Have you been feeling exhausted as you are trying to squeeze out the last drops of energy to get through the day? You may recognize that you have little to no energy, are tired all the time, and may even find yourself retreating to your bed long before the day’s through.
Being fatigued can feel like you’ve tied weights to your arms and legs and are still expected to do what everyone else is doing to get by. Low energy seems like an extra challenging curse to navigate because it takes some motivation to look into the reasons why you might be feeling this way.
Our energy levels are affected by physical and mental factors in our lives. This blog will go over some of the common culprits of feeling tired all the time and will provide a space to consider what other factors may be at play.
Stop Being Tired All The Time
Our aim here at Awakened Path is to always connect you with resources for the challenges that you face, and suggestions for ways you can make small changes that make a big impact.
1. Not Getting the Sleep You Need
Let’s start with the obvious here, are you getting enough quality sleep? Many people are not getting the appropriate amount of hours to help them feel rested the following day, leading to that dreaded sense of being tired all the time. Are you having difficulty falling asleep, waking up during the night, or being plagued with nightmares? All of these can impact your energy throughout the day.
Creating a sleep routine in which you wake up and go to bed around the same time each day and having a nighttime routine can help with this. Avoiding things like caffeine or screens close to bedtime can also help your body and mind transition into sleep mode. Medical concerns like sleep apnea are also extremely common and can result in feeling fatigued. In this case, it’s good to consult with a medical provider to discover if there is a physical culprit to blame for your experience of being tired all the time.
2. Always Being Productive
Sleep is not the only way the body can rest. People also need to have time to relax and do something that does not have a purpose. Having a list of tasks from the time you get up to the time that you go to bed can be overwhelming and mentally taxing. Creating time to recharge and give your brain a rest can help to feel more energized throughout the day.
If there feels like there is no time in the day, consider making small changes to better manage stress. Are there certain tasks that are not a true priority for this day and can be set aside? Is there time to dedicate 15 minutes to sit outside, pick up a fiction book, or to do some deep breathing? Asking your supporters to help make space in your routine for self-care can be a game changer.
3. Unhealthy Diet
What you eat is your fuel for the day. If you are not getting enough calories from skipping meals then you will likely find yourself dragging. On the other side, if you are eating a lot of foods that are high in carbs and sugars you may be feeling sluggish due to changes in your glucose levels. Other things to consider are hydration and how nutritious the foods you consume are. It is also important to note that drug and alcohol use, even stimulants, can lower energy due to withdrawal or coming down from the substance’s effect.
If you question how your diet may be affecting your energy, consider making a food journal. Document what you eat each day and how you feel in the hours after eating. This could be a time to experiment on how drinking more water or increasing your vegetable intake impacts how you feel.
4. Being Sedentary
The last thing you probably want to do when you’re feeling tired all the time is to do more activity, but it may actually help. Research shows that even going for a walk daily can help improve energy levels. When you are not moving often due to your job or lifestyle your fatigue may increase. Exercise and movement can help to energize the body and help feel more capable to take on the day.
Start by making small changes if you want to increase your activity level. When you go out to get your mail, do you have time to walk around the block? Do you have a friend who goes to a group fitness class they enjoy? Try to highlight what you like to do, even dancing around your living room can be a catalyst for more movement!
5. No Time for Creativity or Passion
Does your life feel like it’s void of what you actually enjoy doing? It might feel like you are just going through the motions of the day to start it all over again without any moments that you feel truly connected to. Having a meaningful hobby, activity, or contribution that lights your fire can help to build your energy levels. Spending time doing what you love and awakens your soul can aid with emotional exhaustion.
If you’re not sure where to start with this, consider reflecting on something you have always wanted to try or what you used to be really into as a child. Maybe this means taking a pottery class, volunteering, or joining an intramural sport. If you are already doing an activity that you love but it doesn’t feel enjoyable, try mindfulness. In these moments, pay attention to your senses and practice being in the present moment.
6. Feeling Tired All the Time Could be a Symptom of Something Else
If you find your energy levels do not seem to change no matter what your lifestyle looks like, you may be experiencing fatigue as a medical or mental health symptom. There are several medical conditions that have symptoms of low energy such as anemia, hypothyroidism, fibromyalgia, and many others. Schedule an appointment with your primary care provider to explore potential diagnoses that may be contributing to your tiredness. You may also want to review any medications you’re taking with your doctor as fatigue or insomnia can be a side effect of medications.
Mental health conditions such depression or bipolar disorder can greatly impact sleep and energy levels. When someone is experiencing depression it can even feel physically difficult to move due to fatigue and low mood. Some mood disorders are helped by medication and counseling services can also help provide interventions for depression and other mood disorder symptoms.
Get Support When You Feel Tired All the Time
Low energy can be a result of multiple different areas of life and you may have more than one contributor to your fatigue. Changing chronic low energy is not something that can be fixed overnight, but taking steps to discover why your energy is low is a great step.
This is a journey that needs a support team. Ask a loved one to help keep you accountable to some lifestyle changes, make your yearly wellness exam with your PCP, and consider counseling if you haven’t already. Awakened Path practices from a holistic approach and is able to support you in addressing fatigue and manage the stress that threatens to overwhelm. If you would like to learn more about our individual counseling and stress management services, please reach out today!
Awakened Path Counseling proudly provides quality transpersonal and traditional psychotherapy, at their offices in Middlesex County, New Jersey, and online. Their experienced therapists specialize in serving children, teens and adults. The experienced clinicians at Awakened Path Counseling are passionate about their holistic approach to mental health, addressing your emotional, cognitive, physical, and spiritual needs.