How to Expand Your Energy when Feeling Depleted
When life gets busy and time feels tight, it’s easy to get into the mindset of “there’s not enough time.” When this happens, you may find yourself protecting and guarding your energy, turning inward, isolating, and either consciously or unconsciously turning on your low battery mode. Sometimes this is necessary for energy conservation and recharging. However, this can become a habitual state of being that can be constricting and can have a limiting effect on life, when what we really need is expansion and widening of our energy and perspective.
The truth is that not all activities hold the same value and impact on our energy. We tend to prioritize and put more focus on energy draining activities because our culture places more value on them, and we tend to utilize more energy trying to avoid them, defer them, or complain about them. Energy-draining activities are those that deplete your physical, mental, or emotional energy rather than replenishing it. Think, taxes, calling a utility or insurance company, or spending time with someone who sucks your energy. And then there are energy expanding activities. These are activities that not only replenish but help you feel more energized after you engage in them! They can rejuvenate your physical, mental, or emotional energy, leaving you feeling refreshed and revitalized. These activities can vary from person to person, as individual preferences, interests, and tolerances differ. For some people, you might experience activities on the energy draining list as energy expansive, and vice versa.
As you look at these examples, think back on your last few weeks and make your own list of energy draining and energy expansive activities. What do you notice? How are you spending your time? Now identify 1-3 energy expanding activities. How often are you engaging in these? Can you prioritize energy expanding activity this week? What will they be, and when will you do them? Make a commitment to yourself and be sure to evaluate your energy before and after so that you can increase your awareness of their impact.
Here are examples of energy-draining activities.
Excessive Screen Time: Spending too much time on electronic devices, such as smartphones, computers, or tablets can be draining, particularly if the content consumed is stressful or emotionally taxing.
Overthinking or worrying: Constantly ruminating on past events or worrying about the future can consume mental energy and lead to fatigue or stress.
Perfectionism: Striving for perfection in every task or activity can be draining as it often involves excessive self-criticism, stress, and pressure to meet unrealistic standards.
Multitasking: Juggling multiple tasks simultaneously can fragment your focus and drain your mental energy, leading to decreased productivity and increased stress.
Social Obligations: Attending numerous social events or gatherings, especially if they involve small talk or interactions with people, you find draining.
Negative Relationships: Spending time with individuals who are overly critical, pessimistic, or toxic can drain your emotional energy and leave you feeling depleted.
Procrastination: Putting off tasks or responsibilities until the last minute can create unnecessary stress and drain your energy as you worry about impeding deadlines.
Unfulfilling Work: Working in a job or career that lacks meaning, purpose, or alignment with your values can be draining, leading to feelings of dissatisfaction and burn out.
Here are examples of energy expanding activities:
Physical Exercise: Engaging in regular physical activity, such as walking, jogging, yoga, or dancing can increase energy levels, reduce stress, and improve overall well-being.
Spending Time in Nature: Being outdoors in natural settings, such as parts, forests, or beaches can have a revitalizing effect on both your body and mind, reducing stress and promoting relaxation.
Mindfulness and Meditation: Practicing mindfulness or meditation can help calm the mind, reduce anxiety, and increase self-awareness, leading to a greater sense of inner peace and vitality.
Creative Expression: Engaging in creative activities such as painting, writing, playing music, crafting, DIY projects can stimulate your imagination, boost mood, and enhance feelings of fulfillment and joy.
Social Connection: Spending quality time with friends, family, or loved ones can provide emotional support, foster a sense of belonging, and increase feelings of happiness and well-being.
Learning and Personal Growth: Engaging in activities that challenge and stimulate your mind, such as reading, attending workshops, or pursuing new hobbies, can promote personal growth and expand your knowledge and skills.
Self-Care Practice: taking time off for self-care activities, such as taking a warm bath, practicing aromatherapy, food prepping, baking, or cooking, or indulging in a hobby you love, can promote relaxation, reduce stress, and recharge your energy.
Volunteering or Helping Others: Giving back to your community or helping others in need can provide a sense of purpose and fulfillment.
Setting and Achieving Goals: Working towards meaningful goals that align with your values and aspirations can increase motivation, boost self-confidence, and improve a sense of accomplishment.
As you evaluate the relationship between your activities and energy level, you may notice that bigger changes are indicated to shift into a more balanced state of being. That’s normal and can happen when we increase our self- awareness. Don’t be discouraged. Start with a plan of what small steps you can take to move you towards these bigger changes. And remember that the more that you engage in an energy expanding activity, you find that you have MORE capacity to accomplish what is needed.
