3 practical steps to turn things around when you feel low

Have you ever felt like you can’t wake up — even after drinking lots of coffee? Or that you can’t think clearly? Or have zero energy?

Lethargy, low mood and brain fog can have various causes, which means there are a few things you can try to get back to feeling more energetic.

Chris Edwards, PsyD, a PeaceHealth clinical psychologist in Bellingham, Washington, shares some key things to consider when you notice a slowdown in how you feel.

Here’s where you can focus:

1. Manage lethargy 

Lethargy generally means tiredness, slower response time and/or forgetfulness. You might tend to feel more lethargic if you are:

• Getting too much sleep or not enough.
• Not eating enough nutritious foods.
• Not making time to move.

Have you been constantly on the go? Or putting in extra hours at work? Are you trying to override your body’s natural system of checks and balances with caffeine and over stimulation? These can all contribute to lethargy, Dr. Edwards says. If any of the above are true, try starting your turnaround with better sleep habits, more nourishing meals and regular exercise.

See if you recognize the biggest reason behind your tiredness — whether physical exhaustion, mental fatigue or emotional drain.

“It's helpful to rule out a physiological cause,” he says. Talk with your healthcare provider about having blood tests to see if your levels are too high or low in any given measure.

A few common physical reasons for lethargy or fatigue include anemia (low iron), low levels of vitamins B or D, thyroid issues, sleep apnea, infections and COPD (chronic obstructive pulmonary disease).

2. Address low mood 

Among other things, low mood can include sadness, frustration and lack of confidence or feeling you’re not good enough.

Dr. Edwards says low mood can have one or more causes, such as:

• A biological predisposition (a natural tendency due to genetics).
• Things around you (your environment).
• Situational stressors such as job loss, financial debt or relationship conflicts.
• Underlying health conditions such as chronic pain or thyroid issues.

The best way to address low mood is to try to understand the root cause(s). This often requires time, energy and resources you might not have in the moment, but it will serve you well in the long run.

In the meantime, you can try one or more of these to find relief:

• Do activities you enjoy. This is part of something called behavioral activation. 
• Avoid unhelpful thoughts. This is known as cognitive restructuring.
• Stay connected with others. This might include visiting with loved ones in person or talking via phone or messaging app. Read how friendships make a difference.

Ask your PCP whether a mood-stabilizing medication might help, especially if you have depression or other mental health condition.

You can also explore other types of treatments. Acupuncture, light therapy, nutrition and certain herbs and supplements have helped some people improve their mood.

“Even with over-the-counter or ‘natural’ options, it’s important to talk with your doctor before starting any new treatment so you can discuss potential risks or interactions,” says Dr. Edwards.

3. Deal with brain fog

Brain fog is just like it sounds — like your mind is hazy, forgetful or unfocused.

“Brain fog often accompanies lethargy and low mood, so addressing those will help improve mental clarity,” he says.

It might be a symptom of something physical such as COVID-19, chemotherapy treatment for cancer, hormonal changes, low-blood sugar or an autoimmune condition. This means you’ll want to have a deeper conversation with your provider.

Getting back to the basics of self-care and nutrition can help more than you might think. And if you’re still not feeling better, know that professional help is out there. Don’t hesitate to reach out.