiety can adversely affect gut health, contributing to the development of ulcers, irritable bowel syndrome (IBS), or chronic indigestion.
6. Mental health decline: Chronic anxiety has the potential to result in depression, substance abuse disorders, or burnout, largely due to emotional exhaustion.
7. Cognitive decline: Excessive and ongoing stress can impair cognitive functions, including memory, concentration, and decision-making abilities over time.
8. Endocrine disruptors: Chronic anxiety can lead to alterations in hormone levels, which may increase the risk of diabetes or thyroid imbalances.

Can anxiety make you sleep all day?

What are the symptoms of anxiety fatigue?

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. 

Remedies and activities to combat anxiety fatigue

1. Relaxation techniques: The practice of relaxation techniques significantly reduces anxiety and fatigue. Deep breathing exercises, such as diaphragmatic breathing, calm the mind and decrease stress levels. Meditation, whether mindfulness-based or guided, facilitates mental relaxation and emotional equilibrium. Furthermore, progressive muscle relaxation, which entails systematically tensing and releasing muscle groups, effectively alleviates the physical tension that frequently accompanies anxiety. 
2. Physical activities: Regular physical activity can counteract anxiety-related fatigue by increasing endorphin levels and enhancing overall energy. Engaging in activities like yoga, walking, or swimming has proven effective in reducing stress and promoting relaxation. Additionally, gentle stretching exercises contribute to the relief of muscle tension and the improvement of blood circulation, resulting in a sense of rejuvenation. 
3. Sleep hygiene: The establishment of healthy sleep habits is vital for the effective management of anxiety-related fatigue. Adhering to a consistent sleep schedule aids in regulating the body’s internal clock. It's recommended to steer clear of screens, caffeine, and large meals before bedtime to improve the quality of your sleep. Creating a calming bedtime routine, which may include reading or taking a warm bath, can facilitate an easier transition to sleep and contribute to waking up feeling refreshed. 
4. Healthy nutrition: A balanced diet is a critical factor in mitigating fatigue. Emphasis should be placed on the intake of whole grains, lean proteins, fruits, and vegetables to sustain consistent energy levels. In addition, staying well-hydrated and reducing the intake of sugar, caffeine, and processed foods can help reduce the energy ups and downs caused by unhealthy eating habits. 
5. 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. 
6. 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. 
7. Professional help: If anxiety-related fatigue persists, it may be necessary to seek professional assistance. Therapeutic approaches, such as Cognitive Behavioural Therapy (CBT), can help address underlying issues and develop effective coping strategies. Consulting a medical professional may also prove beneficial in exploring options such as medication or other interventions tailored to individual needs. 

When to get help

• 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.  

Mental Health Care Plan