Depression Fatigue & How to Deal with It

Lisa Franchi April 20, 2015

We all experience fatigue from time to time. It has many causes, and one of the most common is stress. But fatigue is widely associated with depression as well. People who are depressed tend to experience unexplained fatigue symptoms most of the time, even though they were not physically or mentally engaged in an activity for too long. Even those who have partially recovered from major depression also suffer from it.

When not treated properly, fatigue can cause a serious impact on one’s quality of life, especially their school and work performance, as it impairs mental, emotional and physical functioning.

Depression fatigue may be caused by lack of sleep and physical activity, or as a side effect of medication. It is important to discuss it with your doctor to rule out any other possible cause of your fatigue. You want to make sure it is not due to a different medical condition.

Talking with a therapist is also a great idea. Your therapist can teach you some helpful strategies that may reduce fatigue. These include the following:

Opt for whole foods.

Making positive diet changes may help you deal with fatigue more effectively. A diet high in fats may help increase daytime sleepiness whilst a diet that is rich in carbohydrates could boost alertness, according to a study by Harvard School of Public Health. Furthermore, you can fight fatigue by eating more whole grains, vegetables and fruits, and eating less of refined grains, such as pasta, pastries and white bread. Also, try to do away from foods that contain a lot of sugar. Sugar causes a spike in your energy levels, but also drags it down in a snap, leaving you feeling lethargic than active.

Move a little more.

Exercise is a scientifically proven strategy to fight fatigue. According to a research published in the journal Fatigue: Biomedicine, Health & Behaviour, even just 30 minutes of aerobic exercise can promote feelings of increased energy. But depression can make exercising more challenging. Opting for moderate physical activities like walking and gardening may already provide beneficial outcome for people with depression.

Connect with others.

Social engagement can also help alleviate feelings of fatigue. So connect with your friends and family and have meaningful up-close interactions with them. Connecting through social media does not provide the same benefit. In fact, it could make your fatigue worse. Seeing the posts about the exciting and wonderful things other people are doing isn’t likely to make you feel better. It would just make you think like the world is having more fun than you are.

Practise good sleep hygiene.

Lack of sleep can cause fatigue or aggravate it. Prioritise quality sleep by establishing healthy bedtime habits such as going to bed and waking up at the same time, avoiding the use of computer and other electronic devices before sleeping, eating a few hours before bedtime, practising relaxation techniques, and making your room sleep-friendly environment.

Talk to your inner self in a loving way.

Negative self-talk exacerbate feelings of fatigue. Beating yourself up, calling yourself lazy, and feeling bad about yourself is like adding insult to injury. You become hopeless than motivated. Practise compassionate self-talk especially during times that you aren’t feeling at your best. Consider what you’d say to a friend who is suffering from depression. Realise that it is a real illness that needs proper attention.

If you’re struggling with depression fatigue, talk with your therapist about treatments and lifestyle changes that may help. Fatigue can make depression worse and may even increase your risk for a depression relapse. But know that help is available. Whilst it may be challenging, you can recover and feel better once again.