Boost Your Energy in Just 10 Minutes a Day

Feeling drained? Do this to boost your energy – all you need is 10 minutes a day!

It’s been a year. On top of the normal stresses and challenges of day to day life, we find ourselves approaching the holiday season still struggling with the unknowns of a global pandemic. It is exhausting, to say the least.

It’s called burn out. And while it stems from a mental and emotional place, it’s powerful enough to reach capacities of life. That’s why stress of any kind can affect your mood, your energy levels, your patience, your overall sense of well-being and confidence. You don’t feel like cooking dinner, never mind hitting the gym.

You can’t wait it out – so what do you do?

Boost Your Energy with the 4 R’s of Stress Relief

Recognize. Reduce. Redirect. Replenish.

If you want to boost your energy, start here.

Recognize the Source of Exhaustion

You may have multiple sources of stress in your life but most people can identify one or two main culprits causing burnout. To identify the true sources of your stress, think about your current habits, attitude and excuses.

• Do you find yourself justifying stress as temporary? “I have a thousand things happening at once”. When was the last time you took 10-minutes for yourself?
  
• Do you think about stress as an intrinsic component of self? “I’m high strung. I can’t help it”.
  
• Do you attribute stress as entirely normal and entirely outside of your self, and your control?

Maybe you don’t have answers to these questions…yet. That’s okay! To find the answers, start keeping a stress journal. Keep a daily log tracking when you feel stressed, what caused it, how it manifested itself (physically, emotionally), and how you acted in response. You’ll quickly find patterns and common threads that will help you answer the question, “Where does my stress come from?”.

*Stress is a hormonal and physiological response to a situation. A car accident. A roller coaster. A marathon. A new baby. Negative or positive, your body reacts in the same way as it prepares to respond. I bring this up because it’s important to remember that some stress is good – you need some stress in life! It’s the overwhelming, wellness draining stress that we’re talking about here.

Reduce Your Exposure

There’s not much you can do to reduce COVID and quitting your job outright is simply going to replace one stress with another. But you can reduce your exposure to that stress.

Step away from the conversation. Stop engaging in conversations and actions that continue to draw your attention and emotions towards a stressful situation.

>> Turn off the TV! Turn off the radio. Stop bombarding yourself with negative facts you already know.

>> Stop engaging in doomsday conversations.

Set limits. Decide what is absolutely necessary. Limit yourself to the obligations that you know you can handle.

>> Ask for help!

>> Delegate responsibilities at work and at home.

>> Practice saying “no”.

Avoid unnecessary stress. While some stress is unavoidable, some stress can absolutely be avoided.

>> Do you find yourself stressed the night before a deadline that you’ve known about for weeks? Stop procrastinating.

>> Make a plan, and stick to it. Plans take the guesswork (a stressor), out of the equation.

Redirect Your “Stress” Energy

How about the stressors that you can’t do anything about? The stressors that are unavoidable? If you can’t beat ’em, learn to use ’em.

As I mentioned before, stress is a hormonal and physiological reaction. It is the “fight or flight” response that your body has long depended on to escape, or handle, stressful situations. Your ancestors used that energy to escape mountain lions. You can channel that energy down a healthier, more productive path.

Exercise is a brilliant outlet for stress. Exercise not only relieves the symptoms of stress, it physiologically reduces stress in your body. How?

Exercise releases endorphins, your brains “feel good” hormone. Endorphins improve your mood and act as a natural pain killer.

Exercise reduces cortisol. Cortisol is one of the main stress hormones released during that fight or flight reaction.

Regular exercise improves your quality of sleep, reduces fatigue and enhances focus, alertness and cognitive function – battling the symptoms of chronic stress. More proof that exercising your body is good for the mind.

Replenish Your Energy in Just 10 Minutes a Day

There are, of course, tried-and-true, longer lasting and deeper diving ways to replenish your energy levels and reduce stress: sleep, regular exercise, healthy eating habits. But what if you only have 10 minutes to add some pep to your step? I have some ideas for you…

• Yoga. Just 10 minutes of yoga can improve circulation, reduce stress, calm your nerves and achieve a sense of peace and centeredness.
  
• Nidra Yoga, specifically. Nidra yoga is a form of yoga known as yogic sleep. It’s “a meditation and conscious relaxation practice that is intended to induce total physical, mental, and emotional relaxation“.
  
• HIIT. While high intensity exercise is a form of stress itself, HIIT can counteract the hormones, fatigue and mood that negative stress brings about. Exercise pumps oxygen-rich blood to your heart, muscles and brain – enough to spike your energy levels. So channel that negative energy into a quick interval circuit and walk away with more energy, more focus and in a better mood.
  
• Sing or dance. The act of letting it all go elicits an immediate release of stress. So grab a hair brush, turn up the Beyoncé and let it goooooo.
  
• Drink chamomile tea. Chamomile helps to boost your happy hormones which can help to reduce stress and increase focus.
  
• Use essential oils. Whether the aroma reminds you of a happy memory, or mentally stimulates your brain, aromatherapy has a positive impact on your stress and energy levels.
  
• Drink lemon water. This small action gives you a triple boost. First, dehydration causes and exacerbates the symptoms of stress and exhaustion. Second, the smell and taste of lemon is energizing. Finally, the action of getting up from your desk and pouring yourself a glass of water gets you moving.
  
• Get outside. Natural light is a simple, free way to boost your energy, mood and memory. Just 10 minutes of sunshine can do that trick.
  
• Call an upbeat friend. You know that person with a smile in their voice at all times? Call her.