Can depression make you tired? Plus, how to cope
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Is what you're feeling just fatigue or a sign of depression? Explore 7 reasons why depression can make you tired. Plus, how to cope with depression fatigue.
It’s no secret that your mood can dictate almost every aspect of your day. When you’re in a good mood, the sounds of birds chirping feel pleasant, and the flowers look brighter. You might even be more likely to strike up a conversation with a stranger. But when you’re in a low mood, or struggling with depression… Well, everything can feel off. Those same birds chirping might make you want to scream, or just climb back into bed.
Depression can make moving through your day feel impossible, when even the smallest tasks feel monumental. For many, the most crippling aspect of depression isn’t just the extreme sadness—it’s the relentless, overwhelming fatigue that comes with it.
Even with plenty of sleep, you still might feel completely drained and lethargic, but the good news is that there are ways to combat the exhaustion that accompanies depression. With the right mix of therapy, medication, and lifestyle changes, you could start to reclaim your energy and get back to feeling more like yourself.
Is it just fatigue or a sign of depression?
It's normal to feel worn out after a long day or a busy week, but when you feel exhausted all the time, it may possibly be a sign of something more serious, like depression. Take a look at some of the more common depression-related fatigue symptoms to see if any apply to you:
Persistent tiredness, regardless of how much you sleep
Lack of interest and motivation in things you used to love
Regular feelings of sadness, hopelessness, guilt, or emptiness
Changes in appetite, weight loss or gain, headaches, and unexplained aches and pains
Difficulty concentrating or making decisions
Changes in sleep patterns, causing insomnia (trouble sleeping) or hypersomnia (sleeping too much)
Withdrawal from social activities and isolating yourself from friends and family
Irritability and restlessness
If you’re dealing with depression, explore these 12 tips to help you cope better.
7 reasons why depression makes you tired (and examples of what it can look like)
Depression can manifest in many different ways, one of which is exhaustion, or feeling tired regardless of how much sleep you’re getting. This can be frustrating and difficult to manage, but it can help to understand why it may be happening. Below are seven reasons why depression makes you tired, plus what it can look like IRL.
1. Changes in sleep patterns: Depression can lead to insomnia, waking up in the middle of the night, or oversleeping. All of these sleep issues can disrupt the body's natural sleep cycle and lead to exhaustion. A person with depression might struggle to fall asleep at night, and as a result, feel groggy the next day.
2. Low energy levels: Someone experiencing symptoms of depression may have such low energy that the simplest of tasks, like getting out of bed in the morning, showering, or cooking, feel difficult.
3. Poor appetite and nutrition: People experiencing depression might observe changes in appetite, including overeating or undereating. This can result in nutritional deficiencies that further contribute to fatigue. Someone might skip meals due to a lack of appetite or binge on unhealthy foods, which can lead to sluggishness and feeling unwell.
4. Cognitive fatigue: Depression often involves persistent negative thoughts, which can be tiring. Someone may spend hours worrying about their future or replaying past mistakes in their mind, leading to mental exhaustion so severe that it’s hard to focus on anything else.
5. Physical symptoms: Physical symptoms, including body aches, headaches, or digestive issues, can accompany depression, and they can leave a person feeling physically drained. Someone might experience frequent headaches or muscle pain that makes them feel exhausted even after they’ve gotten rest.
6. Stress and anxiety: Anxiety and depression often go hand-in-hand and the combination of the two can be exhausting. For instance, a person with depression might feel constantly on edge, worrying about everything from their finances to personal relationships. This can lead to a state of chronic stress and fatigue, not to mention it can wreak havoc on both the body and mind.
7. Loss of interest in activities: Losing interest in activities that were once loved, as a result of depression, can lead to a sense of boredom, fatigue, and even a loss of identity. If someone enjoyed playing basketball but is too tired to participate, the lack of participation not only keeps them feeling sluggish, it also leaves them feeling disconnected from their passions and community.
How to cope with depression fatigue: 6 tips to overcome your fatigue
Dealing with depression can be challenging to manage on your own, and professional help may be the best option to help you overcome it. Doctors and therapists can provide support or medication to help you manage your depression and the related fatigue that comes with it. It might take some time to see improvements, but over time and with consistent support, you can boost your energy levels and improve your overall wellbeing.
1. Move your body (however you can)
It’s well known that physical activity can boost your energy levels, improve your mood, and help you sleep better, but when you’re feeling depressed your motivation to exercise may be pretty low. If hitting the gym feels impossible, consider trying gentle activities like walking, stretching, or yoga. Even a little physical movement can help improve the way you feel.
Try this: Take a short walk around your neighborhood once a week, doing your best to take in the sights, sounds and smells around you. Gradually increase the time and intensity as you build stamina.
💙 Take a Nature Walk to calm your mind and release stress through the power of meditative movement.
2. Work nutritious food into your meals
When you’re feeling depressed, it can be tempting to just throw nutrition out the window, but nutrient dense foods can help your body feel more balanced. While you might not have the energy to plan a meal, try to work a few nutritious ingredients into your meals as best you can.
Try this: No matter what you’re eating for a meal, add a few nutritious things to your plate. This could be as simple as fruit, sliced raw veggies, or even a handful of nuts or seeds.
💙 How we eat can be just as nourishing as what we’re eating. Explore our Mindful Eating Series to learn more.
3. Try to get consistent sleep
A consistent sleep routine can help improve the quality of your rest, but it’s not always easy if you’re struggling with symptoms of depression. Even making time to wind down and relax in the evening can help you ease into sleep and get more rest.
Try this: Create a simple bedtime routine, such as reading a book, taking a warm bath, or practicing deep breathing exercises to tell your body it's time to wind down.
