Anxiety causes a hormonal rush that can leave you feeling drained and tired. The crash is probably temporary, but the feeling of exhaustion can last even after you’ve gotten some rest.
If you often feel anxious, you may recognize this emotional pattern: Something stresses you — a test, a bill, or a conflict — and the anxiety begins.
It builds and builds while the physical symptoms, the racing heart, the quickened breath, intensify. And as soon as the stress stops, CRASH. You’re suddenly so tired you could collapse and sleep right on the spot.
Even when anxiety is low grade or long term rather than the peak-and-plummet kind, it often comes with a feeling of exhaustion.
Are anxiety and fatigue interrelated somehow? Here’s what science says about the connection.
Anxiety is a feeling of fear, dread, or apprehension. It can be brought on by a stressful event or by the way you think about an event. Sometimes people feel anxious even when there doesn’t seem to be an external trigger at all.
When you perceive a threat, your hypothalamus, pituitary, and adrenal glands release a torrent of hormones to prepare you to fight, flee, or freeze. In response, you might feel any or all of these physical symptoms:
- shaking
- quickened heart rate
- chest pain
- fast, shallow breathing
- dry mouth
- muscle tension
- dizziness
- nausea
- diarrhea
Most of the time, a good night’s sleep is enough to restore your energy levels. Sometimes, however, the tired feeling may not go away as quickly as you’d like.
Research from 2022 found that women with generalized anxiety disorder (GAD) often feel more physically and mentally tired, and this is strongly linked to repetitive negative thinking.
Constantly dwelling on worries can be mentally exhausting and keep the body in a state of tension, which may explain why anxiety-related fatigue can linger even with adequate rest.
Anxiety can cause you to lose sleep, either because you have trouble falling asleep when you first lie down, or because worries wake you up when you’d otherwise be sleeping. If that’s the case, you may be feeling extra tired during the day.
The relationship between sleep and anxiety is complex and appears bidirectional. For instance, anxiety can disrupt your sleep, and the lack of sleep can eventually make you more anxious.
In a 2019 study, people with insomnia were
The night shift and anxiety
Studies show that people who work the night shift are at a high risk for sleep problems due to disruption to their sleep cycles (circadian rhythms). The disturbed sleep pattern makes shift workers more vulnerable to anxiety disorders.
Chronic exposure to stress can have a negative effect on your brain and your body.
- harm your memory
- affect your judgment
- lead to mood disorders
- suppress your immune system
- cause heart problems
- disrupt your gastrointestinal system
Long-term anxiety and distress are also
If stress and anxiety have left you feeling exhausted, there are remedies and activities that may help revive you. Here are a few to consider:
- Try revamping your sleep practices: A cool, quiet sleeping space, a regular bedtime, limited naps, and relaxation techniques are key, along with curbing your caffeine and powering down your screens an hour before bed.
- Get regular exercise: Exercise can help reduce anxiety sensitivity and promote healthy and restorative sleep.
- Meditate: Relaxation techniques like meditation and mindfulness can help quiet your mind, regulate your breathing, and lower the amount of stress hormone in your bloodstream.
- Trim the crash-causing foods from your diet: Whole, unprocessed foods, such as lean proteins, bright fruits and veggies, nuts, seeds, and complex carbs, can give you sustained energy. Studies show that foods high in saturated fat and sugar are associated with higher anxiety levels.
- Talk with a therapist: A psychologist or counselor may be able to help you identify your anxiety triggers and develop coping skills that lead to less anxiety and greater relaxation.
- Consider medication: Talk with a healthcare professional about whether your symptoms warrant treatment with anti-anxiety medication.
When to seek medical helpIf anxiety is affecting your sleep, relationships, or daily functioning, it may be time to talk with a healthcare professional.
Left untreated, anxiety can lead to more serious health issues, so reaching out for support can help you identify the root causes and find a treatment plan that works for you. This can include therapy, medication, or both.
Chronic anxiety and fatigue often go hand in hand. Anxiety can make it harder to sleep well, which can increase daytime tiredness and create a cycle that worsens anxiety and affects overall health.
To help your body recover from ongoing or occasional anxiety, try incorporating relaxation techniques, regular exercise, healthy eating, and good sleep habits into your routine.
If fatigue lingers or feels overwhelming, a healthcare professional may recommend therapy, medication, or both to help you recover.