Taking care of yourself? How's your energy?
When I'm feeling 'a bit off' or 'running on empty' it's helpful to know how to fill your own tanks. (So here's some of my hints). In this video I discus the importance of checking in with yourself, acknowledging your energy levels with kindness, and taking steps to 'fill your tanks' if you want to.
You can also download the worksheet here: https://livemorelife.kartra.com/page/69ws
Link to Brene Brown - Unlocking Us podcast: https://brenebrown.com/podcast/brene-on-comparative-suffering-the-50-50-myth-and-settling-the-ball/
How are your operating levels today? How's your energy, your vitality, your sense of abundance in your life? Are you at full capacity?
I've noticed something over the last few weeks in my clients (and in myself as well), that as we progress through these largely unprecedented times, where for many of us are facing, you know, restrictions to our normal lives or our normal routines, or challenges to our everyday living and working conditions - not to mention for those on the front lines who have ongoing pressure and risk every day. I'm noticing that there's been a shift you know. Initially when the COVID-19 pandemic started there was panic and concern. And then largely as a community we shifted into, let's get it sorted. Let's do what needs to be done. Let's protect ourselves and each other. And now, I'm noticing that the stress is starting to manifest in other ways. You know, at least here in Australia where the infection rate has slowed, the precautions and measures that we've all been taking have been working, we've lowered the curve. And so there's the sense now, we've just kind of waiting it out.
And yet, I'm seeing in many people, rather than hope and optimism and joy in that achievement, I'm seeing lethargy and exhaustion and apathy. For many people, when I'm talking to them about their future or their goals and the dreams I'm noticing disillusionment and disinterest and doubt. "I don't know how it's going to be so I can't really think about it at the moment".
And if you're feeling a bit that way, if you're feeling a little bit off, you're feeling like you're not really at your full capacity, you're not really living your best life at the moment, then first I want to offer for you that is okay. These are unprecedented times. And so firstly, I just encourage you to give yourself the grace, the permission to be where you're at. To check your expectations of yourself about where you're supposed to be right now.
You know, I see so many people in their health and weight loss journeys, undermining their health, with the need to be strong or to be perfect or to get it right. Do it the way it's supposed to be done all of the time, rather than just acknowledging wherever it is they're at. So I want you to give yourself permission for a moment, (not that you need it from me), but can you just acknowledge if you're not at full capacity right now, that's okay.
And in this video, I want to really just discuss the importance of checking in with yourself acknowledging whatever your energy level is, with kindness, whether there's a pandemic going on or not. It is an important step in our everyday lives. And then also knowing that if your energy is low, you're not feeling that connection, that abundance, that purpose that drive that energy, that enthusiasm, that there are actually things you can do to fill your tanks, if you want to.
I'm going to share some of those ideas with you today.
Before I do, I should introduce myself to those who don't know me, Hi, I'm Brian. I'm a life coach and a weight loss coach. And I came to an understanding of all these energy levels and abundance in my life back in 2006-07, when I actually transformed my relationship with myself. I lost 50 kilos, and I've maintained that loss ever since. And now it's my mission to help other people transform their thinking change their habits, and achieve their goals, like losing weight for good for whatever else they want to do. So you can check out a bit more of my work and grab my 10 secrets to long term weight loss over at LiveMoreLife.com.au And while you're there, you might also want to check out my other videos and grab the worksheet for today's video. I've created a weekly planner for you to check in with your energy levels. And all of the tools and hints I'll be sharing with you today about how to improve your energy levels. So you can also find that link in the description.
So I was inspired to do this video today. Really just check in with everyone. When I was listening to a new podcast bye Berne Brown, an amazing teacher and researcher in the field of vulnerability and self care, etc. So check out her new podcast, 'Unlocking Us'. And in this podcast, she was talking about couples working together to come up with, what she calls a gap plan. An agreement about how families or partners can work together to support each other when one or more members is not operating at 100%.
