How to get energized— and stay energized
Getting from exhausted to energized
Are you exhausted from anxiety? Exhausted when waking up? Exhausted from work? Exhausted from working out? Exhausted constantly for no reason at all? You're not alone. I hear this refrain from people every day. We. Are. Tired. Nurses are tired. Teachers are tired. And of course we are: we work hard, we care for others, we try to do everything and please everyone, and we're expected to show up and be productive with a smile no matter what's going on in our lives and in the world. It can be so hard to keep this in perspective and respond with kindness to ourselves. Looking for answers, lots of folks are willing to try anything they can find.
There are plenty of quick fixes out there, and they're popular. Energy supplements are a huge market-- everything from protein powders to medicinal mushrooms are sold as tonics for the tired. Sales of energy drinks like Monster and Rockstar reached $3.7 billion in 2020 (1). Do they work? Sometimes. . . until they don't. You probably already know that you're borrowing against your future self when you rely on caffeine and sugar hits to pump you up. Maybe you feel invincible for a little while, but you pay for it with jitters, crashes, and disrupted sleep. And then you need more to fight the resulting fatigue. You're still tired, and your wallet is lighter. If this stuff was the answer, exhaustion and fatigue would be ancient history.
is the answer in a bottle? survey says no.
So maybe you've already decided that you want to rely on healthy habits to beat fatigue, but it's just not working. You read the tips and tricks and and the pinned the best of #selfcare, but somehow, you can't make it stick. You're still tired, you're overwhelmed, and now you just have more things on your to-do list. It's exhausting trying not to be exhausted.
So. . . now what? Here’s the thing: it’s SO HARD to create new, healthy habits when you are already feeling drained (and show me someone who isn’t feeling a little drained this year). It’s easy to feel like all the advice is just too much. And it IS too much, if you try to do it all. Trying to do all the things, on top of the demands you're already meeting, is a losing battle. You can't just do more-- you have to take stock of the things you are doing now, and change some of them. And this, friends, is hard. Change is hard. The more you try to change at once, the harder it will be. I wish I had better news.
There is good news, though: if you start where you are, and commit to changing with depth rather than breadth, the results can be profound. Not instant, but over time, amazing.
Are you ready to do this? Put down your credit card! Don't start on those top 10 fatigue-fighting tips. Pick one thing. Maybe two. And get ready to get real. I'll give you a quick list here of places to look, but listen: this is a menu, not a punch list. The first step is always to get real with yourself about where you are today. When you look at the ideas here, the one that sounds the easiest or the most fun is probably not the one you'll get the most out of (sorry). Approach yourself with kindness and curiosity. Where could you get the most benefit? I’m going to say it again, because it’s important: pick one area to start with. What is your priority?
Medical needs. Have you been screened for depression, thyroid problems, anemia, or any chronic illnesses you might be at risk for? If you haven't, and you've been struggling with fatigue for more than six weeks, prioritize this.
Substances: Do you use caffeine, sugar, nicotine, alcohol, medications, or anything else that might impact your energy (or your sleep)? You don't necessarily have to quit, but keeping track of your use and its relationship to your energy might be revealing. Knowledge is power.
Nutrition. Are you a serial dieter or restricter? Are you hungry often? Do you go for convenience over quality? Do you have a sugar habit? Do you get enough nutrient-dense plant foods every day? I recommend a gentle, intuitive approach to increasing your intake of plant-based whole foods.
Worry. Do you have a busy mind? Are you worried about what just happened, what's coming up, or things that are way outside of your sphere of influence? You might consider learning some mindfulness practices or working with a therapist to learn some techniques to manage your monkey mind.
Screens. Blue light at bedtime is an issue, sure, but so is the excess stimulation we get from TV, doom scrolling, work email, and all the rest. Ask yourself if you can set some boundaries around your devices, such as keeping them out of the bedroom, and see what happens.
Sitting on your butt. Do you sit a lot, at work or at rest? How does this make your body feel? Are there little ways to get more movement into your days? Workouts, walks, or even just fidgeting can help you reconnect with your physical self and reap the benefits of activity.
Boredom & loneliness. Hard truths for 500, Alex. If you're lacking purpose and connection in your daily life, it can be hard to muster excitement and vigor. Do you have something to look forward to? Someone to talk to? Think about times in your life that you've felt engaged and connected. Can you re-establish something you've let go?
Decision fatigue. Are you so burned out on figuring it out that by the time you have to figure out what's for dinner, you take the path of least resistance? See what you can take off you plate, what you can automate, and what you don't need to worry about.
Want more guidance figuring out where to start? Download the free energy audit 101, and if you're looking for a deeper dive into energy-promoting strategies, you can buy the energy kickstart guide. Ready to jump in with both feet? Book a call to explore whether health coaching is right for you. Let's get you feeling awesome!
https://www.statista.com/statistics/558022/us-energy-drink-sales/
