As we can finally feel the world opening up again after covid-19, it can be really easy to feel drained and overwhelmed with all of the social events you’re now going to again.
If you feel that your tank is a little low on gas, we’ve got some great tips on how to boost your energy and get you going.
Obviously, we are all grateful about the restrictions lifting and life becoming more normal again. However, your phone has been going non-stop with invitations to parties, bars, the beach, and the list goes on and on. Now it’s starting to all feel a bit too much.
Everyone now has a sense of making up for lost time, but if not managed carefully, this can be very overpowering and lead to burnout.
During the warmer months, the Japanese refer to this summer fatigue as “natsubate”. It is very well known in Japan and with the high temperatures, they manage this by looking after their diet, reducing daily activity and generally just more self-care.
So, let’s dive in and look at some great advice to help you get back to your happy place.
Take a power nap
It is completely normal in Japan to take a power nap at work. Not only that, but most of us already know that in European countries like Italy and Spain, afternoon siestas are part of daily life. Yet there are many of us that really have grasped this idea of an afternoon nap.
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It’s said that a power nap can leave you feeling energized and refreshed. Some studies have even shown that a quick nap during the day can improve your memory. There has been research in Australia that has revealed a 10-minute nap at midday can improve your mood, performance and alertness.
Switch up your workouts
In the same way you change up your wardrobe for summer, you should adapt your exercise routine to work with the warmer weather. This could mean getting up earlier to exercise during the cooler part of the day, or taking your indoor workout outside.
Depending on where you live this may be vice versa and you’ll find a gym better as there is like air-conditioning. Ensure that your workout is working for you and not the other way around. The last thing you want is to be too tired.
Use energizing scents
If you’re feeling a little all over the place, a little sniff of an energizing fragrance can really uplift your mood. Light, citrusy scents such as lemon and lime are a really uplifting, summery scent.
Whilst there are other scents that have more of a balancing effect on your emotions, like geranium and bergamot. Peppermint is known to be energizing and rosemary can help improve focus. So, why not have a little planter of herbs on your window ledge?
Make an effort with your friends
As we’d been in isolation for quite some time, it did almost become the new way of life for a lot of us. Due to this, it has become even more important to treasure and nurture those relationships with our friends, family and neighbors.
However, we all need to have boundaries so that if the time comes and you’re feeling too overwhelmed, you can say no.
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Write in a journal
When you’re feeling off and something is bothering you, writing it down is one of the best ways to get it off your chest. If you like this idea then keep a diary or journal where you can scribble your emotions freely.
Eat a tropical diet
A healthy, balanced diet should be a key part of our lifestyle. Even if you’re not jumping on a flight this year, getting some tropical fruit into your diet can lift your senses and make you dream of somewhere more exotic. Opting for fruits with a high water content keeps your body hydrated to prevent tiredness. It also fills you up with a bunch of vitamins, minerals and antioxidants.
- Watermelon is high in lycopene and antioxidants such as vitamin A and C, these are great for protecting and repairing skin sensitive to sunlight.
- Get an energy boost with fruits such as strawberries, cherries, plums, and peaches.
Live by some healthy habits
In order to keep your body and mind in optimal condition, try and do these simple things each day/week:
- Eat 8-10 portions of fruit and veg throughout the day
- Drink two liters of water every day
- Work 150 minutes of exercise into your schedule each week
- Have a shower and finish it with a 30-second blast of cold water
- Stick on a playlist of your favorite songs and dance about for 10 minutes
Listen to your body
We all know our own body clock, this is what is known as our circadian rhythm. This is what controls our sleep-wake pattern as well as essential functions and processes. So when you become disconnected from your body clock, you can struggle with lethargy and sleep problems.
Circadian rhythm is influenced by environmental changes such as light and dark. This is why you wake when the sun rises and sleep after dark. Irrespective of the longer days during the summer months, try to get yourself into a regular sleeping pattern by going to bed and getting up at the same time each day.
For most adults, 7-9 hours of sleep is plenty for us to lead a healthy life.
Feel the nature around you
Getting outside in nature can help you beat the feeling of fatigue. An easy 20 minutes of exposure to sunlight increases immunity and those all-important vitamin D levels to boost your mood.
Longer daylight hours and summer days allow us more opportunities to enjoy nature, breathe in the fresh air and absorb all as much vitamin D as we can. When you can, take the opportunity to sit and enjoy a book, walk through the park, go for a picnic or spend time in your garden.
Practice box breathing
All life ailments from poor sleep to stress and anxiety can be relieved with a controlled breathing practice. When you feel like you need a pick-me-up, spend a few moments box breathing to enhance vitality.
Exhale and count to four, pause for four, then inhale for four; pause for four more counts and begin again.
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