Fatigue due to Low Mood

Table of Contents


Fatigue and low mood often go hand in hand, with one influencing the other in a complex relationship. Low mood refers to feelings of sadness, hopelessness, and a general lack of interest or pleasure in activities. When experiencing low mood, it is not uncommon to also experience increased fatigue or a sense of ongoing tiredness.

How does low mood impact on fatigue?

You can expect some of the following or a combination of them:

Reduced Motivation

Low mood can significantly impact motivation levels, making it harder to engage in activities that require energy and effort. The lack of motivation can contribute to a sense of fatigue and the feeling of not having enough energy to accomplish daily tasks.

Reduced Physical Activity

When experiencing low mood, individuals may engage in less physical activity, which can lead to physical deconditioning and a decrease in overall energy levels. Lack of exercise can also impact sleep quality and exacerbate feelings of fatigue.

Disturbed Sleep Patterns

Low mood can disrupt sleep patterns, leading to difficulties falling asleep or staying asleep . Insufficient or poor-quality sleep can contribute to feelings of fatigue and daytime drowsiness.

Negative Thought Patterns

Low mood often involves negative thinking patterns, self-criticism, and rumination. These negative thoughts can be draining and mentally exhausting, further contributing to feelings of fatigue.

Coping Strategies

The following techniques can be actioned to manage the effects of fatigue on your day to day life. It is important to know that some of these will be more effective for you than others, so it is important to try different ones. Don’t be hard on yourself if they don’t work immediately, this is a process and being consistent with practicing will provide you with both short and long term results.

Get Adequate Sleep

Sleep is essential for good mental health, and lack of sleep can worsen fatigue symptoms. Aim for 7-8 hours of sleep per night and establish a consistent sleep routine that includes winding down before bed, avoiding electronics, and creating a relaxing sleep environment. For more detailed support, please see the sleep module.

Regular Exercise

Exercise is a powerful tool for managing anxiety as it releases endorphins, which are natural mood boosters. Regular exercise can also help reduce muscle tension, improve sleep quality, and increase self-confidence. Aim for at least 30 minutes of physical activity per day, such as brisk walking, jogging, or cycling.

Maintain a Healthy Diet

A healthy diet can have a significant impact on mental health, including the symptoms of low mood. Eating a balanced diet that is rich in fruits, vegetables, whole grains, and lean proteins can help provide the essential nutrients your body needs to function optimally. Avoiding or reducing the consumption of caffeine, alcohol, and processed foods can also help manage the impact on your energy levels.

Connect with Others

Social support can be a powerful tool in managing the effects of low mood. Connect with friends and family regularly, join a support group, or consider speaking with a mental health professional to discuss your concerns and develop a treatment plan.

Relaxation Exercises

Relaxation exercises can be an effective strategy to manage and improve fatigue due to low mood. When we experience low mood, we may feel physically and mentally exhausted, which can impact our daily activities and overall quality of life. Relaxation exercises can help alleviate symptoms of fatigue by inducing a state of deep relaxation and calming the mind. By practicing these techniques on a regular basis, we can reduce stress and anxiety, improve sleep quality, and increase energy levels, leading to an overall improvement in mood.

Challenging Negative Thoughts

Thought challenging exercises can help manage fatigue due to low mood by addressing negative thoughts that contribute to feelings of exhaustion and hopelessness. These type of thoughts can be really draining and further impact on your energy levels.

For example, if someone is constantly thinking and saying to themselves “I’m so tired, I can’t do anything today,” they will likely have less motivation and energy to engage in activities that could actually help manage their fatigue. By challenging this negative thought and replacing it with a more realistic one, such as “I may feel tired, but I know that if I go for a walk or do some light exercise, I will feel better,” they are more likely to take action that can boost their energy levels and improve their mood.

Managing your pace

Managing your pace and prioritizing your tasks is a crucial step towards managing fatigue caused by low mood. Moving at a steady, manageable pace can help you remain efficient without becoming overwhelmed or exhausted. When you’re feeling fatigued, it’s essential to be mindful of how much you’re trying to accomplish, so prioritizing your tasks can help you break them down into smaller, more manageable chunks. This way, you can focus on completing the most critical tasks when you have the most energy and motivation. Additionally, it’s important to schedule breaks and rest periods throughout the day to allow your body and mind to recharge.

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