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Last Updated on May 7, 2020

The Causes of Lack of Energy (That Go Beyond Your Physical Health)

The Causes of Lack of Energy (That Go Beyond Your Physical Health)

Think about this: you just spent a day at work, and you’ve thought all afternoon about how you want to tackle a goal that’s been on the back-burner all week. As the day wears on and you make your way home, you tell yourself over and over like a broken record how you need to put your head down, so to speak, and finally get around to doing that one thing you need to do.

You get home, put your bag down, and… fast-forward a few hours. Before you know it, it’s time for bed.

What happened?

Well, you lost all the energy you needed; your mind effectively gave up before you even started.

A lack of energy can go beyond feeling physically tired. It can permeate into what’s known as “mental tiredness.” And it’s a real thing, affecting almost everyone for various reasons. But what if I told you it’s completely possible to tackle it? All it takes is identifying some of the sources of your lack of energy and finding ways to work with it.

Let’s go through the lack of energy causes and how to fix them.

1. An Unfulfilling Job

Everyone knows they spend at least eight hours a day at their job for generally five days a week. If you think about it carefully, though, you’ll realize that this 40 hours a week translates to about 88 full days a year you’re at your job.

We’re talking 88 straight, 24-hour days worth of work in a year. That’s about 25% of your entire existence, not including sleep, spent at your job. That’s a lot of time.

So if your job is unfulfilling to you, no wonder your mental fortitude takes the biggest beating.

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Unfulfilling can also mean several things:

There are many more situations, so inevitably the question gets asked: How do I know if my job is unfulfilling?

Do you feel drained? Do you dread going to work each morning? Do you often think about what you’d rather be doing when you’re at work? If you can answer yes to any of these questions, you probably need to reconsider your career choice.

Why? A recent study found a direct link between job satisfaction and mental health[1]. Those who reported less satisfaction with their jobs suffered from higher bouts of depression and sleep difficulty.

How to Fix the Problem

An unfulfilling job is an incredibly common problem faced by people around the world. Some people don’t know what their dream job is, while others don’t have the skills to get into their dream job when they want to.

The first step would be identifying jobs that would feel fulfilling. Make a list of your skills and the topics you enjoy learning. Which jobs would those things serve?

If you already know what you want to do but don’t currently have the skill set for it, take small steps to get where you need to be. Take an online class, find a mentor, or go back to school (if you have the time and the means). Is there a related job you could do that could help you build the right skills? If so, start there.

2. Overwhelming Task List

Got stuff to do? Great, so does everyone else.

Got a lot of stuff to do? You’re not alone.

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Imagine this:

You open your task list, ready to start checking off items. You sip your coffee, sit down, and almost fall backwards off your chair when you realize you’ve got about 18 things to do in the next five hours.

And this may be a contributing factor to your lack of energy. Feeling overwhelmed is a quick way to feeling burned out. When we feel like we have too many things to do, we tend to freeze (or have what’s called workload paralysis[2]) because we don’t know what to tackle first.

This feeling continues, and before you know it, the entire day has gone by and you’ve filled your time doing everything except what you need to do; in other words, you do nothing of importance.

Then, as the days turns into weeks, and the weeks turn into months, you come to the harsh realization that you didn’t really achieve all the things you set out to do. It’s a defeating feeling when you don’t think you’re capable of achieving much.

The defeating attitude is a vicious cycle, too — you start by feeling overwhelmed, don’t do anything about it, then waste time before feeling defeated — and a fast track to a mental burnout.

How to Fix the Problem

Split up your list. If there are too many things to do in one day, move items to your “tomorrow” list, or even to a “weekend” list. Make your list achievable by writing a time limit next to each item so you can imagine how long a full list will take to complete.

3. Saying “Yes” Too Often

“Hey, want to go catch a movie?”

“Want to come over?”

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“Can you pick me up from the airport?”

“Want to grab dinner?”

If you’re a yes person, no doesn’t exist in your personal dictionary. The problem is, it should.

If you’re spending all your time doing everything everyone else wants but no time doing the things you want, you won’t get much accomplished in your life. Just like in the above example, when you realize months later you didn’t get very far, you tend to become defeated, which ultimately leads to feeling mentally exhausted.

