Anxiety is a normal human emotion that virtually everyone will experience from time to time. However, when it’s experienced chronically due to an anxiety disorder, it can have a variety of negative impacts on daily functioning and health. One of these potential effects is fatigue and issues related to sleep. Here, we’ll take a closer look at the relationship between fatigue and anxiety and cover some strategies that may help.
The American Psychological Association defines anxiety as “an emotion characterized by apprehension and somatic symptoms of tension in which an individual anticipates impending danger, catastrophe, or misfortune.” It’s a natural human emotion that helped our early human ancestors respond to threats in their environment. Today, it can still be useful in keeping us safe, but it also has the potential to activate when not needed and cause distress and health problems as a result.
Anxiety may qualify as a diagnosable disorder when it’s excessive, out of proportion to the situation, and persistent. Symptoms of an anxiety disorder can significantly affect daily functioning, work or school performance, relationships, and overall well-being. There are various types of anxiety disorders, each with its own set of symptoms. That said, the list of symptoms of generalized anxiety disorder—the most common mental illness in this category—illustrates how disruptive this type of condition can be.
Chronic stress or chronic fatigue and anxiety: What’s the connection?
Fatigue, or excessive tiredness, is correlated with anxiety disorders. The fatigue-anxiety relationship can be explained this way: Fatigue often increases as anxiety does, and vice versa. Increasing fatigue can make daily functioning difficult and may significantly impact a person's ability to manage their symptoms.
One reason for this relationship is that anxiety consumes both physical and mental energy because it engages the fight-or-flight response. This response prepares the body to face a threat, so it triggers physiological changes like an increased heart rate and tense muscles. For example, imagine you’re taking a hike and encounter a bear. Upon noticing the bear, your heart rate, blood pressure, and muscle tension automatically increase as your body and mind are on high alert. This is your system’s way of preparing you to either engage the bear in combat to defend yourself (fight) or run away as fast as you can (flight).
The fight-or-flight system is highly useful when encountering a wild animal. However, it’s also activated in a person experiencing anxiety—albeit at a lower intensity than it would be in a bear encounter—even when there is no direct threat. Having this system frequently or constantly activated uses a lot of energy, which is one reason anxiety can cause fatigue and leave an individual feeling exhausted.
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Sleep & the fight-or-flight response
Persistent activation of the fight-or-flight system not only depletes your energy levels, but it can interfere with sleep as well. In fact, it’s designed to prevent sleep. The response is meant to enable you to respond to immediate threats, and inhibiting sleep or helping you wake someone quickly is an integral part of its function.
In this way, anxiety can make it hard to get a good night’s sleep, and sleep deprivation can increase symptoms of anxiety. For instance, consider research that suggests that anxiety increases when sleep needs are not met. This is where the relationship between fatigue and anxiety can become cyclical: An increase in anxiety lowers sleep quality, and lower sleep quality increases anxiety, which then lowers sleep quality further, and the cycle repeats.
Tips for managing or breaking the anxiety-fatigue cycle
Anxiety and sleep quality influence each other significantly, and taking measures to improve both is typically the best opportunity for relief. Improving sleep quality usually begins with addressing your sleep hygiene, and it can help to use relaxation techniques to manage symptoms of anxiety in addition to seeking professional support.
Sleep hygiene
"Sleep hygiene" refers to engaging in healthy sleep habits that promote quality rest. The behaviors you engage in during the day can impact the length and quality of your sleep, especially those that occur within an hour or so of your bedtime. Sleep hygiene isn't a treatment for when you feel anxious—for which seeking professional treatment is recommended—but it’s often a key part of breaking the anxiety-fatigue cycle.
Some sleep hygiene practices that may help you get enough sleep include:
Go to sleep and wake up at the same times each day
Avoid using screens (TVs, smartphones, computers) before bed
Ensure your sleeping space is cool, dark, and quiet
Try not to eat large meals shortly before bedtime
Avoid caffeine in the afternoon and evening
Avoid consuming alcohol before bedtime
Create a relaxing nighttime routine to wind down before bed
Relaxation techniques
Relaxation techniques are strategies designed to help reduce stress and anxiety by deactivating the fight-or-flight response. Some examples include:
Deep belly breathing. Focus your breathing so it comes from your abdomen. Slowly inhale for three seconds, hold your breath for a second or two, and exhale for about five seconds. Repeat three or four times.
Progressive muscle relaxation. Lay down and close your eyes. Going from head to toe, briefly tense and then relax each group of muscles one by one to promote relaxation.
Guided imagery. Close your eyes and visualize a scene that you find pleasant and soothing. Imagine the sights, sounds, smells, and feelings of this place in vivid detail to help you feel as calm as you might if you were really there.
