All of us could use more energy. The tips below can help you improve your personal energy and mood to help you get the most out of each day.
Tip #1 – Take a brisk walk. A survey of more than 300 Californians ranked exercise as the best way to lift a bad mood. According to renowned mood expert Robert Thayer, Ph.D., a bad mood has two major components, feelings of tension and low energy. Exercise can boost your mood by relieving tension, raising energy and increasing optimism. If you’re dragging or in a bad mood, take a brisk walk. In experiments conducted by Thayer, a brisk 10-minute walk not only increased energy and mood, but the positive effects lasted for up to two hours. And when daily 10-minute walks continued for three weeks, overall energy levels and mood were lifted.
Tip #2 – Don’t skip breakfast…or any other meal. Start your day with a nutritious breakfast. Studies show that people who eat breakfast report being in a better mood and have more energy throughout the day. Other benefits include improved metabolism and better concentration and performance. Additionally, studies published in the journal Nutritional Health found that missing any meal during the day led to an overall greater feeling of fatigue by day’s end.
Tip #3 – Identify the biggest source of stress in your life and face it head on. Too much stress drains your energy, undermines your mood and negatively impacts your health. If you’re suffering from overwhelming or chronic stress ask yourself: What is the biggest problem or conflict that is troubling me and how can I deal with it more effectively? Face the issue head on by devising ways to change or manage the aspects of the issue over which you have control. Learn to let go of those aspects over which you have no control.
Tip #4 – Commit to getting adequate, quality sleep each day. Many people drag through each day because of nothing more complicated than a chronic sleep deficit. According to a survey by the National Sleep Foundation, those who got fewer than six hours of sleep on weekdays were more likely to describe themselves as stressed, sad, angry and pessimistic. Conversely, those getting adequate sleep reported more positive feelings. For better energy and mood, make the quality and quantity of your sleep a priority. Commit to getting seven to eight hours of sleep each night.
Note: If your fatigue lasts for two weeks or more, see your doctor. Fatigue is a common symptom of many illnesses, including diabetes, heart disease, arthritis, anemia, thyroid disease and sleep apnea. Additionally, many medications can contribute to fatigue. List all of the medications you are taking – both prescription and over-the-counter drugs – and show the list to your doctor. If appropriate, your doctor may suggest some alternatives.