How To Fight Depression Fatigue
Fatigue may linger even after other depression symptoms improve. These strategies can help you boost your energy and conquer depression fatigue.
Living with major depression can be challenging when youre also dealing with fatigue, a common depression symptom. Not only can fatigue disrupt your daily routine, it can also make it harder to take the steps needed to get depression under control.
Major depression causes a total lack of energy that doctors call anergia, says Stephen Geisler, MD, an assistant professor of psychiatry at Hofstra North ShoreLIJ School of Medicine in Long Island, N.Y. This lack of energy can lead to mental, emotional, and physical fatigue thats difficult to treat.
Left untreated, fatigue can contribute to longer and more severe depression, according to a research review published in 2014 in the journal Depression and Anxiety. Its also one of the main causes of disability in depression, says Dr. Geisler. For these reasons, taking steps to conquer fatigue is an important aspect of depression treatment.
How Is Depression Fatigue Treated?
Depression fatigue may be linked to poor sleep, lack of activity, or commonly used antidepressant medications called SSRIs and SNRIs. Even after other depression symptoms have responded to treatment, fatigue is likely to linger.
Helpful Lifestyle Changes Can Fight Depression Fatigue
You can also make healthy lifestyle choices that may help reduce fatigue:
Ways To Beat Depression For The Long Term
Beating depression and coping with depression arent the same. While there are many daily tips and tricks to cope with depression, beating depression implies a long-term resolution of symptoms.
Based on the volumes of research behind depression causes, daily goals may have the most beneficial impact if they:
- promote a sense of meaning, accomplishment, or mastery
- increase the frequency of positive emotions
- help you identify self-defeating or unhelpful thought patterns and behaviors
Keeping these criteria in mind, you can start to develop some daily routines to help you beat depression.
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Two Ways To Treat Fatigue In Bipolar And Depression
Ask a patient with depression how long it takes for them to feel fully awake in the morning and you are liable to get some revealing answers.
RESEARCH UPDATE
Ask a patient with depression how long it takes for them to feel fully awake in the morning and you are liable to get some revealing answers. Fatigue is common in depression, and one of the causes of that fatigue is sleep inertia. Sleep inertia is a transitional state between sleep and wakefulness. Sometimes called sleep drunkenness, it is characterized by grogginess, poor mental performance, physical slowing, and dyscoordination. Severe cases can present with disorientation and confusion.1
Most people experience sleep inertia when they awake from deep sleep, but it usually lasts a few minutes. In depression it can drag on for 4 hours. That means a quarter of the day is spent in an impaired state. Sleep inertia perpetuates depression by causing patients to stay in bed too long, disrupting circadian rhythms and furthering inactivity.
Sleep inertia is particularly common in bipolar disorder, where it is reported by 42% of patients.2 Two behavioral interventions can improve this symptom and, in doing so, may improve depression as well.
Dawn simulators have evidence in winter depression, where small controlled trials have found that they worked better than a placebo but not quite as good as a lightbox.6-8
Disclosures:
Psychedelic Therapy With Psilocybin Relieves Major Depression Research Study Programs
Omega-3 fatty acids are crucial fats located in many fish, nuts, and also seeds. Study suggests that omega-3s might help reduce signs and symptoms of depression. According to this research, saffron was far better than the placebo at decreasing the intensity of depression signs natural diet to fight depression. Recent research has located some evidence that saffron may be effective in dealing with light to moderate depression. Research recommends that St. Johns wort can assist people with mild and also moderate depression.
For most people, that suggests plenty of fruits, vegetables, and entire grains. Even if you do not feel natural diet to fight depression hungry, eat something light as well as healthy and balanced. Depression signs do improve with therapy, however it can require time.
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Giving To Others As A Natural Depression Treatment
Have you noticed that the act of giving is actually rewarding? Showing kindness to others and offering your support can improve your mental health and act as a natural treatment for depression.
Acts of giving will:
- Give you a sense of purpose
- Improve your self-worth
- Create positive feelings
- Give you a sense of reward
- Help you connect with other people
This works with small acts of everyday kindness, such as listening to a friend or colleague, or larger ones, such as helping out at a local senior center.
Here are a few things that you can try:
- Offer to help someone move, to water their plants, to fix a problem at their house or with their computer .
- Offer to help a colleague with a work project even though its not your main responsibility.
- Go visit a relative or acquaintance just because you know they need the company.
- Say thank you to someone for being in your life. Tell them how much you appreciate them.
- Pick a flower and give it to your friend, child or partner.
- Volunteer in your community, for example help out at a local school, hospital or senior center.
St Johns Wort For Depression And Fatigue
Considering taking herbs to fight depression?
