Why Are You Always Tired and Have No Energy? Understanding Constant Fatigue

Most people have experienced that familiar dragging and groggy sensation — heavy body, foggy mind, and the overwhelming desire to crawl back into bed despite sleeping through the night. For some, this tiredness is more than just an occasional inconvenience.

Picture Deepa from Delhi, who wakes up each morning feeling as though she hasn't slept at all. Or Rahul from Mumbai, who needs three cups of coffee just to function through his morning meetings. These aren't isolated cases — countless Indians struggle with the frustrating question: "Why do I feel tired all the time?"

When the Mind Drains the Body: The Mental Health impact on energy

The Invisible Weight of Depression

Depression doesn't always wear the face we expect. While sadness might be its poster child, fatigue often serves as its silent ambassador.

Take the case of Vikrant, a 38-year-old accountant from Pune. His colleagues noticed his increasing tendency to yawn through afternoon meetings and his uncharacteristic lack of enthusiasm for after-work cricket matches. "Everyone assumed he was staying up watching late-night matches or working a side hustle," shares his wife, Nandini. "The truth was much different — he was sleeping nearly ten hours, but waking up exhausted. It took months before a doctor connected his persistent fatigue to depression."

Clinical psychiatrist Dr. Shivam Gupta explains, “For someone with depression, the brain is constantly working overtime, like a computer running a heavy program in the background. This drains energy, leaving you feeling worn out—no matter how much you sleep.”

For many Indians, especially men taught to hide their feelings, fatigue becomes the ‘acceptable’ face of depression. It’s easier to say “I’m tired” than to admit to feeling hopeless.

Anxiety: Running on an Empty Tank

Anyone who's experienced anxiety knows its paradoxical nature —you feel both wired and wiped out at the same time.

Consider Preethi, a 34-year-old schoolteacher from Chennai. She arrived at work each day thoroughly prepared yet perpetually exhausted. "My husband couldn't understand why I was so tired when my job ended at 4 PM," she recalls. "He couldn't see that my mind never stopped working — constantly rehearsing conversations, replaying minor interactions, worrying about future scenarios. By bedtime, my body was ready for sleep, but my mind kept sprinting."

Dr. Divya from Amaha compares this to leaving a car engine running in neutral: “Anxiety keeps your stress response switched on, burning through your energy without getting you anywhere. Over time, those stress hormones leave you feeling completely drained.”

In India’s close-knit, family-oriented culture, the pressure to keep everyone happy can make this mental exhaustion even worse.

The Silent Epidemic of Burnout

Burnout isn’t just about long hours—it’s a deep, soul-level exhaustion from relentless stress.

Arjun, a 42-year-old software developer in Bengaluru, saw this firsthand during the pandemic. His home became his office, and soon, there were no boundaries. “Work messages at dinner, client calls during family time, code reviews before bed. His body was home, but his mind was always at work,” his partner recalls. “Eventually, he couldn’t focus, even when he tried.”

Dr. Sharma, an occupational health specialist, says burnout is becoming an epidemic among Indian professionals. “We’re seeing so many young people who feel utterly spent, no matter how much they rest. They talk about feeling ‘empty’ or ‘used up’—and these aren’t just feelings. Burnout actually changes how your brain and body manage energy.”

What’s especially tough about burnout is how it steals your ability to enjoy things or feel accomplished—the very things that could help you recover.

The Exhausting Weight of Grief

Grief demands enormous energy, yet our culture often underestimates its physical toll.

When Anjali's mother passed away last year, relatives praised her composure during the thirteen-day mourning rituals. "Nobody saw me collapsing into bed each night," she shares. "For months afterwards, I needed afternoon naps just to function. My doctor explained that grief was literally draining my energy, even when I wasn't actively crying." Even though Anjali lived in a vibrant neighbourhood in Bangalore with a happening lifestyle, her environment was not able to cheer her up.

This energy depletion extends beyond mourning people — many experience similar fatigue when processing losses like career setbacks, relationship endings, or health changes.

7 Mental Health Causes of Constant Fatigue: How it Impacts Your Energy

1. Depression

• Impact on Energy: Drains motivation and energy; even simple tasks can feel overwhelming and exhausting.

