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Last Updated on December 14, 2020

Feeling Drained? 3 Simple Steps to Reboot Your Energy

Feeling Drained? 3 Simple Steps to Reboot Your Energy

When you’re feeling drained, do you feel that it’s a more physical or mental (emotional) thing?

Feeling drained is ultimately a wake-up call.

The three steps in this article will help you understand how, and create the best way to reboot your energy. By practicing these, you can avoid feeling drained in the future.

Studies in the psychology of mind and the practical experience I have gained working with hundreds of different people have shown me that feeling drained comes as a result of a disequilibrium between physical and mental energy.[1]

Whether it comes from conflicts with your boss, friends, family members, or your idea or opinion about your self-worth, society, or life in general, you create a disequilibrium between these two energies. As a result, your nervous system produces chemical reactions (hormones) that impact your body’s physiology, which in turn will wear and tear your body to a point of exhaustion.

The process of wear and tear is natural and at the same time highly beneficial as it can teach us how to manage our physical and mental wellbeing.

Physical and Mental Wellbeing

Are you neglecting your mental and physical wellbeing by focusing too much of your energy (thoughts and actions) on insignificant things?

Since you’re feel drained, the answer is yes. You’re left with no energy and feeling tired and exhausted. Feeling drained is a wake-up call to slow down, reconsider your approach to external events and how you engage with them.

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Take your condition of being exhausted and these three steps in this article very seriously. They’ll motivate you and help you reboot your energy, learn about yourself, and use your capabilities wisely.

Why You Feel Drained

There must be something that permanently withdraws your physical and mental energy. Sometimes you can identify what it is, but when you’re feeling tired, it can be difficult to do so. Engaging in activities where we don’t have to put much effort or creative thinking becomes a dangerous norm during times like these.

This approach makes it even harder to manage the stressors that bring you to the point of feeling drained.

So, what can lead you to feeling drained? Is it a physical activity, like working long hours, running errands, etc.? It may be this, but probably not only this. However tired you get from a physical activity in an average working day, sleeping can help you fully recover from your physical exhaustion.

However, the biases, judgments, and misconceptions you have created for yourself are more complicated and require more than sleep to overcome.

Inefficient Thinking

You feel tired all the time because of the inefficient managing of your thinking about things that are insignificant to your physical and mental wellbeing. You approach things that make you less tolerant, less acceptant, and less patient, thus your perspective and understanding are limited or strongly clouded.

In my early twenties I had a skewed perspective on how society ought to function. This created a lot of conflicts in my private and professional life, and as a result I felt powerless and completely exhausted. Mentally exhausted.

One thing that influences your management of thinking is the fast-paced way of living — complying to the dynamics of modern life — like feeling the obligation of being present online and partaking actively in social media, as well as being active in society on a daily basis. We haven’t really learned how to effectively utilize our precious time, which seems to be dwindling with the development of society.

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The Signs and Symptoms of Exhaustion

Physical exhaustion is very simple to detect; your body feels heavy, and the first sign is feeling the need to sleep. After sleeping overnight, the nervous system is rested, and the immune system has balanced all the hormones in your body. You wake up and your physical and mental energy has been replenished.

Mental exhaustion is a bit trickier to detect as its signs and symptoms are vary; one day you feel more focused, the next day less. To detect them, you simply must stop any physical and mental activity and listen to your body — be aware of yourself.

The most obvious signs and symptoms for mental exhaustion can be physical, emotional and behavioral:

Physical Signs

  • Muscle weakness
  • Headaches
  • Stomach pain
  • Change in appetite
  • Disturbed sleep

Emotional Signs

  • Feeling neurotic and anxious
  • Feeling angry for no obvious reason
  • Lack of motivation
  • Lack of productivity

Behavioral Signs

  • Decreased sustained attention [2]
  • Intolerance towards yourself and others
  • Inability to accept circumstances and surroundings
  • Social indifference
  • Performance indifference
  • Apathy

Follow the next steps and create a routine to reboot your energy and make all of the above signs disappear.

3 Steps to Reboot Your Energy

It is self-explanatory that to not feel exhausted or drained, you must not only identify the root cause of it, the stressor[3], but more importantly, bring the decision to successfully execute the change and act diligently upon your decision.

To stop feeling drained, you must first stop feeling tired. Follow these three steps to reboot your energy and never feel drained again.

The Let-Go Approach

Mostly, in times when significant life changes are coming, drastic measures must be taken. The most significant step for that is taking a step back from the situation. To re-invent yourself, you must take time and distance yourself from all the things you’ve been attached to (the stressors).

This might seem like running away from things or isolating yourself, but it only requires letting go for a while. Let the events run without you for a while, and you can get back to them at a later point. Remember, you want to regain your energy and find a new way to manage your life in an efficient and joyful way.

