Ever feel like you’re stuck in a loop of low energy and low mood, and no matter how much you want to break free, you just can’t seem to muster the motivation? It’s a tough spot, and it often feels like you’re losing out on life’s best moments.
“My energy levels have been low and this has made me feel quite low in mood and in motivation. This has stopped me from doing things with my wife and family. I now feel that I’m ready and committed to do something about this, which will hopefully improve my long-term physical health, my mood and my low body image.”
The Frustration of Low Energy: When Motivation Feels Out of Reach
You’re not just tired; it’s deeper than that. It’s waking up already feeling drained. It’s wanting to be present with your family but feeling like you’re just going through the motions. It’s knowing what you want to do but feeling like your body and mind aren’t cooperating. It’s not just about getting through the day; it’s about missing out on living fully.
Low energy and low mood can become a self-perpetuating cycle: the less energy you have, the less motivated you feel, and the less motivated you feel, the less likely you are to engage in activities that could boost your mood and energy. It’s a loop that can leave you feeling stuck and disconnected from the things and people that matter most.
The Mistakes That Keep You Stuck
It’s tempting to think that more coffee, a crash diet, or even a surge of willpower will be enough to pull you out of this rut. But the reality is, these quick fixes only offer temporary relief—if they help at all. Here are some common mistakes that can keep you stuck:
- Ignoring the Root Causes of Fatigue
Often, we treat the symptoms of low energy rather than addressing the underlying causes. Chronic stress, poor sleep, lack of proper nutrition, and hormonal imbalances are often the real culprits. You can push through for a while, but eventually, your body hits a wall. - Relying on Stimulants
Caffeine and energy drinks might give you a temporary boost, but they often lead to energy crashes later. Over time, your body can build up a tolerance, requiring more and more to achieve the same effect—leaving you in a cycle of highs and lows. - Overcommitting and Under-Recovering
Sometimes, when you do feel a burst of energy, you might overdo it, thinking you need to “make up” for lost time. But this boom-and-bust pattern can leave you feeling even more drained. Rest and recovery are just as important as action, but they’re often neglected. - Neglecting Emotional Health
Feeling low in mood isn’t just a side effect of low energy—it’s part of the problem. Depression and anxiety can manifest physically, and if left unaddressed, they can keep you stuck in a cycle of fatigue and inactivity. - Trying to Go It Alone
The “I should be able to do this by myself” mentality can be a huge barrier. It’s hard to see the way forward when you’re stuck in the thick of it. And when motivation is already low, trying to navigate it alone can feel overwhelming.
The Science: Understanding the Link Between Low Energy, Mood, and Motivation
It’s not just in your head—low energy and low mood are deeply interconnected. Chronic stress triggers the release of cortisol, a hormone that, when elevated over time, can lead to fatigue, disrupted sleep, and even weight gain around the abdomen . Low levels of serotonin, the “feel-good” neurotransmitter, are also linked to fatigue and low motivation .
Furthermore, a poor diet can exacerbate this cycle. Processed foods high in sugars and unhealthy fats can lead to blood sugar spikes and crashes, which only worsen mood and energy swings . Sleep quality is another major factor—sleep deprivation disrupts the balance of hormones like ghrelin and leptin, which regulate hunger and satiety, making you more likely to reach for comfort foods when you’re feeling low .
The Solution: Breaking the Cycle with a Deep Health Approach
Breaking out of this cycle requires more than just willpower; it’s about addressing the multiple factors that are holding you back. Here’s how a Deep Health approach can help:
- Nourish Your Body Properly
Start with the basics—fuel your body with whole, nutrient-dense foods that support energy levels and stabilize your mood. Think of foods rich in complex carbs (like oats and whole grains), lean proteins, and healthy fats from sources like avocados, nuts, and seeds. Incorporating plenty of fruits and vegetables provides the vitamins and minerals your body needs to function optimally. - Prioritise Restorative Sleep
Good sleep isn’t just about quantity but also quality. Establishing a bedtime routine, limiting screen time before bed, and creating a calm, dark environment can significantly improve your sleep. Better sleep leads to better mood regulation, improved energy, and a more balanced appetite. - Manage Stress with Mindfulness and Movement
Gentle, mindful movement like yoga or walking can reduce stress and boost mood without exhausting your already low energy reserves. Mindfulness techniques, such as deep breathing or meditation, can help you manage stress and improve your overall mental outlook. - Reconnect with What Energises You
Sometimes, low motivation stems from disconnection—from your values, your goals, or simply the things that bring you joy. Take small steps to re-engage with activities you love, even if it’s just a 10-minute walk or reading a chapter of a book. These small actions can have a compounding effect on your mood and energy. - Seek Support
You don’t have to do this alone. Whether it’s a supportive friend, a coach, or a community, having someone in your corner can make a world of difference. Coaching can help you create a personalized plan that addresses not just the physical aspects of health but also the mental and emotional barriers to change.
A New Way Forward: Deep Health Coaching
It’s time to break the cycle. With Deep Health Coaching, we look at the full picture—your stress, sleep, nutrition, movement, and emotional health—to create a sustainable path to better energy, mood, and overall well-being.
References:
- Adam, T. C., & Epel, E. S. (2007). Stress, eating and the reward system. Physiology & Behavior.
- Krystal, J. H., et al. (2002). Neurobiological basis of depression: An update. Biological Psychiatry.
- Ludwig, D. S. (2002). The glycemic index: physiological mechanisms relating to obesity, diabetes, and cardiovascular disease. JAMA.
- Taheri, S., et al. (2004). Short sleep duration is associated with reduced leptin, elevated ghrelin, and increased body mass index. PLOS Medicine.