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Apr 16, 2025

The Invisible Enemies of Modern Life: Anxiety and Fatigue

What Are the Most Effective Ways to Alleviate Anxiety and Fatigue, and How Can You Implement Them?

現代人的隱形敵人：焦慮及疲勞

Do Anxiety and Fatigue Affect Your Work Efficiency and Quality of Life?

In today's fast-paced world, we constantly chase work deadlines, handle social pressures, and manage the information overload from electronic devices. Over time, this persistent anxiety and unease can lead to fatigue. According to research from Harvard Medical School (HMS), approximately 31% of adults report experiencing an anxiety disorder at some point in their lives [1]. Moreover, the WHO indicates anxiety disorders are among the most common mental health issues globally [2].

This article explores the relationship between anxiety and fatigue, analyzing effective strategies from four perspectives—diet, exercise, sleep, and mindfulness practices—to alleviate anxiety-induced fatigue.

The Relationship Between Anxiety and Fatigue

Anxiety is a natural emotional response experienced at various stages of life. When facing stress or threats, individuals may experience symptoms such as heart palpitations, sweating, and trembling. Prolonged anxiety can exhaust both the mind and body, subsequently causing fatigue [3].

Identifying Anxiety-induced Fatigue

To determine whether fatigue is anxiety-induced, observe the following signs [3]:

  • Presence of anxiety symptoms: If fatigue is accompanied by persistent restlessness, stomach aches, poor concentration, and sleep disturbances, anxiety might be the cause.

  • Correlation with stressful events: Fatigue appearing after significant stress or ongoing pressure could indicate a link to anxiety.

  • Exclusion of other physical causes: After ruling out conditions such as cardiovascular disease, anemia, thyroid issues, or intense physical exercise, fatigue may likely be anxiety-related.

Effective Strategies to Relieve Anxiety-induced Fatigue

1. Diet and Nutrition: Fueling Your Mind and Body

Diet influences not just physical health but also emotional and psychological states. Numerous studies report a close connection between nutritional imbalances and anxiety and depression symptoms [4][5][6].

a. Balanced diet: 

  • Effectively consume six essential nutrients (carbohydrates, proteins, fats, vitamins, minerals, and dietary fiber).
  • A balanced diet containing lean protein, fruits, dark leafy vegetables, and whole grains can fulfill nutritional needs and sustain daily energy levels [5][6].
  • If experiencing anxiety symptoms, reducing caffeine intake may enhance nighttime rest [3].

b. Nutritional supplements: Nourish your brain.

Beyond balanced meals, consider consciously supplementing the following nutrients to reduce anxiety and fatigue:

  • B Vitamins (particularly B1, B6, B12): Aid in energy metabolism and nerve transmission, helping reduce fatigue [7][8].
  • L-Theanine (from matcha and green tea): Boosts GABA and serotonin, reduces stress responses, and promotes relaxation [9][10].
  • Vitamins and minerals (zinc, selenium, etc.): Provide antioxidant effects and facilitate metabolism [11][12].
  • Natural herbs:
    • American ginseng: Enhances stress resistance and cognitive performance.
    • Goji berries: Boost energy and reduce fatigue.
    • Red dates (jujube): Antioxidant, anti-inflammatory, immune-modulating, and calming.
    • Astragalus: Strengthens immunity and alleviates chronic fatigue.
    • Chamomile: Eases stress and anxiety, promoting relaxation.
  • Psychobiotics: Utilize the Gut-Brain Axis (GBA) mechanism to alleviate mood issues:
    • Limosilactobacillus Fermentum GKF3
    • Lactobacillus Paracasei
    • Bifidobacterium Breve
    • Lactobacillus Plantarum

2. Exercise: A Powerful Ally Against Anxiety and Fatigue

Moderate exercise not only boosts physical strength but effectively combats anxiety and fatigue.

Studies indicate at least six weeks of moderate aerobic and resistance training significantly reduces anxiety and fatigue symptoms [13]. Exercise increases neurotransmitters like dopamine, noradrenaline, and serotonin, enhancing mood and stress resilience [14]. The Centers for Disease Control and Prevention (CDC) recommends adults perform at least 30 minutes of moderate-intensity aerobic exercise (such as brisk walking) five days a week [15].

3. Sleep: The Foundation of Emotional Stability

The connection between sleep, anxiety, and fatigue is widely recognised.

Anxiety from work and daily life disrupts sleep duration and quality, leading to increased daytime fatigue and reduced overall mental and physical performance, creating a vicious cycle [16]. Chronic sleep deprivation affects emotional and cognitive brain functions, exacerbating mood instability, anxiety, and physical fatigue [17]. To improve sleep quality, consider adopting better sleep habits, such as [16]:

  • Establishing a regular sleep schedule (7-8 hours)
  • Engaging in calming pre-sleep activities (stretching, yoga, meditation)
  • Avoiding excessive eating, smoking, alcohol, and caffeine before bedtime
  • Reducing exposure to blue light from electronic devices before sleeping
  • Creating a dark, cool, quiet, and comfortable sleeping environment

4. Mindfulness Practice: Psychological Techniques for Anxiety Relief

Mindfulness stabilises thoughts and promotes tranquility, increasing awareness of internal feelings and external environments.

Regular mindfulness practice enhances focus, clears the mind, and effectively reduces anxiety. Many professionals and athletes in Western countries regularly use mindfulness to enhance concentration and mental clarity [18].

Mindfulness-Based Cognitive Therapy (MBCT) is a recognized psychological therapy method. Guided by professionals, MBCT effectively regulates negative emotions and increases self-awareness regarding thoughts, feelings, and sensations [19][20].

Popular mindfulness exercises include Mindfulness Meditation, Yoga Nidra, and Breathwork. Try incorporating one that interests you!

5. Conclusion: A Multi-Faceted Approach to Healthy Living

Alleviating fatigue and anxiety cannot rely on a single method but requires a synchronised, multi-dimensional approach.

  • A balanced diet provides essential nutrients for maintaining psychological and physiological functions. Regular exercise strengthens bodily functions and stabilises emotions.
  • Adequate and high-quality sleep fully restores the body and mind, enabling better responses to daily challenges.
  • Mindfulness practices provide psychological support, enhancing self-awareness and managing stress and anxiety effectively.

Integrating these strategies creates a positive cycle, improving overall quality of life and establishing a healthier, more balanced state.

Key Takeaway:

✅ Balanced intake of six essential nutrients

✅ At least 30 minutes of moderate-intensity aerobic exercise five days a week

✅ Establish good sleep habits for improved sleep quality

✅ Utilise mindfulness practices to enhance focus and relieve anxiety symptoms

(Note: If anxiety and fatigue symptoms persist or worsen, please seek professional medical or psychological assistance.)


References

Updated April 17, 2025

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