You know, we all have these times in our lives when, you know, we're just not quite there. We've got pressures, we've got struggles, we've got drama in our life, we've got things going on. Maybe we have issues with our health or our mental health, you know just events in our life, and recognise that it's an impossible expectation to live at 100% all of the time. The human experience is a range of emotions and capabilities and energy. And I think this is an important awareness, not for just couples, but for everyone to have. You know, the reason why so many of us adopt healthier lifestyles - you know why we make changes to lose weight and get fitter - is to improve our energy levels. To increase our vitality in life, our connection to love and self worth and self confidence. To create a, create a sense of abundance, joy in our life. And so I think it's worthwhile to check in and see how much of that life you're actually experiencing.
This week, I'm suggesting that that's something you check in with yourself and do each and every day ask, "what is my overall operating level right now?". You might also want to do that at the end of the day, see if it shifts and changes. Where am I at today? Remember, it's important to acknowledge that not every day is going to be 100%.
We are all human. As I said, the human experience is to have a range of emotion, a range of energetic levels. And I fear that sometimes we're so busy in the rush, the chaos, the busyness of our lives, we're caught up in all of the drama, that we fail to notice that our own energy levels are low, they were running on empty. You know, it's like we're driving through the course of our lives with the fuel light on. And I see so many people not realise that that's the case until they collapse. Until there's an event that makes them stop or they reach burnout. I don't want that to happen to you.
Personally, it doesn't do us any good and doesn't do any good to any of the people around us in our lives. So it's okay not to be 100% all the time.
It's also important to recognise, I think, that life is so much easier so much grander, so much richer when you're feeling that sense of abundance. When you're connected to a motivation and enthusiasm and purpose in life. And the good news is there are steps you can actually take to increase your sense of abundance. You can change your energy levels by learning how to refill your own energy tanks.
Think about all those things in your life that do lift your spirits. That do rise you up. that connect you to motivation and energy, enthusiasm and drive and purpose. Connect you to love and connection itself. What things do you already know? That actually help you feel your tanks. Have you noticed how much more you've got to give, and how much more generously and selflessly we can give it when we're feeling abundant. When we're feeling like we are looking after ourselves.
I've always loved this idea of being able to give from abundance, from overcapacity. When we fill up our own tanks, we've got this extra energy and love and, and vitality to spare, to spill over to others. And we can just give it without any expectation of return, without any need from anyone else. We can do it without draining our own levels. Without exhausting ourselves or ending up in resentment, or regret or remorse.
So if you know some ideas about how you like to fill your own tanks, what lifts you up? I'd love for you to share with me, let me know in the comments message me back. Let's share these with everyone.
And of course to help you I want to share some of the tools that I've found that have been helpful for me. That have worked for myself in my own life, and some that I've shared from some of my clients that have worked in their world, too. So, in no particular order, let me share some ideas with you today. And again, you'll find all of these in the worksheet. So don't forget to download it if you need it.
One of the really fun ones that one of my clients came up with this week was dressing up for myself. You know, it's easy at the moment perhaps when we're working from home or just in the office to not feel like we want to or need to put in the effort to look after our grooming or self care, or dress etc. So have you ever noticed how good it feels when you put in an outfit that just feels good for you? Not to impress anybody else or for anyone else’s adulation or appearance, (although those are fun). But just that it feels good to you. I really do think it can shift your energy levels when we make the effort, just for ourselves.
Another client of mine thought about doing a fashion parade from her wardrobe. This is a fun thing to do, by the way, when we're losing weight and progressing in our health and weight loss journey, is to check in with our wardrobe. I know so many people have a range of sizes in there. So let's see what fits. Let's get rid of anything that's too big. That we've outgrown. It's gotten too loose now. Give it too charity, let someone else enjoy it, sell it on eBay, throw it out. Let's get it gone because you never need it again. Then let's see how far can you go? What can you get into? What's next that you might like to get into? Can you have a little fashion parade for yourself in your wardrobe?
Or can you simply clear out the clutter? Can you take one shelf for one drawer one surface, just tidy it up? Just clean it. It's amazing how different it can feel. And to just have one less thing, hanging over us, occupying our visual field and dragging us down. So can you clear the clutter?
