Hello, my friend!

How are you feeling?

Stressed and overwhelmed….or at ease and peace?

If you’re feeling fabulous and that life is a breeze, I celebrate you and your ability to stay connected to your needs.

However, if you’ve been ignoring your feelings, stuffing down your emotions with food, or numbing out in some other way, you may not even be aware of how you’re feeling.

If you’ve been too busy giving and doing for everyone else, you may be heading down the dangerous path to burnout, I see you and feel for you as it happened to me, without even noticing.

It’s been a rough few years for all of us, especially in the healthcare field. And you and I both know that we were running on empty even before the pandemic put us on high alert; because that’s how we’ve been trained to live.

But now, I am untraining the ladies who are done with being sick and tired from always putting themselves last. One of the things that I ask is, “How full is your energy tank?”

“Let me help you refill your energy tank and always know how to keep it 95% full!”

Having energy in the body is like having a reserve of power that you can draw on whenever you need it. It’s there to help you meet physical challenges and keep you going when your body is running low on its energy reserves. When you have energy in your body, you feel strong, powerful, and capable of taking on anything that comes your way.

If you feel like you’re running on empty,  you have no more energy to give. Your body feels heavy, your mind is foggy, and you just want to collapse into a heap on the floor. You may not even have the strength to get out of bed in the morning. This feeling of being depleted of energy can be extremely debilitating, leaving you feeling drained and exhausted.

Sound familiar my fellow healthcare professional?

Now that I’ve reached my 50s, I feel that I’ve allowed others to drain my precious energy tank one too many times and I’m done.

At the end of the day, you and only you are the only ones to know exactly what depletes and fills your tank so allow me to help you build up your energy balance.

Where are your “energy” leaks?

Having spent the past 40 years as a helping professional, I have heard, felt, and observed so many ways that our body leaks energy.  My fellow healthcare professionals, caregivers, and other service providers often have that beautiful empathic quality of wanting to help people; which is incredibly admirable and rewarding, but it can be easily taken for granted by employers.

However, it truly comes as a cost if you (like me and many others) were not taught to save some energy reserves or replenish your energy balance daily.

“I intend to help you learn what drains your energy and fills it, so you always have an abundance of it to live the life that you desire. “

How full is your energy tank?

First, let’s check where the leaks may be.  Imagine that you have a full tank of energy (100%) when you wake up in the morning because you’ve been getting enough sleep, eating nutritious foods, drinking lots of water, and practicing self-care techniques.

You need to get yourself ready in the morning and it’s all going smoothly until the dog pukes on the carpet ( – 5%). Okay, so you grab a drink of water and take some deep breaths to recover ( +10 %).

Then, you drive to work and start caring for your patients and your schedule is fully booked and you miss lunch (-40%). Oh, and the boss calls to report that you’re supposed to attend two meetings later today, and oops, you have to move those patients or see them later in the day (-40%).

Now, your energy is down to 25% and you haven’t done your paperwork, and you still have to drive home through traffic (-40%).  So you walk into the house with -15% and you still have to do all the chores and activities of daily living.

By the time you get the chance to flop on the couch and chill, you’re -75% energy but you’re so overstimulated by the day that you can’t unwind. Perhaps a glass or two of wine, a bag of chips, and a bar of chocolate will help.

I’m going to say, “NO!”. And this was an example of one of my client’s days and she’s one of the healthiest people I know!!

Easy ways to fill your tank

With a few simple lifestyle changes, you can give yourself a much-needed boost of energy when you need it most.

1. Get enough sleep: This one is a no-brainer. We all know that we feel better after a good night’s sleep. When we don’t get enough sleep, our energy levels drop and we can feel exhausted. If you’re not getting enough sleep, go to bed earlier or take a nap during the day.

2. Eat healthily: Eating nutritious foods is important for our overall health, but it can also help to increase our energy levels. Foods that are high in protein and complex carbohydrates will help to give us sustained energy throughout the day. Avoid sugary snacks and drinks, which can give us a quick burst of energy followed by a crash.

3. Get moving: Exercise is a great way to boost our energy levels. Even a brief walk can help to increase our circulation and get our blood flowing. Regular exercise can also help to improve our sleep, which can, in turn, lead to more energy during the day.

4. Take breaks: When we’re feeling tired, it can be tempting to just push through and power through the fatigue. However, this can make us feel more tired in the long run. Instead, take a few minutes every couple of hours to rest and relax. Take a short walk, stretch, or just close your eyes and take some deep breaths.

5. Limit caffeine: Caffeine can give us a temporary energy boost, but it can also lead to dehydration and an increase in anxiety levels. If you’re relying on caffeine to get through the day, try to cut back gradually and focus on other ways to increase your energy levels.

6. Manage stress: Stress can take a toll on our energy levels. If we’re constantly feeling anxious or overwhelmed, it can be difficult to relax and feel rested. Try to find ways to manage your stress levels, such as yoga, meditation, or deep breathing exercises.

7. Get some sun: Spending time outside in the sunlight can help to increase our energy levels. The sun’s rays help to stimulate our bodies and can help to improve our mood. If you can, try to get outside for at least a few minutes every day.

8. Drink plenty of water: Dehydration can lead to fatigue and low energy levels. Make sure to drink plenty of water throughout the day, and avoid sugary drinks or alcoholic beverages.

9. Avoid tobacco: Tobacco products can cause fatigue and make it difficult to concentrate. If you smoke cigarettes or use other tobacco products, try to quit. If you can’t quit, try to cut back gradually.

10. Take supplements: If you’re looking for a quick energy boost, there are a few supplements that can help. Iron is essential for carrying oxygen to our cells, and a lack of iron can lead to fatigue. Vitamin B12 is also important for energy levels, and a deficiency can cause tiredness and weakness. If you think you might be deficient in either of these nutrients, talk to your doctor about taking supplements.

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By following these simple tips, you can increase your energy levels and feel your best. Just a few small changes in your lifestyle can make a big difference in how you feel and ensure that your energy tank stays full!​

Your mental, physical, emotional, and spiritual wellness advocate,

​Denise xo

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