Have you ever felt so tired that even answering a text message felt overwhelming? Or noticed that the more exhausted you are, the harder it becomes to manage your anxiety?
Fatigue and anxiety often influence one another. Anxiety can make fatigue worse, and fatigue can make anxiety feel harder to manage.
That can become a cycle that’s difficult to break. Today I’ll explain why that happens and share three research-backed ways to start interrupting that cycle.
As a Precision Nutrition Level 2 Master Coach and AIP Certified Coach, I’ve noticed that fatigue can make everyday tasks feel harder. You might worry about everything you’re falling behind on, or wonder why your body refuses to function the way it used to. At the same time, anxiety can make it harder to sleep, recover, and wake up feeling rested.
That’s why fatigue and anxiety are often described as having a bidirectional relationship. It doesn’t necessarily mean one always causes the other. It means they often influence one another in ways that can keep the cycle going.
Now that we’ve covered why this happens, let’s talk about what you can actually do to start interrupting that cycle.
#1. Engage in gentle movement, not just exercise.
Research suggests that regular movement can improve mood, reduce anxiety symptoms, and support overall energy levels. Regular movement can support several brain chemicals involved in mood regulation and, over time, may help your body respond to stress more effectively.
Whether it’s an afternoon walk or light chores around the house, finding ways to move your body may help improve your energy over time and reduce feelings of anxiety.
So, what’s one way you’ll move your body today? Let us know below.
#2. Journal to spot patterns, not just problems.
Journaling allows you to identify what might be triggering your fatigue and anxiety. Maybe you notice that after several nights of poor sleep, your anxiety is at its highest. Or fatigue gets progressively worse whenever a busy schedule leads you to skip meals. Over time, these observations become clues to investigate rather than frustrations that make you feel stuck.
That said, journaling can help you identify potential triggers; however, it isn’t a replacement for therapy. If journaling brings awareness to issues that are best addressed with a licensed mental health counselor, don’t hesitate to seek the help you need.
Here are a few resources that help you get started:
#3. Eat regular meals, not just macros.
Eating consistently throughout the day can help reduce the energy crashes that sometimes make fatigue and anxiety feel even worse. While that can be enhanced by building balanced meals, if tracking every macro is increasing your stress or anxiety, it may not be the best strategy for you.
Instead, start by prioritizing a source of protein, fiber-rich carbohydrates, dietary fats, and fluids with most meals. Remember, the goal is to focus on what you can do consistently, not what you can do perfectly.
So, what’s one meal you can focus on eating more consistently? Is it breakfast, lunch, an afternoon snack, or dinner? Let us know below.
Now let’s recap the three research-backed ways to start interrupting the cycle of fatigue and anxiety.
Engage in gentle movement, not just exercise.
Journal to spot patterns, not just problems.
Eat regular meals, not just macros.
Remember, fatigue isn’t always just fatigue, and anxiety isn’t always just anxiety. Sometimes they’re clues pointing toward a much bigger picture. That’s why the goal isn’t to diagnose yourself, but to become a better observer of your own health.
Because when you do, you can have more informed conversations with your healthcare team.
Angel S. (2018). Movement perceived as chores or a source of joy: a phenomenological-hermeneutic study of physical activity and health. International journal of qualitative studies on health and well-being, 13(1), 1516088. https://doi.org/10.1080/17482631.2018.1516088
