Ever feel like your bed has become a trap? Like no matter how much sleep you get, you wake up feeling like you’re dragging a weight around? It’s not just the tiredness; it’s the sadness, the lack of motivation, and the missed opportunities for fun and connection. You’re not alone in this struggle.
“I find that my energy levels are pretty low all the time. I feel that this depresses me, which then in return makes me not want to leave my bed or do anything fun.”
The Frustration of Feeling Stuck: When Every Day Feels Like a Battle
Waking up exhausted isn’t just about needing more rest. It’s about feeling disconnected from the world and yourself. It’s that crushing sense of being left out, knowing there’s a life you want to live but just don’t have the energy to engage with. Simple joys—going for a walk, meeting friends, or even getting up to start your day—feel like monumental tasks. You’re tired of being tired, but the cycle feels impossible to break.
This isn’t laziness or a lack of willpower. It’s a complex web of low energy, low mood, and the struggle to motivate yourself when even the basics feel like too much. And it’s so easy to get trapped in a loop: the lower your energy, the worse your mood, and the harder it is to get going again.
Common Mistakes That Keep You in the Cycle
We often look for quick fixes when dealing with low energy and mood, but the truth is that the real solutions aren’t always as simple as a good night’s sleep or a cup of coffee. Here are the most common missteps people make:
- Over-Relying on Rest and Sleep
When you’re exhausted, it’s natural to think that more sleep is the answer. But sometimes, it’s not just about sleep quantity; it’s about quality, and there’s more to boosting energy than simply staying in bed. Oversleeping can actually make you feel more lethargic, creating a sluggish, unmotivated state that’s hard to shake off. - Skipping Nourishing Foods
When your energy is low, your diet often suffers. It’s easier to grab quick, processed foods that give you a temporary energy boost but ultimately leave you feeling worse. A diet high in sugars and refined carbs can cause your blood sugar to spike and crash, worsening both your energy and your mood. - Avoiding Movement
When you’re feeling down, exercise feels like the last thing you want to do. But physical activity is one of the most effective ways to lift your mood and increase energy levels. Even light activity, like a 10-minute walk, can boost endorphins, helping you feel more alive and capable. - Isolating Yourself
Low mood often leads to isolation, which only amplifies feelings of depression and lethargy. Social interactions, even light ones, can energise you and provide the mental stimulation you need to break the cycle of staying in bed and avoiding life. - Thinking You Can Push Through It Alone
Many people try to muster up the motivation by sheer willpower, but when your mood and energy are consistently low, it’s like trying to pull yourself out of quicksand. Without the right strategies and support, it’s all too easy to sink deeper.
The Science Behind Low Energy and Mood: Understanding the Role of Stress and the HPA Axis
Low energy and persistent low mood are often tied to the body’s stress response, particularly the hypothalamic-pituitary-adrenal (HPA) axis. This complex system regulates your body’s reaction to stress and controls many processes, including mood, immune function, and energy levels. When you’re under chronic stress, your HPA axis can become dysregulated, leading to increased cortisol production—the hormone that keeps your body on high alert . Over time, elevated cortisol can suppress thyroid function, disrupt sleep, and reduce your ability to manage blood sugar levels, creating a perfect storm for low energy and depression .
Moreover, stress and HPA axis dysfunction can affect the balance of neurotransmitters like serotonin and dopamine, which are critical for mood regulation. Low levels of these neurotransmitters can leave you feeling perpetually down and unmotivated, making it even harder to engage in activities that could help you feel better .
Breaking the Cycle: A Deep Health Solution to Reclaim Your Energy and Mood
The good news? You can break free from this cycle, but it requires a holistic approach that addresses the root causes, not just the symptoms. Here’s how Deep Health Coaching can help you reclaim your life:
- Rebalance Your Nutrition
It’s time to nourish your body with foods that sustain your energy and stabilise your mood. Start with small, manageable changes like adding more whole foods—think vegetables, lean proteins, and healthy fats. Swapping refined sugars and processed snacks for whole grains and fresh fruit can keep your blood sugar stable, helping to prevent those dips in energy that drag you down. - Prioritise Movement—Even in Small Amounts
You don’t have to hit the gym hard to see benefits. Start with light movement that feels manageable, like stretching in bed, a gentle yoga session, or a short walk around the block. Movement helps boost your mood by releasing endorphins and can gently lift you out of that funk without overwhelming you. - Focus on Quality Sleep, Not Just More Sleep
It’s not about sleeping longer; it’s about sleeping better. Create a bedtime routine that signals your body it’s time to wind down—dim the lights, reduce screen time, and perhaps try some light reading. Consider what might be affecting your sleep quality, from stress to late-night snacking, and address those factors one by one. - Engage in Stress-Relieving Activities
Chronic stress is often at the heart of low energy and mood. Activities like mindfulness, meditation, or even simple deep breathing exercises can help regulate your HPA axis and reduce cortisol levels. This can improve your mood, support better sleep, and boost your overall energy. - Rekindle Social Connections
Start small—text a friend, join a group class, or just spend some time with family. Social connections are powerful for improving mood and energy levels. Humans are social beings, and reconnecting with others, even in small ways, can lift your spirits. - Get Support to Navigate the Journey
Working with a coach who understands the complex interplay of nutrition, movement, stress, and mindset can be a game-changer. A supportive environment that tailors solutions to your specific needs can help you make sustainable changes without feeling overwhelmed.
A Path to More Energy, Better Mood, and a Full Life
It’s time to break free from the bed, the fatigue, and the low mood. With Deep Health Coaching, you’ll find a holistic, supportive path to reclaiming your energy and joy in life. You’re not just treating symptoms—you’re addressing the root causes, making lasting changes that impact your physical and emotional well-being.
If you resonate with this and are ready to reclaim your energy and mood without extreme measures, I’m looking for a few dedicated individuals ready to make a change. Reach out to learn more and receive 2 weeks of free coaching to see how Deep Health can work for you.
References:
- McEwen, B. S. (2008). Central effects of stress hormones in health and disease: Understanding the protective and damaging effects of stress and stress mediators. European Journal of Pharmacology.
- Smith, S. M., Vale, W. W. (2006). The role of the hypothalamic-pituitary-adrenal axis in neuroendocrine responses to stress. Dialogues in Clinical Neuroscience.
- Walker, M. P. (2009). The role of sleep in cognition and emotion. Annals of the New York Academy of Sciences.