---

 [ HEALTH ](https://www.citywatchla.com/index.php?option=com_content&view=category&id=314)

#  Why Depression Makes You So Damn Tired All the Time

WELLNESS--Fatigue, like stress and busyness, has become a default state for many people. The feeling, characterized by extreme tiredness and low energy, usually occurs after an especially mentally, emotionally or physically draining experience. (Think: hectic work travel or an illness.)

Written by Paige Smith.

 ![](https://www.citywatchla.com/images/stories/Feb-2019/016d.png)

February 21 2019

<a class="a2a_button_facebook"></a><a class="a2a_button_twitter"></a><a class="a2a_button_email"></a><a class="a2a_button_print"></a>[](https://www.addtoany.com/share)

WELLNESS--Fatigue, like stress and busyness, has become a default state for many people. The feeling, characterized by extreme tiredness and low energy, usually occurs after an especially mentally, emotionally or physically draining experience. (Think: hectic work travel or an illness.)

But it’s not always temporary or circumstantial. Fatigue can also be a symptom of a bigger issue, like depression. In fact, [fatigue occurs in over 90 percent of people living with the mental health condition](https://link.springer.com/article/10.1007%2Fs40263-018-0490-z), according to 2018 data. (Other signs of depression include a low mood, withdrawal and concentration issues.)

For someone to have depression, not just general fatigue, “several of these symptoms need to be present most days, for most of the day, for at least two weeks,” said [Don Mordecai](https://mydoctor.kaiserpermanente.org/ncal/providers/donaldmordecai), a psychiatrist and the national leader for mental health and wellness at Kaiser Permanente.

Part of the reason depression and debilitating fatigue go hand in hand is because “depression affects neurotransmitters associated with alertness and the reward system,” Mordecai said. That means the illness physiologically has an impact on your energy levels.

Another reason is that [depression negatively affects sleep](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3181883/), “whether it’s difficulty falling asleep, trouble staying asleep, waking up too early or just not sleeping as deeply,” said [Sari Chait](https://sarichaitphd.com/), a clinical psychologist based in Massachusetts.

Depression also takes a toll on motivation, making it physically and emotionally exhausting to carry out simple tasks, Chait said. Getting dressed for work, buying groceries or saying hello to co-workers can feel like monumental feats for someone with depression. Plus, depression can cause brain fog, Chait added, so someone who’s depressed has to expend even more energy to make decisions or focus on work.

The relationship between depression and fatigue can then become cyclical. “People with depression who push themselves to get through their day can, in turn, experience more fatigue, which can then make them feel even more depressed, and the cycle keeps going,” Chait said.

“People with depression who push themselves to get through their day can, in turn, experience more fatigue, which can then make them feel even more depressed, and the cycle keeps going.”

\- Sari Chait, clinical psychologist

It’s important to remember that fatigue is “more likely to be a possible symptom of depression rather than a cause,” Mordecai said. However, being regularly tired due to chronic stress, chronic illness or a sleep disorder like sleep apnea or insomnia may [make you more susceptible to depression](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2862829/).

“If someone is tired all the time for whatever reason, they likely are having a hard time fully engaging in their life,” Chait said. This could lead to less socializing, diminished focus at work, or changes in appetite or exercise routine, she added.

That’s why it’s crucial to take steps to improve your overall well-being, whether you’re experiencing extreme fatigue from depression or just feeling temporarily run down.

“If someone is tired all the time for whatever reason, they likely are having a hard time fully engaging in their life.”

\- Chait

To do this, first try to identify the root cause of your fatigue, Chait said. Take inventory of your recent habits, routine and state of mind. If you can tie your fatigue to a specific issue ― like stress, lack of sleep or sickness ― aim to start making healthy lifestyle changes.

The most critical adjustment is sleep. Most adults need at least seven to nine hours of quality sleep each night, Mordecai said. To get a restful sleep, try to avoid caffeine after noon and limit alcohol intake before bed, he advised. It’s also a good idea to stow technology before bed, since the [blue light from smartphones can inhibit melatonin production](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5473809/) and make it more difficult to fall asleep.

