Missing that ol’ spring in your step? Not having enough energy to make it through our days with gusto can quickly bring even the best of us down. We need energy for everything we do, so it makes sense that if you’re feeling a little lethargic, nothing seems quite right.
You might have already reached for a cup of coffee, energy drink, or supplement, and realized that with the highs of those can come some lows on the other end.
Fortunately, there are many ways to improve your energy levels naturally. Here is a list of our favorite methods, from how to manage stress, to the role of exercise and even your social life, to help get you back on your feet and feeling fine.
Control Stress
Yes, it’s much easier said than done, we know. Controlling stress takes work, but it’s work that can pay off quickly. “Stress really takes a toll on our energy levels because it requires our minds to focus on the stress-inducing activity and how we can try to manage it rather than using our energy efficiently,” says Dr. Patrice Le Goy.
There are many ways to control stress. Some of our favorite short term ways include getting a hug from a friend, doing some deep breathing, or creating a piece of artwork. For the longer term, we recommend eating a more balanced diet, practicing yoga, and getting support from the people in your life. By consistently integrating these practices into your daily routine, they will become second nature and you may begin to notice your stress dip, and energy levels rise.
Lighten Your Load
This doesn’t mean you should just abandon your responsibilities or anything. Rather, lightening your load is about prioritizing, efficiency, and delegation where possible. “It doesn’t always feel realistic to just drop certain activities, some things just have to get done,” says Le Goy.
“However, maybe there are some people that can help you lighten your load, or different and more efficient ways to complete those tasks that help you improve your energy,” she adds.
Reaching out to others in your world about the tasks and stresses that are zapping your energy could be hugely beneficial. Perhaps you could share childcare or errand running, or by talking through some of your daily tasks a friend will help you brainstorm a more efficient manner of performing them.
Be open to change here, as that can help you find creative solutions you may never have thought of before.
Physical Exercise
It seems paradoxical, because in order to exercise you need the energy to do it, and if you’re feeling low in energy, the last thing you may want to do is exercise. That said, it’s still important!
“Exercise plays an incredibly important role in our energy levels and overall health by improving our sleep and our body’s health and strength,” says Le Goy, who notes that “it is especially helpful if you can get outdoors for your exercise.” Science has even proven that exercise reduces fatigue.1
If you’re feeling too tired for a big workout, opt for a smaller one. Even just putting on your workout gear and doing 20 minutes of stretching is a win, when you feel like your body has little to offer. Start small as needed, and once you notice how the act of exercising improves your energy levels, you’ll have the needed energy for more.
Sleep
Not getting enough sleep is detrimental to our energy levels.2 Ensuring that we obtain seven to eight hours nightly will make our days go more smoothly. “Good sleep hygiene gives us the stamina that we need during the day and can help us avoid the dips in energy that take place for many people in the late afternoon,” explains Le Goy.
You can begin improving your sleep hygiene by setting a bedtime for yourself and sticking to it. Avoid screens for an hour or two before bed, and focus instead of relaxing activities like reading a book or taking a bath.
Nutrition and Hydration
Eating well and drinking enough water are basic tools for a better life, and when it comes to enhancing your energy levels they can be important there, too.
If you don’t have the right nutrients, and enough of them, your body can’t do the work it needs to perform—and that includes for your brain. Hydration is critical as well.
This doesn’t mean that your diet needs a huge overhaul. Rather, try to focus on adding more fresh foods to your daily life. Snacking on a piece of fruit, and starting your meals with a salad are quick ways to eat better. As far as water goes, getting a water bottle you like and having a goal of refilling it throughout the day is a great place to start.
Vitamins and Supplements
You can’t have sufficient energy if you don’t have a sufficient amount of nutrients. If you think you might be lacking in some, a doctor can test your levels. If you’re confident that’s not the case, supplements can still help.
Just make sure to always talk to your doctor before starting any new ones.
There are natural remedies that may help with energy, but those are best determined through a consultation with your doctor.
There are numerous vitamins and supplements that play an important role in our energy levels, and taking them could help to improve yours. These include vitamins B and C, as well as iron, magnesium, and zinc. All have been studied scientifically to show they can enhance energy.3
Mindfulness and Relaxation Techniques
Learning how to help your mind and body relax can make your waking life a more energized one. If you have a hard time getting into the zone on your own, there are plenty of guided options out there.
“Sometimes people avoid meditation because they think they need to do it “perfectly” but there are many tools that can be easily utilized, such as apps, guided meditations, or seeking quiet time outdoors,” says Le Goy. “It is most important that the mindfulness approach(es) you choose are accessible and beneficial for you,” she adds.
Social Connections
Our social lives can energize us, or they can make us feel depleted. It all depends on the relationships we have, how people treat us, and how we respond to them.
“If you have friends or family members that make your conversations all about them and don’t reciprocate, you may notice that you feel really down after being around them,” says Le Goy. “However, if your social interactions are more positive and reciprocal in nature you may find that you feel nurtured and energized after being with those people.”
Sometimes we get so used to our specific social worlds that we aren’t even aware of whether they are giving us energy or taking it.
It is important to check in with ourselves after spending time with others to determine where we want to spend our time and focus.
If you find that your social world energizes you, make a point to spend time with your friends more often. On the other hand, if every interaction leaves you exhausted, try creating some distance. If you’re looking to make new connections, explore a hobby in your area that could lead to meeting other people with similar interests.
Takeaways
Having low energy can get you into a slump, but there are plenty of ways out of it. Lifestyle practices can make all the difference!
- Make sure you aren’t biting off more than you can chew in your day to day life, and are getting enough sleep.
- Do what you can to eat well and drink enough water to get the nutrients your mind and body need.
- Try out your favorite stress management techniques.
- Spend time with friends who leave you feeling fulfilled instead of emotionally taxed.
- Learn how to relax better.
All of these strategies can help you perk up again. You can try these tips one at a time, or combine them for potentially quicker results. Before long, you will be feeling the benefits of a more energized life.