5 Ways to Beat Exhaustion
If you are tired or exhausted most of the time, you know that feeling can weave itself throughout your day and affect your performance in all things.
I'm going to share 5 small steps you can implement immediately to improve your Health and give you Increased Energy.
1- Include High Energy Foods in your daily routine
This one bit of information is the Key that unlocks the door to your health. Why are High Energy foods important? The more energy you have, the more motivated you'll be to take care of yourself.
What are High Energy Foods?
- Whole Foods-foods that have not been through any type of processing
- Foods that are Nutrient Dense
- No Added chemicals- like food coloring for looks or preservatives
Some examples of High Energy foods are:
Wild Blueberries*Celery*Asparagus*Spinach*Cilantro*Parsley*Coconut Oil*Garlic*Ginger*Raspberries*Lettuce*Kale** Bonus—Water.
These are only a Few.
a- Eat 3 High Energy foods every day
b- Only eat the ones you want to eat. If you don't like it, don't eat it.
c- Take note of how you feel when you eat high energy foods and also how you feel when you eat lower energy, processed foods. The first step is to be able to identify how these foods make you feel. Listen to your body's wisdom.
d- Take note of foods that rob you of Energy as well as those that give energy.
Tell me what you eat and I'll tell you who you are.
This is the obvious solution to having more energy. Settle in... while I climb high upon my soapbox. We all know how important sleep is and yet it's one thing everyone is willing to sacrifice to pack in all the important 'STUFF'. So, if you are planning to skim over this step, TRY This FIRST- Consider this a temporary experiment. Give yourself 1 week. If you don't find it beneficial, drop it. And that's my advice on everything. If it doesn't work, (and all things don't work for all people) get rid of it and move on. I love using the analogy of the oxygen mask in the airplane take off message. "Always put on your oxygen mask first, before helping others". If you help another before you help yourself, you could run out of oxygen and pass out. Then you can't help them and there is no one available to help you, so everyone loses. That's pretty deep, right? Everyone has only 24 hours in each day, there will be no more. To make the most of your waking hours, make the most of your sleeping hours. Your body needs this time to repair, improve and rejuvenate. Here's how:
- Get at least 7 hours every night- I have a lot of repair to do and I have consistently needed 9 hours.
This took me a while to admit. "Hi, I'm Sonya and I need 9 hours of sleep every night"
- Go to sleep at the same time every night. You set this, Ideally in bed by 10 is perfection.
To prepare your body for sleep try these suggestions:
1-Eat a light Dinner, by 6 or 7 so you can digest completely- digestion revs up metabolism which disrupts sleep.
2-Avoid focused work at night, ease off by 9.
3-After dinner (or earlier) make a list of 'to do's' for tomorrow and know exactly what you will do 1st thing tomorrow morning, so you are not thinking about it before bed.
4-Plan relaxed evening activities with family or friends, avoid TV which overstimulates the nervous system.
KEEP GOING:-) remember this is just a short term experiment.
5-Avoid working, reading or TV in the bedroom.
6-Leave your cell phone in another room. Get a real alarm clock. It will be ok.
7- As you lie in bed, waiting for sleep, (In your head) name 3 positive things that happened today. This is to end the day in a moment of Gratitude and give you something pleasant to dream about. If you are still needing to drift, repeat a positive phrase over and over until you drift away. I use many phrases and one is "I love waking up at 6 am" over and over and over. Make sure it's something you want rolling around your mind all night because it will become your reality. I have a client who repeats her favorite passage from the Bible and says it has changed how she wakes up every morning.
Don't underestimate the importance of your sleep cycle. It can be a significant source of Energy.
3- Reduce Stress
Let's talk about stress. I'm more interested in effectively dealing with stress, because it's not likely that you will have no stress, but that you will learn how to manage it. Here are a few ways to manage stress.
a-breathe. This is important especially before eating. It's necessary to be sure you are calm before every meal. If you are feeling stressed, try the 5-5-7 breath.
Sit with your hands below your chest and above your belly button with arms extended as if resting on an armrest (there should be a triangle formed under each arm as hands are rested together) As you have this posture, your body will begin to feel at ease. NO JOKE! While in this pose, breathe in for 5 seconds, hold that for 5 seconds and exhale for 7 seconds. Repeat this 10 times and you will begin to relax and feel less stressed.
b-Move every day. Stretch, walk, dance, take the stairs. Just MOVE.
c-Drink your water. Believe it or not, dehydration happens and your body is distressed when this happens. It's an easy fix that answers many questions.
d-Practice self care daily by doing things everyday that not only put you on the list, but at the top. It's the old oxygen mask theory.
e-This is the Most Fun of all. Practice saying NO. When you say 'yes' to something you are saying 'no' to something else. If you are not sure about committing to something ask yourself "what is my motivation for saying yes?" and "What am I saying No to?" Are you saying "No" to Sleep? Family Time? Me Time? At first it's scary, but like a muscle, it gets stronger and clearer.
While being grateful is often associated with our spirituality, you may be wondering what it has to do with energy. This is one of the reasons I practice Holistic Health in my own well-being. It is part of the Mind Body connection.
When we practice gratitude in every moment, our mind begins to look for it. As you go through your day be aware of the blessings surrounding you. The blue sky, a full moon, a sunflower. Once you start looking for these things, they will begin to appear and as your recognition of abundance grows, negativity and scarcity with be shut out. This raises your vibration in the world as you begin to attract more abundance, because you get exactly what you expect, you will find your energy is also abundant. What you focus on expands, so be sure to be very clear on your focus. WOW! You are becoming your own Superhero. Here are some ways to practice gratitude.
1-End the day by writing at least 5 good things that happened- This is in addition to you bedtime ritual.
2-Refrain from complaining, it perpetuates the negativity.
3-Do not participate in Gossip. It makes you feel bad about yourself and become distrustful of those who engage.
4- As you go through your day, learn to see all the treasures around you. They are there.
5-Thank someone for their action, big or small- do this everyday.
6-and yes...Drink Water
My mom once told me that "a toddler laughs 400 times a day". Who knows the true stats on this, but I know my daughter seemed to be constantly amused and laughing as a small child. I decided to become my own experiment and laugh whenever I was alone to see how it made me feel. For me it was a game changer in my thoughts and energy as I was generally happier filled with energy. This is probably the easiest of all the energy boosters. LAUGHTER. When is the last time you had a good, all out, rip roarin', belly laugh? Can you do it on command?
I challenge you to start.
It's fun and strangely energizing. As you start, it feels sort of ridiculous-not sort of-it's totally ridiculous. And when you hear yourself it will spark real laughter and you cannot be sad, depressed or angry when you are genuinely in laughter. It is contagious and you will be amazed at the energy you get out of this simple easy exercise.
Can you do it?
Give it a try and remember I'll
be laughing with you!