2. Anxiety

• Impact on Energy: Persistent worry keeps the brain on high alert, leading to mental and physical exhaustion.

3. Chronic Stress

• Impact on Energy: Triggers continuous release of cortisol, which disrupts sleep, recovery, and overall energy levels.

4. Burnout

• Impact on Energy: Results from prolonged stress (often work-related), causing deep emotional and mental exhaustion.

5. Lack of Motivation or Purpose

• Impact on Energy: Leads to apathy, low drive, and a constant feeling of tiredness.

6. Mental Overload

• Impact on Energy: Too many decisions, excessive screen time, or multitasking without breaks can tire the brain and sap energy.

7. Sleep Disorders Linked to Mental Health

• Impact on Energy: Insomnia or restless sleep caused by worry, racing thoughts, or trauma reduces restorative rest and leads to ongoing fatigue.

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When Body and Mind Collaborate in Exhaustion

Certain physical conditions frequently overlap with mental health issues, creating complex fatigue patterns that can be difficult to untangle.

The Thyroid-Mood Connection

The butterfly-shaped thyroid gland might be small, but its influence on energy and mood proves mighty.

Hypothyroidism affects approximately 11% of Indian adults, with a higher prevalence among women. "The thyroid regulates metabolism in every cell. When it underperforms, everything slows down — including brain function, which affects mood and energy. Interestingly, the symptoms of hypothyroidism and depression overlap significantly, sometimes making diagnosis challenging."

For many patients, addressing thyroid imbalance improves both physical energy and mood, highlighting the artificial nature of separating "mental" from "physical" health.

The Iron-Emotion Connection: How Anaemia Drains Both Body and Mind

Despite nutritional awareness campaigns, iron-deficiency anaemia remains staggeringly common in India, affecting over 50% of women and many men as well.

Psychologist Anshul Khosla explains the bidirectional relationship between anaemia and mental well-being: "When haemoglobin levels drop, oxygen delivery to tissues decreases. The brain, which consumes approximately 20% of the body's oxygen despite being only 2% of body weight, becomes especially vulnerable. This oxygen deprivation affects neurotransmitter function, potentially triggering or worsening anxiety and depression, creating a vicious cycle of both physical and mental fatigue."

Vitamin D: The Sunshine Nutrient That Brightens Mood

You might think that living in sunny India means no one would have vitamin D deficiency—but the reality is just the opposite. Despite our tropical climate, up to 90% of Indians have low vitamin D levels, thanks to modern indoor lifestyles, air pollution, and a tendency to avoid direct sunlight.

Dr. Aditya Mahindru, explains, “Vitamin D is more than just a bone nutrient—it acts like a hormone in the brain, affecting mood and energy.” Studies show that vitamin D deficiency is linked to fatigue, depression, and poor sleep, especially among urban professionals who spend most of their days indoors.

Medical and Nutritional Causes of Constant Fatigue

Iron Deficiency (Anemia)

• When your body lacks iron, it can’t carry enough oxygen in your blood. This leaves you feeling tired, weak, and sometimes dizzy, no matter how much you rest

Vitamin B12 Deficiency

• Vitamin B12 is key for healthy nerves and making red blood cells. Without enough, you might feel drained, foggy-headed, or even notice tingling in your hands and feet

Vitamin D Deficiency

• Low vitamin D doesn’t just affect your bones—it can lower your mood and zap your energy, often leaving you feeling sluggish even on sunny days

Thyroid Disorders (Hypothyroidism)

• An under-active thyroid slows your metabolism, making you feel tired, cold, and mentally foggy. It can also upset digestion and mood

Diabetes (Type 1 or 2)

• When blood sugar isn’t controlled, your body can’t use glucose for energy efficiently. This leads to ongoing tiredness, increased thirst, and frequent trips to the bathroom

Poor Blood Sugar Regulation / Insulin Resistance

• If your blood sugar swings up and down, you might feel bursts of energy followed by crashes. This can leave you especially tired after meals or just generally drained

Dehydration

• Even mild dehydration can slow blood flow and oxygen to your brain and muscles, causing sluggishness, headaches, and trouble focusing