One of my favourites is actually reading positive affirmations, quotes or sayings. I find that as I look through ones that really speak to me, it shifts my energy, my intention, and reconnects me to my motivation and my drive. And if you'd like those, consider following me on my Facebook page, or follow me on Instagram (@livemorelifecoaching). Were I actually share lots of those, and have some ideas about sharing even more. But I've been sharing one a day on Facebook for quite a long time, and I'm making more of an effort to do so on Instagram, as well. I always like to share the ones that are meaningful in my life. And I'm also considering sending these daily to my email list. So if you'd like to get on my list, simply download any of the worksheets or the 10 secrets to long term success, you'll get on that list.
If this is something you'd like - you'd like to hear my daily inspirational quotes, get a daily dose of, you know, inspiration, motivation and self awareness - then, let me know it's something I'm considering starting very soon. So let me know if you'd be interested in that. So positive quotes, sayings, inspirational thoughts.
What about getting outside, getting into nature. Getting into the garden, reconnecting with nature. It's been shown to improve your mood. What about growing something like even just herbs on a windowsill, or you nurture a pot plant.
What about trying new recipes. Try something new and exciting, interesting and different. Or perhaps try something like an old favourite that you haven't had for a long time. Can you get out of your routines, just shifting it up. shifting it up is all you need to reinvigorate yourself.
Other ways to fill your tank include breathing. Even three deep breaths can be shown to lower your levels of cortisol, the stress hormone in your body. To increase your levels of dopamine, serotonin - the feel good chemicals.
Meditation, yoga, stretching, a dance or other forms of physical movement. Can you try a new workout? Can you dance like no one's watching? Can you put on your favourite song?
Can you strike a powerful pose? Even like this - hands on hips standing up straight, chest out, open it up, breathe deeply. Interestingly, physically moving our muscles has been shown to shift the neurotransmitters that our brain produces. You can make yourself feel better, more confident, stronger, more powerful, just by choosing a powerful pose.
Speaking of movement, can you do a workout? Can you play Can you have fun? Can you go for a run or walk or ride? Can you get your heart rate up for just a few seconds? Interestingly, doing something like shadow boxing, or star jumps or running around on the spot for even just 60 seconds can dramatically improve your mood. Can you work out at an intensity, even just for 30 seconds, 60 seconds, 90 seconds in a way that forces your brain to lose focus on all of the mind clutter. Just being on here, living right now. It really works.
What about listening to music? I know that music for me really cuts through any of the crazy stuff that gets in my head sometimes. It helps me get right through to my emotions. It can totally change my mood calm me down, lift, lift me up. Change my energy levels.
Can you listen to an audiobook or a podcast that inspires you? That encourages you to dream bigger or do more? Can you watch a YouTube clip or a video about an inspiring story or a topic of interest to you? Even something that's funny or amusing for just a couple of minutes. You know, you need to watch some cute animal videos for just five minutes. (Set a timer if you're going to do that).
What about hanging out with your future self. Just imagine, now, what if your best version of you showed up? What would that be like? What would be different? What would they say to you? What would they think about you? What advice might they give you? Can you hang out with you, in the life that you want to be creating?
I saw this other idea, another quote the other day about, (and I'm paraphrasing it now), but it's about this idea of thinking of your future self, smiling and chuckling looking back at you with soft eyes. And chuckling away this idea that you think this is all drama and chaos and negativity at the moment? You have no idea how successful you're going to be - how amazing you already are. Your future you knows it. Can you reconnect?
Just thinking about future may chuckling it just makes me smile. And by the way, smiling is one of the things. Can you just allow yourself to smile? It actually improves your mood.
Other ways to fill your tank, gratitude. Make a list of all of the things that you're really grateful for in your life at the moment. And in fact I encourage you to fill a whole page. Write down as many as you can think of. Go past the obvious.
What about or what inspires you? What lifts you up? What encourages you to imagine greater, better, more amazing things? Can you connect with the awe of your existing life? The existing world and universe that we live in is amazing.
Can you find connection with others. Can you think about or reach out or talk to loved ones, family members, old friends. And connection can happen even just in our mind. Can you remember fun times, things you loved and enjoyed things you're anticipating doing in the future?
Can you make a list of your own accomplishments? Think about all of the challenges that you've overcome in your life. Think about all of the things that you've achieved. Even just the basics, like learning how to walk, talk, to write your name, to make a cup of coffee, to learn how to scroll through Facebook for seven hours. What have you accomplished in your life, in your caring for others, in your family. What have you accomplished for yourself? Reconnecting with your essential accomplishments reminds us of our power. We are creators in this universe. We get to do things when we choose to put our mind to it.
