You know the feeling…you’re unmotivated, feeling blah, constantly tired, your brain is in a fog, and negative emotions are filling your mind.
I’m not talking about just your ATP and cell production here, but rather your physical energy. Your vibration, your existence, and your feelings!
We all reach low energy states whether we like it or not, but what’s great is that the more we learn about ourselves the better we can get with dealing with these moments in our life.
Taking care of yourself is always important, but becomes even more vital in order to come out of this rut and prevent getting back into it.
Just a side note: In this blog post “low energy” does not mean depression. I have experienced many low feelings, however I do not have depression. While these tips may help someone deal with symptoms of depression, it’s important to seek professional care.
How to Get Out of a Rut
Make your health a priority
When life gets rough or busy, our health tends to be the first thing that goes out the window.
However, your health is one of the most important things and should be made a priority ESPECIALLY during low times. Otherwise poor health tends to cause a downward spiral or bad ripple effect and can make things even worse.
Sleep can be tricky.
Too little is a problem, too much is a problem. You also can’t really “catch up” on sleep.
Sleep deprivation and oversleeping can cause a number of adverse health effects.
Everyone is different, but typically during a low energy time you’re either not sleeping enough, sleeping too much, not getting good quality sleep, or your sleep schedule is all out of wack.
Personally, I find that sleep issues CAUSE me to enter a low energy state. If I go to bed too late then sleep in a little longer, I tend to wake up with a headache.
I’ll take a long nap shortly after eating breakfast which gives me a migraine and I don’t get anything productive done because my brain is so fogged up.
Then I can’t sleep at night because I napped too long and the whole cycle occurs all weekend and then causes a horrible start to my Monday. You see how easy it is to ruin your energy levels?!
So really focus on getting into a sleep routine; falling asleep and waking up around the same time each day, be sure you’re getting enough sleep, improve the quality of your sleep by wearing light clothes, keeping the temperature cool, and the light out. Shut off your electronics before bed and wind down with a hot shower or book instead.
If you need to, try to take a power nap during your afternoon crash. But make sure it’s under 30 minutes!!! Those help me a ton!
I still find it hard to believe that so many people don’t get active on a regular basis. There are SO many benefits to exercise and SO many problems that arise if you don’t exercise that it’s surprising we’re all not obsessed.
Exercise doesn’t have to be intense or painful. Of course I believe it’s important to do more intense workouts at least every so often, however, SOMETHING is better than nothing.
If you can’t bring yourself to get to the gym or go for a jog, go walk outside for 30 minutes, go hike up a trail, practice some yoga or stretches, climb a tree…something!
Exercise = endorphins = happier, less stressed, more energy, improved sleep, and so on.
RELATED: How to Make Exercise a Habit
Your diet can actually play a HUGE role in your mental health…not just on your bad days. There have been many scientific studies on gut health, mentioning that your gut health can cause many diseases, inflammation, and even depression. It’s definitely something to educate yourself on, but it makes sense that a crappy diet can lead to a sad brain.
Take the time to cook fresh meals at home with lots of colorful veggies and fruits. Eat foods rich in antioxidants such as berries, and anti-inflammatory foods/spices such as greens and turmeric.
And of course you should increase your water intake as well!
BOOK TO READ: The Mind-Gut Connection
Just like we work and shower our bodies, we need to work and shower our minds. Work your mind by reading, learning, or doing puzzles, and shower your mind through meditation!
A cluttered space tends to cause a cluttered mind. Many of us actually probably own too many things, which can often cause a sense of overwhelm or anxiety.
How many shirts do you own that you haven’t worn in years?
How many papers and pens are sitting on or in your desk?
Do you really need 47 pens?
The act of decluttering helps in a couple of ways:
1) you’ll be doing something productive which can definitely boost your mood
2) you’ll be clearing your physical space which will make you feel more at ease
3) you’ll probably find a ton of things you can either sell or donate, which means you’ll either make money or help someone in need!
