Most of us are feeling the effects of chronic stress even more so than usual, you may be experiencing this as a drop in your levels of energy and continuous mental fatigue.
That contradiction of feeling tired and at the same time overstimulated, exhausted even though you may feel like you’re doing less and on top of that you are unable to experience feeling rejuvenated after rest.
Even if it is not possible to remove all the stressors from your life at the moment there are ways you can support yourself to feel rested and naturally boost your energy levels and increase your sense of vitality.
You are worth making the effort for. It is not about finding the time – make the time.
Making some small changes will start to give you more energy to cope with stressors in your life.
BREATHE
When you are stressed it is normal for your breathing to become quicker and shallower, over the long term this can lead to a dysfunctional breathing pattern that has a knock on effects throughout many systems of the body. It can lead to heightened pain, foggy brain, anxiety, and allergies.
How you breath mechanically can also change. As your breath becomes shallower there is a tendency to use accessory breathing muscles more and that can cause discomfort in the top of the shoulders, neck and jaw.
Rather than forcing yourself to inhale deeply (probably reinforcing the dysfunctional breathing pattern) instead go for focusing on long exhalations fully emptying yourself and notice how you passively fill back up.
Try reeducating your breathing with this simple Yogic Breathing technique.
You will be separating your inhale into three waves of gentle movement beginning low in your belly, moving into your rib cage and finally to fill your upper lungs. Then exhaling with the same wave but in reverse and fully emptying your lungs.
Come to a seated position, sitting up tall to give yourself space to breathe fully.
Bring your attention low down into your belly, place your hands there.
Gently inhale through your nose, allowing your belly to expand softly as the breath moves your hands.
As you continue to inhale into your lower lungs place your hands onto the sides of your ribcage and feel your breath filling you.
Then as your breath travels upwards place one hand on your chest and notice the rise as your upper lungs fill.
Then exhale through your nose steadily and fully, notice the tightening of your abdominal muscles and gently draw your belly button to your spine, allowing as much air as possible to empty from your lungs.
Slowly repeat the sequence with your hands and breath for your inhale. After awhile you will no longer need to use your hands as you learn to become more aware of your breath and how to direct it.
Once you understand how to inhale slowly as a continuous wave from belly to ribs to upper chest and then exhale slowly deeply emptying from the top of the lungs towards the bottom of the lungs as the diaphragm pushes the belly in and towards your spine, you can have the hands relaxed resting on your knees or in your lap.
Try this breathing technique for 1-3 minutes. Keeping the breathing slow long and steady.
HYDRATE
Most of us do not keep ourselves well hydrated.
Even mild dehydration leads to physical and mental fatigue, brain fog, headaches and low moods.
You need water for your body to function properly. There is also some research that water itself is our main source of energy!
Aim to drink about two cups of water an hour through out the daytime. If you’re horrified by that idea and you don’t enjoy drinking water try adding natural flavour to it with fresh herbs and raw fruit and vegetables
In the cooler months drink herbal teas or warm water with herbs and fruit.
EAT WELL
Look at what you are eating.
If the food you consume is overly processed it doesn’t really contain any vitality and although it will keep you alive it is not going to make you feel energised and may even cause energy slumps.
Set yourself up for the day start your day with a good breakfast.
In the warmer months try smoothies with a combination of soluble fibre like oats, linseed, chia combined with fats from some nuts, fibre from bananas, half an avocado, some tahini and cinnamon.
For cooler times of the year try soaking overnight oats and add grated apple, or have a veg packed frittata made from the night before or boiled eggs on toast with avocado.
Lunchtime think of refueling your blood with iron rich foods that will increase your oxygen uptake and your vitality, such as lentils or if you prefer grass fed meat and fish with dark leafy greens. Organic beef liver is full of beneficial nutrients too.
It may take some experimenting if approaching food as medicine is new to you, be curious and start to notice how what you eat effects how you feel and your energy levels. Also life is to be enjoyed so aim for balance.
Again consider eating more seasonally and as the months become colder turn to warming earthy foods like root vegetables, cooked greens, warmer salads, soups and stews.
EXERCISE
Movement is a great way to change your mood
Especially if it is the last thing you feel like doing.
Go for low intensity exercise such as a 30 minute walk, a 30 minute gentle yoga class, avoid anything too high intensity until you feel you have the energy for that. During the colder months slow your yoga/exercise practice down, making it more nurturing and mindful.
