Energizing yourself


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Energising ourself is very important. We may often feel put out and there are myriad reasons for it. And there are ample ways to get out of it too. How you feel during a work is directly related to your productivity. So do something natural to keep you energised.

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Energizing yourself

  1. 1. Energising YourselfPowering Through Your DayBabu Appat
  2. 2. Energising YourselfPowering Through Your DayWhen you feel energised, you can get so much done!But what can you do when you find your energy levelsflagging?
  3. 3. Energising YourselfThis new session of mine, Energising Yourself,provides tips for upping your energy levelsquickly, as well as giving you ideas forincreasing them in the longer term.
  4. 4. How Self-Motivated Are You?Then, give yourself a boost in other waysby increasing your self-confidence, andby taking “How Self-Motivated AreYou?” quiz.Top it up with a balanced dose of ExecutiveYoga and Mindful Meditation
  5. 5. You’re going to be successful ineverything you doGet EnergisedPower yourself from withinGet GoingReap Success throughout your LIFE
  6. 6. Imaginethat its 2:30 a.m., and that youve run into a brickwall at work. You can barely keep your eyesopen, and youre struggling to stay focused. Allyou want to do is take a nap.
  7. 7. At times like this,you may make poor decisions or feel irritable, oryou may struggle to deliver high-quality work ormeet deadlines. And you may lack the energyto push ahead with new initiatives .
  8. 8. Lets face it:to do our best, we need to be energisedthroughout the day!
  9. 9. What Causes Low Energy?There are many reasons why your energy levelsmay be low.
  10. 10. This could be caused by:• Lack of sleep.• Poor diet.• Iron or vitamin deficiencies.• Medication.• Lack of exercise.• Depression.• Burnout or stress.• Underactive thyroid.• Low motivation.
  11. 11. Note:Fatigue may be a symptom of a physical ormental health problem. If your lack of energypersists over several weeks, seek the advice ofa health care professional .
  12. 12. Short-Term Solutions :Give yourself a quick boost in any of these ways
  13. 13. Rehydrate Yourself;Our bodies need water to function. Whenyoure dehydrated, youre deprivingyourself of vital fuel, and this can affectyour memory as well as your energy levels
  14. 14. Rehydrate Yourself;As soon as you feel your energy flagging, reachfor a tall glass of water. The Institute ofMedicine suggests that men should drinkaround 3 liters of fluid over the course of a day,and that women drink around 2.2 liters
  15. 15. This fluid need not be water.However, if you choose another drink, be awarethat its ingredients may offset the benefits ofpure water. For example, caffeine can causeanxiety, while high-sugar fruit drinks may give ashort-term energy boost thats followed bydeeper fatigue.
  16. 16. Use Light -)If your office has a window, open the blindsto let in plenty of natural light
  17. 17. Similar to SunlightIf you dont have access to a window, make surethat your lamps are bright enough. Lamps thatemit the full spectrum of light (similar tosunlight) can make you feel more alert
  18. 18. Increased Light -)Even the light emitted by your monitor can havean impact, as increased light can suppress sleep-inducing hormones. Adjust the brightnesssettings on your screen to increase the amount oflight given out.
  19. 19. Daylight Lamp -)You may also find that a daylight lamp boostsyour energy levels. These lamps, designed forpeople experiencing seasonal affective disorder,are also thought to improve mental alertness.
  20. 20. Take a Walk )A short walk will increase the flow of oxygen toyour brain.
  21. 21. Surroundings )You may also find that a change of surroundings,even for a short time, increases your energylevels. If you can, walk with a friend or colleague;this may encourage you to walk further, and canalso boost your self-esteem. .
  22. 22. Light-Energy )Aim to walk in light surroundings to takeadvantage of the added effects that light has onenergy levels
  23. 23. Tip:Drink plenty of water during and after exercise toreplenish fluid levels
  24. 24. Listen to MusicThink about how you feel when you listen to anupbeat, high-energy track. Your attentionsharpens, you start tapping your feet, and yourspirits seem to rise.
  25. 25. Listen to MusicMusic can have a profound effect on energylevels. Certain types of music can make you feelmore energized, attentive, and awake, whileother styles can make you feel calm, sleepy,angry, or tense.
  26. 26. Listen to MusicThe type of music most likely to raise your energylevel is highly personal. You may find thatclassical music or jazz restores your energy,while others prefer pop or rock. When you feelyour energy waning, turn on music that you enjoy
