For those of you struggling with mental health challenges, you’ve likely experienced some form of fatigue. You may be battling chronic low energy in addition to your main issues – whether it’s less physical energy, poor sleep, or feeling mentally drained. This compounds, making everything more difficult.

When I was in the deep end of my struggles with the traumas of cancer and widowhood, I felt out of control. Getting out of bed was a chore, and by the time my days were over, I was mentally and physically exhausted. Fatigue compounded the issues because it sapped away my energy and motivation to apply the positive coping mechanisms that I knew were important for my wellness.

The key for me was recognizing my autonomy and regaining some control in my life. Although I felt physically and mentally exhausted, I knew I could act despite those feelings. Chances are you know exactly what you “should be doing,” just like I did, but you are having difficulty finding the motivation to get going.

Remember that this is about finding ways to operate within your circle of control and taking ownership of your situation. When you apply positive coping mechanisms to manage fatigue, you will see gradual improvements, which enhance your well-being and self-confidence.

Here are six effective ways to manage fatigue and improve your quality of life:

Sleep:

Sleep is possibly the most important factor in managing fatigue, but ironically, it can also be one of the most challenging. Whether you struggle with falling asleep, staying asleep, or waking up too early, getting a good night’s rest can feel impossible. There are sleep hygiene tips you can follow. The single most important factor for improving sleep is having a consistent bedtime and wake-up time. From there, having a dark and cool room, using your bed for sleep only (no TV, eating, or reading in bed), using white noise machines, and other habits can also improve your ability to get quality rest. I apply these tips religiously, and although my sleep isn’t great, it’s much better than what it used to be.

Exercise:

Exercise is also crucial for managing fatigue. If I go a few days without exercising, I notice that my sleep and mood are negatively affected. If you feel like you have no energy for exercise, start small with manageable goals. Even a short walk can provide benefits. Exercise helps you feel better and more energized and improves your ability to get a good night’s rest. At my worst times, getting the motivation to exercise was difficult, so I would commit to just getting started. If I could at least start exercising, regardless of how I felt, I could complete a “better than nothing” workout. I never finished a workout that I later regretted. Choose activities you enjoy to make it more likely you’ll stick with it.  

Nutrition:

I found diet played a significant role in my ability to feel energized. If I ate poorly, I would feel it. By slowly incorporating healthier and more nutritious foods into my diet, I noticed an improvement in my energy levels and mood. Your body is like a machine, and the fuel you provide it greatly influences how you feel. Eating inflammatory foods (especially highly refined foods and sugar) makes you feel sluggish and tired. Eating nutrient-dense foods will give your body what it needs to perform and overcome the stressors you are managing. If you get overwhelmed with the thought of changing your diet, focus on incremental changes to build better eating habits. For example, swap an unhealthy snack (like a chocolate bar) for some fruit instead. Start small and build on those habits.

Reducing drug use:

Reducing your drug use is important for energy and to improve your sleep. Stop caffeine intake at least 6 hours before your bedtime because it interferes with your ability to sleep. Although alcohol might “help” you fall asleep, it negatively affects the quality of your sleep.  There are medications to help with sleep, but they shouldn’t be viewed as a cure. Make sure you also employ the other habits to optimize your overall health and ability to rest and recharge. You can start by focusing on reducing drug use to start – instead of stopping entirely – if that will help.

Participate in recharge activities:

Find time to participate in activities that give you time away from your struggles. I call these “recharge activities” because when you finish them, you feel more energized. For me, it’s any activity I must focus on and be in the moment for. Whether it’s biking, running, writing, or reading, my mind can’t dwell on the negatives because I must focus on my actions. For many, it’s getting out in nature, doing hobbies, or exercising. If you can dedicate time to yourself to unwind, it can also improve your energy levels.

Professional support:

Managing fatigue is one part of the puzzle if you are struggling with your mental health. Seek professional support to address the core issues. A therapist can help you work through the issues causing the fatigue. A sleep specialist can provide targeted support to aid in sleep. A physician can help you if you require medications. Although it can be challenging to reach out, these supports can significantly help with your fatigue by addressing the core cause.

Conclusion:

Fatigue is challenging because it saps your energy and motivation for doing what you know is necessary to improve your quality of life. Life has forced you on an unpleasant path, and you might feel out of control. It’s not a good place to be in. I found that taking ownership of my situation allowed me to see positive improvements. These improvements increased my energy and made me feel more confident and empowered. I was no longer just a victim of my circumstances and could regain some agency in my life.

If you struggle with excessive fatigue, pick one or two things from this article and apply them to your life. Once you’ve built the new habit, then continue to optimize.

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