Have you had days where you feel like our energy is being drained by the second? You are not alone. Many of us suffer from burn-out and fatigue. As your days get busier, we often don’t take care of ourselves and take the necessary steps to keep ourselves energized. For some reason everyone and everything seems more important than our own self-care. Today, I want to give you 5 ways on how you can take control of your energy and prevent burn-out and fatigue.
1. Get Moving
I know what you are thinking, “won’t exercise make me more tired?” You would think so, but in fact, exercise has been proven to boost your mood and keep you energized throughout the day. It doesn’t have to be with a trip to the gym either. You can go for a walk, take a bike ride, do some stretches at your desk, or even dance around your house. Just getting your body and blood flow moving. Shake what your momma gave you!
Get more tips on moving your body here: Get That Body Moving
2. Get Adequate Sleep
Aim to sleep 6 to 8 hours a night. I say 6 to 8 because we all have our own rhythms. I may need 8 hours to feel rested, while some of you may need only 6. We all know that sleep is good for us and not getting enough zaps our energy, but we don’t all make sleep a priority. Once you know how much sleep you need, prepare to get yourself into bed on time. Your bedroom should be set up for a good nights sleep by turning the temperature down, turning off your gadgets, de-cluttering your bedside table, and trying to go to bed and waking up at the same time every day. In the morning, don’t hit the snooze button. Going back to sleep after your alarm goes off will actually make you feel more tired. If sleep is a struggle for you, check out my digital workshop on The Contagiously Positive Woman’s Guide To Getting Better Sleep.
What you eat also plays in a role in how you sleep. You can check out my blog, Noshing & Nod: Eating for Better Sleep, for more tips.
3. Forget About Stress Management, Try Life Management
I would like to change stress management to life management. Because if you think about it, that’s really what it is. Some ways to manage life so that life doesn’t zap your energy are:
Practicing saying no when your schedule is just too jammed.
Saying no to things you don’t want/need to do will eliminate the number #1 stressor which is, “I don’t have enough time.”
Spending time with people who boost your energy, not drain it. Eliminate Energy Vampires.
Creating blocks of time just for you.
Taking control of your schedule, instead of your schedule controlling you.
Shedding the urge to be “Superman” or “Superwoman”by accept that you cannot do it all. That means delegating when you can.
Taking care of your work-life balance by leaving work at work as much as you can.
Scheduling time for hobbies and recreational activities.
Prioritizing what is important to you.
Just breathing…take time each day to practice in the moment relaxation and breathe deeply for 10 minutes.
Check out some more life management tips here: 10 Tips For More Productive Days
4. Practice Self-Care
When you take care of yourself, you are better able to care of other people and daily tasks. You will feel more energized and motivated to take on the day. Even if you take 15 minutes of “you time” it will make a drastic change. Here are a few things you can do to practice self-care and give yourself an energy boost:
Take a relaxing bath. Fill up the tub with Epsom salts, light some candles and spend at least 30-45 minutes soaking up the peace.
Go to a gentle yoga class, or light some candles at home and practice gentle stretching with relaxing music.
Get together with your favorite friends.
Commit to practicing the mirror work and using positive affirmations throughout the day.
Watch something that will make you laugh.
Watch something that inspires you and gives you that feel good feeling.
Do something that brings you absolute pleasure.
Sit in the sun (inside or outside) with a good book, or take a nap.
Wear your best, most absolute feel good outfit that you have.
Dance to your favorite music.
Cook a really healthy meal, knowing that you are nourishing your body.
Self-love/care doesn’t have to be complicated; it just has to make you happy.
5. Eat for Energy
Food can either drain you or energize you. Begin by being mindful of what these foods are. Pay attention to how you feel and can make the necessary adjustments. To stay energized, you will want to avoid the foods that make you want to take a 2-hour nap after eating them and replace them with healthier options. Balanced meals throughout the day will keep you energized until its time to lay your head on the pillow. Here are some tips to get you started:
Eat a Healthy Breakfast: For those of you who hate breakfast, I can feel you cringing, but skipping breakfast is one of the top culprits for low energy, brain fog, lack of focus and unhealthy cravings. Your body and your brain need food at least an hour after you wake up. It improves concentration, alertness, and focus. That means no more falling asleep in meetings or zoning out on your coworkers. Choosing the right breakfast is key. You want to avoid the sugary breakfast cereals and muffins. Anything that is a simple carbohydrate, which basically means it is full of sugar, or unhealthy fat, will zap your energy. Instead, what you want is to opt for fresh fruit, smoothies, scrambled eggs with veggies, oatmeal, or chia seeds made into a tasty breakfast pudding. These will give you long-lasting energy and keep your cravings in check until lunch. If you do feel hungry between breakfast and lunch, fresh fruit or unsweetened trail-mix are both great options.
Healthy Breakfast Recipes:
Eat a Healthy, Balanced Lunch: Just like breakfast, eating a healthy lunch is essential. In many cultures, lunch is the biggest meal of the day. What you eat at lunch will fuel you for the rest of the day and even ensure that you don’t binge eat at dinner time. You want to choose foods that boost your energy, not deplete it. Ever feel like taking a nap after lunch? Your food choices are most likely the culprit, especially if they involve deep fried or fast foods. As I mentioned above, anything that is a simple carbohydrate will zap your energy. The best way to eat a healthy lunch is to brown bag it as often as you can – dinner leftovers are your best friend. If you do go out to a restaurant, choose the healthiest options following the tips below. I have found that my 60/20/20 rule the easiest to follow to get a healthy, balanced lunch.
60% vegetables (opt for a variety of vegetables)
20% protein (vegetable or lean animal)
20% complex carbohydrate (legumes, sweet potato, or quinoa)
Anything that is a whole-food (made from Mother Earth) are great options.
Health Lunch Recipes:
Drink Water, Water & More Water! Water is the most essential element we need and most of us are not drinking enough of it. You can go a long time without eating, but after a day with no water, your body will start to turn on you. You want to aim for at least eight glasses per day because it has so many health benefits, one of them being that drinking water is great for keeping you energized. For those who forget to drink, set an alarm on your phone to remind you. If you find it boring, add fresh fruit like strawberries and lemon slices.
When you are mindful of your energy, what is going in and out, you will feel so much better. The thing that gets me energized the most is knowing that I have the power to create and live a life that I love. You have that same power. When I don’t feel inspired, I get energize by other people. When I need it, I look for support from those around me. I am here to support you. If you want to enhance this, check out my book and course on Healthy Living. It is full of tips to keep you energized and healthy.