What is stress-related fatigue? Plus, 5 tips to handle it
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Learn what stress-related fatigue is, including its symptoms, physical effects, and long-term complications. Plus, 5 tips for handling stress fatigue.
There’s a certain kind of tiredness that can come from trying to navigate the chronic stress of everyday life. Pressure at work, challenges at home, and the anxiety created by world events can be a recipe for a persistent exhaustion that doesn’t go away no matter how much you rest. These constant stressors may cause a feeling of always being “on”, which drains your energy and leaves you feeling worn out.
What is stress-related fatigue?
Stress-related fatigue occurs when you're constantly under stress. It’s not the kind of stress caused by a busy day or a challenging event, but, rather, ongoing pressures that persist over time.
When you're experiencing stress-related fatigue, it can feel like you're always tired, no matter how much you sleep or try to relax. This fatigue can impact your physical energy and your mental state. You might find it difficult to concentrate, feel irritable, and lose interest in activities you once enjoyed.
Continuous stress can put your body in a heightened state of alertness. It can be exhausting, and can affect your motivation, mood, and overall quality of life.
5 tips for handling stress-related fatigue
1. Get clear on what’s stressing you out
The first step in managing stress-related fatigue is to identify the sources of your stress. Work, personal relationships, finances, or other life circumstances can all be culprits. By understanding what's causing your stress, you can start to make changes or find ways to cope with the stressors more effectively.
💙 Follow along in this Grounded Like a Mountain guided meditation to become clear on what’s causing you stress, plus how to release it.
2. Control what you can
Some stressors may be beyond your control, so focus on the aspects of your life where you can make changes. This might involve setting clear boundaries at work or home, learning to say no to additional responsibilities, or delegating tasks to others. Taking control of your environment and commitments can significantly reduce your stress levels.
💙 Find some ease right here in the present moment and acknowledge that some things outside of your control can be seen as No Big Deal.
3. Use relaxation practices
Introducing relaxation techniques into your daily routine can help calm your mind and reduce stress. Try mindfulness, meditation, yoga, or deep breathing exercises to help lower stress and improve your energy levels. Even a few minutes a day can make a difference.
💙 Count your breath to find calm and Break the Stress Cycle in this 3-minute guided meditation.
4. Take care of your body
Your physical health is closely linked to your ability to handle stress. Eat a balanced diet, make room for regular physical activity, and get enough sleep to boost your energy and enhance your body's resilience to stress.
💙 Shake Off Your Tension, with the help of Jay Shetty, by taking regular movement breaks to combat stress.
5. Get support
Dealing with stress-related fatigue can be challenging, but you don't have to do it alone. Reach out to friends, family, or professionals who can provide support and guidance. Talking about your experiences and seeking advice can provide relief and offer new perspectives on managing stress.
How to recognize the symptoms of stress-related fatigue
If you're experiencing several of the symptoms of stress-related fatigue and they persist over time, it might be a sign that you’re experiencing chronic stress.
Psychological symptoms
Persistent overwhelm: You may feel constantly overwhelmed, as if the demands of daily life are too much.
Irritability and mood swings: You might find yourself more irritable, quick to anger, or experiencing mood swings more regularly.
Difficulty concentrating: You may struggle to focus, make decisions, or remember things. Tasks that usually require your attention might seem more challenging, or take longer to complete.
Loss of motivation: Activities or hobbies that once brought you joy may no longer interest you. Also, you might find it hard to start new tasks.
Anxiety and depression: You might feel hopeless or sad a lot of the time, or find yourself worrying a lot about the future.
Physical symptoms
Persistent tiredness: Even after resting or getting a good night's sleep, you may still feel exhausted.
Muscle tension or aches: You may experience unexplained muscle tension, aches, or pains.
Headaches: You may have frequent or chronic headaches, which aren't usual for you.
Sleep disturbances: It may be difficult to fall asleep, stay asleep, or feel refreshed upon waking.
Changes in appetite or digestive issues: You might feel more or less hungry than usual, or experience digestive problems.
Long-term complications: 6 physical effects of unaddressed stress fatigue
Stress-related fatigue can lead to more severe health issues over time if it isn't managed properly. Addressing this type of fatigue early on can help prevent complications and maintain overall health and wellbeing.
1. Weakened immune system: Continuous stress and fatigue can weaken your immune system, making you more susceptible to infections and illnesses.
