Guest posting today is Sylvia DeMott, psychotherapist turned entrepreneurial mindset coach
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Do you spend a lot of time sitting down during the day? Do you finish work feeling drained, wanting to come home and numb out on Netflix shows rather than being present with those around you? If you answered yes to either of these questions, it’s likely that you could use some help managing your energy.
I admit that there are days when I come home and let my kids do screen time simply because I’m tired and irritable and need some time to chill out. I just don’t feel like I have more of myself to give to anyone. On the flip side, there are days when I come home feeling really good and balanced, and I have patience to enjoy what the evening brings, even if it isn’t all roses.
It’s not just how your day goes that impacts how you feel at the end of it. It’s also how you manage your energy throughout the day. You can be intentional about having rituals and routines that you engage in to release tension and negative emotions from your body. Here are some simple practices that you can start incorporating into your day without much extra effort:
- Set a timer and move after 50 minutes to an hour. Don’t wait until you’ve been sitting for several hours. Your body and mind need breaks to renew. Get up, take a quick walk, and stretch a bit. Research studies indicate that walking five minutes every hour can reduce lethargy and lift your mood. On the other hand, long hours of sitting can increase the likelihood of diabetes, obesity, and buildup of plaque in the arteries. If you don’t have 5 minutes to walk, even two will help. I personally keep a yoga mat and trigger balls under my sofa at my office. I’ll do some yoga stretches in between sessions and also sit on the trigger ball to reduce tension in my glutes. I also really love walking with my arms stretched out above my head. It looks a little weird but feels empowering!
- Use visualization techniques to create protective boundaries around your personal space. I find this practice really important when I’m meeting with clients throughout the day. Visualize a protective bubble or healing light that surrounds you, serving as a boundary to keep other people’s emotions and energy from seeping into your personal sphere.
- If you find that you’re emotionally or physically drained after meeting with someone, you can do a ritual cleansing exercise. Try visualizing a cleansing waterfall running through you, removing any heavy energy or emotions. If it’s the end of the day and you’re at home, you can also take a shower with the intention to cleanse your body and also remove any draining or negative energy from your aura.
- Spend a few minutes sitting with your eyes closed, saying “release” with every breath out. Notice where you feel tension in your body. Is your jaw clenched? Are your shoulders tight and scrunched forward? Is the space between your brows furrowed? Intentionally breathe into those areas and release them. Don’t wait until it’s built up excessively to do this. Taking even thirty seconds after hanging up from a stressful call to intentionally release tension with every breath can help you feel more balanced as the day goes on.
- Willing hands. If you’re feeling angry or irritable and it’s impacting your effectiveness, consider doing willing hands. It’s a technique that I learned as a DBT (dialectical behavioral therapy) therapist that helps you reduce your anger. The premise is that when we’re angry we naturally create fists with our hands. With willing hands, you’re doing the opposite. It’s a lot harder to stay angry when your hands are in an open position. So, if you’re sitting, place your hands on your lap and turn them over so that your palms are facing up. The trick is to be able to catch yourself so that you can remember to do this. It helps to write “willing hands” on a post-it and practice it when you’re not angry.
These rituals and techniques that I just shared with you may sound “woo-woo” or really simplistic, but that doesn’t mean they aren’t powerful. If we really want to feel energized and open throughout the day, we need to be intentional about it.
- Incorporate regular breaks into your schedule
- Move your body regularly
- Have simple visualization and breathing exercises to protect and release unwanted junk
As a result, you’ll feel so much better at the end of the day, and you’ll be more present for the people and experiences that are important for you.
A note from Kate:
Do you already incorporate any of these practices into your day to day life? Or perhaps you have something else to offer? Do let us know. And don't forget to visit Sylvia for her FREE Three Mindset Traps, as well as many more insightful posts - see below.
ABOUT SYLVIA DEMOTT: Sylvia DeMott is a psychotherapist turned entrepreneurial mindset coach. She helps women entrepreneurs who never feel like they're measuring up get out of their own way so that they can grow their businesses and still live their version of a good life. Sylvia lives in Rochester, MN with her two school-aged kids and their cat, Lavender. She's a voracious reader, loves to stay physically active and enjoys traveling the world to experience different perspectives.
Download her Three Mindset Traps at sylviademott.com
Connect with her on her Blog, Facebook and Instagram.