Can anxiety cause fatigue? Causes, tips, and gentle energy boosters

When you’re anxious, you may have some physical symptoms, such as your heart beating faster or your hands getting sweaty. These are just two ways anxiety shows up in your body, which happen because your sympathetic nervous system activates the fight-or-flight response. This reaction helps your body get ready to handle stress or potential threats, even when there may not be any danger. But after these anxious moments pass, you might feel fatigue, wiped out, or have difficulty focus‌ing. These are totally normal responses.

“After moments or periods of anxiety, your body and mind need time to recover after being on high alert, which can leave you feeling fatigued,” says Natalie Thornhill-Brown, a health coach with Hinge Health. “And if you’re feeling anxious for long periods of time, that tiredness can stick around and make everyday activities harder.”

Learning how anxiety and fatigue are connected can help you find ways to protect your energy and feel more in control of your health. Read on to discover what causes anxiety-related tiredness and fatigue and ways to find relief.

Can anxiety cause fatigue? 

Anxiety is commonly associated with many different mental and emotional symptoms.  Experiencing anxiety can take a toll on your body, draining your energy reserves and causing you to feel physically and mentally tired. Here’s how:

• Anxiety activates the fight-or-flight response. This releases stress hormones (such as cortisol and adrenaline) that give you a quick burst of energy to handle threatening situations. (This response helped our ancestors run away from lions to survive.) But if your brain is stuck in an anxious, high-alert state, you may also start seeing everyday stressors, like work deadlines or car traffic, as threats. Being stuck in fight-or-flight mode is like having too many tabs open on your phone or computer — it drains your battery quickly and can leave you feeling exhausted once those stress hormones level off, says Thornhill-Brown.

• Anxiety negatively affects sleep. Research shows that high anxiety levels are linked with more frequent and severe sleep problems. Anxious thoughts make it harder to fall and stay asleep, which can get in the way of deep, restorative rest. “This can create a negative cycle, because sleep deprivation can lead to even more anxiety,” says Thornhill-Brown.

• Anxiety can lead to muscle tension and spasms. Stress and anxiety can cause your muscles to tense up, leading to spasms and related fatigue. If you’re chronically stressed, you might notice you have less energy for your usual activities or experience muscle soreness more frequently and easily.

• Anxiety can contribute to cognitive fatigue. When your mind is constantly preoccupied with worrisome thoughts, it can be hard to concentrate or focus. “Racing thoughts can be mentally draining, because your brain is always going,” says Thornhill-Brown. Over time, this mental fatigue can really take a toll on your energy levels.

Symptoms of fatigue from anxiety

Anxiety can affect everyone differently, but fatigue is a common symptom. If you have fatigue from anxiety, you may also experience: 

• Issues sleeping. It can be distressing to feel exhausted even when you try to go to bed early each night. But research shows that people with anxiety and anxiety-related disorders often report poorer sleep quality and interrupted sleep. Not getting enough quality rest each night can have a negative effect on energy levels.

• Low energy that affects everyday activities. Along with daytime sleepiness (from not getting enough quality sleep), you may notice your energy levels are generally low. This can make it hard to do daily tasks, like doing chores around the house or going grocery shopping.

• Perceived muscle heaviness and weakness. Anxiety drains your mental and physical battery. For some people, this can make muscles feel heavy or weak — like when your legs feel cinder blocks or like jelly. This is often a result of the body’s fight-or-flight response, which leads to muscle tension and fatigue.

• Difficulty concentrating. Worrying and racing thoughts can use up a lot of your mental energy, explains Thornhill-Brown. “You may notice it becomes hard to concentrate when anxiety takes up so much space in your mind,” she says.

• Mood swings or irritability due to exhaustion. It’s normal to feel agitated or easily bothered when you’re constantly tired. As a result, you may start to notice mood swings or increased irritability.

How to overcome fatigue from anxiety

If anxiety is causing fatigue, one of the most important steps is to address what’s behind your anxious feelings. Talking to a mental health provider or improving your sleep habits and environment can help you feel calmer and, in turn, improve your ‌fatigue and energy levels. Other helpful strategies include:

• Seek support. It can be hard to ask for help, but talking to a mental health professional is a great way to process anxious thoughts — especially if they’re interfering with your daily life. “A mental health provider can teach you coping skills to help with your anxiety, which can in turn help with associated fatigue,” says Thornhill-Brown.

• Practice relaxation techniques. Strategies like deep breathing exercises, meditation, and guided imagery can help calm your fight-or-flight response and promote relaxation. “Relaxing exercises like yoga or stretching are also a great way to calm your body,” says Thornhill-Brown.

• Consider cognitive behavioral therapy (CBT). CBT is a form of psychological therapy that has been shown to help reframe unhelpful thought patterns, promote relaxation, and reduce feelings of pain and improve energy levels.

• Engage in regular physical activity. Physical exercise has long been shown to help manage anxiety by promoting the release of feel-good hormones like endorphins and serotonin. Moving your body regularly can also ease fatigue by supporting healthy, restorative sleep. In fact, research shows that regular exercise can improve sleep quality and help you fall asleep more quickly.