Next, examine your workload and calendar. If you feel stressed or burnt out, “try to set limits and make changes to make sure you aren’t overextending yourself,” Chait said. That might include saying no to social obligations and rigorous work projects, or initiating a weekly self-care practice.

Lastly, make sure you exercise a few times a week. It may seem counterintuitive when you’re tired, but “engaging in regular physical activity can ultimately [lead to increased energy levels](https://www.ncbi.nlm.nih.gov/pubmed/28302573),” said Chait.

If you change your sleep, work and exercise habits and still feel exhausted after two weeks, “you should consider seeking professional help to determine if it is depression and to initiate treatment,” Chait said.

For some people, lifestyle habits ― like aerobic exercise and sleep ― can help with symptoms of depression, Mordecai said. But many other people may need a combination of treatments ― like talk therapy, cognitive behavior therapy and medication ― in addition to those lifestyle changes. And that’s more than OK. Keep in mind that it takes time to start seeing positive results, and you may need to experiment with a variety of options.

“Working with your primary care doctor or a mental health professional can get you started on a treatment path that works for you,” Mordecai said.

*(Paige Smith writes for [HuffPost](http://huffingtonpost.com) … where this piece was first posted.)*

*-cw*

 [ ![LA DWP #2 (Pay Your Bill Help)](https://www.citywatchla.com/images/LADWP/dwp%20level%20pay%205-7-25.jpg) ](https://www.citywatchla.com/component/banners/click/82 "LA DWP #2 (Pay Your Bill Help)")

 ![](https://www.citywatchla.com/images/banners/signup-for-cw.png)

## Get The News In Your Email Inbox Mondays &amp; Thursdays

 Last Name

 [ ![Home - HHR Rent is too High - SB-2](https://www.citywatchla.com/images/HHR/AHF-rent-too-high.jpg) ](https://www.citywatchla.com/component/banners/click/104 "Home - HHR Rent is too High - SB-2")

 ---

##  Featured CityWatch Stories

 [ ![](https://www.citywatchla.com/media/yootheme/cache/34/065h-34e1b43b.jpg) ](https://www.citywatchla.com/index.php?option=com_content&view=article&id=33212:reminder-to-the-red-states-turnabout-is-fair-play&catid=395)

### [Reminder to the Red States, Turnabout is Fair Play](https://www.citywatchla.com/index.php?option=com_content&view=article&id=33212:reminder-to-the-red-states-turnabout-is-fair-play&catid=395)

GELFAND’S WORLD - Indiana has been pounded by rains that resulted in widespread flooding. While the rain was still comi…

 [ ![](https://www.citywatchla.com/media/yootheme/cache/d8/066m-d8f0fac6.jpg) ](https://www.citywatchla.com/index.php?option=com_content&view=article&id=33229:democrats-finally-tell-iowa-and-new-hampshire-you-dont-go-first-anymore&catid=395)

### [Democrats Finally Tell Iowa and New Hampshire: You Don’t Go First Anymore](https://www.citywatchla.com/index.php?option=com_content&view=article&id=33229:democrats-finally-tell-iowa-and-new-hampshire-you-dont-go-first-anymore&catid=395)

GELFAND’S WORLD - Earlier in the week, the Democratic National Committee did something good. Mind you it wasn’t great…

 [ ![](https://www.citywatchla.com/media/yootheme/cache/d0/065o-d02f23ac.jpg) ](https://www.citywatchla.com/index.php?option=com_content&view=article&id=33213:californias-empty-classrooms-are-a-warning-sacramento-cant-ignore&catid=378)

### [California’s Empty Classrooms Are a Warning Sacramento Can’t Ignore](https://www.citywatchla.com/index.php?option=com_content&view=article&id=33213:californias-empty-classrooms-are-a-warning-sacramento-cant-ignore&catid=378)

A STUDENT'S VIEW - California is spending more on public education, yet classrooms are emptying, campuses are closing…

 [ ![](https://www.citywatchla.com/media/yootheme/cache/da/066j-daf22e28.jpg) ](https://www.citywatchla.com/index.php?option=com_content&view=article&id=33231:a-prisoner-a-peacemaker-and-israels-defining-choice&catid=375)

