Fatigue can become a downward spiral; sometimes triggered by a particular event, other times it is due to a build-up of other factors. It is helpful to investigate where your energy is going.  Here are some tips on ways to enhance energy. Think about what applies to you. Be honest with yourself about what may contribute to a lack of energy and what could be introduced.

Here are ten ways you can make changes in your life to improve the amount of energy you have.

Sleep – needs vary but quality and quantity of sleep is important.  Sleep affects everything in our lives; jobs, emotions, hormones, mood, weight, health, your memory, concentration, judgement and decision-making.

Ensure good routines and try to have enough sleep that you feel refreshed.

Exercise – boosts your mood increasing the levels of serotonin and endorphins, dopamine, improves your attention span, boosts your memory, sleep better, helps with stress release, energises you.

Find an exercise that you enjoy and try to do it regularly.

Be happy – Appreciation –  practice gratitude. Don’t compare yourself to others and develop positive thought patterns. Surround yourself with positive people.  Worry and stress use up a lot of energy.

Try to include relaxing activities in your day and make sure you regularly practice self-care.

Stay hydrated – our bodies are over two thirds water. Water is needed to transport all the nutrients, hormones and wastes through our bodies.  Studies from Loughborough University showed that a 5% drop in water levels in the body can cause a 25-30% drop in energy levels, leading to reduced cognitive function, headaches and fatigue. Ensure you drink enough water through the day.

Eat naturally – eating too much and dieting can both cause you to put on weight and will zap you of energy.

Eat nourishing foods and establish long-term, sustainable eating and drinking habits.   Learn to get in tune with your body’s messages about when it is hungry or full to avoid overeating. Get back in tune with how foods make you feel and eat with greater consciousness.  You can find a free 5 day mini-course to help you develop an awareness of this at www.enlightenprogramme.co.uk

Personal growth – Feeling stuck in a rut and no personal growth can make you feel low and zapped of energy and enthusiasm.

Take up a new hobby or interest, visit a new place, make new friends.

Be present – Today’s world is fast and busy.  As we are hyper-connected we can easily become distracted and overwhelmed.

Being present is a great way to stop brooding over the past and worrying about the future and life is best lived as it is happening! Investigate meditation, yoga and Mindfulness.

Declutter – Life is complicated and there are many opportunities to accumulate excess. Clutter creates obstruction and stops the energy flowing, in Feng Shui it is known as “chi”.

Clear wardrobes of unwanted or ill-fitting clothes, cupboards and the refrigerator of expired foods that do not make you feel good, unwanted books, papers. Shred, dispose of, recycle or donate.  The act of giving will instantly make you feel more positive. Decluttering will help you feel less anxious, more energetic and productive.

Lose the fear – accept change as part of life. Fear can stop you in your tracks and drain you of energy.  Fear of the unknown is draining and can be debilitating.  When you lose the fear, you gain energy.  Try to focus on the task, not the emotion.

Connect – Connection is one of the most important aspects of life.  Call a friend, make eye contact, show interest in others, say kind words to a stranger. Make time for friends you haven’t seen in a while. Also connect with the outside.  Take a moment to step outside, enjoy the fresh air.  A change of environment may give you a change in perception,

Be kind to yourself and think about the steps you would like to take.  You cannot change everything overnight and you would not be likely to stick to new habits if you don’t practice them regularly.  Write a list of what you could change and score them out of 10 for how likely you are to see them through. Then also score them out of 10 according to what sort of impact you feel that change may have (it could have a significant effect on other areas you have identified) Start with the one that will have the biggest impact first and that also has a good score for seeing it through. (That score may increase once you see the impact it could have on your life)