Do you ever feel like you are running low on battery - even when you are prioritising sleep, the energy just doesn't seem to be re-charging?
Check out our Thirty Day Reset here which will help you to reset and prioritise yourself - we run this as a group challenge in the months of January, March June, September and November.
But for now, here are some ways to recharge physically and mentally to up those energy levels...
Recharge yourself physically
Taking good care of your body can make it easier to recharge your mind. Being stressed can take a toll on your body, even if you don’t have a very physical job. You can help recharge your body with the following activities:
Take a warm bath
A warm bath can be relaxing. Try using Epsom salt in your bath. Epsom salt contains chemicals that are believed to remove toxins, improve muscle function, and reduce inflammation linked to stress.
Use an exfoliating scrub
Exfoliating scrubs can help recharge your body by improving blood circulation. Look for scrubs containing natural ingredients, such as oats or salt. Gently rub them onto wet skin and rinse off with warm water. Good circulation can help reduce your stress levels, boost your energy, and keep your body healthy.
Change your diet
Your energy levels are greatly impacted by your diet. Experts recommend a mix of complex carbohydrates, such as whole grains and starchy vegetables, with lean proteins and healthy fat at each meal.
It’s possible to cook and eat nutritious meals, even if you have a busy schedule. If you need some help or inspiration, we have meal plan ideas on our member's area on our website - password:smile
Plan out your meals to avoid hitting the sugary / salty snacks - see our tips for food planning HERE.
A stressed, exhausted body is more prone to injury than one that’s relaxed and healthy. You can help recharge by stretching your muscles for just five minutes every few days or go for a longer stretch session once or twice a week. I have stretch sessions on my YouTube channel - 'stretch and relax'. - have a look and have a go.
When you’re very exhausted, it can be tempting to just sit in front of the TV after a long day. But that usually just makes you feel more tired.
Instead of sitting down to recharge, try getting up and moving around. Walking or biking — even just for 20 minutes — can leave you feeling energised for hours. Think about your daily movement - your NEAT - read more here.
Instead of sitting down to recharge, try getting up and moving around. Walking or biking — even just for 20 minutes — can leave you feeling energised for hours. Join us for our Online Fitness Sessions or I have free workouts that you can choose from on my YouTube channel
Scents such as lavender and sage are believed to be particularly relaxing to those under stress. Some aromatherapy essential oils can be mixed with a carrier oil and massaged directly onto the body, rubbed on the wrists or diffused into the air.
Get more sleep
Sleep is the ultimate body recharger. Experts recommend seven to nine hours of sleep per night for healthy adults ages 26 to 64. Getting fewer than six hours of sleep per night is a major risk factor for burnout at work.
Set up a healthy sleep schedule by going to sleep and getting up at the same time every day and following other healthy sleep habits.
Decide on a Set Bedtime.Leave the Electronics Alone. Have a Light Snack / Bedtime Tea. Take a Warm Bath. Listen to Music. Stretch, Breathe, and Relax. Practice Meditation. Read a Good Book. Give yourself a 'lights out' time and stick to it.
If you wake in the night, try to resist writing reams of lists - if your mind is going on overdrive of things to remember then jot down up to three things- if it is really important, you will remember or be reminded! If you do write lists at night, have a look at them in the morning and reflect - were they that important to keep you awake?
When waking in the night, to get back to sleep, focus on your breathing to help to relax you or if needed put some relaxation music / meditation sounds.
When it comes to recharging your personal battery, it’s important to pay attention to your mind. Thinking about the things that stress us out often makes it harder to recharge. Here are some things you can do to soothe and energize your mind:
Make a list of your accomplishments
It’s common to feel like you can’t keep up or are not doing enough. If you’re feeling overwhelmed, sit down and jot down a short list of your accomplishments. This can give you motivation and energy to move forward.
Let go of past mistakes
A common source of stress comes from focusing on past mistakes. Help let go of the past by focusing on your goals for the future.
Do something fun
Having fun is an important part of staying mentally healthy. Taking a weekend trip, seeing old friends, or going out can help.
Take breaks from things and people that bring you down
If certain people or situations have you feeling down, take a break from them. This could mean putting certain relationships on hold until you have the energy to deal with them.
Spend time with close friends and family
Good people tend to radiate good energy. Recharge by spending more time with people who boost you up as opposed to those who bring you down.
Meditation can give you a sense of calm, peace and balance that can benefit both your emotional well-being and your overall health. And these benefits don't end when your meditation session ends. Meditation can help carry you more calmly through your day and may help you manage symptoms of certain medical conditions.
Multitasking is a quick way to get stressed out. Instead of multitasking, which also makes you more prone to mistakes, try focusing on finishing one task at a time. Making a checklist can help you stay focused and keep track of what you’ve accomplished.
Take a break from technology
Others’ lives often seem “perfect” on social media, but they rarely are. Feeling like you have to live up to a certain expectation can be draining. Put social media on pause.
You can use many strategies to take a break from screen time. Different methods work for different people because of our unique lifestyles and personalities. Try these five ways to do a digital detoxification:
- Set time boundaries: Schedule technology-free hours every day, stay away from your phone during meals or add technology-free activities to your schedule like classes.
- Use your phone with purpose: When you want to use your phone, consider the reason why. If it involves negative coping behaviors like avoidance of an activity, think about how you can better handle that feeling.
- Set physical boundaries: If you have trouble putting down your phone, try storing it in another room to discourage yourself from using it.
- Enjoy more paper media: Try out non-digital media like books, newspapers and comics. You can also pick up a pencil and paper to write or draw.
- Take advantage of your phone’s apps and features: Your phone’s features can help you control your overall technology use. For example, you can turn off notifications for certain apps or turn off your phone entirely for a while.
Do something artsy
Art is an excellent way to help soothe an exhausted mind. Take out some art supplies and draw or paint. Many bookstores also carry coloring books with complex patterns designed specifically as a stress reducer.
Write in a journal
Keeping a journal is a great way to help reduce stress by expressing your feelings. Try to write for at least five minutes a day, at the start or end of each day. Doing so can also help you sort through any problems you might be facing.
Try to write every day. Set aside a few minutes every day to write.
Make it easy. Keep a pen and paper handy at all times.
Write or draw whatever feels right. Your journal doesn't need to follow any certain structure.
Use your journal as you see fit.
Why people feel drained sometimes
In most cases, exhaustion is caused by a busy or demanding lifestyle. Less often, exhaustion is caused by preexisting medical conditions that require treatment.
Most likely, your exhaustion is probably linked to:
- too much or too little physical activity
- jetlag or something else that confuses your circadian rhythm
- insomnia or lack of sleep
- medications such as antihistamines and cough medicine
- poor eating habits
- drug or alcohol use
If you’ve tried the methods above but still feel exhausted all the time, you may want to consider seeing a doctor. They can check for any underlying medical conditions that could be making you feel drained.