Ways to revitalise your life

Ways to revitalise your life

emotional wellbeing,health advice,stress management,Good Housekeeping woman on a sunny beach smiling When it comes to our energy levels, running on empty is pretty much the norm for most women. But as Anne Montague explains, the key to rediscovering your drive and enthusiasm is getting your mind and body to work together.

Energy and stress are two sides of the same coin. Energy is one of our most precious resources, but we all need some stress too. It triggers the adrenalin rush that provides us with that boost to help us tackle a difficult situation or meet a tight deadline. The stress/energy balance is a delicate one, though. Subject yourself to too much stress for too long, and your energy levels will fall and the cracks will start to show.

 

Re-balance your mind

emotional wellbeing,health advice,stress management,Good Housekeeping woman sits at her desk looking anxious We each have our own personal energy vampires: people, anxieties and commitments that leave you without a moment for yourself. And although you can\'t banish them from your life entirely, there\'s plenty you can do to reduce the stress they create.

Limit the social drains

emotional wellbeing,health advice,stress management,Good Housekeeping woman and husband in garden putting washing up to dry Some people positively exude life and energy, but then there are the others - the friends, family and colleagues who leave you feeling drained and guilty. In an ideal world you would say ‘no\' to their demands, but real life isn\'t like that, especially where family and friends are concerned. Still, you don\'t have to be on tap all the time. If you always say ‘yes\' and then regret it, take time before responding, and practise saying ‘no\' without justifying yourself or apologising. Remember that every time you say ‘yes\' but mean ‘no\', you\'re saying ‘no\' to yourself and your own needs.

Face difficult feelings

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For some people, being on the go all the time can become a way of avoiding or burying difficult feelings. However, whether it’s grief, anger or resentment, unexpressed emotions sap your energy and drain your joy. So find a way to vent your feelings: start a journal or, if necessary, talk to a counsellor to help you through the process. 

Find the positive

emotional wellbeing,health advice,stress management,Good Housekeeping a woman sits at a glass desk looking thoughtful Negative thoughts make you tired and anxious and drain your energy, while positive ones give you a lift. Work at re-framing situations: make a conscious effort to seek out the positives in every situation and end each day by jotting down the good things that have happened - the things you feel pleased with yourself about and are grateful for, however small they may be.

Lower your expectations

emotional wellbeing,health advice,stress management,Good Housekeeping smiling woman in gorgeous long red dress We create a lot of stress through our own perfectionism but, in most cases, good enough really is good enough,\' says Dr Anderson. ‘The quest for perfection tends to be rooted in our own lack of self-esteem and fear of others judging us, but in fact most people prefer to be around someone who doesn\'t do things perfectly and is more relaxed about life.\' Congratulate yourself for the things you do well and accept your limitations with the rest.

Downsize your commitments

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Many women feel drained for the simple reason that they\'re over-committed on every front. Make a list of all your responsibilities - starting with the most essential and working downwards - then draw a line through the middle. Cancel, excuse yourself from or delegate everything that falls below that line. Things might not be done your way or as well as you would do them, but they will get done, which will give you some breathing space. ‘We can make ourselves too important, and delegating enables the people around us to share some responsibility,\' explains Dr Anderson.

Stop procrastinating

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Whether it’s unpaid bills, piles of clutter or unresolved conflicts, denying, delaying and avoiding can lead to a paralysing cycle of anxiety and inaction. The best antidote to anxiety is to do something that helps you gain a sense of control. Make that phone call you’ve been putting off, bin the clutter in your office, and break down big projects into smaller parts so you can set yourself manageable targets for getting them done.   

Get some support

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Researchers at the University of California found that men and women respond differently to stressful situations. Men are more likely to fight or run, while women find it useful to talk to friends. The message is clear: seek out friends who can listen, help, or just be there for you.

Regain your perspective

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Think yourself into the future. When you get anxious about something, ask yourself: ‘Will it bother me in a month that I was two hours’ late for this deadline/missed that meeting/ruined the dinner?’ Odds are, the answer will be no. Life goes on, and sometimes you need to remind yourself of that.

Try something new

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Routine is an essential part of life, but when you become too entrenched, it can feel as though your life is running you rather than the other way round. And when that happens, you stagnate and lose touch with your essential creativity and energy. So make a decision to try something new every week. It needn’t be anything too taxing – a new recipe, perhaps, or a different walk. Every now and again bin the schedule and act on your impulses.

Re-energise your body

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\'Stress can lead to the flow of energy around the body getting stuck, particularly in the upper body\' explains acupuncturist David Purchas. The following acupressure techniques can help to get energy moving again.

Re-energise your body

emotional wellbeing,health advice,stress management,Good Housekeeping woman holding her leg sitting on sofa Form a loose fist with your hand and, starting at the top of the leg and working down the outside (stay on the muscle, not the bone), gently hit yourself with your fist. This helps to activate Yang channels in the leg that encourage the downward energy flow. Then find the point between your big and first toes that is tender when pushed. Gently massage and add pressure to this point to help encourage the liver meridian to flow smoothly. Similarly, find any tender points on the outside of the calf muscle and massage these gently.

Re-energise your body

emotional wellbeing,health advice,stress management,Good Housekeeping naked woman sitting under a small waterfall To energise an aching neck and shoulders, hold the tender shoulder with the opposite hand, move your head gently to stretch the area, then move the hand holding the shoulder down the arm, stroking the energy down towards the fingertips. This will activate the arm meridian channels and help to move the energy away from the neck and shoulder.