Speaking of getting things done, can you get one thing done? Having a sense of accomplishment right now! Can you break any tasks before you down into smaller and smaller pieces? What are the things that feel easy? That're just totally doable to do. Can you just do them? Just do one. Just get one thing done. I often love choosing just something simple like cleaning the dishes or wiping down a counter or doing a load of washing. Something simple. Some simple chore that I can do, but just gets one thing done. It gets you a sense of accomplishment. You could do one thing right now.
Can you give yourself a break? Can you recognise that sometimes when your energy levels not so high, that maybe you don't need to achieve everything. Can you delegate? Can you ask someone else for help? Can you put some things aside to later. What can be put off? What's not necessary?
Speaking of help, can you give help? Can you help someone else? Can you volunteer? Can you help a neighbour? What can you do for others? Contribution also fills us up.
And finally, can you also just come to acceptance that there are some days that will be different from other days. Sometimes your energy levels will up, be up and sometimes they'll be down. Can you just give yourself a break and recognise that you don't have to be 100% all the time. If you want to increase your energy levels, increase your abundance, increase your enthusiasm and vitality in life - you can. But you don't have to. It is up is up to you.
Remember, of course, that if low energy levels or low mood do become chronic for you. You find that taking these actions doesn't change it. Then remember that it might also be appropriate to have a discussion with your health professional, like a doctor that might be in order to see if there's not something else going on.
I really hope these ideas help you. And if you don't remember them, well that's okay, just download the worksheet. I've also included in there a full week's worth, a couple of pages to fill out every day. So of course, there's space to make your own "Fill up my tanks" plan. Your own list of what works for you. And then each day, I encourage you to fill out the questions. I said at the start of each day ask: Well, what is my number today? What is my operating level? What percentage am I at today? What are my goals? What are my challenges? What's my plan for overcoming them? And what's my 'fill up my tanks' plan? I've left you space to put in three things you could do on any given day, each day.
Now I'll also encourage you to reflect back at the end of the day. To look back on your day and go, well, what's my energy level, now? What is my operating level right now? And what caused it to increase or decrease throughout the day? What worked? Where did I succeed? Why do I want to keep doing? What didn't work? What did I learn from that?
Because I know gratitude helps. I've included that three things that you're grateful for each day. Now the reflection and intention part comes from my worksheet in the daily and weekly exercise and food planner. It actually comes from video 66 from April about Planned Indulgences. So you can check out that video if you want to learn more about it, and download that worksheet as well. Video 66 planned indulgences.
So I really encourage you this week to ask yourself, check in with your levels, acknowledge where you're at, to have a plan ready to go for how to fill up your tanks should you wish to, and then monitor what works, what doesn't. So that your plan just gets better and easier as you progress through this life. As you evolve through this journey.
And I'd really love for you to share with me. So let me know in the comments or hit reply... How will you care for yourself this week? How are you filling your tanks where you need to?
Now, if you do need more help improving your vitality or connecting to increasing the abundance in your life, then let's have a conversation. That's where coaching really can help. That's where we support you to do those things. So head to LiveMoreLife.com.au and request a free consultation. You know, so often in life, we get into these habits that undermine our sense of well being. And so often, we can't even see them because we're too close to it. So that's where having a coach check in with you and talk about what's going on, can help reveal where the changes need to happen. We can look at what's holding you back. And of course, you can draw in my experience about helping people change those unhealthy habits. I really do believe you can have the life the results you want, even in these trying times.
So if this has been helpful for you make sure you give me a like, give me a heart. And if you're watching from YouTube, or on my video blog, make sure you hit subscribe so you get notified when every new video goes live. Of course, if you know someone who might be helped by watching this video, getting these ideas, getting those hints and tips, then please tag them in the comments. share the link with them, let them know.
Until then, acknowledge where you're at, look after yourself, fill your own tank. Let me know what works for you.
Have an amazing day. And I look forward to talking with you again soon. Bye for now.
Transcribed by https://otter.ai
After losing my 50 kg I've made it my mission to help others transform their minds, overcome emotional eating and create the life they want to be living.