  27. 27. Tip 2:Music can be energising, but it can also bedistracting. Think about your tasks and whetherlistening to music could affect your ability tocomplete them well.
  28. 28. Music or WorkFor example, many people find that they cannotconcentrate on fine detail when theyre listeningto music with lyrics. Likewise, some find that theywork better if theyve set up playlists in advance,as they can avoid stopping work to choose newtracks.
  29. 29. Without disturbing othersMusic can also be distracting for your colleagues.Use well-fitting headphones to avoid spreadingyour sound.
  30. 30. Tip 3:Depending on the culture of yourworkplace, you could try other short-term energy-boosting techniques
  31. 31. AromaFor example, aromatherapy - using scents toaddress specific ailments or conditions - hasbeen shown to be effective at combating fatigue.One study found that the scent of lime madeparticipants feel more alert than those in thecontrol group
  32. 32. Choose the best alwaysYour colleagues may not welcome aromatherapyin the office, however. The essential oils usedcan cause sensitivities, and some oils should notbe used near people with diabetes, or nearpregnant or nursing women.
  33. 33. SleepEnsure that you get time for a peaceful sleep inthe night.In between work sleep is not adviced.
  34. 34. In between workIf youre considering this, talk to your boss aboutwhether a short afternoon nap (20 minutes orless) would be appropriate in your workplace.Ask how he or she feels about you taking a shortbreak to nap, even if its in your car.
  35. 35. What’s your OpinionOn a short nap in between work
  36. 36. Long-Term SolutionsThere are plenty of long-term strategies forimproving your energy and focus at work, too.
  37. 37. Eat Healthier FoodYour diet has a huge effect on how you feel.When you eat poor-quality foods (such as thosehigh in fat, sugar, salt, and artificial ingredients),you dont take in the nutrients that you need toperform at your best
  38. 38. Easy FoodsSome of these foods, such as candy bars orchips, do provide a quick burst of energy byraising your blood sugar levels. However, thoselevels quickly drop, often leaving you feeling evenworse than you did beforehand.
  39. 39. Eat HealthyInstead of eating salty or sugary snacks, aim toeat three well-balanced meals every day. Youmay also want to eat healthy mid-morning andmid-afternoon snacks. These include walnuts oralmonds, low-fat cheese and whole-graincrackers, fruits and vegetables, hummus, andyogurt.
  40. 40. Exercise RegularlyOne of the best ways to boostyour energy is to get regularexercise
  41. 41. MemoryCountless studies suggest that exercise is anessential part of a healthy lifestyle.Regular exercise has also been shown toincrease memory and a sense of well-being.
  42. 42. Find TimeNo matter how busy you are, try to makeexercise part of your daily routine. Regularexercise teaches you how to fit physical activityinto a jam-packed schedule
  43. 43. Find MeaningSometimes your energy can wane when youreworking on a task that you find boring ormeaningless. Routine tasks can numb your mind,and make you feel lethargic.
  44. 44. Urgent/Important MatrixLook at the tasks that seem to sap your energythe most. These "energy vampires" are often theurgent but not important tasks that you must doregularly. Use the Urgent/Important Matrix to seehow much time youre devoting to these tasks
  45. 45. PrioritizeAsk yourself whether you really need toaccomplish these tasks; if not, see if you cancancel them, or delegate them to someone whomay find them more satisfying.
  46. 46. The Impact You MakeIf youve lost some of your enthusiasm for yourrole, re-examine the purpose in what you do. Thiswill remind you of the impact you make everyday, even in small ways
  47. 47. Look At Your ScheduleHow you schedule tasks can also affect yourenergy. For example, if youre a "morningperson," youll have the most energy beforelunch.
  48. 48. AfternoonsYour energy might drop in the afternoon and thenpick up again in the early evening. If this is thecase for you, schedule your hardest, mostimportant tasks in the morning, during your peakenergy time
  49. 49. Balancing the StrategiesMost of us experience ups and downs in ourenergy levels. To keep yourself energised,incorporate a balance of short- and long-termstrategies
  50. 50. What we discussed so far1. Rehydrate yourself.2. Use light.3. Take a walk.4. Listen to music.5. Eat healthier food.6. Exercise regularly.7. Find meaning.8. Look at your schedule.
  51. 51. Seeking Professional AdviceKeep in mind that several factors can cause youto have low energy. If your energy levels dontimprove after a few weeks, seek advice from ahealth professional to check that there isnt amore serious problem.
  52. 52. babuappat@gmail.comwww.youtube.com/TheTrainingclasses