💙 Unwind and ease into a restful night’s sleep with Mel Mah’s Evening Wind Down routine.
4. Reach out to loved ones
If you’re experiencing depression symptoms or low mood, it can be tempting to isolate. Maybe you feel like you’re bothering others, or you just want to be alone. But, spending time with friends, family, or even a support group can lift your mood and provide you with a sense of belonging.
Try this: Phone a friend, or family member and connect. Maybe it’s a short catch up chat, maybe you talk more in-depth about life, but making the effort to connect with loved ones can remind you of your value. And if a phone call feels like too much, start with a text.
💙 Learn more about why community and Belonging is so important for your mental health and wellbeing.
5. Practice relaxation techniques
Stress and anxiety can make fatigue even worse, so it’s important to find ways to relax and manage stress. Easier said than done, right? Start small by trying simple techniques like boxed breathing or a short meditation. If you want to try something more in-depth you might explore progressive muscle relaxation to help calm your mind and body at the same time.
Try this: Practice a deep breathing exercise when you settle into bed each night. Like 4-7-8 breathing, or boxed breathing.
💙 Making time for a guided breathing practice when you’re feeling stressed, like our Breathe to Calm Down meditation, can help to ease your anxiety.
6. Break tasks into smaller steps
When you're tired, even simple tasks can seem overwhelming and may feel more achievable if you break them into smaller, more manageable steps.
Try this: When a task feels too large, try breaking it into smaller steps and focus on completing one step at a time. If you need to clean your house, maybe start with the bathroom or kitchen. If that’s still too much, go for one corner or area at a time.
💙 Here are 12 more ways to find relief when you're feeling overwhelmed.
When to find professional help for depression fatigue
Many times, self-care strategies aren't enough to manage depression-related fatigue, especially if you’re experiencing the following:
Persistent tiredness, despite trying various self-care strategies
An inability to perform daily tasks like going to work or school, managing household chores, or taking care of personal hygiene
Physical symptoms, such as significant weight loss or gain, frequent headaches, or chronic pain
Severe emotional symptoms like persistent sadness, hopelessness, or thoughts of self-harm
Depression treatment can include medication, therapy, lifestyle changes, and joining support groups. Professional help, including working with a multidisciplinary team that may include a psychiatrist, therapist, and other healthcare providers, can help you create a comprehensive treatment plan tailored to your needs. Never hesitate to get the support you need so you can not only survive, but thrive.
Can depression make you tired FAQs
Can antidepressants help with depression-related fatigue?
Antidepressants like selective serotonin reuptake inhibitors (SSRIs) or serotonin and norepinephrine reuptake inhibitors (SNRIs) can help improve mood and energy levels, but they might take a few weeks to take effect. It’s important to note that these medications can have side effects and might not work the same way for everyone.
Talk to your doctor about your symptoms and discuss the best medication options for you. It might take time to find the right medication and dosage, so regular follow-ups with your healthcare provider are important.
How can I differentiate between chronic fatigue syndrome and depression fatigue?
Both chronic fatigue syndrome (CFS) and depression fatigue can cause extreme tiredness, but they have different underlying causes, as well as additional symptoms.
CFS often involves severe fatigue that doesn’t improve with rest, and isn’t caused by another medical condition. It can also include symptoms like joint pain, sore throat, and swollen lymph nodes.
Depression fatigue, on the other hand, is typically accompanied by emotional symptoms like sadness, hopelessness, and loss of interest in activities.
If you’re experiencing persistent fatigue along with other symptoms, see your doctor to determine the cause.
Are there specific foods that can help reduce depression fatigue?
Certain foods may help boost your energy levels and improve your mood, which can have an impact on how tired you feel. Foods rich in omega-3 fatty acids, like fish, nuts, and seeds, may support brain health and reduce inflammation. Whole grains, fruits, and vegetables can provide essential vitamins and minerals that may help you maintain steady energy levels. Eating foods high in protein, such as lean meats, eggs, and legumes, can help keep you feeling full and energized throughout the day.
With that said, processed foods, excessive sugar, and caffeine can cause energy instability and worsen fatigue. Keep these to a minimum if you’re experiencing fatigue and don’t understand why.
How long does it take to see improvement in fatigue after starting depression treatment?
The time it takes to see improvement in fatigue after starting depression treatment can vary. Some people might notice a difference within a few weeks, while others might take a few months. Factors like the severity of your depression, the type of treatment, and individual differences can all affect how quickly you see results.
Be patient and consistent with your treatment plan. Also be sure to keep in close contact with your healthcare provider and talk to them about any changes in your symptoms. They can make adjustments to your treatment plan to help you achieve the best results.
What are some self-care activities to manage depression-related fatigue?
There are several self-care activities that can help you manage depression-related fatigue. These can help boost your energy levels, improve your mood, and reduce stress.
Gentle exercise: Try walking, yoga, or swimming to help improve your energy and overall wellbeing.
Mindfulness and meditation: Practice mindfulness or meditation to help reduce stress and improve mental clarity.
Adequate hydration: Drink water throughout the day to help prevent fatigue and keep you feeling refreshed.
Sleep hygiene: Have a regular sleep routine and create a restful sleeping environment to support good quality sleep.
Socializing: Spend time with people you love for emotional support and to help lift your mood.
If you’re experiencing a mental health crisis, immediate help is available.
Crisis hotlines: The Suicide and Crisis Lifeline provides 24/7 support. Just call or text 988.
Emergency services: If you’re in immediate danger, call 911 or go to the nearest emergency room.
Crisis text lines: Text “HOME” to 741741 to connect with a trained crisis counselor.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
Images: Getty
