Running out of energy for everyday tasks?

What does low energy mean to you?

Low energy is a state in which ordinary actions become noticeably harder because of a sense of physical or mental exhaustion. Before looking for the cause, describe what it looks like for you:

• How long has your energy been lower, and did it drop gradually or suddenly?
• Does it change during the day?
• Does your energy come back after sleep or rest?
• Has it become harder to do everyday tasks, work, study or look after yourself?
• Do you also have low mood, apathy, anxiety or loss of interest in life?
• Have your sleep, appetite, weight or concentration changed?

Your answers will help you see what your low energy resembles: tiredness, sleepiness, apathy or slowing down. The section “What kinds of low energy are there?” explains how these sensations differ.

What kinds of low energy are there?

People use the words ‘no energy’ for very different sensations. Which one is yours affects where to start.

• Persistent fatigue. You have energy at the start of the day, but it runs out quickly and does not come back after rest. If this is your main concern, see the page on persistent fatigue.
• Sleepiness. You are drawn not to rest but to fall asleep. If this is closer to you, compare your state with the description of excessive sleepiness.
• Apathy. You may have the energy, but the inner drive to do things fades. The page on apathy explains how indifference differs from low energy.
• Psychomotor retardation. Your movements and replies have slowed down, and others notice it. This slowing is described on the page about psychomotor retardation.

One sensation often pulls another along, so it matters more to the doctor which one bothers you most than what to call it.

How does ‘no energy’ sound for different people?

Tetiana’s energy goes on every small action, Sashko finds starting hardest, Ustyna’s reserve runs out in the morning, and Arsenii has enough only for work. These are exactly the differences worth describing to a doctor.

If at least one of these stories resembles yours, note at what time of day your energy runs out. If none of them fits, rely on your answers to the questions in the section “What does low energy mean to you?”.

Energy, sleepiness and inner exhaustion

Low energy can accompany lack of sleep, poor nutrition, long-term overload and various health conditions. For example, anaemia, thyroid problems and some medicines can also drain your energy. Sleepiness, muscle weakness and inner exhaustion are worth describing separately: they do not always have the same cause.

Why is it hard to take on even a small task when your energy is low? Any task needs three things:

1. Enough energy in reserve for that task.
2. A clear goal – even a very small one.
3. Confidence that you can manage that goal.

It is good if the task also brings some pleasure. When the first item drops out of this list, as for Tetiana and Arsenii in our example, even a clear and small goal seems overwhelming. Sashko seems to have enough energy, but the first step never turns into a clear goal.

If your mood and interest in life have also been low for weeks, this may be one of the signs of depression. Low energy alone does not yet mean that you have this disorder.

Which doctor should you see when you have no energy?

With new or persistent physical complaints, start with a family doctor: further investigations depend on your symptoms and examination, not on a universal list. If your mood or anxiety also trouble you, you can discuss this with a psychiatrist.

A psychiatrist will ask at what time of day your energy is lowest and what has changed in your sleep, appetite and mood, and will discuss help with you. A description of the first appointment is on the initial psychiatric consultation page. You can explore the areas of work and experience of the clinic’s specialists on the clinic’s doctors page.

Bringing demands within reach

When energy is low, it helps not to wait for it to come back but to fit your day to the reserve you have now. Try these in turn:

1. Choose one main task for the day. Everything else is optional and comes without self-blame.
2. Break it into steps that are definitely manageable. For example, instead of cleaning the whole flat – the dishes after dinner. For Arsenii, one short call to his mother is enough.
3. Notice what you managed. What you did, however small, is a result, not a reason to think you could have done more.

If you feel noticeably worse after activity or rest does not restore your energy, tell your doctor. It is worth agreeing on a level of activity that takes the cause and your capacity into account.

Low energy: a short action plan

1. If low energy comes with marked physical symptoms, weight change, long-lasting sleep problems, breathlessness, palpitations, dizziness or pain, seek medical help: start with a family doctor.
2. If the lack of energy lasts several weeks, gets worse, appeared for no clear reason or noticeably limits your everyday life, see a doctor without waiting for things to get worse.
3. If persistent low mood, loss of interest or a sense of hopelessness appear alongside low energy, also book a consultation with a psychiatrist.
4. If your energy drops after a clear demand and returns when you slow down, adjust your day using the steps in the section “Bringing demands within reach”. If that is not enough, go back to point 2.
5. If the description of fatigue, sleepiness or apathy fits you better, compare your state with the section “What kinds of low energy are there?”.