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Last Updated on January 14, 2021

7 Things You Can Do to Deal with Low-Energy Days

7 Things You Can Do to Deal with Low-Energy Days

How do you deal with low-energy days? We all have our highs and lows, but very often we expect too much from ourselves. Our own standards seem to demand that we are on top of things all day, every day.

Low energy can be the result of working too hard, not putting enough time toward self-care, or going through a period of depression or grief. In order to get through these days, we need to find strategies that work for the situation we find ourselves in and that match our unique personalities. Some people will find that spending time with friends helps to raise energy levels, while others will find that an hour walking alone in the forest is the best remedy.

In order to deal with low energy, you need a combination of short-term relief and long-term strategies to help you deal with these off days. Here are 7 things to help you get started.

1. Be Compassionate With Yourself

Forget about all the things you have not yet achieved or even finished. Stop beating yourself up and being so judgmental, and instead try incorporating positive self-talk into your thought processes.

Let go of the “should” and the “must,” settle in to where you are, and accept that while you may be going through a hard time, that does not make you a bad or unworthy person[1].

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Practicing Self-compassion to improve your energy

    Low energy often occurs when we waste time and energy attacking our own minds, as it can leave you feeling tired. Instead, refocus your energy toward acknowledging the positive things about yourself. This will increase your ability to focus and get your tasks done.

    2. Stop Dwelling on Your Emotions

    In addition to the low energy, there are also feelings of lack of motivation, hurt, resentment, frustration, and anger. We love to talk to ourselves about these emotions in our head. We talk, rationalize, and explain it all to ourselves for the hundredth time, even though it is not helping us get closer to a solution.

    Instead of trying to justify your emotions, take a moment to welcome them into your mind, acknowledge why they have arrived, and treat them with a sense of empathy. This will help you stop wasting energy on going around in circles when confronting difficult emotions.

    Instead, you’ll be able to be frank about what these emotions are saying and how you can overcome them without feelings of anger or resentment.

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    3. Acknowledge That You’re Tired

    Tell yourself that this is going to be a low-energy day instead of fighting it. Many times, when we feel like we are low on energy and motivation, we push through and try to maintain the same routine. Unfortunately, this dwindles our energy reserves even more, which means the low-energy day may turn into a low-energy week or month.

    When you acknowledge that you’re tired and need to boost energy levels, you can take the time to recuperate, which will help you in the long term.

    4. Limit Bad News

    We are surrounded by bad news on all forms of media, from TV to smartphones. It seems that there are endless news stories that cause anger, frustration, and sadness. If you’re experiencing low energy, it’s time to limit the bad news you’re taking in as it will eat away at any positive energy that you have left.

    Instead of watching or reading the news, put on a podcast, make a healthy meal, or do some exercise. Do anything that will help you stop doomscrolling.

    5. Keep an Eye on What You Eat

    Diet plays a huge role in our energy levels. When we have low energy or are experiencing a great deal of stress, we often turn to sugary foods, caffeine, and foods high in fat. This is because the stress hormone cortisol tells the body to take in these kinds of foods[2].

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    When you’re low on energy, consider the following:

    • Ramp up on protein (eggs, cheese) at breakfast.
    • Reduce simple carbs so that blood sugar crashes mid-morning are less frequent.
    • Aim for smaller, frequent mini meals/snacks[3] rather than a large meal. The energy you need to digest a large meal can make you feel very lethargic.
    • Eat fruits like watermelon, bananas, kiwi, and pineapples, which are rich in potassium and magnesium.

    6. Pamper Yourself

    We talked about being kind to yourself, so let us put this into action with one or two of the following:

    • Cuddle up with a relaxing book.
    • Take a long bath or shower to promote relaxation.
    • Go for a walk in a pleasant neighborhood with trees and flowers.
    • Listen to your favorite music, and sing along if you want to.
    • Practice mindfulness by enjoying the smells, sounds, and sights around you.
    • Do some stretches or any physical activity you enjoy.

    Any of these will help raise your energy levels.

    7. Kick That Mood

    Fatigue and bad moods often go hand in hand. Think about why this bad mood is a recurring episode. It could be due to stress or conflicts in relationships and at work. It could be simply that you are overworking.

    Think about how you react to your workload and people at work or close to you. This is often the key to understanding our moods.

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    One of the best ways of lifting your mood in the short-term is to practice gratitude. Do a reality check and repeat the things that you are so blessed to have.

    Final Thoughts

    We all experience low-energy days. The problem arises when these low-energy days become more frequent and begin affecting our quality of life. If you find that your overall energy levels have taken a hit recently and you feel exhausted, it’s time to slow down and see where the problem lies.

    Once you get your energy back up, you’ll be more productive and ready to tackle your next tasks, so get started with one or two of the tips above.

