Did you know that there is a strong link between fatigue and depression?
Fatigue is a common symptom of clinical depression. Fatigued individuals often experience feelings of depression. Inactivity, the by-product of fatigue, is also common among depressed individuals. As such, the relationship between fatigue and depression is like a vicious cycle. Therefore, treatments for fatigue can also help to treat depression.
Physical Activity
Exercise is an effective way to reduce symptoms of depression such as fatigue. It produces endorphins which elevate your mood and diminish muscle tension caused by stress. Walking outside during the daytime is a good form of exercise. It also provides exposure to sunlight and fresh air, which refresh the body. Although it may be difficult for depressed individuals to start an exercise regimen, exercising just 10 to 15 minutes can yield significant results.
Staying Hydrated
Changes in appetite and diet are symptomatic of depression. Depressed individuals may eat more than usual or, conversely, experience little to no appetite. Individuals who do not drink a sufficient amount of fluids on a daily basis risk becoming dehydrated. Dehydration can not only lead to fatigue, it can also worsen its severity. Drinking approximately eight glasses of liquid per day is a good way to stay hydrated and prevent fatigue.
Morning Matters
Eating breakfast–particularly carbohydrates such as fruit or a muffin–provides a good source of energy. Taking a multivitamin each morning helps to give your body the nutrients it needs. Although vitamin B is found in most multivitamins, a separate dose of vitamin B, specifically vitamins B6 and B12, can help increase energy for individuals who are prone to fatigue. Also, having a caffeinated beverage such as coffee or tea in the morning offers an immediate spike in alertness, attention and energy, but don’t overdo the caffeine; one or two cups a day is plenty.
Sleeping
Sleep deprivation or increased sleep as a result of depression can worsen fatigue. As a result, you may experience episodes of tiredness during the daytime and the need for naps in the afternoon. In order to allow your body to get sufficient rest, it helps to regulate sleep. Establish a set bedtime and avoid daytime naps. Sleeping an average of seven to eight hours per night and waking up at approximately the same time every morning will stabilize your circadian rhythm.
Cognitive Therapy
Changing thought processes can be very helpful in combating fatigue, since clinical depression is worsened by negative thoughts and self-evaluations. Replacing these thoughts with more rational positive thoughts and building self-esteem can increase your motivation to fight fatigue. Also, since fatigue encompasses both physical and mental exhaustion, eliminating repetitive and intrusive thoughts reduces the amount of energy spent experiencing negative feelings.