In today’s fast-paced world, it’s easy to feel like whatever you do isn’t quite enough. From work and family, to personal commitments and more, there’s a reason you may be feeling exhausted, burnt out, or even overwhelmed.

We are sharing seven techniques that can help you eliminate those feelings that come with exhaustion. If you’re looking to add some balance to your life and feel more energized and vibrant, these seven techniques are for you.

1. Prioritize Quality Sleep. 

It should be no surprise that sleep tops our list. After all, if you want to wake up feeling refreshed and recharged, adequate quality sleep is a must. Because it’s essential for both physical and mental rejuvenation, adults should aim to get seven hours or more sleep each night. 

Want better sleep? Create strong sleep habits or sleep hygiene, like going to bed at a consistent time. Create a comfortable sleep environment that makes going to bed comfortable and relaxing. Before bed, you’ll also want to limit screen time and caffeine.

2. Stay Hydrated.  

How much water are you getting each day? Fatigue and low energy levels can be caused by dehydration. So make a conscious effort to drink water throughout the day. 

To help you stay hydrated, carry a reusable water bottle with you to sip on throughout the day for convenience. For a little extra taste, try adding fruits like lemons, limes, berries, or even cucumbers to water. 

3. Focus on Well-Balanced Nutrition. 

Focusing on a balanced diet rich is key to keeping energy levels up. Nutrient-dense foods, like whole grains, lean proteins, fruits, vegetables, and healthy fats can help you feel energized.

Keep fresh fruits and veggies on hand for snacks on the go, and pass on sugary snacks and processed foods, which can lead to energy crashes. 

Have a plan in place for meals. Whether it’s meal prepping or a meal plan – you’ll be less likely to splurge on unhealthy options. 

4. Manage Stress Effectively. 

It’s no secret that stress can deplete your energy and lead to burnout. Not to mention, chronic stress has the potential to take a toll on your physical and mental health, leading to heart problems, digestive issues, depression, and more. So while stress is a natural occurrence that everyone experiences, finding ways to manage chronic stress is important for your overall well-being. 

To help you relax, go for a walk, focus on deep breathing or meditation, try a yoga class, or talk it out with a friend or professional. 

5. Set Boundaries and Learn to Say No.  

Want more energy? How about more downtime? Setting healthy boundaries and learning to say no are essential skills for preventing exhaustion. Don’t over-commit yourself or your time and do more of the things that make you happy. 

Realizing that self-care is essential for your wellbeing, will help take some of the guilt out of saying no. And, if saying no is hard for you to do on the spot, buy yourself some time by offering to get back to the person. By adding in a little distance, you can weigh the pros and cons of the commitment and make a choice that’s better for you.

6. Engage in Regular Exercise. 

How much exercise are you getting? Per CDC guidelines, adults should be getting two days of strength training and 150 minutes of moderate-intensity physical activity a week. In addition to boosting your energy levels, exercising consistently comes with a host of other benefits too— from your health to how you look and feel. 

Too tired to sweat it out? Start small and don’t feel like you have to do it all in one go. Start by adding in convenient workouts you like to do to your routine, like brisk walking, jogging, swimming, whatever will be easier to maintain. 

7. Connect with Nature.

Want to escape the hustle and bustle of daily life? Spending time in nature can have a profound impact on your energy levels and your mental well-being!  

Nature is everywhere! To experience the benefits, take a walk in the park or head to the woods for a hike. Even sitting by a body of water can help you recharge your energy and gain a fresh perspective too!

Sometimes when you’re already feeling exhausted, just getting started to do anything can feel more like climbing a mountain. Luckily, our Cup + Cap Combo – Refresh + Recharge is off to the rescue. Featuring Zest+ Happy Lemonade and MAX+ Energy Caps, this combo could be just what you need for off-the-charts focus and no-crash energy to help you get the most out of your day. 

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