Although fatigue is not one of the core symptoms of depression.
However, fatigue persists throughout the course of depression, including prodromal, acute, and remitting, and often occurs in groups with other depressive symptoms.
In the outpatient clinic, we see a lot of people with depressionIt's as if their minds have stopped working, and they don't listen to them at all; Poor mobility, don't want to go out, don't want to eat, don't want to move; I don't want to socialize at all, and I don't have a desire for the food I used to like to eat; Unkempt and unkempt, the whole person is like being stunned.
Data show that 95% of patients with depression have varying degrees of fatigue symptoms, which affects daily functioning and quality of life.
However, the appearance of this symptom is caused by multiple factors.
Reasons why depressed people feel tired.
Abnormalities in brain neurotransmitters
People with depression often feel tired, which is largely related to changes in neurotransmitters in the brain.
Some studies have found that the secretion of neurotransmitters such as serotonin, norepinephrine, and dopamine in the brain of patients with depression is reduced, which in turn affects the communication between neurons, resulting in decreased energy, fatigue and weakness.
Irregular diet, lack of exercise
Eating disorders in people with depression often manifest as loss of appetite, irregular eating, and even refusal to eat in severe cases.
When energy intake is low, nutrients are insufficient, and physical activity is greatly reduced, patients are prone to fatigue.
Poor sleep quality and mental stress
In general, people with depression have sleep disorders, either insomnia or drowsiness, both of which can lead to poor sleep quality to the point of physical exhaustion;
In addition, the negative thinking and external environment brought by depression itself will bring greater mental pressure to patients.
A certain degree of mental stress can cause physical tension, resulting in muscle fatigue and fatigue throughout the body.
Regardless of the cause, fatigue affects the patient's functional outcome and can even worsen other symptoms of depression.
This should be done to relieve fatigue.
Eat a balanced diet
depressed
People with depression should maintain a balanced diet and eat more appropriatelyFoods rich in protein (e.g., fish, eggs), non-refined carbohydrates (brown rice, sweet potato), and iron (e.g., lean red meat, liver, etc.) can reduce fatigue.
Tryptophan in protein is the "raw material" for the production of serotonin, which promotes feelings of calm and relaxation, helping to combat emotional fatigue; The tyrosine inside is the "raw material" for making dopamine and norepinephrine, which govern our alertness, concentration, and motivation to get things done.
Carbohydrates not only provide calories, but also promote the absorption of tryptophan in the brain, and eating them with protein-rich foods is more effective in relieving fatigue.
Iron is able to carry oxygen to the body's organs, allowing them to function properly. If there is a lack of adequate oxygen, the brain cannot function optimally, and fatigue can occur.
Exercise regularly
depressed
When you're tired, try going for a walk or doing some low- to moderate-intensity exercise, such as yoga, swimming, etc., 30 minutes a day is fine.
If you really can't do it at the moment, don't force yourself, we can do what we can first, such as cleaning, meditating, etc., these "little things" will stimulate your desire to love life and mobilize your enthusiasm.
Get enough sleep
depressed
Lack of sleep can exacerbate fatigue in people with depression, so you can try to improve your sleep
Don't touch your phone half an hour before bedtime and turn off all electronic products.
Take a hot shower before going to bed, and it is easy to feel drowsy when your body temperature drops and your heart beats slowly.
Spend some time in a dark environment, empty your brain before going to sleep, and wake up at a set time.
Adjusting the sleeping position, curled up like a baby is good, but depending on the personal preference to adjust, it is recommended to lie on the right side of the left-handed, right-handed on the left side, and when lying flat on the front, you can put a soft pillow under the knee.
Spend more time in the sun during the day to help your body reset its biological clock.
Listen to the pure**
depressed
When a depressed person feels tired, they can try to listen to some ultra-pure**, which can help patients relax and unwind, relieve stress and anxiety, and feel inner peace and tranquility.
Normative medications**
depressed
Some antidepressants have anti-fatigue effects, and if a depressed person still feels tired and weak after taking anti-fatigue drugs for 2-3 weeks, they need to contact their doctor immediately. There are 3 ways to help people feel less tired:
Adjust the time of taking the medicine to the evening to minimize the adverse effects of the medication.
Adjust the dose of an antidepressant or switch to a different antidepressant to reduce fatigue.
Add other medications.
The specific plan to use, you should listen to the doctor, do not adjust the dosage of the drug or change the time of taking the medicine without authorization, the doctor is the person who knows the patient's condition best.