If even after the weekend you have no energy: 12 ways to regain vitality

المدرب العصبي

A drop in energy happens to everyone. On such days we have no energy for anything. Our mood is at zero, we find it difficult to cope with simple tasks. We feel sleepy all the time and it seems that we have no desires at all. It is difficult to even just get up from the couch… What causes this to happen and how to replenish energy reserves?

Why does it go away and how to get it back?

1. chronic stress

Stressful events in the world lead to chronic fatigue syndrome. We get tired of worrying and we run out of energy. If you add occupational stress to this (e.g. medical professionals), there will be a decrease in empathy in addition to general fatigue.

How to help yourself?

Any relaxation methods will do, including breathing exercises and muscle relaxation practices. It is also worth seeing a psychologist. It is necessary to work with anxiety, resentment, hypersensitivity and hypersensitivity.

2. Sleep disturbance

Poor sleep aggravates feelings of nervousness and fatigue. The latter, in turn, increases the manifestations of inflammatory diseases. In fact, the length of the night’s rest matters. Both short and too long sleep are equally harmful.

How to help yourself?

Regulate your sleep waste and wakefulness according to circadian rhythms. Go to bed before 10pm and wake up at 6-7am. Avoid vigorous physical activity in the evening. Sleep in a well-ventilated room and exclude all sources of light and sound, including the blue glow of the screen. You can use an eye mask, earplugs and blackout curtains.

3. insufficient physical activity

Inactivity, lying on the couch – this is not saving and accumulating energy, as it may seem at first glance, but a condition for the development of chronic fatigue. Active movement awakens the entire metabolism of the body, which, in turn, feeds you with energy. That’s why sport reduces fatigue, not increases it.

How to help yourself?

The advice is simple – move more! Even if you feel sluggish and heavy, take a walk and breathe. You will feel a boost of energy. Also, regularity is important for energy in the body. Many people think that exercising twice a week is enough. The rest of the time they spend in a semi-recumbent state. It’s important for your body to be energetic and moving at all times – in the gym and in your normal life.

4- Dehydration

We don’t notice how much water we drink. And at this time, even a slight lack of water leads to lethargy and weakness. Immediately, not only the energy level, but also mental performance decreases. This is one of the first signs that you are dehydrated.

How can you help yourself?

Drink water. Pay special attention to it. You can drink water with lemon in the morning. Sometimes that’s enough. You’ll see – you won’t want coffee or tea and cookies anymore.

5. Lack of sun

The sun is not the most frequent guest in the fall and winter in the Russian latitudes. Many researchers link fatigue, lethargy and laziness with vitamin D deficiency.

How to help yourself?

Catch every moment of warm sunny days, take walks, and introduce fatty fish, liver, egg yolks and dairy products into your diet. If vitamin D levels are low, it makes sense to take it in the form of preparations.

6. Caffeine overload

Excessive consumption of coffee, tea and energy drinks leads to chronic fatigue. The reason is simple – you artificially activate the launch of energy in the body. Then there is a backlash or reverse process. You feel like you need more. You drink the tonic drink again. Thus, the process of rising and falling during the day becomes endless. You end up with less and less strength.

How can you help yourself?

Replace coffee with a walk or light exercise. By the way, your favorite song along with an impromptu dance invigorates not worse than coffee. In addition, the effect will be more lasting and without setbacks.

How to replenish energy – general tips

1. Do yoga

All over the world, yoga is actively included in the therapeutic course after serious illnesses. It restores the flow of energy, so the regulation occurs at the level of the body and at the level of psycho-emotional state.

2. Get a massage

Massage relieves localized muscle tightness and spasms, and helps relieve chronic fatigue and jumpstart energy. It’s not only loved by the body, but also by a tired brain that needs to rest from an overabundance of information.

3- Adjust your diet

Sharp restriction of daily calorie intake causes weakness, dizziness, head fog. Nutrient deficiencies can cause your thyroid gland to slow down and rob you of vitality. The opposite is also bad – when there are too many heavy foods in your diet. Excessive consumption of sweet and fatty foods, as well as too dense lunch and dinner lead to laziness and general inertness.

It is better to divide your diet into five meals consisting of small portions. The digestion process will go faster and easier. There will be more energy in the body.

4. Give your eyes a rest

Many of us spend most of our time in front of a computer or cell phone screen. Thus, 90% of the information we receive through the organs of vision. If you give your eyes a rest, your nervous system will rest too.

It is desirable to take breaks every hour. Then the body will have time to replenish its energy reserves. In fact, it is enough to take your eyes off the screen and look out the window, close your eyes and listen to pleasant music.

5. Meditate

The ordinary things that people encounter during the day, imperceptibly cause stress and loss of vital energy. For example, when we start the morning not with good thoughts and exercises, but with social media that stirs our psyche (because anything can happen there).

It’s important to create a positive mindset for the day and train your brain to calmly do one task without switching to something else. The practice of meditation helps with this. At first you’ll be constantly distracted and your thoughts will wander somewhere, but over time you’ll start to get the hang of it. The key is to put your cell phone away and create a quiet space.

6. Create order

Clutter is exhausting, creating internal chaos and clutter. If we have to constantly search for things, we waste our energy. Get rid of unnecessary things. You can start by putting your desk in order. Then gradually go through all the things and leave only the things you need. Deleting old files and photos in your computer and cell phone is also a good idea.

How to replenish a woman’s energy?

Women are by nature very sensitive, empathic and multitaskers. Since they are also a source of energy for their loved ones, it is especially important for them to be in a resourceful state.

To avoid “energy pits”, it is best to make a list of activities that will help fill you up, practicing a few of them a day. It can be a walk in the park, a trip to the spa, meeting with girlfriends, an hour of silence, dancing, listening to music, communicating with like-minded people, reading a book, watching a movie, eating delicious and healthy food, inhaling essential oils.

By the way, essential oils and aromatherapy have a particularly good effect on women’s emotional state. Lavender essential oil works well – it reduces fatigue and relaxes. And also – jasmine and rose. They fill with feminine energy.

Meditation for energy replenishment

Meditation of recovery can be carried out at any time when you feel a decline in energy. To do this, create a secluded and safe space, assume a comfortable posture, breathe deeply and calmly, and allow your body to relax.

Visualize a clear sky with passing clouds above you. Tell yourself that this is the boundless space of your possibilities. Beneath you, feel the ground as a solid, firm support. Feel the earth supporting you. Imagine that your body is a vessel that is filled with life force.

Energy comes in the form of a golden stream from the sky and in the form of a red stream from the core of the earth. It moves evenly through your body, gradually filling the areas that need it most. Feel how the tension leaves the body. It is filled with pure energy, which circulates throughout the body, filling you with vitality and joy.