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Our moods can make us tired and so can our meds. How can we get back our get-up-and-go?

“I have no energy. I can’t keep up with other people. It’s frustrating,” says Nancy of Corvallis, Oregon. “The depression causes fatigue and because I’m tired all the time, I get depressed. I don’t know which is the chicken and which is the egg.”

Nancy, who is living with bipolar II disorder and Seasonal Affective Disorder, takes Depakote and medications for physical conditions. “In winter, I don’t have a life,” she says, because of the fatigue. “I just pray for summer.” She starts projects but doesn’t have the energy to complete them. She doesn’t feel like doing things with family and friends.

Many mood stabilizers and antidepressants have been found to cause drowsiness.

Fatigue is when your mind feels tired as well as your body.  You feel you have little control over your life. It’s hard to concentrate and make decisions. Feeling tired all the time can make you irritable, which can strain relationships.

If you’re battling depression or anxiety, feeling tired makes it hard to focus on recovery.

Why do I feel so tired?
For anyone, fatigue can be caused by any of several factors.

• emotional stress
• not eating properly
• not getting enough sleep
• overdoing daily tasks

Between 50 and 80 percent of fatigue cases are primarily due to psychological factors, say studies. But see your doctor first to rule out any underlying medical problem that could be causing you to feel tired.  

Nancy says she gets some relief from using a negative ionizer and a low-light therapy device that simulates dawn, a common treatment for Seasonal Affective Disorder, or winter depression. Here are other steps you can take:

Tips for fighting fatigue and boosting energy

If you’re depressed, treat your depression

• That can reduce fatigue. Work on the life problems that are contributing to your depression with a therapist.
• Reduce unnecessary stress.

Eat a healthy diet.

• Eat breakfast for energy. Choose carbohydrate-rich foods such as cereals or wholegrain bread.
• Don't skip meals.  Try to eat regularly to maintain your energy levels throughout the day.
• Eat a diet of fruits and vegetables, wholegrain foods, low fat dairy products and lean meats. Reduce fats, sugar and salt.
• Don't overeat; it can drain your energy.  Try six small meals to maintain blood sugar and insulin levels.
• Cut back on caffeine, which can provide a temporary boost, but too much can reduce performance
• Drink plenty of water. Your body will perform better

Get more and better sleep

• Not enough sleep causes fatigue. Try to get eight hours a night.
• Avoid heavy meals or exercise right before bedtime.
• Learn how to relax. Try guided imagery  

Pace yourself

• Your body will tell you when you need to rest..
• Alternate a heavy task, then a light task. Tackle the most difficult things when you're feeling your best
• Create shortcuts and combine tasks.

Change your lifestyle

• Don't smoke. It can sap your energy by reducing the amount of oxygen available in the blood.
• Boost your physical activity. It increases energy and improves sleep quality.
• Energize with walking or yoga.
• Take time out to relax and enjoy life. Here are some ideas.

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Sources
Better Health Channel, Victorian Department of Human Services, Australia 
About fatigue, originally prepared for the Arthritis Foundation. Edited by Frederick A. Matsen III M.D. and Basia Belza, Ph.D., RN.

Page updated October 1, 2008