### [A Prisoner, A Peacemaker, and Israel’s Defining Choice](https://www.citywatchla.com/index.php?option=com_content&view=article&id=33231:a-prisoner-a-peacemaker-and-israels-defining-choice&catid=375)

P.O.V - Marwan Barghouti remains one of the most consequential—and controversial—figures in the Israeli-Palestinian con…

 [ ![](https://www.citywatchla.com/media/yootheme/cache/df/065q-dfb89383.jpg) ](https://www.citywatchla.com/index.php?option=com_content&view=article&id=33224:john-mckinney-on-what-separates-the-city-attorney-candidates&catid=401)

### [John McKinney on What Separates the City Attorney Candidates](https://www.citywatchla.com/index.php?option=com_content&view=article&id=33224:john-mckinney-on-what-separates-the-city-attorney-candidates&catid=401)

INTERVIEW - Voters will have a clear and defining contrast in the goals and objectives of the remaining general electio…

---

##  [ HEALTH ](https://www.citywatchla.com/index.php?option=com_content&view=category&id=314)

 [ ![](https://www.citywatchla.com/images/stories/Mar-2023/024n.jpg) ](https://www.citywatchla.com/index.php?option=com_content&view=article&id=26671:the-best-10-commercial-cleaning-services-in-st-louis-mo&catid=314)### [The Best 10 Commercial Cleaning Services In St. Louis, MO](https://www.citywatchla.com/index.php?option=com_content&view=article&id=26671:the-best-10-commercial-cleaning-services-in-st-louis-mo&catid=314)

 [ ![](https://www.citywatchla.com/images/stories/Oct-2021/081z3.png) ](https://www.citywatchla.com/index.php?option=com_content&view=article&id=22786:anatomy-of-medical-harm-in-america-from-the-plaintiff-s-side&catid=314)### [Anatomy of Medical Harm in America (from the plaintiff’s side)](https://www.citywatchla.com/index.php?option=com_content&view=article&id=22786:anatomy-of-medical-harm-in-america-from-the-plaintiff-s-side&catid=314)

 [ ![](https://www.citywatchla.com/images/stories/Sept-2021/077r.png) ](https://www.citywatchla.com/index.php?option=com_content&view=article&id=22663:camp-mulberry-provides-safe-space-for-transgender-gender-diverse-youth&catid=314)### [Camp Mulberry Provides Safe Space for Transgender/Gender Diverse Youth](https://www.citywatchla.com/index.php?option=com_content&view=article&id=22663:camp-mulberry-provides-safe-space-for-transgender-gender-diverse-youth&catid=314)

 [ ![](https://www.citywatchla.com/images/stories/Sept-2021/075c.png) ](https://www.citywatchla.com/index.php?option=com_content&view=article&id=22597:liposuction-is-it-magic&catid=314)### [Liposuction: Is it magic?](https://www.citywatchla.com/index.php?option=com_content&view=article&id=22597:liposuction-is-it-magic&catid=314)

 [ ![](https://www.citywatchla.com/images/stories/July-2021/056z10.png) ](https://www.citywatchla.com/index.php?option=com_content&view=article&id=22092:how-to-relax-after-a-stressful-day&catid=314)### [How to Relax After a Stressful Day](https://www.citywatchla.com/index.php?option=com_content&view=article&id=22092:how-to-relax-after-a-stressful-day&catid=314)
<div data-id="1" 
	class="eb-inst eb-hide eb-emailform eb-1 eboxContentLocker"
	data-options='{"trigger":"onPageLoad","trigger_selector":"","delay":3000,"early_trigger":true,"scroll_depth":"percentage","scroll_depth_value":80,"firing_frequency":1,"reverse_scroll_close":true,"threshold":0,"close_out_viewport":false,"exit_timer":1000,"idle_time":10000,"close_on_esc":false,"animation_open":"slideInDown","animation_close":"fadeOutDown","animation_duration":400,"disable_page_scroll":true,"test_mode":false,"debug":false,"ga_tracking":true,"ga_tracking_id":"G-P16BQ7X1SW","ga_tracking_event_category":"EngageBox","ga_tracking_event_label":"Box #1 - Global Email Signup Form","auto_focus":false}'
	data-type='popup'
	>

