Why Do I Always Feel Tired?
Lack of energy, low mood, no desire to do anything, and feeling tired of everything…
When is this condition a sign that it is time to see a doctor, and when is quality rest enough?
Let us clarify the key criteria:
🚩 Persistent low mood.
🚩 Loss of interest and pleasure, or an inability to feel joy.
🚩 Increased fatigue: waking up and already feeling exhausted.
🚩🚩 All these symptoms lasting for at least two weeks.
In this case, we may suspect symptoms of a depressive episode.
How might we have reached this state?
Perhaps we have simply been consumed by routine. There is no novelty, interest, or new experience. Every day feels the same, and there is no expectation of anything good in the future.
On the other hand, too many changes and new experiences can also overwhelm the mind, making it difficult to adapt to everything at once.
Chronic stress, the loss of a relationship, status, job, comfort, or a familiar way of life, exhaustion, and everyday difficulties can cause the mind to cry out: “Stop! You need to restore your strength.”
Sometimes, a depressive state may be trying to communicate exactly this message.
The situation can be worsened by persistent negative thoughts:
• “Everything is my fault. This always happens to me.”
• “I do not deserve this. I am not worthy.”
• “I will not be able to cope.”
• Other deeply rooted cognitive distortions.
Rumination, meaning the constant anxious replaying of situations in the mind, self-criticism, the absence of a supportive environment or the presence of toxic people, comparing yourself with others, usually not in your own favor, information overload, poor personal boundaries, lack of personal comfort, and a pessimistic way of explaining events can all become a recipe for severe depression.
How can you help yourself?
- Take care of your physical well-being.
Try to sleep well, eat nourishing food, and remain physically active. Research suggests that regular physical activity can have a positive effect on symptoms of depression.
It is important to understand that when the condition has already reached a moderate or severe stage, motivating yourself to move or exercise can be extremely difficult. This is why it is better to maintain physical activity in advance and make it a regular part of your life.
- Pay attention to your level of social engagement.
It is not the absence of a partner that makes us unhappy, but social isolation. Therefore, it is important to maintain relationships with the people around us.
We need to feel valued by our loved ones, to care for them, and to receive care in return.
- Remember your hobbies and your small and large personal joys.
This is the basic minimum.
And now for the “luxurious maximum”:
➕ Learn to recognize your automatic thoughts.
➕ Learn to question these thoughts and look for facts that contradict them.
➕ Learn to interpret the causes of events differently and consider situations from several perspectives.
➕ Shift your attention away from negative thoughts and work with the beliefs that trigger or maintain a depressive state.
Psychotherapy can help with this.
It can also be useful to start your day with light exercise, sunlight or at least daylight, and fresh air.
At the end of the day, try to remember and acknowledge something good.
Optimism helps us remain persistent, and persistence, in turn, allows us to achieve the results we truly desire.