Sure, theyre natural. But, remember that herbs can still be considered psychotropic drugs and not necessarily safe.
St. Johns Wort, for example, is one of the most recognised natural remedies for depression and safer than SSRIs, according to this study .
But it comes with one safety warning. Youll need to consult your doctor before taking it if you are on any medication or the contraceptive pill.
And while were talking about the contraceptive pill, research has shown that the pill can cause anxiety, depression and low libido . So it might be worth asking your doctor to review your medication to ensure its suitable and appropriate for you.
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What To Do When Youre Depressed
Depression can make everyday life very challenging. When we are depressed, we tend to make things more complicated, and often fail to take basic steps to help ourselves. Healthy lifestyle choices do wonders to help mild to moderate depression. Whether you have everyday depression or clinical, adopting these habits can begin to make a difference. The severe form of clinical depressions may require medical intervention. Dont hesitate to consult your physician if you believe medication is the right choice for you.
Its A Proven Approach When Learning How To Fight Depression: Nourish Your Body Mind And Spirit To Boost Your Mood
How to fight depression? One effective tactic is to make exercise part of your daily routine.
Depression manifests differently in everyone. Some people, especially the elderly, may think that feeling depressed is a natural part of aging. But depression isnt normal at any age. How to fight depression? Whether youre 18 or 80, you can take many lifestyle strategies to help yourself feel better quickly.
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Essentials For When Youre Depressed
Firstly, if youre feeling suicidal, please go straight to my page: Help with emotional problems, to find where you can turn to right now.
Secondly, there are numerous medical conditions . So, do have a health checkup if you havent had one yet.
Thirdly, check the side effects of any of your prescribed medications.
Drugs prescribed for high blood pressure, hot flushes , prostate enlargement, pain, digestive system or lung problems, epilepsy, and would you believe it depression and anxiety, are linked to depression.
What To Eat To Treat Depression Without Medication
How diet can leave you feeling better or worse
Eating green vegetables, fruits, and nuts can help the body to fight depression. In fact,one study has pointed out that individuals who consume lower quantities of fruits and greens are more likely to suffer from depression.
Otherfoods like walnuts that are rich in omega-3-fatty acids can improve brain function and reduce depression. Multiple studies also seem to confirm that a Mediterranean diet all about the whole grains, fish, vegetables, fruit, berries, nuts, seeds and, of course, the unrivaled cold pressed olive oil, is effective for depression treatment.
Nutritionally speaking, the best ways to start treating depressive symptoms is to make sure youre getting enough:
The reason these nutrition-rich foods help you feel better is because a well-nourished body is better equipped to handle stress, physical illness and difficult life events
World-leading expert on diet and mental health, Professor Felice N Jacka at the Department of Psychiatry at Deakin University, has studied the positive effects of the traditional Mediterranean diet on depression.
In the 2017 SMILES trial Professor Jacka and her colleagues found found that 30% of depressed participants recovered after switching from the western diet pattern to this naturally antidepressant diet.
Now, lets move on to our next medication-free depression treatment.
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Volunteering Can Be A Great Way To Do Both
Knock out a few birds with one stone spending time with other people and doing something new by volunteering and giving your time to someone or something else.
You may be used to receiving help from friends, but reaching out and providing help may actually improve your mental health more.
Bonus: People who volunteer experience physical benefits, too. This includes a
Causes Of High Cortisol Levels
Wondering what underlying conditions could be contributing to your high cortisol levels? Cortisol tends to go up as perceived stress goes up, so anything that triggers a negative mind states things like anxiety, worry, anger or frustration contributes to high cortisol levels. Medication use, inflammation, poor sleep and a poor diet can also trigger high cortisol levels by altering hormonal balances and negatively affecting the immune system.
Corticosteroid medications like hydrocortisone, prednisone pills or other medications used to treat inflammatory-related diseases or symptoms are common causes of high cortisol levels. Aside from corticosteroids, other major factors contributing to higher than usual cortisol production include:
- recent surgery, illness, injury or whole-body infections
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Eat More Whole Foods Less Processed Foods
We all know that a balanced diet helps us feel better and can protect us from a huge array of diseases.
But if you feel like you need to diet, this can cause you more anxiety! Instead, experiment with nutrient-dense whole foods that you truly enjoy, and focus on eating those as often as possible.
Lean proteins such as fish, organic chicken, beans, and eggs provide fuel for your body and brain to keep your energy levels constant.
Asparagus, leafy greens, meat, and avocado contain nutrients that can reduce the symptoms of anxiety, as can omega-3-rich foods like fish, green leafy vegetables, nuts, and seeds.
