Why Am I Tired All the Time?
The most consistent response I’ve heard (and given) to the question “How are you doing?” lately has been “Exhausted.” Coffee isn’t cutting it anymore, and you need a break from everyone around you. You might have been feeling this for a long time, with the sense that this is how it will always be. Let’s dig into a couple of reasons why you might be feeling more sluggish than usual.
You aren’t moving your body as regularly.
No, I’m not just talking about exercise, although we all know the benefits of our preferred workout method. I mean the day-to-day movement of getting ready in the morning, walking to your car, moving around your workspace, a mid-afternoon walk, strolling down the sidewalk with friends on your way to dinner.
Your sleep schedule is totally off.
This is definitely the thing I’ve noticed most for myself. Some nights I can fall asleep quickly, other nights I stare at my ceiling until 3 am. I’m not always getting up at a consistent time, and I feel tired when I do wake up.
You’ve changed your eating habits.
Perhaps you’ve been grazing throughout the day rather than preparing meals, or fallen into a takeout-all-the-time habit, or lost balance in what you’re eating. All of that is totally normal, but you might notice changes in energy level as a result.
You’ve lost interest in your hobbies.
It was exciting to bake bread or pull out puzzles in the beginning, but the novelty has well worn off by now. Finding enthusiasm for anything feels impossible, and it seems like there’s nothing to look forward to.
The world feels hard right now.
We have been in a period of uncertainty for a while, and many of us are just now adapting to the fact that things might look like this for a while. We have seen heightened emotions play out on social media, on TV, and in our own homes. We have been actively involved in the societal changes happening around us. It feels like we keep getting kicked down before we can stand back up.
All of this creates the perfect storm for your nervous system to work overtime.
When you experience stress, a tiny part of your brain called the hypothalamus sends a signal to your adrenal glands, near your kidneys, to release the stress hormones adrenaline and cortisol. When you feel your heart start pumping and your blood pressure rising, that’s adrenaline in your bloodstream. Cortisol increases glucose in your blood and suppresses non-essential function: immune response, digestion, reproduction, and growth. Both of these hormones impact mood, motivation, and sleep cycles. Usually, your brain recognizes when a “threat” has passed and your hormones return to normal levels.
When our brain receives cues that we’re still under threat, that system can’t shut off. It can even kick into overdrive, leaving you feeling tired and overwhelmed from thinking and feeling and stressing. Just like burning energy at the gym, your body uses energy to think and process emotions. It works a little differently, but it can leave us feeling just as exhausted as a cardio workout. There’s a high chance that your brain is being constantly vigilant because everything - from teleworking to planning a grocery store trip - feels like an increased risk. There’s no escaping stress, so cortisol and adrenaline are working overtime to maintain the stress response.
How we respond to stress is partially due to genetics and partially due to our experiences. Your body’s systems can get totally disrupted if your stress hormones are activated for a long time. You might experience anxiety, depression, significant changes in mood, increased substance use, physical pain, disrupted sleep, weight loss or gain, and trouble with memory and concentration. That seems like a big scary list of things, but the the good news is you can practice stress management to ease these symptoms.
So, what can you do about this?
First, take a deep breath, relax your shoulders, and repeat: this is normal. You are not alone in feeling this way. Take another breath, and keep reading:
Find ways to move around. Many states are changing regulations for gathering in public spaces. Make sure you know what’s OK to do, but don’t force yourself out if you’re not comfortable. Do find ways of getting fresh air. Restart your favorite exercise routines, and be kind and gentle to your body while you do.
Adjust your sleep schedule to be more consistent. Slowly adapt yourself back to a more regular bedtime and waking time. Create bedtime rituals that promote good sleep quality, such as limiting screens before bed, listening to a sleep story, or taking a warm shower at night.
Make some small changes in your eating habits. Eat on a regular schedule and adjust the foods you’re eating to have more variety and balance. Skip takeout and try your hand at making your own version of a favorite dish. The goal is to boost your energy and start to form long-term habits.
Find something to do or make that feels exciting. Our minds require novel and challenging experiences to keep active. I always gravitate toward Zentangle, and lately I’ve also been fascinated by these marble races.
Reduce stress. I know, I know, easier said than done. But spending all day ruminating about the same things over and over hasn’t worked, so instead practice intentionally refocusing your thoughts on something else. When you do feel worried, take a step back and ask yourself, “Can I do anything to change this? What is the fear?” and then say “This thought isn’t helpful” before you focus on something else. Breathe.
Laughing is a great stress-reducer. If you’ve exhausted your Netflix queue but don’t have the brain power to look for something new, watch the blooper reels of your favorite show.
Grieve the changes in your life. Take time to feel sad and mourn the loss of the life you had a few months ago. It’s necessary. Don’t spend too much time here, though, because you can get stuck feeling numb. This documentary explores what it means for us to feel happy.
Balance self-care with social activism. Right now it might feel like the world is saying “You are not doing enough. What you have been giving/doing isn’t enough. Keep doing it. If you’re tired, too bad, keep going.” It’s important to remember your personal limitations when engaging in systemic change. If you are able to show up in person, do that! If you have disposable income, donate! If you can read, read! Do what you can where you are with what you have. Push yourself to be uncomfortable, but don’t burn out so quickly that you can’t rest up for the long haul. There are many paths to change, and we need all of them.
Stress feels inescapable for most of us these days, but you can find small things to help ease that feeling. Thank your nervous system for taking good care of you, and help it to slow down. Rest easy and know that we are here for you.
