How to Not Be Drained of Energy When You’re Anxious or Overworked
Several weeks ago, I sat at my desk literally propping my head up, willing my eyes to stay open and completely drained of energy. All I wanted to do was fall asleep, which surprised me because I wasn’t getting less sleep than normal.
So what was different?
I realized my mind had been heavily processing more decisions and changes: updated strategic plan, new goals, new team members, new kids’ schedules, a small but complex construction project at home.
As a result, priorities were slipping. I didn’t have the energy to be fully present and patient in relationships. And I didn’t have much energy for thoughtful prayer. Because I was so drained of energy, I could not invest in these things that are so important to me.
When your energy is depleted, there are some clear signs. Those include:
- Feeling significantly more tired.
- Waking up in the night with thoughts racing.
- Mentally checking out of the present moment.
- Being irritable or impatient.
My friend and client Isaac has seen these signs over the past 90 days. Many evenings in the past month, he’s found himself sitting at the kitchen table, legs propped on a chair, television on in the background, scrolling through messages on his phone. He has been too tired to engage in something more meaningful and too consumed by his work to let go. Because of that, his priorities have slipped — in his case, it’s his health and wellness.
Have you been there? Difficulty sleeping? Checked out of the moment? Pulled to your phone for a hit of dopamine? Exhausted?
Anticipating the Storm that Will Drain You
Isaac saw this coming. He was stepping up from a big to an even bigger responsibility at the global med-tech company where he works. And changes were underway inside the company.
We reflected on what he could have done four months ago to protect himself from the coming storm. These were the four proven ideas we came up with to minimize the drain of emotional and physical energy.
- Set a physical goal. One saving grace for me in the past month that I’ve been drained of energy has been my focus on running the Grand Canyon from rim to rim next month. In addition to this goal, I have friends running with me to hold me accountable and a plan to follow to be ready. Getting out to train for this goal has forced me to make better decisions about sleep, eating, and exercise. As we reflected, it occurred to Isaac that he’s often had a fitness goal — an event or challenge — but he hasn’t for the past four months. Since he hasn’t had a goal for physical energy, he has let it slip.
- Protect white space. Isaac also realized that, while he had time blocked on his calendar to reflect, plan, and get caught up, he allowed that time to be used for urgent matters. In the moment, he was quick to rationalize why some crises or demands needed to come before his planning and processing. As a result, his margin slid away and he was processing decisions and changes nearly every moment at work. But these decisions and changes tax his cognitive load, making it difficult to prioritize and focus. Block time to think and restore…and protect that time.
- Divide and conquer. Isaac is a very successful and effective executive, but he told me he missed a chance to thoughtfully delegate. As the past four months unfolded, he rationalized why other people weren’t in a position to help him. Had he pulled together colleagues four months ago, though, he could have said, “Team, we have several changes and challenges coming at us in the next four months. Let’s determine how we can best help meet the demands we’re facing. We will all benefit by having less stress, better outcomes, and a stronger foundation for the future.”
- Seek sound counsel. Isaac has a strong internal board of directors that includes his wife, his parents, a mentor at work, and a few close friends. He leverages them to release his stress, process difficult decisions, and gain encouragement. These people know him well enough to know when to just listen and when to give advice. They also support and value him for who he is, not for what he achieves. This creates psychological safety to be vulnerable and truly let go.
These approaches have helped me get back on track with my energy level as I process new decisions and changes. If you are drained of energy, I hope they help you too.
What anxiety or workload is draining you right now? What will you do to minimize the drain and protect your priorities?
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