	<button type="button" data-ebox-cmd="close" class="eb-close placement-outside" aria-label="Close">
	<img alt="close popup button" />
	<span aria-hidden="true">&times;</span>
</button>
	<div class="eb-dialog eb-formVer" role="dialog" aria-modal="true" id="dialog1" aria-label="dialog1">
		
		<button type="button" data-ebox-cmd="close" class="eb-close placement-inside" aria-label="Close">
	<img alt="close popup button" />
	<span aria-hidden="true">&times;</span>
</button>	
		<div class="eb-container">
						<div class="eb-content">
				
<form action="https://citywatchla.us2.list-manage.com/subscribe/post?u=34d69f33624fd058ee9b56516&amp;id=4bfa422f51&amp;f_id=00d6c2e1f0" class="eb" method="post" id="mcform-1" name="mcform-1" target="_blank">
			<div class="eb-form-header"><p><img src="/images/2023/06/be-a-city-watcher.png" alt="be a city watcher" width="350" height="97" loading="lazy" data-path="local-images:/2023/06/be-a-city-watcher.png"></p>
<p>Sign up to receive our special e-news blasts on Monday and Thursday evenings!</p></div>
	
					<div class="eb-field-row">

			
			
			
			<input class="eb-input" type="email" name="EMAIL"  placeholder="Email address"  id="EMAIL" value="" required>

			
		</div>
										
	<div class="eb-footer">
    	<button class="eb-btn" type="submit" name="subscribe" style="background-color:rgba(93, 183, 93, 1);color:rgba(255, 255, 255, 1)">
    		Sign up    	</button>
    </div>
</form>			</div>
		</div>
	</div>	
</div>
<div data-id="3" 
	class="eb-inst eb-hide eb-yesno eb-3 "
	data-options='{"trigger":"onScrollDepth","trigger_selector":"","delay":0,"early_trigger":false,"scroll_depth":"percentage","scroll_depth_value":80,"firing_frequency":2,"reverse_scroll_close":false,"threshold":0,"close_out_viewport":false,"exit_timer":1000,"idle_time":1000,"close_on_esc":false,"animation_open":"fadeInUp","animation_close":"fadeOut","animation_duration":300,"disable_page_scroll":false,"test_mode":false,"debug":false,"ga_tracking":true,"ga_tracking_id":"G-P16BQ7X1SW","ga_tracking_event_category":"EngageBox","ga_tracking_event_label":"Box #3 - Yes \/ No Donation Popup Box","auto_focus":false}'
	data-type='popup'
	>

	<button type="button" data-ebox-cmd="close" class="eb-close placement-outside" aria-label="Close">
	<img alt="close popup button" />
	<span aria-hidden="true">&times;</span>
</button>
	<div class="eb-dialog " role="dialog" aria-modal="true" id="dialog3" aria-label="dialog3">
		
		<button type="button" data-ebox-cmd="close" class="eb-close placement-inside" aria-label="Close">
	<img alt="close popup button" />
	<span aria-hidden="true">&times;</span>
</button>	
		<div class="eb-container">
						<div class="eb-content">
				
<div class="ebox-yes-no">
	<div class="ebox-yn-text">
		
		
		<div class="ebox-yn-headline" style="font-size:22px;color:#888888">
			<p>If you only give once a month, would you consider giving to CityWatch?</p>
<p>Your support fuels our mission to promote and facilitate civic engagement and neighborhood empowerment, and to hold area government and its politicians accountable.</p>
<p>Would you like to help? Even if you can only give $5, it will make a difference.</p>		</div>
			</div>
	
	<div class="ebox-ys-buttons" style="font-size: 16px;">
		
<a
					data-ebox-prevent="0"
		data-ebox-cmd="close"
				target="_self"
		href="https://www.citywatchla.com/donate"
		rel="noopener"
	
	
	
	
	class="ebox-ys-btn"
	style="background-color:#2ec664;color:#ffffff;min-width:100px">
	Yes
	</a>
<a
	
	
			data-ebox-cmd="close"
		href="#"
	
	
	class="ebox-ys-btn"
	style="background-color:#ef2345;color:#ffffff;min-width:100px">
	Not Right Now
	</a>	</div>

	</div>			</div>
		</div>
	</div>	
</div>