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Letting go takes courage, the courage to show your ego that things in life can run without you. You may not want to let something go completely, especially if it is an important part of your life, but if it is causing you stress, take a few steps back to gain some perspective on how to handle it more efficiently.

For example:

  1. Let go of social media or watching TV for a few weeks.
  2. Invest 60 minutes a day in gentle breathing exercises and smooth physical exercises, like abs and push ups (or any other exercise that suits you).

The Observant-Guardian Approach

You have now reduced the number of activities on your agenda, and there is no energy consumption at the moment. By letting go, you have created a new moment of time and space in your life. When you are able to be still, observe how that stillness helps you regain and recreate your energy.

When sitting still:

  1. Take a loving, long, and slow breath.
  2. Recognize the fresh energy coming into your body.
  3. Exhale in the same way and let go of thinking and any tension in your body.
  4. Observe that state of pure stillness and pure flow of energy. Take this state as a very serious one, store it, and guard it, for it is the source of your energy.

Here, in this step, with breathing and stillness, you reboot your energy.

Option:

If you really think your body needs to move, then create a movement that is constructive.

For example:

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  1. Walk slowly in circles.
  2. Move your arms over your head while keeping pace with your breath.
  3. Make any slow and rhythmical movements in accordance with your breath.

This movement will enable you to observe your body and thoughts and guard the energy you have just regained.

The Passive Approach

Approach your daily life duties now not by pouring all your energy in, but by passively observing the situation. If you’re involved in a discussion, don’t react immediately. Try to first receive information without exchanging or investing your energy and:

  1. Let go of reacting or acting.
  2. Realize the capacity of your patience and tolerance for the situation.
  3. Look at your existing energy and deepen your stillness
  4. Improve your patience and tolerance.

Once you’ve realized this, accept the fact that you must not change the situation if it’s not to your liking, but act accordingly and do your best to find a solution that works for you and the other party.

If you have trouble accepting tough situations, this article may be able to help you get started.

This step will teach you how to invest your time and energy in the right amounts. You can integrate the first two steps here as well and manage your energy in the right way.

Final Thoughts

We, as highly intelligent and spiritual beings, should be concerned with the depth and not the surface of things. Don’t let things from the outside exhaust your inside.

Let go of them first, observe them, and realize the power of courage, patience, and tolerance that lies within you.

Apply these steps and avoid feeling drained in the future.

Approach the world with patience. Be observant, and don’t get involved too quickly. Don’t go grab the flower; wait to get the fruit.

Featured photo credit: Doğukan Şahin via unsplash.com

Reference

[1] Cornell University: Understanding the mind
[2] Science Direct: Sustained-attention
[3] Science Direct: Psychological Stressors

More by this author

Marcin Gil

Marcin is a spiritual being just like anyone challenging to uncover what we already have โ€“ spiritual freedom.

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Last Updated on January 15, 2021

Why Am I So Tired? 10 Reasons You’re Tired and How to Fix It

Why Am I So Tired? 10 Reasons You’re Tired and How to Fix It

“Why am I so tired?” is a question that people ask themselves pretty frequently. Everyone gets tired at one point or another, particularly after something like an illness, a long night up with a sick child, or a busy week at work. However, when tiredness is persistent—when you feel tired as soon as you wake up in morning or when sleep doesn’t seem to help, no matter how much rest you get—it may often indicate a deeper, underlying problem.

While there are a lot of possible reasons for tiredness, here are some of the most common causes of fatigue.

1. Dehydration

If you’re asking “Why am I so tired?” and want to boost your energy levels, first check whether you are dehydrated. The human brain is 85% water, and it needs to maintain this level in order to perform its essential functions[1].

Signs of dehydration

    If you fail to drink enough water, the brain extracts fluids from your blood to compensate for the deficit[2]. As a result, the oxygen levels in your blood drop, reducing the amount of energizing oxygen available to your organs and tissues. Fatigue and sleepiness set in rapidly, leaving you more vulnerable to the 2 pm post-lunch crash that many of us experience.

    You cannot cure this crash with caffeine; the only long-term, effective solution is to drink hydrating fluids throughout the day.

    2. Lack of Exercise

    A workout will surely leave you feeling even more tired, right? Wrong! As counterintuitive as it may sound, physical activities have an energizing effect. Moving your body releases endorphins, increases your heart rate, and boosts your concentration.

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    Try to fit in at least 30 minutes of medium-intensity exercise every day. It’s easiest if you can make this part of your everyday routine, either as soon as you wake up or right after work.

    3. A Poor Diet

    The food you eat has a direct impact on sleep quality and the amount of rest you get every night. For maximum energy, stick to protein, slow-release carbohydrates, and a moderate amount of healthy (unsaturated) fats.

    The majority of your food should be plant-based, high in fiber, and low in sugar. These choices will prevent blood sugar fluctuations, which can leave you feeling exhausted.

