How to Fight Fatigue if You Have Depression
Fortunately, there are ways to minimize depression fatigue, which in turn can help you feel better over time. Here are four worth knowing about.
1. Exercise Most Days of the Week (Even Just a Little Bit Counts)
Exercise might be the last thing you feel like doing if you’re encumbered by fatigue. But regular exercise actually boosts your energy and helps you feel less exhausted over time, says Goldman.
One reason: Getting your heart pumping regularly during the daytime can make it easier for you to fall asleep at night.
“Exercise helps minimize fatigue, increases sleep drive or desire to sleep, and naturally increases [feel-good] neurotransmitters in the brain, including dopamine and serotonin, while also resulting in a natural energy boost,” Goldman says.
If you’re having a hard time getting started, simply start small and slowly add time to your routine. Most adults can improve how they feel by fitting in 150 minutes a week (or about 20 minutes a day) of moderate-intensity exercise that gets your heart rate up (such as brisk walking), according to exercise guidelines recommended by major health organizations like the American Heart Association. But even 15-minute walks can be energizing, and you’ll reap more benefits as you continue to move more.
2. Stick to the Same Bedtime Routine Every Night
- Eat dinner earlier. Having a heavy meal late at night kicks your digestive system into high gear, which can delay your ability to fall asleep. Eating at least three hours before bed can help you sleep better.
- Avoid caffeine and alcohol in the afternoon and evening. Caffeine is a stimulant that worsens insomnia, and while alcohol may initially make you drowsy, it can trigger awakenings in the middle of the night.
- Go to sleep and wake up at the same time every day, including on weekends. A consistent pattern helps maintain your body’s circadian rhythm, the timing of its internal clock.
- Keep your bedroom quiet and dark. Noise and light can make falling asleep harder and cause frequent awakenings during the night. Donning an eye mask, hanging blackout curtains and using a white noise machine or even a fan can help.
- Keep your bedroom cool. The ideal temperature for sleep is about 65 to 68 degrees F, but this may vary from person to person.
- Shut off electronics 30 minutes to an hour before bed and stash your cell phone and laptop in another room. Seeing blue light emanating from screens, scrolling through social media, and checking email can all “turn on” your brain, delaying the transition to sleep.
If these strategies don’t help, reach out to your doctor and tell them you’re having trouble sleeping. They can help you figure out the cause, as well as recommend potential treatments for your sleep issues if needed.
3. Do Your Best to De-Stress
Although stress is an everyday fact of most people’s lives, there are ways to lessen its effects and better manage difficult moments that pop up unexpectedly. These include:
- Exercise. Along with boosting energy and lessening fatigue, exercise also causes your brain to release good-for-you chemicals that help keep you calm.
- Eat a nutritious diet. Nutrient-rich foods like fruits, vegetables, and whole grains improve both your physical and mental health.
- Consider yoga. Yoga’s poses, stretches, and controlled breathing exercises help your whole body relax.
- Meditate. Sitting still while you focus your attention on your breathing or visualize a calming space helps shift your mind to a tranquil space and encourages deep relaxation.
- Lean on loved ones for support. Staying connected with close family and friends and reaching out to them for support can help during worrying or frustrating times.
- Practice in-the-moment relaxation techniques, such progressive muscle relaxation. This involves breathing in as you tense the muscles in each area of your body — from your head to your toes — for 15 seconds, and then breathing out as you relax those muscles. Tensing and relaxing can relieve tension held in the body, which helps calm the mind.
- Take breaks. If a particular task is proving to be stressful, stepping away for a few minutes can lessen whatever tension or worry you’re feeling in that moment.
- Keep a journal. Recording your thoughts in writing or by drawing, whether it’s on paper, in your cell phone, or on your computer, can release negative feelings before they become bottled up inside you.
4. Tell Your Doctor if You’re Struggling With Fatigue
If exhaustion interferes with your ability to go about your day, reach out to your doctor or therapist. This is especially important if the fatigue is not relenting, if it’s worsening, or if other symptoms of depression start to worsen, Goldman says.
Your doctor can check whether a medication or an underlying health issue is to blame. If a medication is causing your fatigue, your doctor may adjust the dose — or, in some cases, they may suggest taking it at bedtime or switching to a different medication.
Your fatigue could also be related to certain health conditions that are known to cause or contribute to fatigue. These could include:
It’s important to note that having fatigue does not necessarily mean that you have one of these conditions — or that fatigue is not connected to other conditions.
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