Three Hacks to Boost Your Energy in Times of Stress and Pressure
Great leaders energize people. They exude energy.
No exceptions.
Consider the great leaders you know. They inspire. They create. They envision. They move and motivate followers. They dream and plan but above all they act. Otherwise, how could they lead?
The Bible knows something of this leadership characteristic.
Although Moses was one hundred and twenty years old when he died, his eye was not dim, nor his vigor abated. (Deuteronomy 34:7 NASB)
Then the children of Judah came unto Joshua in Gilgal: and Caleb said unto him … “As yet I am as strong this day (at the age of 85) as I was in the day that Moses sent me: as my strength was then, even so is my strength now, for war, both to go out, and to come in. Now therefore give me this mountain…” (Joshua 14:6 – 7 KJV)
Does that mean only high energy people can thrive as pastors or leaders? Further, to complicate matters, times of stress and overwhelming challenges and responsibilities can drain anyone’s energy to dangerously low levels.
How to Boost Your Energy
So how do leaders maintain their dynamism and energy while fighting the constant stresses, strains and pressures that leading a church or other organization demands?
Those are question I’ve been forced to address in my own life. I prefer at least 8 hours of sleep nightly. I’m not an early riser, either. You could stay at my house a very long time and never see me up at 5:30 am!
Yet, God has enabled me by His grace to create a successful, rapidly growing multi-site counseling business with a dozen employees while completing a PhD and publishing a book. I find time to visit my 11 grandchildren regularly, too!
So, no, leadership isn’t reserved for the energizer bunnies of the world. However, especially if you’re not a naturally high-energy force of nature (like me), you can learn to leverage your natural energy level.
You may have your own techniques, but here are three hacks I use to energize myself, get it all done, while staying healthy, happy and passionate even during times of stress.
The natural thing to do when we feel overwhelmed: grab sugar, gulp caffeine by the gallon, plop down on the couch, skip the gym. I challenge you to use my personal best three hacks instead.
My #1 Energy Hack: Get Enough Sleep
Sleep needs vary somewhat. Experts generally recommend 7 to 9 hours nightly. I aim for eight hours per night; a little more after particularly stressful weeks. Less than that and I just don’t function well.
Science backs this observation. We know proper rest benefits brain function, keeps us sharp, reduces errors, and keeps our immune system functioning at its best. During sleep, our body cleans away toxins from the brain.[i]
But did you also know that lack of sleep increases emotional reactivity and depression?
Simple fact: get sufficient sleep to feel better and increase your energy.
My #2 Energy Hack: Get Some Exercise
We all use shortcuts. When overwhelmed with too much to do, many try an unhelpful shortcut. We cut back on the most effective energy enhancer we have: exercise.
I personally aim for 5 to 6 hours of exercise per week on a regular basis. I recommend exercise to my counseling clients who are struggling with anxiety or depression, or simply working on better stress management.
Exercise reduces stress hormones (like adrenaline and cortisol) while increasing endorphins. Endorphins contain natural pain killing and mood enhancing effects. Exercise generally improves the quality of sleep as well.[ii]
My #3 Energy Hack: Eat Healthy Food
I went through some personal health coaching a few years ago and found out the real meaning of the word SAD: Standard American Diet. Perhaps the SAD diet and stress work hand in hand. We eat junk on the run!
Food is fuel. We wouldn’t put less than the recommended quality of fuel in our cars gas tank and expect it to run right. Yet we often do exactly that with our bodies. Interestingly, some foods help specifically with stress management.[iii] In any case, you can energize yourself by following a healthy, well balanced diet.
Establish the habit of healthy eating. It really doesn’t take extra time plus you avoid the energy crashes most junk foods cause. Of course I do have desserts and some unhealthy things! I try to minimize the frequency, though.
Rocket Science?
I hope you didn’t start this article expecting some rocket science or secret formulas! I realize you’ve heard it all before: rest, exercise, eat right.
Here’s the thing though. As both a psychologist and a person who cares about your leadership and influence, I can’t suggest any better hacks to boost energy and manage stress than those three.
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[i] Retrieved January 16, 2020 from https://www.sleepscore.com/how-to-rest-your-way-to-less-stress/.
[ii] Retrieved January 16, 2020 from https://www.health.harvard.edu/staying-healthy/exercising-to-relax
[iii] Retrieved January 16, 2020 from https://www.longdom.org/open-access/nutrient-and-stress-management-2155-9600-1000528.pdf.
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