Tips for preserving your energy

Juggling responsibilities is a part of life. It takes a lot of energy to balance work, relationships and personal commitments, so it’s no surprise that many people often feel drained and exhausted. This makes preserving energy highly important for the maintenance of our overall wellbeing. When we prioritise our energy, we're better equipped to handle life's challenges, think clearly and succeed at work.

1. Set boundaries

Learning to say "no" is a powerful skill. Set boundaries with others to protect your time and energy. Be clear about what you're willing and not willing to do. This will help you avoid overcommitting and reduce any feelings of resentment.

2. Prioritise self-care

Self-care is not selfish; it's essential. Make time for activities that nourish your mind, body and soul. This could be reading, meditation, yoga or simply spending time in nature. Making time for self-care will give you the chance to recharge and refuel.

3. Identify energy vampires

Pay attention to people, activities and situations that drain your energy. Limit your exposure to these energy vampires and replace them with positive friends and experiences.

4. Practise time management

Poor time management can lead to stress, anxiety and energy depletion. Use tools like calendars, to-do lists and apps to stay organised and focused. Break down hefty tasks into more manageable chunks and make sure you take regular breaks.

5. Learn to delegate

You don't have to do everything alone. Learn to delegate tasks to others when possible. This could be at work, at home or in your personal life. Delegation can help reduce stress and free up energy for more important or enjoyable things.

6. Take breaks

Taking regular breaks can help you recharge and reduce burnout. Take short breaks throughout the day and longer breaks when needed. Use this time to relax or enjoy a favourite hobby.

7. Stay hydrated

Dehydration can lead to fatigue, headaches and decreased productivity. Drink plenty of water throughout the day and avoid sugary drinks that ultimately lead to energy crashes.

8. Get enough sleep

Sleep is essential for energy production and overall wellbeing. Aim for 7-9 hours of sleep each night and establish a consistent sleep routine to improve the quality of your sleep.

9. Exercise wisely

Exercise is a great way to boost energy levels but overdoing it can lead to exhaustion. Find a balance that works for you and undertake activities that bring you pleasure and relaxation.

10. Practise mindfulness

Mindfulness practices like meditation and deep breathing can help reduce stress and increase energy levels. Take a few minutes each day to focus on your breath, body and surroundings.

11. Limit social media

Social media can be a significant energy drain on our brain. Try to limit your social media use and focus more on real-life connections and experiences. According to an article published by Medium, "social media can silently sap our mental and emotional energy, leaving us feeling drained, unmotivated, and overwhelmed".

12. Connect with nature

Spending time in nature can be incredibly rejuvenating. Take walks, go for hikes or simply sit in a park or garden. Nature can help reduce stress and increase feelings of calm and relaxation.

13. Learn to forgive

Did you know that holding onto grudges and negative emotions can drain your energy? Practise forgiveness and let go of emotions that no longer serve you.

14. Pursue activities you love

Engage in activities that bring you joy and fulfilment. These could be hobbies, creative pursuits or spending time with loved ones. Do things that make you feel alive and energised.

15. Practise gratitude

Focusing on what you're grateful for can help shift your energy and perspective. Take time each day to reflect on the things you're thankful for, no matter how small they may seem.

The Importance of Doing Nothing

Living in such a fast-paced world where we’re preoccupied with work and online activities, it seems that doing nothing has become a thing of the past. If we’re not trying to keep up with ongoing deadlines at work, it’s likely we’re scrolling through social media or binge-watching the latest series. When was the last time that you were totally free of distractions and actually did nothing at all?

Why is doing nothing important?

We have become so attached to our modern-world habits that we forget to recharge our own batteries as well as our phone’s. Being constantly on the go and not allowing time to clear our minds can negatively impact both our mental and physical wellbeing. A build up of stress, anxiety and overactivity in our brains can lead to exhaustion and burnout.

With so many devices at our fingertips 24/7, we don’t allow ourselves to become bored as we’re constantly searching for something to do or to occupy our minds. Boredom can make us feel agitated and stressed and rather than confront our thoughts or simply unwind, instead we look for distractions. When we’re unable to fully relax and wind down, our sleep can also be affected, and we find ourselves struggling to fall asleep or waking in the middle of the night with thoughts racing around our heads.