Meditation comes from ancient cultural and spiritual practices of India, and it may be one of the oldest and most effective methods for helping reduce anxiety. To meditate, simply find a comfortable place to sit or lie down, focus on your breathing, and bring your attention to the present moment: how your body feels, your thoughts, the sounds of your environment. When your mind wanders, gently bring it back to this gentle awareness of the present. Research suggests that just 10–20 minutes of mindfulness meditation per day may be enough to produce noticeable improvements.
Exercise
Getting regular physical activity may provide a host of potential health benefits, including decreasing anxiety and improving sleep. Exercise releases endorphins, which may improve mood, decrease stress and anxiety, and allow for relaxation and better sleep. Adopting a regular exercise routine could be a valuable addition to professional treatment for fatigue and anxiety.
Engaging in therapy to address anxiety symptoms
If you’re experiencing symptoms of an anxiety disorder, it’s typically recommended that you consult with a therapist or other mental health professional. Symptoms of a diagnosable disorder typically won’t go away without treatment, which usually consists of talk therapy and coping strategies—sometimes in combination with medication. A therapist can suggest treatments that might help you reduce or manage anxious thoughts, which may help reduce fatigue as well. It may also be worth meeting with a physician to rule out any potential medical causes of your feeling drained.
If you’re living with frequent fatigue, the thought of traveling to and from in-person therapy appointments regularly could seem overwhelming or even impossible. In cases like these, online therapy could be worth exploring as an alternative. It allows you to meet with a licensed therapist virtually from home instead of commuting to an office for treatment. Online therapy generally involves the same evidence-based techniques used in office settings, which research suggests may be just as effective when administered remotely.
Takeaway
Anxiety activates the body's fight-or-flight system, which is designed to respond to immediate threats. Persistent activation of this system can lead to a reduction in both sleep duration and quality, resulting in fatigue. Relaxation exercises, regular exercise, and meditation may all help reduce anxiety and improve sleep. If you’re experiencing signs of an anxiety disorder, it’s also recommended that you seek professional treatment advice.
Frequently asked questions
Read more below for answers to questions commonly asked about this topic.
What does anxiety fatigue feel like?
Anxiety fatigue feels like both physical and mental exhaustion that doesn’t seem to improve with rest. In addition to feeling physically tired, it can result in common symptoms such as irritability, concentration difficulties, and a lack of motivation.
Can anxiety disorder cause fatigue?
Yes, chronic anxiety can cause individuals to feel tired, leading to fatigue as it puts continuous stress on the body and mind. This stress can release stress hormones, which can cause sleep problems and lead to fatigue.
What is extreme fatigue from stress?
Extreme fatigue from stress, sometimes called adrenal fatigue, is a severe form of tiredness that can inhibit daily activities. It often stems from long-term exposure to chronic stress and can also be accompanied by other common physical symptoms like sleep issues, musculoskeletal pain, and nausea.
How do I overcome anxiety fatigue?
To overcome anxiety fatigue, addressing the underlying anxiety is crucial. Solutions may include stress-management techniques like mindfulness and consulting a healthcare provider for a treatment plan that may consist of medication or therapy for mental health disorders.
What is high-functioning anxiety?
High-functioning anxiety is not an official diagnosis but refers to people who are able to perform daily tasks and responsibilities despite having chronic anxiety. The anxiety may even drive their performance, but it can lead to long-term anxiety and other mental disorders.
When is fatigue worrisome?
Fatigue becomes worrisome when it is persistent and interferes with daily life despite adequate rest. If fatigue symptoms do not improve with lifestyle changes and rest, it may indicate underlying health issues and should be evaluated by a healthcare provider.
What physical symptoms can anxiety cause?
Anxiety can cause a variety of physical symptoms, including chest pain, increased heart rate, digestive issues, and headaches. These symptoms can sometimes be enough to be mistaken for symptoms of other illnesses.
Can health anxiety cause fake symptoms?
Yes, health anxiety can lead to perceived symptoms that may not have a physical cause, resulting in further anxiety. This is a common phenomenon where worry about health conditions can lead to physical sensations that reinforce the anxiety.
What does anxiety feel like in your head?
Anxiety in your head can feel like constant worrying, racing thoughts, or an inability to concentrate. It can also manifest as symptoms commonly associated with anxiety depression, such as persistent sadness or feelings of worthlessness.
What personality types are prone to anxiety?
Personality types that are high in neuroticism or have traits linked with panic disorder may be more prone to anxiety. Additionally, perfectionist tendencies are a common symptom in those with anxiety.
The information on this page is not intended to be a substitution for diagnosis, treatment, or informed professional advice. You should not take any action or avoid taking any action without consulting with a qualified mental health professional. For more information, please read our terms of use.
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