The good news is you can become a “no” person whenever you feel like it, and in turn start accomplishing the things you want. But if you’re used to saying yes, it’s not an easy thing to suddenly switch gears.

Being able to focus on yourself gives you an incredible sense of accomplishment and in turn helps your mental state; it’s OK to put yourself first.

How to Fix the Problem

Saying no will likely be difficult at first if you’re used to always saying yes. Start by trying to say no to one thing each week. If you’re worried that saying no will affect how the other person thinks of you, this may be a problem related to self-esteem more than anything else. It may be time to do some self-reflection to see why you want to please everyone by refusing to say no.

4. Lack of Hobbies or Passions

Hobbies and passions are what fuel us to do great things. In many cases, they lead you to your life’s purpose. At worst, they give you an incredible sense of fulfillment and source of happiness in your life.

When your job gets tough, it’s important to have an outlet to focus on. When your job isn’t aligned with your passions or purpose, it’s especially important to have an outlet to apply your skills and excitement towards. In fact, having something to put your attention towards can help provide your life with direction and meaning.

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In a roundabout way, focusing on hobbies or passions can ultimately improve your work or family life.[3] All this is to say: you’re a much better person, especially mentally, when you apply yourself towards things that interest you.

When you don’t have any source of motivation to work towards, you become tired of dealing with the mundane things that life throws at you. And then you become annoyed and yet again, defeated. This frustration can lead to mental exhaustion if it continues long-term.

How to Fix the Problem

If you haven’t made time for a hobby in the past, it’s time to carve out some “you” time each day. Take an hour in the morning or evening to put toward something you enjoy doing. If you don’t have a favorite hobby, start trying things. Say yes to joining that tennis match with your friend or sign up for that free pottery class in town. You never know what you might end up enjoying.

The Bottom Line

Feeling tired from a lack of sleep is one thing. Feeling tired because work isn’t fulfilling, you have no hobbies or passions, you stretch yourself thin, or you feel overwhelmed is another thing.

It’s important to know the difference and work towards defeating the lack of energy you may be feeling.

The four sources listed above are a starting point for you in your quest. There are many more, but these comprise some of the most common. Once you’re able to identify the specific problem in your life, you can get yourself back on track and feel more energetic in your daily life.

More Tips About Regaining Energy

Featured photo credit: Zohre Nemati via unsplash.com

Reference

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Adam Bergen

Adam Bergen is the founder of Monday Views, a movement dedicated to showing that with focus and self-discipline, your potential is limitless.

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Last Updated on September 18, 2020

How to Break Free From Negative Thinking for Good

How to Break Free From Negative Thinking for Good

Negative thinking can make us feel as though we are never truly good enough to change our lives. Whether we believe that we are not good looking enough, not smart enough, not funny enough, or something in between, we are always right.

We often tell ourselves the following:

“I’m not good enough to accomplish this.”

“They won’t like me. I’m too ugly to be around them.”

“I won’t ever be able to get out of this situation.”

How we see ourselves dictates how we lead our lives. This simple truth, while it is currently impacting your reality in a negative way, is actually good news. Why?

You can change your thinking, and when you can change your thoughts, you can change your reality.

Put simply, if you start to believe and feel like you are good-looking, intelligent, wealthy, or other things, you begin to see yourself in that light. If you tell yourself that you are capable of achieving greatness, you will eventually get there!

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That said, many find themselves wondering what to do when they get stuck in negative thinking. Are you tired of letting negative thinking run your life? Do you want to take control of how you feel and put yourself out there?

If you want to start writing your own narrative, let’s learn more about negative thought cycles and how you can change your own internal voice.

Where Do Negative Thoughts Come From?

You aren’t going to wake up one day and find that you are suffering from random negative thoughts. Negative thoughts are often a mix of ideas that we develop on our own, as well as ideas that we may have gotten from others.

For example, if you are constantly watching media where individuals are depicted as having thin bodies and perfect skin (and you do not have the same characteristics as those who are traditionally considered to be beautiful), you may come to the conclusion that you are not beautiful or deserving of love.

This is far from the truth, but your own take on how the world works can play into how you feel about yourself.

Equally harmful, the opinions of others can start to affect our self-perception. If several people tell you something negative about yourself, you may begin to take these opinions to heart, telling yourself the same things over time. This self-belief then becomes the model for how you live.