When we’re constantly busying ourselves, either mentally or physically, we often miss those subtle internal signs or ignore our emotions that are desperately trying to feed us important information. But by doing nothing we can become more open and aware of our inner voice and gut feelings, which provide us with vital tools for making responsible choices.

Ways to unwind and clear your mind

If you’re not used to relaxing and doing nothing you might struggle at first to let your mind and body switch off, but with a bit of practice and some simple relaxation exercises, you’ll soon get into the swing of it.

1. Meditation and breathing

Meditation and breathing exercises are a great way to ease you into relaxation. Set aside just five or ten minutes during the day or evening to find a quiet space and unwind. By focusing on your breathing, it allows you to identify your thoughts and feelings and become more aware of what your body and mind need. Breathing exercises can also improve blood pressure, reduce the risk of stroke and improve concentration and focus.

In a study published by Harvard Business Review it was found that the “breath meditation technique will train your nervous system for resilience over the long run. These simple techniques can help you sustain greater wellbeing and lower your stress levels – at work and beyond.”

2. Spend time in nature

Being among nature is an instant stress reliever and it has a great way of turning your thoughts to the more peaceful environment around you. By being mindful of your thoughts, feelings and emotions, it frees up space in your mind for creativity to flow. As you inhale the sights and sounds of nature, you’ll automatically start to relax.

3. Take a long bath

Light some candles, keep your phone in another room, be generous with the bubbles and just sink into a nice warm bath. Try not to feel guilty for spending time alone with your thoughts. This is the perfect opportunity to just lie back and let your thoughts wander in and out. Don’t force anything and simply respond to what your inner voice is telling you.

4. Create a gazing seat

Whether you have the perfect little spot for a window seat, a quiet corner in your garden or a cosy room in your house where you won’t get disturbed, find yourself a space where you can just sit and gaze into the distance. Try sitting still without any distractions, even if it’s just for a few minutes, and let yourself drift into a daydream.

You shouldn’t feel guilty about doing nothing as it’s an important investment into your wellbeing. While you might not feel it’s as productive as getting the household chores done or finishing a work assignment, it’s equally as important.

Why the work hard, play hard ethic is making you ill

Over the years, the phrase ‘work hard, play hard’ has become increasingly common and is often mentioned by ambitious workers who want to reach the top while enjoying a socially active life at the same time. Social media certainly has a role to play in this kind of ethic as there is a constant need for people, particularly of the younger generations, to appear that they have it all.

A study by Lonnie W Aarssen and Laura Crimi, published in The Open Psychology Journal in 2016, tested the theory of ‘work hard, play hard’. The results found 'a conspicuous association between desire to work hard and desire to play hard'.

And these kinds of pressures can be extremely damaging to our mental and physical health as we over-exert ourselves both in and outside of work to present the illusion of having the perfect life. When we burn the candle at both ends, we could find ourselves suffering from a range of mental, emotional and physical disorders such as:

• stress
• anxiety
• sleep disturbances
• headaches
• depression 
• exhaustion

In the long run, the ‘work hard, play hard’ ethic is not only bad for the company you work for but it’s also damaging to your health.

How can we have it all?

For those of you who still want to have it all: the high-profile job; the impressive bank balance; and the enviable social life, you can have all of this but be aware, it usually comes at a cost to your health and wellbeing. At some point in the future, something has got to give, so whether you cut back on your working hours or take a night off from the social scene, you need to make time for the simple things that let you recharge your batteries and avoid burnout.

1. Take a holiday and totally switch off. It’s so important to get away from it all, whether it’s to an exotic location or even somewhere closer to home where you can escape the rat race and party scene. Make sure you turn on your out-of-office message so that you’re not disturbed and try to resist the urge to party all night just so that you can post your photos to social media.
2. Know your breaking point and take a break before you reach it. Taking a break can take the form of many activities such as a walk among nature, 15 minutes of mindful meditation, or even getting lost in a great book. Just make sure whatever you choose to do, you aren’t thinking about work.
3. Take a nap. You don’t have to be of a certain age to enjoy a cat nap and even a 20-minute snooze can replenish your energy levels and refresh the brain. Try not to sleep for much longer than this as it could affect your sleep patterns at night.
4. Do some exercise. You might be thinking that exercise will make you even more tired, but a study published by Science Daily showed that regular exercise reduces fatigue and increases energy levels.