• Prioritize sleep hygiene. It can be hard to sleep with anxiety, but being aware of the benefits of quality rest is an important step. Adopting healthy sleep hygiene habits is an important part of managing fatigue. Following a consistent bedtime, for example, can help regulate your circadian rhythm, making it easier to fall asleep at the same time each night. Thornhill-Brown also recommends creating a relaxing bedtime routine, such as engaging in diaphragmatic breathing, journaling, stretching, or practicing meditation to help calm your mind before sleep.

• Eat a balanced diet. Eating nutritious foods is essential for both physical and mental health. A balanced diet can directly support your energy levels, and growing evidence suggests that consuming a balanced diet full of nutrients may also help manage symptoms of anxiety. Consider working with a registered dietitian to help tailor meal plans that fit with your health goals and lifestyle.

• Prioritize social connection. Spending time with loved ones — or even with neighbors and acquaintances you enjoy — can help reduce the negative effects of stress, like anxiety and fatigue. This is known as “social buffering,” and research shows it’s a powerful way to support your mental and physical well-being.

Movement for fatigue from anxiety

Moving your body is one of the best ways to support both your mind and your energy levels. Regular physical activity has been shown to help ease symptoms of anxiety, lift your mood, and boost your overall sense of well-being. Over time, movement can also help relieve the fatigue and sluggishness that often come with feeling anxious.

That said, finding the energy or motivation to get moving isn’t always easy when you’re anxious or worn out. Start small — gentle activities like stretching, short walks, or even a few minutes of dancing to your favorite music can help. Remember, every bit of movement counts. Go at your own pace, be kind to yourself, and celebrate the little steps. Over time, these moments of movement can add up to real improvements in both your energy and your mood.

Gentle movement is one of the most effective ways to fight fatigue and regain energy — especially when anxiety leaves you feeling drained or sluggish. Each of these exercises supports your body and mind by boosting blood flow, waking up your muscles, and helping you feel more alert. Whether it’s mini lunges and squats to get your whole body moving, calf raises to activate your lower legs, a rotating plank to engage your core, or quick wall push-ups to support mental clarity, these simple moves are great tools for boosting energy.

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

Prevention tips for anxiety-related fatigue

Some anxiety is normal — it’s our mind and body’s natural way of helping us prepare for important things coming up. But if anxiety starts to feel overwhelming or gets in the way of your day-to-day life, such as causing feelings of fatigue, it might be a good time to try some strategies to manage it. Cutting back on caffeine, creating relaxing routines, and practicing grounding techniques may all help prevent anxiety episodes. These tips include:

• Establish a daily relaxation routine. Prioritizing relaxing activities can help keep your mind and body in a calm state. Studies have shown that practicing mindfulness, which includes techniques like engaging all five of your senses, doodling or coloring, and practicing meditation, can help reduce anxious thoughts. 

• Limit caffeine and alcohol intake. Caffeine may provide a quick energy boost, but it can also contribute to feelings of nervousness and anxiety — especially if you have anxiety. Consuming too much caffeine and alcohol even several hours before bedtime has been shown to interfere with the restorative stages of the sleep cycle, which can contribute to daytime fatigue.

• Establish consistent sleep schedules. Sleep quality and duration are both important parts of managing mental health, including anxiety, Thornhill-Brown says. A consistent sleep schedule — which looks like going to bed and waking up around the same time each day — can also help improve your sleep quality and reduce fatigue. 

• Practice grounding techniques during stressful moments. When you notice stress or anxiety rising — like a quickening heartbeat or racing thoughts — try practicing grounding techniques, such as counting backward, holding a piece of ice or another textured object, or taking a slow, audible sigh. Any of these strategies can help stave off an anxiety spiral, by encouraging you to reconnect with the present moment. “Catching anxiety before it becomes all-encompassing can help prevent symptoms of fatigue,” says Thornhill-Brown.

• Seek professional help if feelings of exhaustion persist. If your anxiety and exhaustion continue despite making lifestyle tweaks, it may be time to check in with a mental health professional. “Talk to your primary care provider too, as they may also want to rule out any medical causes of anxiety and fatigue,” says Thornhill-Brown.

When to see a doctor

Fatigue can be a normal symptom of anxiety, but if it persists, is severe, or interferes with your daily life — despite making lifestyle adjustments — consider seeing a mental health professional or a doctor. Fatigue and anxiety can be related to many different causes and conditions, so it’s a good idea to see a provider to rule those out.

PT tip: Adjust your workout routine

It may seem counterintuitive to exercise when you’re feeling tired, but it can help boost your energy when your fatigue is from anxiety. But it’s also important to listen to your body — dial back the duration or intensity of your workout as needed. “It’s important to adjust your exercise to match your fatigue levels, so movement feels manageable,” says Karla Arevalo-Alas, PT, DPT, a Hinge Health physical therapist.

How Hinge Health can help you

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This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

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