Even when youre eating a healthy diet, it can still be difficult to get all the nutrients you need, which is why it can be helpful to take natural supplements for anxiety.
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Dont Forget About Support Groups
If youre feeling overwhelmed and dont know where to turn, seek out a support group. Many groups are available for people with chronic fatigue syndrome, fibromyalgia, or other conditions that can cause fatigue.
Talking to others who understand what youre going through can help you find ways to cope.
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Do The Opposite Of What The Depression Voice Suggests
The automatic, unhelpful voice in your head may talk you out of self-help. However, if you can learn to recognize it, you can learn to work through it.
If you believe an event wont be fun or worth your time, say to yourself, You might be right, but itll be better than just sitting here another night. You may soon see the automatic thought isnt always helpful.
Look After Your Physical Health
- Think about what you eat and drink. Eating a balanced and nutritious diet may help to manage some of your symptoms. Drinking plenty of water can also help your mental wellbeing. See our pages on food and mood for more information. If you have a difficult relationship with food and eating, our pages on eating problems may help.
- Try to be more active. Many people find regular physical activity helps to lift their mood, boost their energy levels and keep them grounded in reality. See our pages on physical activity and your mental health for more information.
- Try to get enough sleep. Getting enough sleep can sometimes feel difficult. But having a good amount of quality sleep is very helpful for your mental health. See our pages on sleep problems for more information.
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Signs And Health Effects
What are the signs of stress?
When youre under stress, you may feel:
Stress also affects your body. Physical signs of stress include:
- Trouble sleeping or sleeping too much
- Weight gain or loss
Stress can also lead to a weakened immune system , which could make you more likely to get sick.
What causes stress?
Stress is how the body reacts to a challenge or demand.
Change is often a cause of stress. Even positive changes, like having a baby or getting a job promotion, can be stressful.
Stress can be short-term or long-term.
Common causes of short-term stress:
- Needing to do a lot in a short amount of time
- Having a lot of small problems in the same day, like getting stuck in traffic jam or running late
- Getting ready for a work or school presentation
- Having an argument
Common causes of long-term stress:
- Having problems at work or at home
- Having money problems
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Spending Time With Animals As A Natural Depression Treatment
Can hanging out with a dog or a horse really reduce depression? Actually, researchers have known for decades that spending time with animals can act as a natural treatment for depression. It works with sheep too. And it helps with anxiety and the negative effects of emotional trauma.
A meta-analysis from 2015, including five research studies, showed that animal-assisted activities and animal-assisted therapy was associated with a decrease in depressive symptoms. Another study found that equine-assisted psychotherapy increased confidence, self-esteem and assertiveness in children and adolescents with depression and anxiety.
Though the evidence for this natural depression treatment is not as overwhelmingly strong as for regular exercise, the available research shows great benefits of using the connection between humans and animals to treat depressive symptoms and other mental health disorders.
So, it seems like having a dog can be very beneficial for your mental health. You get regular walks and a relationship with an animal. Or why not hang out with a horse 3-4 times a week? Riding a horse is great exercise AND intense communication with an animal.
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Nutrition May Aid In Managing Depression
Good nutrition, in addition to expert treatment, is often a cornerstone for the management of any mental illness. In a state of malnutrition , most treatments for depression will have limited efficacy , Wassenaar explains.
In fact, research has demonstrated an increasingly clear role for nutrition in managing depression. For example, the SMILES trial published in January 2017 in BMC Medicine found that dietary counseling provided by a registered dietitian to people with moderate to severe depression may provide an efficacious and accessible treatment strategy for the management of this highly prevalent mental disorder.
Other research has shed light on a potential link between diet, depression, and gut health. A review article published in July 2019 in Nutrients indicates that the quality of ones diet impacts the gut microbiota , which can in turn affect depression risk.
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Some people with depression turn to the herb St. Johns wort as a home remedy, but doctors are concerned about interactions with other medications. Do not use St. Johns wort while you’re taking antidepressants, since the combination can result in serious side effects.
Complementary And Alternative Therapies
Some people find complementary and alternative therapies help to manage their symptoms. For example, this may be aromatherapy, reflexology or acupuncture. Complementary therapies may also help manage some of the side effects of medication, if you decide to continue with it.
Some herbal remedies can interact with antidepressants and other types of medication. So if you are thinking about taking a herbal remedy alongside any medication, speak to your doctor or pharmacist about whether this is safe.
St John’s wort
is a herbal medicine that is sometimes used to treat symptoms of depression and anxiety. It is available to buy without needing a prescription.
There is some uncertainty about the effects of St Johns Wort, as well as the correct dose to take and how it interacts with other medicines. It is best to seek advice from your doctor before taking it, especially if you are already taking any kind of medication.
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