    More Tips on Overcoming Low Energy

    Featured photo credit: Adrian Swancar via unsplash.com

    Reference

    [1] Medium: Practicing Self-compassion
    [2] Harvard Health Publishing: Why stress causes people to overeat
    [3] WebMD: Top 10 Ways to Boost Your Energy

    More by this author

    Robert Locke

    Author of Ziger the Tiger Stories, a health enthusiast specializing in relationships, life improvement and mental health.

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    Last Updated on April 20, 2021

    5 Best Guided Morning Meditations for Energy And Motivation

    5 Best Guided Morning Meditations for Energy And Motivation

    Do you wake up feeling fatigued, depressed, or unmotivated? Adding a simple morning meditation for energy may help. Practice one of these guided morning meditations for increased energy and motivation daily, and you will wake up refreshed and ready to take on each day!

    The benefits of meditation are hard to ignore. Meditation is a long-held tradition in Eastern cultures that has recently become popularized in Western culture, using science to back its effectiveness. Meditation has been proven to decrease stress, depression, anxiety, and pain. It has also been shown to increase motivation and attention.[1]

    What is Meditation?

    First, let’s explore the different forms of meditation before diving into specific guided morning meditations for energy and motivation.

    There are a few different forms of meditation that we will explore:

    • Moving Meditation
    • Mindfulness Meditation
    • Mantra Meditation

    Moving meditation combines gentle exercises, breathing, and focus. Examples of moving meditation include walking meditation, yoga, tai chi, or qigong.[2]

    Mindfulness meditation involves present-moment awareness of whatever action you are taking. It can be practiced as you move through your day simply by bringing your awareness to your breath, mind, and body.

    Mantra meditation is similar to using positive affirmations. It incorporates repetition of sounds, words, or chants as a focal point for meditation. Mantra is thought to shift stuck energy from the body. Certain mantras (or sounds) have been shown to synchronize both hemispheres of the brain. This can help oxygenate the brain, decrease blood pressure and heart rate, and calm brainwaves.[3]

    While this is certainly not an exhaustive list, it provides a general introduction to the several forms of meditation. For a more comprehensive list check out: 17 Types of Meditation (Techniques and Basics) To Practice Mindfulness.

    How Does Meditation Increase Energy and Motivation?

    Meditation increases endorphins in the brain, which is the chemical responsible for a runner’s high. However, when compared with runners, master meditators show higher levels of endorphins than runners post-meditation.[4] Long-term meditation practices are also associated with increased melatonin, which is responsible for regulating sleep.[5] Over time, consistent sleep patterns increase overall wellbeing and energy levels.

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    Other long-term effects of meditation include an increase in the grey matter in the brain. Meditation has also been linked with increased cognitive function, memory, and attention.

    The long-term impacts of stress contribute to feelings of exhaustion, burnout, and fatigue. Meditation has been shown to decrease the impacts of the sympathetic nervous system (commonly referred to as the fight or flight response). A regular meditation practice may assist in relaxation by decreasing heart rate, blood pressure, and breathing. [6]

    However, meditation is not just for relaxation. The Buddhist tradition where mediation originated focuses on remaining alert during mindfulness. Seasoned meditators show increased alertness and awareness in brain functioning compared to non-meditators.[7]

    5 Best Guided Morning Meditations for Energy and Motivation

    Now that you know how meditation can help increase energy and motivation, here are the 5 best guided morning meditations you can try.

    1. Wake Up With a Sun Salutation for Increased Energy

    Yoga practices that focus on breathing have been shown to increase energy and attention.[8] Starting your morning with a Sun Salutation is one excellent way to increase energy and motivation in the morning for lasting results.

    A Sun Salutation is a sequence of yoga poses strung together in a specific way. A focus is placed on moving mindfully with the breath through the postures. If done mindfully, one can enter a flow-like state while practicing a Sun Salutation.

    Practicing Sun Salutation Type A

    Inhale and reach the arms up overhead. Exhale and fold forward with a slight bend in the knees. On your next inhale, place the hands on the thighs while straightening the spine. Exhale and melt down into a forward fold once more.

    On your next exhale, place your hands on the mat and step your feet into a plank pose. Lower down from straight legs or bent knees with your triceps just grazing your rib cage. Your whole body will be flat on the mat. As you inhale, keep your hands on the earth and lift your head, neck, and chest off the mat. Exhale and press back into downward-facing down.

    On your next inhale walk your feet back to the top of the mat and hang in a forward fold. Roll your body up letting your head and neck come up last. You can choose to finish your practice here or flow through the sequence once more.

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    If you are new to yoga, practice alongside a trained instructor or find a yoga video that walks you through the correct alignment to ensure you do not injure yourself as you practice. Allow yourself to be guided through the practice so you can focus on your breath as you move from one pose to the next.

    2. Practice Walking Morning Meditation

    Another way to combine movement and mindfulness is through walking meditation. Walking meditation involves slow, mindful steps with a focus on the breath. Exercising outdoors can help to boost serotonin and increase endorphins. This can be a wonderful way to start the day with increased energy and a positive mood.

