Why Does Depression Make You Feel So Tired?

What’s the Link?

Tired. Low energy. Exhausted. Lethargic. These are some of the ways depression might make you feel.

Of the many feelings depression can cause, fatigue is one of the most common. Over 90% of people experiencing depression report fatigue. If you’re dealing with depression fatigue, know that millions are in a similar situation. You’re far from alone.

In addition to fatigue, depression often brings:

• Persistent feelings of sadness or anxiety
• Hopelessness
• Loss of interest in activities you used to enjoy

Thankfully, there are strategies for managing exhaustion and low energy. Let’s explore the relationship between depression and fatigue.

Why Does Depression Make You Feel Tired?

There’s no single answer, as depression and fatigue are linked in many ways. Depression may directly cause fatigue and also affect sleep, diet, and exercise, which drains energy.

Here are some ways depression can cause low energy:

• Disrupted Sleep: Depression can lead to insomnia or oversleeping, both of which cause fatigue.
• Affecting Diet: Depression may reduce appetite, cause you to skip meals, or crave unhealthy foods, leading to grogginess and tiredness.
• Exercise Difficulties: Depression can lower motivation for exercise, reducing the energy boost that physical activity provides.
• Increased Stress: Depression-related stress can deplete energy and cause exhaustion.

Understanding your own experience with depression fatigue is a great first step in managing it.

Treatment

Depression is highly treatable, with 80-90% of people responding well to treatment. Nearly all who seek treatment gain some relief from symptoms.

Therapy

Talk therapy, or psychotherapy, includes various methods:

• Cognitive Behavioral Therapy (CBT)
• Behavioral Activation (BA)
• Acceptance and Commitment Therapy (ACT)
• Interpersonal Therapy (IPT)

It may take time to find the right therapy and therapist, but with patience, you’ll likely see benefits.

Medication

Antidepressants are commonly prescribed for depression. Before prescribing, doctors assess factors like medical history, personal history, family history, and possible co-existing conditions. It can take over a month to feel the effects of antidepressants.

Tips for Coping

• Prioritize Getting Good Sleep
• Develop better sleep habits or "sleep hygiene"
• Consistent Sleep Schedule Go to bed and wake up at the same times each day.
• Optimize Bedroom Environment: Ensure it’s quiet, dark, relaxing, and at a comfortable temperature.
• Remove Electronics: Keep TVs, computers, and smartphones out of the bedroom.

Try Eating More Nutritious Foods

A balanced diet with unrefined carbs, proteins, and healthy fats can boost energy. Eating small meals and snacks every few hours can provide sustained fuel.

Make an Effort to Connect with Loved Ones

Reach out to your support system. Depression can make you feel isolated, so connecting with loved ones can be comforting.

Practice Self-Care

Prioritize your own needs. Take mental breaks when necessary, and pay attention to how you talk to yourself. Heal your relationship with yourself.

Aim to Exercise More, Start Small

Exercise can ease depression fatigue. Even walking for 30 minutes a day can boost energy and mood.

Think About New Hobbies

Engage in hobbies that allow healthy emotional expression, like journaling, painting, drawing, or playing an instrument.

Try Increasing Your Activities

Gently increase your activity levels. Behavioral activation, a CBT technique, suggests that doing more can give you more energy.

Here are some ideas:

• Take a walk and smell the flowers.
• Watch birds in a local park.
• Make an upbeat music playlist.
• Move your body in a way that feels good.
• Research a topic of interest.
• Do a jigsaw or crossword puzzle.
• Make a warm drink.
• Light a scented candle.
• Rewatch a favorite movie.
• Have a spontaneous picnic.

For more ideas and a worksheet to monitor activities and mood changes, check out the Behavioural Strategies for Managing Depression worksheet from the Center for Clinical Interventions in Australia.

Recap

Depression fatigue can be challenging, but with the right treatment and coping strategies, you can manage it. Prioritize sleep, nutrition, exercise, and self-care. Connect with loved ones and consider therapy and medication if needed. Small, manageable steps can help you regain energy and improve your mood.