Stimulate your senses

emotional wellbeing,health advice,stress management,lemons & limes,Good Housekeeping,coffee woman holding jasmine flowers in her hand For an instant energiser, try inhaling the aroma of lemons, jasmine or peppermint, suggests Dr Alan Hirsch, director of The Smell & Taste Treatment and Research Foundation in Chicago. And if you love the buzz you get from coffee but you want to cut down on your caffeine intake, why not try inhaling the aroma instead? \'Your brain will remember the stimulation coffee gave you\' says Dr Hirsch, \'so the smell alone will be enough to perk you up.\'

Catch the morning light

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Our energy levels are partly connected with seasonal changes in light patterns, which is why so many of us feel sluggish in autumn and winter as the number of daylight hours falls. Try to get outside as much as possible, especially in the morning. US researchers say that natural light increases the production of the neurotransmitter serotonin, which is essential for boosting mood and energy.

Realign your body

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\'Posture is one of the main things to suffer when people become stressed, and poor posture drains energy,\' says chartered physiotherapist Kerri Notman. \'The classic \'stressed\' position is to sit with rounded shoulders and your chin poking out. This not only puts strains on your neck, but it can also shut down some of the nerves and blood vessels, so less oxygen gets through. Plus, instead of using your abdominal and spinal muscles for support, you rely on small muscles that aren\'t up to the job. The result is that they tire quickly and you\'re left with aches and pains, headaches and fatigue.\'

Poor posture affects your breathing, too. \'When you\'re stressed, you breathe more quickly, and the  more you hunch, the faster and shallower your breathing becomes,\' explains Kerri. Your aerobic capacity is reduced, your body gets less oxygen, you tire more easily and everything in your body works less efficiently. But simple changes can give you an immediate energy boost.

Correct your posture

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Use a cushion at the base of your spine to help you sit correctly, with your lower back tucked in and your shoulders down and back. When standing, imagine a string towards the back of your head pulling you upwards so your spine is fully elongated. \'Use a saddle chair or a SitFit cushion - available from shops specialising in chairs and beds for backs - which promote active sitting and get the right muscles working,\' says Kerri. 

Practise slow, deep breathing

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Place your hand on the centre of your tummy at the base of your ribs and concentrate on your breathing. As you breathe in your hand should rise, and as you breathe out it should fall. Your shoulders should stay level. Practise this for a few minutes every hour to strengthen your diaphragm, improve your body\'s oxygen supply and increase energy levels.

Work on your muscles

emotional wellbeing,health advice,stress management,Good Housekeeping a woman\'s muscle toned back

Strengthen your core muscles to improve posture and boost energy levels. Yoga and Pilates can help, or you could try these exercises:

* Lie on your back, knees bent, feet flat, spine in neutral and your legs hip-distance apart. Pull in your lower abdomen - try to suck your belly button back towards your spine as far as you can go. Hold this position for a count of 10 while breathing normally. Repeat 10 times.

* When standing, pull your navel back into your spine as far as you can, then release it 70% of the way. Hold the rest and keep holding it as you go about your daily business. Make sure you are breathing normally and your body is relaxed.

* Try this stretch to release and elongate tight muscles. Kneel on all fours, knees under hips and hands under shoulders. Pull in your tummy to bring your head, neck and back into alignment. Inhale and tip your hip bones towards the ceiling, draw your shoulders back and down, away from your ears, and look up. Then breathe out and tuck in your chin while pulling your tummy towards your spine. Round your back and feel a stretch down your spine. Repeat four to six times.

Exercise for energy

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Exercise is such a powerful medicine that the National Institute for Clinical Excellence (NICE) now recommends that it\'s prescribed for patients with depression. It doesn\'t matter whether you like to walk, cycle, swim or dance - anything that gets your heart pumping and your lungs working a bit harder than usual will reduce stress and anxiety, boost your mood and increase energy levels.

Prioritise sleep

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Most people need around seven to eight hours\' sleep a night. Sleep is your body\'s most natural and efficient way of refreshing itself, and too little of it can stress your body and have a profound impact on your health, lowering your immunity and increasing your risk of developing high blood pressure, heart disease and diabetes.

At the same time, stress is probably the main cause of short-term sleep problems. High levels of stress hormones can put your body into a state of high alert, which interferes with deep, restorative sleep.

Relax before bed

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Start to wind down well before bedtime with a bath, a book or some soothing music, and process worries by writing a ‘to do\' list for the following day.

Power foods

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‘Good nutrition is vital for keeping your mind as well as your body healthy and energized,\' says nutritionist and naturopath Michael van Straten.

Low GI foods such as buckwheat, barley, oats and wheat. ‘Unprocessed wholegrains give a steady release of energy and are rich in B vitamins. These are vital for the functioning of the brain and central nervous system, and may be depleted by stress,\' says Michael.

● Oily fish, nuts and seeds - all are rich in essential fatty acids, which help support the body in stressful times.

● Brightly coloured fruits and vegetables, particularly apricots, spinach and broccoli. They\'re packed with antioxidants to boost immunity, which can be lowered by stress.

● Water - dehydration saps energy. Our bodies are 60-70% water and it\'s needed for all the chemical reactions in your cells. Keep drinking throughout the day as thirst doesn\'t develop until your body fluids are well below the levels required for optimal functioning. ● Legumes such as lentils and soya beans. They help balance blood sugar while providing a slow release of energy.

Eat and drink less

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● Alcohol – this interferes with sleep patterns, so you may not feel fully rested. It also depletes levels of B vitamins, magnesium, zinc and calcium – all vital for normal brain function.

● High GI foods such as white bread, white rice, confectionery and high-energy drinks, as they cause energy spikes followed by crashing lows.

● Caffeine – it can inhibit the uptake of iron, which is essential for the formation of haemoglobin – the oxygen-carrying component of red blood cells.

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