Low Mood and No Energy? Why Doing Less Can Sometimes Make You Feel Worse.
When you're exhausted and feeling low, doing less can feel like the obvious answer. But while rest is sometimes exactly what we need, withdrawing from life completely can accidentally keep us stuck.
“I just haven't got the energy” is something we hear often when people are experiencing low mood, burnout or prolonged stress. When everything feels like effort, the natural response is often to start cutting things out. We cancel plans, stop exercising, put off jobs around the house and we spend more time scrolling, watching television or lying in bed because doing anything else feels too difficult. Sometimes, this is absolutely the right thing to do as rest and recovery are important.
However, there is a trap we can sometimes fall into when low mood and exhaustion take over: we start waiting to feel motivated or energetic before we do anything that might help us feel better. The problem is that low mood doesn’t always work that way.
The Energy Trap
When we're feeling emotionally and physically drained, we often assume that we will do more when we have more energy, but for many people experiencing low mood, the cycle can actually work in the opposite direction:
Low mood → less energy → doing less → fewer positive experiences → lower mood → even less energy
The more we withdraw, the fewer opportunities we have to experience the things that can naturally support our mood, such as moving our body, getting outside, seeing those we care about, doing something enjoyable or having a sense of achievement. When these things gradually disappear from our lives, it can make low mood feel even heavier, which is one reason why doing less isn't always the same thing as recovering.
What if I genuinely don't have the energy?
This is where the distinction really matters. We're not suggesting that you should push through exhaustion, ignore burnout or force yourself to be productive. In fact, constantly overriding your body's need for rest can be part of what led to burnout in the first place.
Instead, consider what kind of ‘doing less’ you are doing. There is a difference between intentional recovery and complete withdrawal. Intentional recovery might look like the following:
Taking a walk without checking your emails.
Having a quiet evening because you need rest.
Saying no to an extra commitment.
Going to bed earlier.
Spending time in nature.
Choosing one priority rather than trying to do everything.
Taking a proper break from work.
While withdrawal might look more like the following:
Staying in bed all day because getting up feels pointless.
Cancelling every social plan for weeks.
Stopping all activities you usually enjoy.
Avoiding tasks because they feel overwhelming, then feeling worse about them later.
Waiting to feel like it before doing anything.
Spending increased time isolated and inactive.
The difference is not always obvious because both can involve doing less. However, one helps you recharge, while the other can gradually make your world feel smaller. You don't always need to feel motivated first to act because one of the frustrating parts of low mood is that motivation often disappears. Sometimes action comes first, and motivation follows. This doesn't mean forcing yourself to run 10 miles when you can barely get off the sofa but rather making the starting point small enough to take the first step. Try the following:
Instead of asking:
“Do I have enough energy to exercise?”
Try asking:
“Do I have enough energy to put my shoes on and walk for five minutes?”
Instead of asking:
“Can I sort the whole house out?”
Try asking:
“Can I spend five minutes doing one thing that will make this space feel a little easier to be in?”
Instead of asking:
“Can I be sociable tonight?”
Try asking:
“Could I send one message to someone I trust?”
The small actions count, and more importantly, they can begin to interrupt the cycle of low mood and withdrawal, increasing your overall level of motivation.
If low mood, exhaustion or loss of motivation is lasting for several weeks, significantly affecting your daily life, or you are struggling to cope, it's important to speak to a GP or qualified mental health professional.
At Well Minds PTS, we believe mental fitness isn't about pushing yourself harder. It's about understanding what your mind and body need and taking small, sustainable steps towards feeling better.
If any of this resonates and you’d like to know more, contact us to book a free consultation call.
Fresh Air. Strong Steps. Well Minds.