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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 start projects but don’t have the energy to finish them,” says Nancy, who takes medications for Bipolar II Disorder and Seasonal Affective Disorder. “I don’t feel like doing things with family and friends.”

Depression can make us feel like we’re slogging through mud. And many mood stabilizers and antidepressants cause drowsiness. It’s no wonder our energy level is so low.

Fatigue is when both your mind and body feel tired. 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.

Most fatigue is caused by psychological factors, but not eating properly, not getting enough sleep or overdoing daily tasks can make it worse. Because there could be an underlying medical problem that’s causing it, you should talk to your doctor.

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

• Take medications if prescribed. Work on the life problems that are contributing to your depression with a therapist.
• Reduce unnecessary stress.

Get more and better sleep

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

Eat a healthy diet.

• Eat breakfast for energy. Choose carbohydrate-rich foods such as cereals or whole grain bread.
• Don't skip meals. Try to eat regularly to maintain your energy levels throughout the day.
• Eat a diet of fruits and vegetables, whole grain foods, low fat dairy products and lean meats. Reduce fats, sugar and salt.
• Don't overeat; it can drain your energy.  
• 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.

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.

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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 April 1, 2010