Why do I always feel tired and sad? | Safe and Sound
Persistent feelings of fatigue and sadness can be a sign of both physical and mental health problems. Many people frequently experience this without understanding the cause. In this article, SnS psychology experts will help you delve deeper into common reasons why you are constantly feeling lethargic and depressed, as well as effective solutions to improve your mental health. If you need more in-depth support, seek timely advice from a psychology professional.
Phi Thuy Linh | Bachelor of Public Health – Application of Safe and Sound Mental Health Care
Institute of Applied Medical Technology
1. Physical causes
1.1. Lack of sleep or poor sleep quality
Lack of sleep often causes feelings of fatigue.
Sleep plays a crucial role in restoring our energy and balancing our emotions. Prolonged sleep deprivation or poor sleep quality can leave you feeling exhausted the next day. Factors such as stress, anxiety, or unhealthy lifestyle habits can affect sleep quality. Psychologists share that using electronic devices (smartphones, computers, etc.) before bed inhibits the hormone melatonin, leading to difficulty falling asleep.
1.2. Nutritional deficiencies and dietary imbalances
According to psychologists, a diet lacking essential nutrients such as iron, vitamin D, B12, or omega-3s can lead to both physical and mental fatigue. The body needs energy from healthy foods to maintain activity and regulate emotions. For example, skipping breakfast or eating too much fast food can reduce your energy levels throughout the day.
1.3. Chronic diseases
Certain medical conditions such as diabetes, thyroid disorders, anemia, or cardiovascular problems can make you feel tired and weak, according to psychologists. These conditions require diagnosis and treatment by specialists. For example, patients with hypothyroidism often experience symptoms such as uncontrolled weight gain and fatigue despite adequate rest, which can negatively impact their mental well-being.
2. Psychological causes
2.1. Prolonged stress
Pressure from work, studies, or family issues can lead to chronic stress. When stress is left unmanaged, the body reacts by reducing its resistance and weakening its mental state. For example, office workers who frequently work overtime are prone to burnout, which over time can leave them feeling constantly tired and depressed.
2.2. Depression
Depression is one of the most common causes of fatigue and sadness. Symptoms include loss of interest, decreased energy, negative thoughts, and feelings of hopelessness lasting more than two weeks. Consulting a mental health professional is a crucial step in identifying and effectively treating depression. For example, someone with depression may lose interest in activities they previously enjoyed, such as socializing or playing sports.
2.3. Anxiety Disorders
People with anxiety disorders often experience excessive worry and difficulty controlling negative thoughts. Their minds are constantly stressed, leading to physical exhaustion and prolonged fatigue. For example, students preparing for stressful exams often exhibit anxiety symptoms such as insomnia or persistent headaches.
3. Unhealthy lifestyles contribute to fatigue and sadness.
3.1. Lack of physical activity
Lack of regular exercise or physical activity causes the body to lose flexibility and endurance. This leads to a state of lethargy and reduces the production of happy hormones like endorphins, which improve mood. For example, sitting for long periods without getting up and moving around can make your body feel tired and sluggish.
3.2. Use of stimulants
Using stimulants can disrupt the nervous system.
Psychologists share that caffeine, alcohol, and tobacco can be addictive and disrupt the nervous system because these substances increase the secretion of dopamine and serotonin—hormones that regulate emotions, concentration, and energy. Although they may help you stay alert for a short time, long-term use will negatively affect physical and mental health. For example, drinking too much coffee during the day can cause an imbalance in brain function, leading to anxiety, insomnia at night, and fatigue the next day.
3.3. The habit of overworking
Working continuously without breaks increases the risk of fatigue and mental breakdown. This is common among people with busy schedules who don't know how to balance work and life. For example, people who work night shifts constantly are more likely to experience sleep-related problems and physical exhaustion.
4. When should I see a psychologist?
If you've tried various methods to improve your condition but your fatigue and sadness persist after two weeks and significantly impact your life, it could be a sign of more serious issues such as depression, anxiety disorders, or other mental health problems. In this case, seeing a mental health professional is essential for in-depth counseling and effective treatment.
Psychologists advise that feelings of fatigue and sadness should not be taken lightly, as they can stem from various causes related to physical, psychological, and lifestyle factors. By changing lifestyle habits, managing stress, and seeking support from a mental health professional, you can absolutely regain vitality and a positive spirit to enjoy life better.
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