RELATED: 9 Ways to Simplify Your Life
Evaluate your feelings
Your energy is low for a reason. What do you think may have triggered your low energy?
For myself, I find I am quite sensitive to the weather. If it’s cloudy/rainy for too long I tend to have low energy levels physically and mentally.
It seems like a lot of people struggle with finding the reason why they’re upset. If that sounds familiar, try journaling whatever is in your mind or talking to someone you can trust.
Understanding why you’re feeling a certain way can benefit you in any future low energy moments.
Revamp your environment/self
Along with decluttering, there are changes you can make to your surroundings or even to yourself.
Which ever room you spend the most time in, try redecorating, rearranging, or adding simple touches.
We can be pretty sensitive to colors. For example, if you have a strong red color around you, that may cause irritability. Neutral colors, yellow, and green tend to create feelings of calm, peace, or happiness. So if you can manage to replace those colors then give it a shot!
A new comforter, pillow, or lamp can go a long way!
I’ve always enjoyed rearranging the furniture in my room because it’s kind of fun and makes things a little bit more exciting. You can spend some time planning it out, actually rearranging, and then decluttering at the same time!
Otherwise, do some research on house plants! My favorite addition to my home are my plants.
Certain plants can boost your mood, help you sleep better, and/or clean the air! Several research studies suggest that plants can reduce stress and “beat the blues.” It makes sense. Think about how beneficial a walk through nature is! Surrounding yourself with positive energy will definitely help yours.
Make time for the simple things/things you love
What simple things do you really enjoy that you tend to rush through? For me that would be drinking a cup of coffee, reading a good book, and spending quality time with my boyfriend. It can be easy to end up doing these little things absentmindedly.
Really live in the moment and appreciate the act.
During good times and especially during bad times, we tend to forget all that we have in our life to be grateful for.
When your energy is low you MUST make time for yourself and doing the things you love.
It’s OK to not be OK, but I hate being in a funk so I try to do what I can to get out of it. If you experience extended time periods of sadness for what seems like no reason, you may need to seek professional help. Don’t be afraid to ask for it!
Lovely read! Decluttering is one of the most important things, I think. It can clear up all energy blocks. Also, sleep & exercise – the right combination can make a massive difference
Thank you for reading! 🙂
Some good tips here. Sleep is a huge one for me. I’m a night owl but live in a morning world. I’m frequently tired and pay for it with low energy and icky health. I also really need to declutter!
Thanks for reading Sherry! I’m always tired as well from poor/not enough sleep, I think it’s the hardest thing to find balance in!
Great article and very helpful tips!
Thank you so much! 🙂
It is a lovely blog post, especially useful now in this wintery weather
Yes winter always tends to damper my mood! Thank you for reading 🙂
Very good article. Thank you for the great advice
Thank you! Glad you liked it 🙂
Great Article and tips. I encourage set sleep hours. 7-9 hours per night. At least 30 minutes of exercise 6 days per week and healthy meals. While I know what I should be doing I struggle with making myself stay on track. I’ve been listening to a book called Master your mind by David Goggins and have gotten some helpful tips from it. One thing that has helped me is to tackle the things I dread first…
That’s great Melinda! I think we all struggle with staying on track sometimes, I think it’s important that we have the discipline to get back on track though, even if it takes 100 times. I love David Goggins, I’ll definitely have to read that!
Thank you for all of the great ideas. I will pass them along!
I would just like to say thank you for noted that there is a difference between feeling down and having depression. X
Of course! Depression can’t just be treated with “self-care” and such, I understand that so I always try to make that clear 🙂
I enjoyed reading this article..thank you.
Thank you for reading! 🙂
Thank you for sharing
You have just encouraged, motivated and educated a soul that is jaded
Thank you!! Good to know 😊❤️
Hey! Thank you fot his post. You have a really awesome way to write and It’s really helpful 🙂
Thanks from Mexico 🙂
Thank you for the read. It was a much needed motivation to a fresh start.
I loved how you talk about all the different aspects to healthy mind, healthy body!
Balance … Great COntent. Well written!