Our energy levels are not linear; they sometimes dip. This is particularly true at the end of the year, when fatigue and bouts of depression can take hold.
Sophie Jabot, a psychologist in our network, shares her tips for boosting our energy levels.
Boosting your energy: physiological and fundamental needs
We all tend to neglect our basic needs: sleep, drink, and food. However, these elements enable our bodies to function properly, and consequently our minds as well. Indeed, if they are not met, it hinders our development and affects both our physical health and our psyche.
Fatigue is thenumber one reason for consulting a doctor in France. It doesn't happen suddenly, but rather gradually, without us noticing it coming. It's often when we take a break that we realize how tired we really are.
Energy: the link between sleep and nutrition
Taking care of your sleep
There is a balance between the sleep hormone and the food hormone. Indeed, the quality of our sleep will impact our eating behavior. When we sleep less, leptin, the satiety hormone, is secreted for a shorter period of time, while ghrelin, the hormone that promotes hunger, is secreted for longer. As a result, poor sleep leads to increased cravings during the day.
That is why it is essential to regulate our sleep. Sleep before midnight is particularly important because it is deep and restorative.
Here are some tips to help you fall asleep: avoid exercising in the evening, stay away from screens for an hour before bedtime, and avoid having the room temperature too high.
During the second half of the night, anxious people tend to wake up and have trouble falling back asleep. This makes it difficult to wake up in the morning. There are solutions, some of which are natural, such as taking a melatonin supplement in the evening to improve sleep cycles. Taking care of your sleep is undoubtedly the first step to helping you regain your energy.
Taking care of your diet
The reverse is also true. The content of our meals and the time at which we eat them influence the quality and duration of our sleep. Ideally, dinner should be eaten two to three hours before bedtime. It is also a good idea to avoid eating too much fat, as this stimulates wakefulness. Be careful not to eat too lightly either, as this can interfere with our sleep because our body will seek to draw energy.
When it comes to drinking properly, magnesium-rich water is best. It is recommended that you drink around 1.5 liters of water per day. In addition, be careful not to drink coffee or tea too close to bedtime, as these are stimulants.
Sleeping well, eating well, and drinking well are some of the resources that we can easily use to feel better and increase our abilities.
Check out our article on healthy eating for well-being at work.
Gaining energy: acting on three dimensions
There are three dimensions to the strategies that can be implemented to feel better.
Emotional strategies
This refers to everything related to emotions. Recognizing your emotions is the first step in identifying the causes of discomfort and thinking about what might help you feel better. Simply ask yourself: Am I angry? Sad? Tired?
In addition, social support is also part of emotional strategies. Spending time with friends, going to the gym, and chatting with colleagues at work are all beneficial activities.
It's true that when we're feeling down, we tend to isolate ourselves. Isolation can be an option, provided it doesn't last too long, otherwise it risks reinforcing feelings of unease and making it difficult to bounce back.
Behavioral strategies
Here, it's about taking action for yourself. I think about how I can act individually to feel better. Eating well, drinking well, and sleeping well are part of these strategies. At work, it may involve improving your workstation, increasing the brightness, or allowing yourself breaks to disconnect. To learn more, check out our white paper on hyperconnectivity at work.
Other relaxation methods exist, such as mindfulness meditation, sophrology, and cardiac coherence. These tools bring calm, help you disconnect, and reduce stress. They are also particularly beneficial for improving sleep.
Cognitive strategies
These strategies relate to how our brains work. So how can we take action? By escaping from everyday life, for example, by diverting our attention. We can choose to do a total detox by disconnecting from notifications. It can also mean taking time for ourselves, getting some fresh air, or stepping away from our computers during the workday.
In our daily lives, we receive a huge amount of information, which can be detrimental to our imagination and relaxation. Reading is an activity that allows us to relax, like taking a break. It also has a positive effect on falling asleep, unlike screens, which tend to have an addictive impact.
Memories and our smile as allies for well-being
Here are two more tips to help you combat the blues.
Firstly, remembering a good time, for example by looking at photos, will generate the same feelings and emotions that we felt at that moment.
A second effective tool is simply our smile. Even when we don't feel like it, smiling has a positive effect on our well-being. It actually reduces cortisol, the stress hormone, and produces dopamine, the happiness hormone.
We recommend keeping a memo of wellness tips to consult when you're feeling low on energy. It's important to make this list when you're feeling well. When you're tired or feeling down, you won't have the energy to think of tips.
Seeking psychological support
If your low mood persists, you can seek help from a psychologist. Please note that the psychologists on our helpline are there to listen to you, support you, and help you feel better, in complete confidentiality. You will remain anonymous. A psychologist is a professional trained in listening, with a degree after five years of higher education. They have the keys to help you feel better, after analyzing your situation. Contact your HR department for the toll-free number.
You will also find tips on how to recharge your batteries in your employee area, accessible on our website or in the Pros-Consulte mobile app. Feel free to browse the wellness resources on the topic of "balance."
Because your well-being matters, we make psychological support at work a priority.
