Take Control of Your Energy: April’s Practitioner Guide

Laura’s Tips To Take Control of Your Energy

Feeling drained, overwhelmed, or running on empty? The way you manage stress and energy can make all the difference. Here are four simple, science-backed steps to restore balance and build resilience.

1. Reset Stress in the Moment

When stress spikes, your nervous system needs a reset. When stress goes unregulated it can build into something more chronic. When you notice stress rise, try:

• Box breathing – Inhale for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat 3-5 times.
• Take a break – Take 2 minutes to close your eyes, stretch, or step outside.
• Intentional movement – Shake out tension or take a short walk to shift your energy.

🧠 Burn it in: Each time you notice your stress rising, make it a habit to pause and use one of these quick regulators before moving on.

2. Protect Your Energy

To truly manage stress, you need to understand what drains you and take intentional steps to protect your energy.

• Understand your stress response – What does stress look and feel like for you? Do you go into overdrive (anxious, restless) or shut down (numb, disconnected)?
• Identify your biggest energy drainers – Notice what leaves you feeling depleted. Is it screen time, constant availability, overcommitting, or being in certain environments?
• Set a boundary – Once you know what drains you, set a boundary to limit your exposure. This could be a limit you set with others or a personal habit shift.

🧠 Burn it in: Reinforce boundaries with a simple, present-tense statement, like “I take my lunch away from my desk”, or “I don’t scroll after 9 PM”. When you notice the drainer, repeat your statement until the boundary becomes second nature.

3. Restore Yourself: Practice Soothers

Energy isn’t just about avoiding stress – it’s about actively restoring yourself. Soothers are habits that help regulate your nervous system and restore energy. Make time for:

• Intentional rest – Try restorative yoga, Yoga Nidra, or simply lying down with your eyes closed for 10 minutes.
• Active rest – Read, journal, or engage in a slow, grounding activity that doesn’t elevate your heart rate.
• Cultivating self-love – Treat yourself with care and kindness. A warm bath, a slow cup of tea, or a few deep breaths in nature are a signal to yourself that you are safe – and deserve to be looked after.

🧠 Burn it in: Build a ritual that feels restorative – whether it’s a few deep breaths in the morning, an evening wind-down routine, or a weekly self-care practice that’s just for you.

4. Grow Your Capacity: Add a Builder

To thrive under pressure, you need to increase your ability to handle stress in a safe way. Builders are habits that strengthen your ability to handle stress through controlled, healthy challenges. Try:

• Physical training – Strength training, cold exposure (like a cool shower), or deep breath holds – but work with a guide if you’re new to the practice.
• Challenge your mind – Learn something new, take a class, or step into an unfamiliar situation.
• Joy-building habits – Just 10 minutes of movement, dancing, music, or laughter can shift your energy and mood.

🧠 Burn it in: Each week, choose one small challenge that pushes you slightly outside your comfort zone – whether it’s a workout, a conversation, or a different way of thinking.

Journal & Reflection Prompts

Want to dive deeper? Reflect on these questions to help you take action:

• What’s currently draining me the most? Where can I set a boundary?
• What’s one small habit I can add daily to refill my energy?
• When do I feel most like myself? How can I do more of that? 
• How do I currently challenge myself in a healthy way? What’s one way I could expand my capacity? 

My Final Thoughts

Energy management is a skill – small, consistent shifts create real change. What’s one step you can take today? Pick it, commit to it, and say it out loud. Then – take action. Small shifts, done consistently, create real change.

Sonia’s Tips

Supporting Adrenal Health - The Key to Natural Energy

Our adrenal glands are designed to burst into action when we need them to deal with something threatening or demanding, like an urgent deadline, physical danger, or emotional stress. 

However, modern lifestyles, which often involve constant work pressure, poor sleep, and heightened emotional demands, mean these glands are being used too often, without adequate rest or recovery. Over time, this constant overactivity can lead to adrenal fatigue, where your energy reserves are depleted, leaving you feeling tired, burnt out, and unable to manage stress effectively.

Here’s how I would support them:

Prioritise Rest & Recovery

Getting 7-9 hours of quality sleep each night is essential for restoring energy and allowing the body to heal and recharge. Overstimulation from screens, stress, and excessive activity can make rest difficult, so it’s important to take breaks throughout the day, practice meditation, or engage in gentle movement to help the body transition into relaxation. Caffeine can also place extra strain on the adrenal glands, so reducing consumption, especially in the afternoon, can prevent energy crashes and support better sleep.

Eat to Sustain Energy

The foods you eat play a significant role in how your body maintains energy levels. Nutrient-dense whole foods, including healthy fats, proteins, and complex carbohydrates, help to sustain energy throughout the day. Processed foods and refined sugars can cause blood sugar spikes and crashes, leaving you feeling sluggish and fatigued. Staying well-hydrated also supports metabolic processes and hormone function, both of which are vital for maintaining energy balance.

Best Foods for Adrenal Health

Including healthy fats like avocados, olive oil, flaxseeds, and oily fish in your diet can provide long-lasting energy and support hormone balance. Slow-releasing carbohydrates, such as sweet potatoes, quinoa, and whole grains, help maintain steady blood sugar levels. Protein-rich foods, including eggs, lean meats, fish, lentils, and nuts, provide essential amino acids for sustained energy production. For snacks, opt for energy-boosting options like hummus with vegetable sticks, a handful of almonds, or apple slices with nut butter to avoid the mid-day slump.

Reduce Stress & Calm the Nervous System

Managing stress is key to maintaining steady energy levels. Deep breathing exercises activate the parasympathetic nervous system, helping to calm the body and promote relaxation. Gentle yoga and mindfulness practices encourage stress reduction and support emotional balance. Spending time outdoors—especially in green spaces—can lower cortisol levels and help reset the nervous system. Incorporating adaptogenic herbs into your routine can also provide natural stress relief and help your body adapt to daily challenges.

Vagus Nerve Stimulation Tips

Stimulating the vagus nerve can help regulate stress responses and support overall well-being. Practicing deep breathing exercises can activate the body's relaxation response, while humming and gargling engage the vagus nerve and promote calmness. Cold water exposure, such as splashing cold water on your face or taking short cold showers, can also help regulate stress and improve resilience over time.

Herbal Support for Energy & Adrenal Health

Certain herbs offer powerful natural support for adrenal function and energy restoration.

Lemon Balm (Melissa Officinalis) is well-known for its ability to support relaxation and improve mental and physical well-being. By helping the body transition into a restful state, it allows energy levels to recover more effectively.

Hops (Humulus Lupulus) has a calming effect on the nervous system, making it an excellent choice for those who struggle with stress-related fatigue. It helps regulate stress responses and reduces the physical and mental impact of prolonged stress.

Gentian Root (Gentiana Lutea) is particularly beneficial for those experiencing both physical and mental fatigue. Rich in magnesium, it supports natural energy production and helps combat adrenal exhaustion.

Hibiscus (Hibiscus sabdariffa) is packed with antioxidants that support circulation and combat oxidative stress, which can drain energy levels over time. By improving blood flow, hibiscus helps sustain long-term energy and vitality.

Alfalfa (Medicago Sativa) acts as a natural nutrient booster, providing essential vitamins and minerals to replenish the body. This herb helps support overall vitality by strengthening the body's ability to maintain energy throughout the day.

By making these small, intentional changes to your daily habits and diet, and incorporating stress management techniques, you can restore natural energy levels and feel more resilient in the long run.