    An easy way to make sure you stick to a good diet is through meal preparation. It’s easy to just get take-out when you’re tired after work, but if you have a meal ready for you in the fridge, you’ll be less tempted by a frozen pizza or cheese sticks.

    Find out more about healthy meal prep here: 10 Meal Planning Apps You Need To Have To Get Healthier Easily

    4. Skipping Breakfast

    Eating breakfast is key to maintaining a good level of energy throughout the day. When you eat breakfast, you are sending calming signals to the areas of the brain responsible for avoiding danger, along with those that instruct the body to conserve as much energy as possible.

    Ingesting food signals to your brain that there are enough calories available to ensure our survival. This encourages it to stay relaxed, which in turn, promotes restful sleep.

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    Some great ideas for healthy, filling, and make-ahead breakfasts include overnight oats, smoothies, and freezer-friendly breakfast burritos.

    If meal-prepping isn’t your thing, stock up on easy but healthy breakfast foods like multigrain cereal, yogurt, and fruit.

    5. Poor Quality of Sleep

    We all know that it’s important to wind down a couple of hours before bed, but did you know that it’s what you do throughout the day that promotes good-quality sleep? It’s not just about the number of hours you sleep, but how restful and deep that sleep is if you want to stop asking “Why am I so tired?”

    To feel rested, try to regulate your everyday routine to make your sleep deeper and better. Get up at a regular time in the morning to ensure that you get regular sunlight.

    Eat nutritious foods in moderate amounts, and make sure you stay hydrated. Go to bed at the same time, and before bedtime, avoid screens that can give off harmful blue light and also keep you stimulated when you need to fall asleep.

    6. Sleep Apnea

    Sleep apnea is a common sleep disorder where a person’s airways get blocked off while they are asleep, causing their oxygen levels to drop while sleeping[3]. This often causes people to stop breathing at night and then to jerk themselves awake (this can happen over 30 times an hour).

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    Risks of Untreated Sleep Apnea

      Because of this, people with sleep apnea can feel short of breath and have low energy levels[4]. Mouthpieces and other devices to aid in breathing can be used to keep oxygen levels in a safe zone.

      If you feel tired all the time and think you might have sleep apnea, consulting with a doctor is important. Do a sleep study, as this can often reveal if there is an underlying problem causing your tiredness — and once a diagnosis is made, treatment to help you get your energy back begins.

      7. Depression

      Depression is the most common mental health disorder in the United States (and in many other countries of the world, as well). It is marked by persistent feelings of sadness or unhappiness but has physical symptoms, too. Apart from fatigue, people may also experience changes in sleeping and eating habits and difficulty concentrating that leave them asking “Why am I so tired?”

      Treatment can often center on anti-depressants, counselling, and lifestyle changes, like stress management to help manage this condition.

      Many people also benefit from activities like yoga and meditation, which help regulate both the body and mind.

      8. Hypothyroidism

      If a person has hypothyroidism, they have an underactive thyroid gland that does not produce adequate levels of important hormones, and the result can be a persistent and unrelenting fatigue, even if someone is getting enough sleep. Other common symptoms of this disorder include mood swings, weight gain, and feeling cold all the time.

      Fortunately, simple blood work can reveal if there is a problem, and it can be treated with artificial thyroid hormone pills. Check here for signs of a thyroid problem. If you suspect that you might have hypothyroidism, talk to your doctor.

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      9. Anemia

      People with anemia are not able to make enough red blood cells to transport oxygen throughout their bodies. This is often due to a lack of nutrients like iron or B-12 and can be caused by problems such as heavy periods, bleeding in the digestive tract, or pregnancy (due to the increased demands of the growing baby).

      However, in most cases, this can be resolved with treatments like changes in diet, iron supplements, or B-12 shots. A simple blood test can tell you if you have anemia, so check in with your doctor if you suspect this.

      10. Cancer

      While you shouldn’t be freaking out about cancer just because you are tired, it is a fact that fatigue is one of the symptoms of cancer. Other common symptoms can include unexplained weight loss and the presence of palpable lumps or growths. This disease is marked by the abnormal and uncontrolled growth of cells that can do damage to surrounding tissues and possibly spread to other parts of the body.

      Diagnosis is usually by biopsy, and treatment often focuses on radiation, chemotherapy or surgery—and generally when a diagnosis is made early, the outcomes for the patient are better.

      Final Thoughts

      If you find yourself constantly asking, “Why am I so tired?” it may be time to see your doctor to find out if any of the problems above apply to you. All of them have treatments that can help improve your quality of life and get you back to normal energy levels.

      More on Overcoming Fatigue

      Featured photo credit: Lily Banse via unsplash.com

      Reference

      [1] Harvard Health Publishing: Fight fatigue with fluids
      [2] NuCara: Are You Dehydrated?
      [3] Sleep Foundation: Sleep Apnea
      [4] Very Well Health: What Is Sleep Apnea?

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