2. Cardiovascular health: Chronic stress and fatigue can increase your risk of cardiovascular issues, including high blood pressure, heart disease, and stroke. Stress can cause changes in your heart rate and blood pressure. It can also lead to unhealthy habits that bring further risks to your cardiovascular health.
3. Mental health concerns: Over time, unmanaged stress and fatigue can contribute to mental health problems such as anxiety disorders, depression, and burnout. Prolonged stress can have a significant negative impact on your mental wellbeing, affecting your mood, thoughts, and behavior.
4. Impact on digestive system: Chronic stress can affect your digestive system, leading to symptoms like stomach aches, nausea, indigestion, or changes in appetite. Over time, this can result in more serious digestive issues.
5. Risk of chronic pain: Long-term stress and fatigue can lead to (or worsen) chronic pain conditions. Stress can increase muscle tension and inflammation, contributing to ongoing pain.
6. Cognitive impairment: Persistent stress-related fatigue can affect memory, concentration, and decision-making. Over time, this can impact your productivity, work performance, and daily life activities.
Physical exhaustion vs. stress exhaustion: Understanding the difference
Physical exhaustion and stress exhaustion often get confused, but have distinct causes, characteristics, and approaches to recover. While physical exhaustion might require rest and physical recuperation, stress exhaustion needs a more holistic approach, where you address the psychological aspects and find strategies for stress management. By understanding the source of your exhaustion, you can take targeted steps toward regaining your energy and improving your overall health.
Physical exhaustion
Physical exhaustion can happen after intense or prolonged physical activity. It can also result from lack of sleep, poor nutrition, or illness.
Cause: Physical activity or lack of rest
Symptoms: Muscle soreness, physical weakness, and a strong desire for rest
Recovery: Generally improves with adequate rest, hydration, and nutrition
Stress exhaustion
Stress exhaustion comes from prolonged psychological stress, rather than physical exertion. It can develop when ongoing challenges in your personal or professional life lead to a state of chronic stress.
Cause: Prolonged mental or emotional stress, not necessarily linked to physical exertion
Symptoms: Persistent tiredness not relieved by rest, feeling overwhelmed, irritability, anxiety, and difficulty concentrating
Recovery: Lifestyle changes, stress management techniques, and sometimes professional help
Long-term stress can put your wellbeing at risk, so it's important to do what you can to combat it. By finding strategies that work for you, you can tackle stress-related fatigue head-on. Be proactive and consistent in implementing these techniques to improve your quality of life and restore your energy.
Stress-related fatigue FAQ
Can diet and exercise affect stress-related fatigue?
Both diet and exercise can play important roles in managing stress-related fatigue. Eating a balanced diet can provide your body with essential nutrients to boost energy levels and improve overall health. Foods rich in vitamins, minerals, and antioxidants can support brain function and reduce the effects of stress. Exercise is associated with higher levels of "feel-good" hormones, which may improve mood and reduce feelings of stress and fatigue.
How does sleep quality impact stress fatigue?
When you don't get enough restorative sleep, your body misses out on essential recovery processes, which can worsen feelings of stress and fatigue. Poor sleep can affect your mood, cognitive function, and physical health, making it harder to manage stress. Improving sleep quality can enhance your ability to cope with stress, reduce fatigue, and improve overall wellbeing.
Are there specific meditation techniques that help with stress fatigue?
Certain meditation techniques can be particularly beneficial for stress fatigue. Mindfulness meditation, which involves focusing on the present moment without judgment, can help reduce stress and improve emotional regulation. Guided relaxation and deep breathing exercises can also lower stress levels, promoting relaxation and reducing fatigue. Consistently practicing these techniques can help you manage stress more effectively and decrease stress fatigue over time.
How can I differentiate between stress fatigue and other medical conditions?
Differentiating between stress fatigue and other medical conditions requires attention to specific symptoms, and often a professional evaluation. While stress fatigue is mainly linked to persistent stress and doesn't improve significantly with rest, other medical conditions may have different triggers and symptoms. If you're experiencing unexplained fatigue, consult a healthcare provider to rule out other potential causes, such as thyroid disorders, anemia, or sleep disorders.
What role does social support play in managing stress-related fatigue?
Social support can play an important role in managing stress-related fatigue. A supportive network of friends, family, or colleagues can provide emotional comfort, practical help, and a sense of belonging, all of which can help reduce feelings of stress and isolation. Sharing your experiences with others can also offer new perspectives and strategies for coping with stress. In some cases, professional support from therapists or counselors can provide you with guidance and tools for managing stress and fatigue.
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