More often than not, the reality is that individuals who lack confidence and self-esteem are going to develop negative thought patterns.

This does not mean that confident people do not face internal crises of their own. After all, everyone is prone to experiencing a negative thought here and there. However, those who are self-aware and confident are able to bounce back from these thoughts and return to their truth.

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Those who do not think highly of themselves, on the other hand, are going to keep believing the negative thoughts that come into their mind. The issue? These negative thoughts turn into a repetitive cycle that becomes harder to break over time.

When you tell yourself something for months or years at a time, it can be difficult to transform that internal dialogue into something more positive and realistic. But is it possible? Absolutely!

The Importance of Quitting Negative Thinking

Beyond low-self esteem, there may be mental health-related causes behind your negative thought patterns, like depression. One of the major symptoms of depression is, you guessed it, negative thoughts. Depression can make us feel unworthy of love and life, even if we have everything we could wish for[1].

You may be struggling with anxiety disorders instead, which can paint uncertain visions of the future and leave you anticipating the worst long before the moment has arrived. Some people have anxiety about the present or will return to past moments where they felt as though they failed, which affects their feelings about who they are or who they will be[2].

Having mental health issues can make your situation more complex, but it is important to know that these types of health issues are highly treatable, especially with the assistance of a mental health professional. You are deserving of self-love, and getting help is the first, most important step of your journey!

How to Break the Cycle of Negative Thinking

In order to overcome your negative thought process, you are going to need two things: self-awareness and a willingness to love yourself. Once you are armed with these two tools, take a look below to learn more about how you can break free of the cycle of negative thinking.

1. Become Aware of the Thoughts That Are Affecting You

Negative thoughts are hard to catch because they have a tendency to become a part of who we are. These thoughts build our belief system and go unchallenged, even when they pop up daily.

All change begins with awareness. Whatever it is that you believe about yourself, take the time to pay attention to your own dialogue.

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What are you saying to yourself on a regular basis? How does it make you feel? Is any of it true?

 

When these thoughts are brought to your attention, you begin to notice just how often you are saying these things to yourself. Once you’ve cultivated awareness around these thoughts, you can begin to develop the change that you want.

2. Learn to Accept Them as They Come (and Move on)

A lot of people believe that you have to completely remove negative thinking patterns from your life in order to be happy. Not only is this not possible, but it’s also not true. You are going to experience negative thoughts regardless. It’s what you decide to do with these thoughts that matters.

Next time a negative thought comes into your mind, treat it like a passing car. Acknowledge it and let it pass you by. Don’t try to wave the driver over to you or continue thinking about once it has passed. Just let it go.

Giving power to your thoughts allows them to have control over you. You can’t stop a negative thought from entering your mind, but you always have the power to let it go!

3. Challenge Your Negative Thoughts

Our own beliefs play on a loop, telling us certain things over and over again. While it’s important to let go, it is also important to get to the root of these issues and figure out where they are coming from.

Let’s imagine that you are telling yourself you are stupid throughout the day. If you notice this pattern, ask yourself: Does this have any basis in reality? Am I really stupid or am I telling myself this unnecessarily? Is there any evidence to support this[3]?

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Challenge negative thinking by asking questions.

    Challenging your negative thoughts will help you realize that they are highly-exaggerated and untrue. This gives you the opportunity to transform these negative thoughts into positive ones that resonate with you.

    4. Replace These Thoughts with Kinder, More Realistic Alternatives

    Anything that is broken must be replaced. The broken record playing on a loop within you can easily be changed to a tune that you can actually sing to.

    Whenever a negative thought comes up, take the time to stop yourself and think of something positive to put in its place. If you find yourself saying, “I can’t do this,” try telling yourself that you are more than capable instead.

    Keep in mind, however, that you need to tell yourself things that you truly believe. If you start telling yourself things that don’t resonate with you and encounter a situation that proves your belief wrong, you may do more harm than good!

    Bottom Line

    Changing the way you think is a rigorous but rewarding process that will change your outlook on life. If you find yourself struggling with negative thinking, learn more about where they come from and how you can stop them for good with the guide above!

    More on How to Stop Negative Thinking

    Featured photo credit: Max Ilienerwise via unsplash.com

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