Low Energy? Some Causes, Solutions, & Journal Prompts
Having low energy can be the result of many things and it can influence every part of our lives. Take the quiz below to find out the cause of your low energy and then get some solutions below!
Which of the following apply to you?
I eat a diet high in refined carbohydrates such as bread, pasta, and sugar.
I either don’t get enough sleep or I have restless sleep (or both!)
I eat a low calorie diet or am trying to lose weight.
I spend most of my time indoors and/or sedentary
I’m not happy at my job and/or I’m not engaging with any passions or hobbies
I’m overworked or going through stress, either at my job or with my family, friends, or health
I don’t have very many close relationships
I feel bored, depressed, and/or sad a lot of the time but I don’t know why
Find some possible solutions to your answers below.
Eating a diet high in refined carbohydrates can keep you on an energy rollercoaster when your blood sugar spikes and crashes.
Try eating a diet rich in protein and fat or whole carbohydrates like vegetables and fruit, limiting whole grains and leaving out sugar entirely. It might take a minute to get used to, but your blood sugar will be much steadier, leaving you with better energy.
You can also throw in some intermittent fasting! Try starting at 14-16 hours of fasting and working up from there if you like it.
Not getting enough sleep can really cause dips in our energy during the day. Try some of the following tips:
Journal and/or meditate before bed
No screens 30-60 minutes before bed
Stop eating 2 hours before bed time
Limit caffeine, or don’t drink it after noon
Make sure your room is completely dark or use a sleep mask
Take a magnesium supplement with dinner (magnesium glycinate recommended!)
Don’t eat sugar too close to bed time
Eating a low calorie diet while trying to lose weight can leave our bodies feeling hungry and malnourished. Make sure you’re eating enough during the day, including protein.
If you’re eating a low carbohydrate diet, try adding more electrolytes to your water or salt to your meal, take a magnesium supplement, and if you’re still having trouble sleeping, try adding some complex carbohydrates to your evening meal.
If you’re spending most of your time indoors, try getting outside in the morning and a couple times throughout the day for some sun and fresh air. Even a few minutes at a time can really help. Also, make sure you’re taking a vitamin D supplement.
If you’re sedentary most of the day, try getting out for a couple 10-15 minute walks whenever you can or take some stretching/movement breaks. You don’t have to do a full workout (though that would be great!). Just doing a little dance to one song, walking outside for 10 minutes, or doing a few jumping jacks, pushups, or a yoga flow can do wonders.
Doing something we don’t like all day can definitely zap our energy! So can suppressing or ignoring our creative impulses. Get a journal and answer some of the following journal prompts so you can figure out how to make a change.
Is there anything I do like about my current job? If so, what is it?
What do I love to do that feels fun, challenging in a good way, and/or energizing? Write down everything you can think of, even if you can’t think of how to make it a job or do it more than you’re already doing it.
What do I value most in life? (ie spiritual connection, relationships, accomplishment & ambition, making money, nice things, helping my community, learning, humor, etc). What are the values I’m acting on with my current choices? Do they match my top values or are they someone else’s values?
Provided there were no limitations, what would I do if I could do anything at all?
What did I like to do as a kid? What did I like about those things? Is there something I could do now that would fulfill that missing piece?
Overwork and stress in relationships or at a job can be really draining. Show yourself some compassion and care and know that this time will pass.
Ask yourself if there is any way you can set a boundary for yourself, ask for what you want or need, or make some kind of change (ie setting limits on the time you give, turning off your phone at night, only checking email at certain times, asking for a raise, having an honest conversation with a relevant person about what you want or need, saying no to an event you don’t want to go to, etc)
Brainstorm some ideas for ways you can take care of yourself (ie a long bath, a nice walk outside during a free moment, journaling or meditating, calling a friend to support you, etc)
Not having close relationships can be very stressful and can drain energy, especially if you’re someone who loves to socialize and connect with people! Here are some ideas:
Write a list of things you like and appreciate about the people you do know
Call or text a friend, even if you don’t know them that well, and ask if they want to do something like go to a movie or for a walk in the park
Take some kind of class like pottery, improv, painting, or yoga. Hobbies are a great way to meet people!
Volunteer with a local community group
Find a coffee shop or bar you like and hang out there during your free time. You’ll start to meet the people who work there as well as other regulars!
Invite your neighbors over for a game night or a meal
Part of making new friends is patience. Not everyone has the bandwidth all the time to make new friends, so don’t take it personally if people don’t follow up or flake out on you. Try to stay positive and find things you like to do and you’re sure to start forming connections, even if it starts out slowly.
Sometimes we just get into a funk. Here are some journal prompts to follow (in order). Answer the ones that make sense and skip the ones that don’t. Don’t hold back and let yourself feel all your feelings! Don’t be afraid to bang a pillow against your bed if you start to feel angry, move your body, or cry. Let your feelings come up and out!
How do I feel?
Why do I feel this way?
Where do I feel it in my body?
What am I resisting or desiring?
Am I judging this thought or feeling? If so, what is the judgment?
What would happen if I let go of the judgment?
How do I feel now? If I still feel bad, start again with question 1. If I feel better, go to question 8.
Is there a lesson in this for me? If so, what am I learning?
What do I appreciate about my current situation?
I hope you’ve found these solutions and journal prompts helpful. Sometimes it simply takes awareness to make a change. Feel free to come back to this assessment any time you’re feeling low in energy, especially if you don’t know why.
If you’d like to set up a call with me, don’t hesitate to reach out.