Inadequate Protein Intake

• Protein helps repair tissues and keeps your energy steady. Skimping on protein can make you feel weak and tired as your body breaks down muscle for fuel

Sleep Apnea

• This condition interrupts your breathing while you sleep, so you never get truly restful sleep. The result: you wake up tired, no matter how long you’re in bed

Chronic Inflammation or Autoimmune Disorders

• Conditions like lupus or rheumatoid arthritis cause ongoing inflammation, which drains your energy. Fatigue is often one of the first and most stubborn symptoms

Cultural Factors That Amplify Mental Fatigue

The Stigma Tax: The Energy Cost of Hiding Mental Struggles

In many Indian communities, mental health remains taboo, adding an extra layer of exhaustion for those already struggling.

Neha Gahlot, a psychologist, explains: “Many patients spend energy trying to look ‘normal’—hiding symptoms, making excuses for therapy, pretending to be fine around family. It’s like acting every day, and it’s draining.”

This “stigma tax” is especially heavy in tight-knit families, where reputation matters and older generations may see mental health issues as weakness or spiritual failure.

The Mental Load: Gendered Dimensions of Fatigue

Men and women both face mental fatigue, but women often carry extra, invisible burdens.

Sunita, a 37-year-old mother and marketing executive from Hyderabad, says, “It’s not just doing things—it’s remembering everything: kids’ exams, in-laws’ medicines, groceries, meal plans, birthdays. My husband helps if I ask, but I’m the central processor for our home.”

During festivals and family events, this mental load grows as women take on most cultural and hospitality duties, leading to seasonal spikes in stress and exhaustion.

Finding Energy Again: Practical Approaches

Breaking Mental Health Stigma, One Conversation at a Time

Recognition represents the first step toward addressing mentally-induced fatigue. Mental health awareness has grown significantly in urban India. There are diverse therapists available for a range of concerns suitable for your personality type.

Online platforms have made mental health support more accessible and private. Online therapy services offer affordable counselling options that bypass traditional barriers to care. For those concerned about privacy, these platforms provide discreet support without the visibility of visiting a clinic.

Mindfulness Practices: Ancient Wisdom for Modern Exhaustion

India's spiritual traditions offer powerful tools for managing mental fatigue:

The ancient practice of yoga nidra (yogic sleep) provides deep rest that research suggests may be more restorative than conventional sleep for those with anxiety-related fatigue. A systematic review published in the International Journal of Yoga found just 20 minutes of yoga nidra could reduce cortisol levels and subjective fatigue more effectively than napping for the same duration.

For those with depression-related fatigue, certain pranayama techniques show promise in regulating the nervous system. Particularly, "brahmari" (humming bee breath) has demonstrated effects on parasympathetic activation, potentially countering the energy-depleting effects of chronic stress.

Creating Mental Boundaries in a Connected World

Digital boundaries prove increasingly essential for managing mental energy. Therapist Riyyan Farooq recommends simple but effective strategies: "Designate technology-free zones in your home. Create clear work-home transitions even when working remotely. Use 'do not disturb' settings outside working hours. These small boundaries preserve mental energy depleted by constant connectivity."

Some companies have begun recognizing the productivity benefits of protecting employees' mental energy. Tech firm Zoho, headquartered in Chennai, implemented "tranquility hours" — periods when internal communications are discouraged to allow uninterrupted focus time.

When Both Mind and Body Need Attention

The most effective approach to unexplained fatigue acknowledges the artificial nature of separating mental and physical health. Integrative medicine physician Dr. Verma suggests these steps:

1. Comprehensive testing — Beyond standard bloodwork, consider testing vitamin D, B12, iron stores (ferritin), and thyroid function, all of which influence both physical energy and mental health.
2. Track patterns — Notice connections between energy levels, mood, sleep quality, and potential triggers like work stress or family dynamics.
3. Consider mental health evaluation if fatigue persists despite normal physical test results. Try self-assessments for your mental health and then visit a mental health professional
4. Address lifestyle foundations that support both physical and mental energy: nutrition, hydration, movement, and social connection.
5. Explore mind-body practices like yoga and meditation that work simultaneously on multiple levels of well-being.

