Feeling depleted?
When people are asked where energy comes from, they tend to answer “food”. While it’s true that bodies need nutrition, eating more is not the answer to having more energy. Higher ed. leaders don’t feel exhausted because of lack of food. In fact, they may at times feel sluggish because of what they eat (e.g., too many carbs and empty calories, and not enough nutrients) but I am not a nutritionist so I’ll spare you the lecture.
I am here to remind you that there are two essential components to feeling energetic: (1) mindset and (2) movement.
Why mindset matters
People who are consumed by negative thoughts, worry a lot, feel frustrated most of the time, dwell on issues, and have a narrative of being victimized or helpless, use an enormous amount of energy to maintain that mindset and the suffering that comes as a result. It is exhausting; however, they have created such strong neuro-pathways that they find it very difficult to stop that way of thinking.
It is much easier to notice patterns of negativity in others than in oneself. Could you be hurting your own wellbeing and depleting your energy by being stuck in the same loops, causing you to spend too much time thinking about problems you can’t solve (or at least not solve immediately)? Most of us are guilty of it, to some extent. I encourage you to observe your thoughts and feelings, and write them down, to get an objective picture of what is happening inside of you.
Remember that the quality of your life depends on the quality of your emotions and feelings, and if the predominant ones are fatigue, exhaustion, discouragement, anxiety, fear, apathy, disengagement, disappointment, confusion, frustration, powerlessness, etc., you need an intervention! And I don’t mean a new job, but a new mindset, and new habits.
Why you need movement
During the thirteen years that I worked in higher ed., I spent an excessive amount of time sitting at my desk or driving to meetings (I managed regional and statewide grants so I visited many colleges and business partners off campus). I remember needing coffee to start the day and feeling exhausted by the end of the workday. The more sedentary I became, the less my body wanted to move, but once I developed a habit of going to the gym, my body came back to life and started craving movement. Movement is essential for your physical health and your mental health. Don’t wait until you feel energetic to start moving. Start moving and then the energy will come and will be sustained.
“A body in motion stays in motion, and a body at rest stays at rest.” -Sir Isaac Newton.
Exercise will change your body chemistry, burn off some excess cortisol after a stressful day, and help your body release serotonin, dopamine, norepinephrine and feel-good neurotransmitters (endorphins). It will reduce your stress, especially if you can spend time in nature and be fully present in your body, without letting your mind over-think and keep you stuck in your daily concerns.
If you think you’re too busy to find time to exercise, think again. It is the busiest and most stressful times that require movement the most. And please pay attention to your breath. When we are tense, we tend to breathe shallow and create even more stress by not getting a full belly breath. Breathwork is also a wonderful tool to regulate your nervous system. If you want to relax your body, make sure that your exhale is longer than your inhale. It will activate your parasympathetic nervous system. Lately I have been going through mind-blowing training in breathwork and I am happy to share some nuggets with you, if you choose to work with me. Many of us are in our heads too much and need breathwork and somatic experiencing to re-regulate our nervous system, heal, and be happier.
Be proactive and create daily success habits
If you want to feel more energetic, you can’t spend your days being reactive anymore. You need to set priorities, boundaries, and habits regarding your schedule, your mindset, your nutrition, and sleep. You need rest and adequate sleep to perform at your highest level. Staying up late to answer emails may feel like “the responsible thing to do” but you are more likely to make mistakes, start the next day tired instead of refreshed, and feel that your life is out of control.
Once you add some structure to your day (e.g., get up early, exercise, meditate, set an intention for your day, take breaks during the day, turn off electronic devices at least an hour before bed time, do breathing exercises, etc.) you will have more energy and you’ll witness yourself having a more positive outlook on things. Please understand that structure doesn’t take away your freedom; it creates more freedom because when you feel accomplished and at peace, you are free to enjoy your life, without the burden of regret, fear, or any type of over-thinking.
Is change hard?
Yes and no. The things you need to do differently, stop doing, or start doing are not inherently difficult but it takes enormous commitment to be self-aware enough to break habits. We mostly operate from our subconscious mind, on auto-pilot, therefore choosing to be more intentional takes dedication. That is why I encourage you to work with a coach to make the transformation easier, faster, and more effective. Imagine having someone on your side who doesn’t judge you, encourages you, sees your blind spots and helps you reach goals you never thought were even possible. I invite you to click here to schedule a time to speak with me about how we can work together. You deserve more energy, more joy, and more fulfilment in your career. Let me show you how to make it happen. Talk to you soon.
About the author: Dr. Audrey Reille has empowered thousands of professionals through one-on-one coaching, group coaching, speaking engagements, and online courses. Audrey is the go-to executive coach for leaders in higher education administration. She empowers them to thrive by improving communication, reducing stress, optimizing strategies, improving professional relationships, and developing a strong and empowered mindset.