Imagine living in a house with someone who is constantly on edge and always expecting the absolute worst to happen in any given situation. This person is forever pointing out reasons to be stressed, sees disasters lurking around every corner and needs constant reassurance that everything will be ok in order to function.

Sounds exhausting, right? Now imagine having this kind of person living inside your head.

Living with chronic stress can be like having a voice in your head pointing out all the reasons you have to be anxious. This constant mental state of emergency can really take a toll on your energy levels after a while. It’s no wonder that there’s a clear link between stress and fatigue.

How are stress and fatigue connected?

There are a few different ways stress and anxiety lead to low energy and fatigue, all of which play into each other and create a complex tangle of symptoms that can be hard to break out of.

Mental exhaustion– as described above, chronic stress can create a constant stream of worries and negative thoughts. The brain reacts to each of these as a separate threat, requiring huge amounts of energy and leaving you drained.

The post-panic crash– stress triggers the body’s fight or flight response, which is a series of changes designed to get us ready to fight or escape from danger. These changes increase alertness and energy very briefly, but are followed by a dip in energy levels as the body recovers.

Adrenal fatigue– the hormone adrenaline is a key part of the body’s response to stress. It helps raise your energy levels and get you ready for action by raising your heart rate and improving attention.

However, if you live with constantly high stress levels, it’s possible that your body won’t be able to produce enough adrenaline to cope, and your energy levels will suffer as a result.

Sleep disturbance– stress can also lead to sleep difficulties. It can be hard to switch off at night when your mind is still racing with pressures from the day and things you need to take care of.

High levels of stress also release the hormones adrenaline and noradrenaline, which increase your heart rate and body temperature, making falling asleep harder.

Once you start experiencing sleep disturbances, the way you respond can lead to further complications. It’s natural to drink more coffee or take naps during the day when you’re tired after a bad night’s sleep. These actions interfere with your body clock, making it harder to fall asleep in the evening.

Stress can therefore create a downward spiral where lack of sleep leads to increased caffeine intake and daytime naps, which further impact nighttime sleep quality.

Sleep quality– even if you still manage to fall asleep, stress can reduce the quality of the sleep you manage to get. Having a head full of worries can lead to waking in the night in a panic, or waking up too early and being unable to switch off.

Stress causes you to sleep lightly, wake up frequently and experience less deep, restful sleep. People living with chronic stress often wake up feeling just as exhausted as when they went to bed.

Lifestyle changes– stress can also have an indirect effect on your energy levels by making you more likely to live an unhealthy lifestyle. It’s hard to prioritise getting a balanced diet or enough exercise when you’re feeling constantly drained and tense, and it’s common for people with chronic stress to withdraw and become inactive.

These changes can, over time, lower your energy levels and make even day to day tasks feel exhausting and overwhelming.

How can you manage tiredness caused by stress?

If you’re living with chronic stress and low energy is making life difficult for you, seeking professional help is recommended. A doctor or psychologist will be able to recommend the best methods to help you recover.

Time off from work is usually suggested while you work on recovery. This could involve medication to alleviate your symptoms- although be aware that some of these can cause drowsiness or fatigue as side-effects.

You might also be recommended some form of talking therapy, such as counselling or cognitive behavioural therapy (CBT). These methods can be highly effective in reducing stress symptoms and teaching you the tools to manage worry and negative thoughts.

Psychologists are very used to working with people struggling with fatigue, and will be sure not to overwhelm you with too much all at once. Once your stress levels are back under control you will have more energy to look after yourself, and your ability to sleep will also recover.

There are also several lifestyle choices you can make which will help with your energy levels. These include:

● Limit your daytime naps– if you’re exhausted it’s tempting to take frequent or long naps during the day to cope. This can lead to getting into an unhelpful sleep rhythm and difficulty falling asleep at night. If possible, it’s better to avoid naps altogether, but short naps of 10 to 20 minutes are unlikely to have any negative impact.
● Create a consistent sleep routine– try to help your mind get sleepy each night by going to bed at the same time each night and waking up at the same time in the morning. Over time you’ll naturally start to get tired when your bedtime approaches. Spending 30 to 60 minutes doing something calming before bed can also help.
● Eat to boost your energy– big meals can leave you sluggish and bloated, so try to eat smaller, more nutritious meals where possible. Avoid too much sugar- it will give you a quick energy boost but it will soon be followed by a crash and increased cravings. Instead opt for whole grain foods like brown rice and wholemeal bread, along with fibre-rich fruits like berries and bananas for more consistent energy levels.
● Use caffeine strategically– there’s nothing wrong with a cup of coffee to perk you up in the morning. But avoid drinking any after midday as the caffeine could still be in your system in the evening and prevent you drifting off.
● Get moving– exercise might be the last thing you feel like doing when you’re exhausted, but over time it strengthens your body and muscles, and increases your available energy reserves. Physical activity also wears you out physically, ensuring a good night’s rest. You might not feel up to much, but even small levels of exercise can help.
● Meditation– learning to quiet the constant stream of worries and negative thoughts in your mind can help you feel less mentally exhausted. Meditation is a great technique for this. It takes some practice, but learning to let your thoughts come and go without getting caught up in them can reduce the effect they have on your energy levels as well as reducing stress and improving your ability to concentrate.