Emotional Exhaustion
Do you worry about your health and who will take care of you? Have you recently lost a loved one? Or have you lost your mobility and independence? Emotional stresses like these can take a toll on your energy. Fatigue can be linked to many conditions, including:
- Anxiety
- Depression
- Grief from loss of family or friends
- Stress from financial or personal problems
- Feeling that you no longer have control over your life
Not getting enough sleep can also contribute to fatigue. Regular physical activity can improve your sleep, help reduce feelings of depression and stress, and boost your mood and overall well-being. Yoga, meditation, deep breathing, and stretching may help reduce stress and anxiety and help you get more rest. Therapy or certain medications may also help relieve anxiety and depression that may be contributing to fatigue.
Talk with your doctor if your mental health seems to be affecting your sleep or making you tired.
Lifestyle habits and fatigue
Some lifestyle habits can make you feel tired, such as:
- Staying up too late. A good night’s sleep is important to feeling refreshed and energetic. Try going to bed and waking up at the same time every day.
- Having too much caffeine. Drinking caffeinated soda, tea, or coffee, or even eating chocolate, can keep you from getting a good night’s sleep. Limit the amount of caffeine you have during the day and avoid it in the evening.
- Drinking too much alcohol. Alcohol is a central nervous system depressant that changes the way you think and act. It may also interact negatively with certain medicines.
- Getting too little or too much exercise. Regular exercise can help boost your energy levels. Overdoing it without proper rest can cause stress and lead to fatigue.
- Boredom. If you were busy during your working years, you may feel lost about how to spend your time when you retire. Engaging in social and productive activities that you enjoy, such as volunteering in your community, can help maintain your well-being.
Tips to feel less tired
Making changes to your lifestyle may help you feel less tired, for example:
- Exercise regularly. Almost anyone, at any age, can do some type of physical activity. If you have concerns about starting an exercise program, ask your doctor if there are any activities you should avoid. Moderate exercise may improve your appetite, energy, and outlook. Some people find that exercises combining balance and breathing (for example, tai chi or yoga) improve their energy.
- Try to avoid long naps (over 30 minutes) late in the day. Long naps can leave you feeling groggy and may make it harder to fall asleep at night. Read A Good Night’s Sleep for tips on getting better rest at night.
- Stop smoking. Smoking is linked to many diseases and disorders, such as cancer, heart disease, and breathing problems, all of which are associated with fatigue.
- Ask for help if you feel swamped. Some people have so much to do that just thinking about their schedules can make them feel tired. Working with others may help a job go faster and be more fun.
- Participate in activities you enjoy. Socializing with friends and family or volunteering in your community can help you feel more engaged and productive throughout the day.
- Eat well and avoid alcohol. Eating nutritious foods can give you energy throughout the day. Staying away from alcoholic drinks can help you avoid negative interactions with medications.
- Keep a fatigue diary. This can help you find patterns throughout the day when you feel more or less tired. It can also help you plan out activities that may give you more energy.
Source: National Institute on Aging