    Step slowly and mindfully, as if you are walking on thin ice. Slowly begin to inhale through the nose and count the number of steps you take. Then, slowly exhale and count your steps. As you walk, keep counting your steps on each inhale and exhale. Try to keep your pace even while focusing your attention on your breath and body.

    Try to avoid busy areas with lots of people or traffic to reduce distraction. A walking path with lots of open space is ideal. Once you have finished you can bring your attention to the sights around you and mindfully breathe in and out as you slowly return to a normal pace.

    3. Let Your Stress Melt Away During a Mindful Morning Shower Meditation

    One of the easiest ways to practice meditation is by adding it into activities you already do. The trick is to bring your attention to the present moment. Choosing activities with lots of sensory input can help heighten the experience of mindfulness.

    Examples of mindfulness activities can include chores like doing the dishes or sweeping. It may also involve routine activities like exercise or showering.

    If you shower in the morning, you can easily incorporate mindfulness into your routine. It is best to remove any distractions while you shower but if you would like you can play gentle, instrumental music in the background. Focus on the sensation of the water running over the crown of your head and down your entire body. Imagine the water is cleansing stress, tension, and worry from the body and mind.

    Bring your attention to the five senses. This can aid in grounding for decreased stress and anxiety, which will improve long-term energy and focus. Notice the temperature of the water and the air. Smell the different soaps and shampoos as you wash. Allow yourself to indulge in the moment by closing your eyes as you stand under the water. If you get distracted come back to one of your senses.

    This shower meditation is a form of mindfulness. It does not take any extra time from your day. It is simply one way to incorporate present-moment awareness into your routine.

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    4. Practice Bellows Breath for Increased Energy

    Deep breathing is another way to increase energy and attention. There are several forms of breathing exercises utilized in yoga and meditation. Breath of fire or bellows breath is one exercise for increasing energy and vitality.[9]

    This breathing exercise can cause dizziness or light-headedness. Discontinue practicing if you experience any negative side effects and return to normal breathing.

    Begin by inhaling through the nose. With a forceful exhale, contract the diaphragm as you breathe out through the nose. Inhale and allow the belly to expand and then exhale and allow it to contract.

    When first starting, it can be helpful to go slowly. Reverse breathing, where you expand the belly on the exhale and contract on the inhale, is common but should be avoided.

    Once you have the rhythm down, you can move quickly through the breathing exercises. An emphasis is placed on the inhale while the exhale is forceful and contracted. The inhale and exhale should be similar in duration.

    Aim for three breath cycles a second. Do not practice for more than 15 seconds without taking a break when you are first starting. As you become more advanced you can add 5 seconds, working your way up to a minute of practice.

    5. Practice Mantra Morning Meditation for Increased Energy

    Science suggests that repeating the mantra “OM” can result in increased alertness and sensitivity to sensations (pronunciation of “OM” sounds similar to “A-U-M”). In spiritual traditions, it is considered a primordial sound, which created all other sounds[10].

    When “OM” is chanted aloud, it vibrates at 136.1 Hertz. This is the same frequency as everything in nature.[11] Scientific studies have uncovered evidence to suggest that chanting OM may be related to vagus nerve activation, which assists in the rest and digest response in the nervous system.[12]

    If you are new to chanting, it can be helpful to practice reciting “OM” aloud. The sound of “OM” is similar to “A-U-M” with the word being drawn out for several seconds on the exhale. More seasoned meditators may choose to focus on the word internally.

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    To begin, simply inhale, and on you exhale, chant “A-U-M.” You may choose to set a timer on your phone for as long as you have to practice.

    Another way to practice mantra or chanting is to use mala beads. Mala beads come from the Hindu faith and are a string of 108 beads with one larger bead at the end. Hold the mala in your left hand and begin with the first bead between the thumb and pointer finger. Each time you chant OM, move your fingers to the next bead until you reach the largest bead, also known as the guru bead.

    Once you have finished, take a few moments to sit in silence and observe any new thoughts or sensations that arise.

    Incorporate Morning Meditation into Your Routine

    Now that you know the 5 best guided morning meditations for energy and motivation, where do you begin?

    Follow these tips for forming a new habit:

    1. Set realistic and sustainable goals
    2. Practice at the same time, every day
    3. Weave the practice into your current routine

    Ten weeks may be a realistic time frame to commit to a consistent practice, despite the adage that it takes 21 days to form a habit.[13] Choose one of the morning meditations for energy and motivation that fits your current schedule. Keep it simple and try to build it into your already established routine.

    Choosing to practice at the same time every day will make it easier to practice consistently. Instead of looking at this like something you have to do, choose to view it as something you get to do. This should be an enjoyable activity that you look forward to each morning.

    Doing one of these activities each day can assist with increased energy and motivation, not to mention the variety of established physical and psychological benefits of meditation. Practice these guided morning meditations for energy and motivation every day for ten weeks and you might just become a morning person, after all.

    Featured photo credit: Sage Friedman via unsplash.com

    Reference

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