Put on your favourite music and move your body freely, try to convey feelings and moods through your movement, get creative and have fun.
Getting up and moving is going to gently increase blood flow and oxygen to your cells and brain as well as causing the release of the energising feel good endorphins. Movement also stimulates your lymphatic system, which helps to clean your body and supports your immune system.
GROUNDING
Bring yourself back to the here and now
Awareness of your physical body helps you to be in the present moment.
Anxiety can often makes you feel very airy, detached, dissociated, scattered and panicky.
Reassure yourself, you are feeling anxious and that is okay and normal.
Quite often anxiety can hit you at the moments you least expect, when you are beginning to relax maybe on the sofa watching tv or when you are about to go to sleep.
Bringing your awareness into your physical body, felt sensations and immediate surroundings helps to take you out of the escalation of your mind.
- Open your eyes and put a light on if it’s dark.
- Look around notice your environment the colors, the shapes of things.
- Listen to and really notice the sounds around you.
- Notice your body, the sensations and your senses, bring your attention to the boundary that is your skin, how do your clothes feel on your skin, how does it feel to move a little, sit up or stand, feel the floor supporting your feet, your legs, your body.
- Move about, have a stretch, stamp your feet, jump up and down, clap your hands, bring your attention to where you are right now.
- Getting strongly into your legs is another effective grounding Get your back up against the wall and slowly lower yourself into a seated position as if sitting on an imaginary chair, this really works your legs and brings your energy down.
- Practice the pursed lip breath because if you feel scared, you breathe quickly and shallowly and this can make you feel more panic. Breathing slower and deepening the exhale will slow down the feeling of panic.
- Rub your arms and legs so you can feel where your body starts and ends, the boundary of you. Wrapping yourself in a heavy blanket sometimes can feel reassuring.
- Bring your attention into the present by paying attention to your body. Try walking around your space and really notice the way your body moves, how your feet move and feel as you walk, notice your leg muscles, and the way your arms feel as they swing. Notice the sensations of breathing as you walk.
Words to repeat to yourself out loud if possible
- I feel deeply rooted
- I am connected to my body
- I feel safe and secure in this moment
- I feel grounded, stable, and standing on my own two feet
Once you are feeling more grounded you may feel like doing a calming relaxing practice
MEDITATE
Soothing breath practices (pranayama) relieve anxiety and promote calmness and mental clarity.
Meditation for a Calm Heart
Placing the left palm at the heart centre creates a deep stillness at that point. The right hand is placed in a receptive mudra in the position of peace.
Sit with your spine straight, cross legged on the floor or seated on a chair with your feet on the floor.
Place the left hand at the Heart Center. The palm is flat against the chest, and the fingers are parallel to the ground, pointing to the right.
Make Gyan Mudra with the right hand (touch the tip of the 1st finger with the tip of the thumb). Raise the right hand up to the right side as if giving a pledge. The palm faces forward, the three fingers not in Gyan Mudra aren’t to each other and point up.
The elbow is relaxed near the side with the forearm perpendicular to the ground.
Either close the eyes or look straight ahead with the eyes 1/10th open.
Inhale slowly and deeply through both nostrils. Then suspend the breath in and raise the chest. Retain it as long as possible. Then exhale smoothly, gradually, and completely. When the breath is totally out, lock the breath out for as long as possible comfortably and then slowly breathe back in and keep repeating this sequence.
This is to be done gently not using a forced breath.
Sit in this meditation for 3 to 15 minutes
Concentrate on the flow of the breath. Regulate each bit of the breath consciously.
To end Inhale and exhale strongly 3 times. Relax.
Increase your vitality and energy levels by giving yourself a bit more time to take better care of yourself.
It is as simple as breathing better, moving more in fun ways, eating healthier food, keeping yourself hydrated, getting grounded and managing your anxiety.
Don’t feel daunted, try starting with keeping yourself well hydrated and breathing better and see how you feel. This may give you the impetus you need to eat healthier, start meditating and enjoy moving more.
Bio
Elizabeth Large BSc Hons Therapeutic Bodywork from the University of Westminster – Integrated Health, a Holistic Therapist and Yoga teacher with 20 yrs practicing in the field of holistic wellness.
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