Increasing your inner energy can help you to make the changes required to improve your life, to create a life that is more meaningful to you.
Everyone has four basic energy needs; the body, emotions, senses and soul. Each shares a common foundation of what is required in order to achieve maximum energy, yet at the same time we are all different, each with different genes and environmental influences. As you learn more about basic needs, you will realise the importance of increasing your inner energy.
To help you start that journey, Ulla Lilliehook, Trainer and Personal Growth Coach, explains the four basic energy needs and provides five top tips on how to increase your energy.
Too tired to go to bed?
When you are feeling tired in the evening, it’s tempting to lie down on the sofa to watch TV until you fall asleep. The problem is that this will not be the quality of sleep required to function properly the next day. We inevitably wake up tired and feel like a zombie for the first part of the day. Then if we neglect nutrition and remain sedentary throughout the day, this will also impact negatively on our energy levels.
Why is it so important to have high energy levels?
The higher your energy level, the more you want to do and the better your quality of life. As far as we know, we only live once. Imagine if you could get so much energy that you live life to the fullest every day and fulfil your dreams; take a road trip, climb a mountain or write a book.
When you are 80 years old, you can either look back on a lifetime of fun or regret lost opportunities. Starting now and for many years to come, you can decide the type of life you want to live and how you will be able to do what you want.
Ask yourself the question, “Am I satisfied with the life I live today?”
If the answer yes, congratulations! If the answer is to some extent or not, it may be time to think about what you would like to change. This is when you will benefit from learning about the four basic energy needs.
Everyone is different
When it comes to energy levels, everyone is different. Admittedly, personality and genes play a large part, but these are only a couple of factors. Some people seem to have bags of energy, whereas others are completely lacking.
There is a correlation between low energy levels and how well we take care of ourselves and whether our needs are being met. The worse we feel, the lower the energy levels and the lower the energy levels the less we can do to increase them. Resulting in a downward spiral. So, it is important for everyone to understand what they need to generate good energy levels.
Four basic energy needs
As mentioned earlier, here are the four elements that affect our energy level: body, emotions, minds and soul.
1.The body
One of the most obvious and basic needs for energy is a healthy body. Within this category there are a further four factors that affect the body’s energy levels:
• Rest: According to a study by Nathaniel Kleitman, human bodies move in 90-minute cycles during the day. Therefore, it recommended to take a break at least every 90 minutes. A short 10-minute nap can also work wonders, any longer and you would enter deeper sleep and may find it difficult to wak up.
• Exercise: We know that it is good to exercise but it’s not always so easy to keep it up. It’s important to find a type of exercise that suits you and your current stage of life. Spending too long in the same position (sitting, standing) for wears the body (or makes it rest too much). Just moving around as much as possible throughout the day helps.
• Sleep: Sleeping allows the brain to recharge and the body to save energy. Hormones help the body’s cells to function and repair. Sleep is needed to be able to think, to concentrate, solve problems and store our memories. To ensure the best energy levels when awake, we should sleep seven to nine hours each day.
• Nutrition: Our nutritional intake also affects our energy level to a great extent. Many researchers have seen in recent years in their studies that the Mediterranean diet is the most appropriate.
2. Emotions
The more aware we are of what we feel, the better we can handle our emotions.
To understand how you feel in different situations, you first need to become aware of your emotions. The first step is to reflect on what you are feeling, when you feel it and how you can influence these feelings. If you are unaware of your feelings you cannot change them. One way to help you understand how you feel in certain situations is to put your feelings into words.
Our emotions have a broad register, sometimes they are expected and at other times completely unexpected. The insights you gain about your feelings will be of benefit to you in any situation.
Emotional awareness means that you recognise your own emotions and the effects they can have on other people.
No matter what situation you are in (with your boss, employee, spouse, friend, parent, son or daughter), it is important for you to consider how emotionally aware you are. This will allow you to adapt and act appropriately to the situation. For example, be aware if you are upsetting others because of your emotional outbursts. Daniel Goleman is known for his books on the Intelligence of Emotion. See him here in a TEDTalk.
3. Senses
We are too busy to notice that we do not have time to focus on the fact that the way we work does not work. Schwartz/Gomes.
We have five senses (sight, hearing, smell, taste and touch) and we are more or less aware of them all. At work, for example, when trying to be efficient and productive our senses can be both an asset or an obstacle. When trying to tackle tasks that require 100 per cent focus, there is a risk that we’ll be distracted by a sight or sound, making it different to concentrate on one thing at a time.
When some people are surrounded by noise it saps their energy, whereas for other sounds can provide energy. Everyone forms different sensory impressions. It is good to reflect how you are affected negatively by your senses, both in your work and personal life. Doing many things at once, multi-tasking, may seem to be effective but it can also be the opposite and take lots of energy. Try to do just one thing at a time.
An increased understanding of who you really are and what you are want, increases the chances of feeling even better and getting more energy.
4. The Soul
The soul is the foundation of our existence. It’s about who we are and why we are here on earth and what makes our lives feel meaningful. The more you can live a life that is personally meaningful and harmonious, the more energy you will have.
Everything that exists outside of you can be taken away – a terrible thought! You could lose your job, your accommodation or become unwell. But no one else can take away your soul, your thoughts or your feelings without your permission. Knowing who you are, your basic needs, your values is a powerful source of energy.
Many studies show that those who live according to their beliefs and what is most important to them are more committed, motivated, energetic and satisfied with life. The more satisfied we are, the more stable our beliefs are. It makes us stronger and better equipped to deal with adversity and to cope with life’s challenges.
If you feel that there is something in your life that is chafing, gnawing or missing, it may be because you are not really living by your values. It could also be that you do not really know what your values are.
Five tips to increase your inner energy
The purpose of these five tips is to help you get started on your energy journey. For some they may seem a bit simple but for others like climbing mountains. Regardless of which category you belong to, you may find that one of these tips suits you.
Tip 1: Do something that is good for your body and try to do it every day. For example, eat more vegetables, work out for five minutes or take a nap.
I myself have started stretching for five minutes every day. After a week or so, I started doing it twice a day for a total of 10 minutes. Already, my body has become more flexible.
Tip 2: Do more fun things. Whether you enjoy watching movies, going to concerts, taking photos, reading, playing with children / grandchildren or collecting something, make the time. You can find at least an hour or half an hour each week…
Tip 3: Help someone else. Helping others gives you energy. But you must make sure they actually want your help. Depending upon their age, some children don’t want or need your help, but there are certainly many others who would be grateful. It is well-known that when joy is shared it is double the joy.
Tip 4: Do one thing at a time. When you need to focus, it is important for your energy levels to do one thing at a time. When your energy is low, there is a high risk that you could end up with your hand in the cookie jar, as your brain craves fast calories.
Tip 5: Split your time between being alone and spending time with others. Whether you are an introvert or an extrovert, it is good to spend time both by yourself and meeting other people. Find the right balance that makes you feel good and only meet people who give you energy.
Now that you are aware of these five ways to increase your energy, you can find a method that suits you. But as I said, if you start with something simple and the chances of increasing your energy will increase significantly. Start your energy journey by creating new habits.
Good luck with your energy boost!
By Ulla Lilliehöök Trainer and Personal Growth Coach, JOHALOHA.COM