Evidence shows that cognitive behavioural therapy and other psychological interventions can help address underlying mental health causes of constant fatigue, improving coping skills, reducing emotional distress, and enhancing both mental and physical energy levels.

The Path Forward

For anyone wondering why they feel tired and fatigued all the time despite adequate sleep, considering mental health factors may provide the missing puzzle pieces. In a culture that often prioritises physical health while neglecting psychological well-being, recognising the mental dimensions of fatigue represents a crucial step toward genuine restoration.

Persistent fatigue deserves attention and compassion rather than dismissal as laziness or weakness. It might be the body's way of signalling that mental health needs nurturing, and addressing these deeper causes could finally break the exhausting cycle of perpetual tiredness.

After all, true energy comes not just from physical rest but from emotional and mental renewal as well. By attending to the whole person — mind, body, and spirit — those struggling with chronic fatigue may finally rediscover the vitality that makes life not just manageable but genuinely enjoyable.

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Frequently Asked Questions

1. How can someone distinguish between physical fatigue and mentally-induced exhaustion?

Mentally-induced exhaustion often persists despite adequate rest and typically accompanies other symptoms like difficulty concentrating, feeling overwhelmed by routine tasks, or experiencing mood changes. Unlike physical tiredness, which generally improves with rest, mental fatigue may paradoxically worsen during periods of inactivity when the mind has more opportunity to ruminate. Another telling sign: mentally-induced fatigue often fluctuates based on emotional context or environment rather than physical exertion levels. If changing thought patterns (through meditation, therapy, or engaging activities) temporarily improves energy, mental factors likely play a significant role.

2. Can certain foods or dietary patterns help combat mental fatigue?

Research indicates several dietary approaches may help address mentally-induced fatigue. Foods rich in omega-3 fatty acids (like flaxseeds, walnuts, and fatty fish) help reduce inflammation that often accompanies depression and anxiety. Complex carbohydrates stabilize blood sugar while supporting serotonin production, which influences both mood and energy regulation. Fermented foods like yogurt, idli, and dosa contain probiotics that support gut health, increasingly recognized as crucial for mental wellbeing through the gut-brain axis. Additionally, traditional Indian spices like turmeric contain curcumin, which studies suggest may have antidepressant effects and reduce mental fatigue in some individuals.

3. Why do people sometimes feel more exhausted on weekends or holidays despite getting more sleep?

This common phenomenon, sometimes called "weekend fatigue," often has psychological roots. During workweeks, stress hormones like cortisol and adrenaline keep energy artificially elevated despite underlying exhaustion. When these stress hormones naturally decrease during relaxation periods, the body finally registers accumulated fatigue. Additionally, disrupting regular sleep-wake cycles on weekends can confuse the body's circadian rhythm. For those with anxiety or depression, unstructured time may increase rumination or worry, depleting mental energy. Finally, many people unconsciously postpone processing emotional stress until "safe" periods like weekends, when the psychological load finally registers physically as fatigue.

4. How does scrolling through social media contribute to feeling tired all the time?

Social media consumption contributes to fatigue through multiple mechanisms. The brain processes emotional content whether experienced directly or virtually, so exposure to others' distressing news, achievements, or conflicts consumes emotional energy. The constant task-switching between different posts, videos, and notifications fragments attention and depletes cognitive resources more rapidly than sustained focus. Blue light from screens disrupts melatonin production, potentially compromising sleep quality. Perhaps most significantly, social comparison on platforms often triggers anxiety, inadequacy, or FOMO (fear of missing out), all of which drain mental energy through stress hormone activation and emotional processing demands.

5. Can burnout be reversed, or will the fatigue become permanent?

Research indicates burnout is reversible, though recovery typically requires more than just rest. Complete burnout recovery generally demands addressing root causes, which may include unsustainable workloads, values misalignment, lack of control, insufficient rewards (material or psychological), breakdown of community, or perceived unfairness. Recovery time varies significantly depending on burnout severity and intervention comprehensiveness. Mild burnout might improve within weeks with appropriate boundaries and stress management, while severe cases may require months or longer, possibly including professional support, significant lifestyle changes, or career adjustments. Most importantly, sustainable recovery requires systemic changes rather than simply taking time off before returning to identical circumstances.