By Tara Heeney, DO, family medicine

I think of energy as the power and stamina we have to live our daily lives. It’s physical, and it’s mental. Poor physical health can be emotionally exhausting, and vice versa — when your mental or emotional health is suffering, it can make you feel physically exhausted.

We all want to live full, meaningful lives, but it’s hard when we don’t have the energy to do so. Poor sleep, poor nutrition, and mental stress — from overwork, overcommitment, and overuse of social media — can drain our batteries. Winter gloom can make it worse, leaving us feeling lethargic or even depressed.

But this time of year can be energizing, as well. A new year can renew our motivation to make changes that boost our energy. Before your calendar fills up, think about what you might do differently this year to embrace the days ahead with a little more bounce in your step.

Quick energy

One of the best pieces of advice I received when I moved to Portland was to get outside — even in winter, even in the rain. Investing in good rain gear and getting out there can be a major mood and energy booster. For a quick lift when you’re feeling especially listless, you also might listen to an upbeat song, cuddle your kitty, strike a yoga pose or make an SOS coffee date with a friend.

Sustainable energy

While quick fixes can top off your tank when you’re running low, a strong, sustainable energy grid will power you for the long term. Here are six strategies to help you fortify your power grid.

1. Prioritize sleep. Sleep is a must for good energy. If your sleep routine needs a tune-up, here are 17 tips to get you back to sleep.
2. Stay active. Physical activity — whether it’s lifting weights, walking, hiking, cycling or whatever you enjoy doing — is like plugging yourself into a charger. Even on days when getting off the couch seems like too much work, I find that if I can just get up and start moving, I feel better in minutes. And doing that on a regular basis builds stamina for the long run.
3. Eat better. Food is fuel, and fueling your body with real nutrients — not just sugar — has a huge impact on your energy levels.
4. Set limits. Giving yourself permission to delegate, say no, and turn off social media can help you avoid burnout and save your energy for the things you need to do, as well as the things that fulfill you.
5. Avoid energy ruts. Some of the things we do when our energy is low can deplete our energy even further. These include drinking alcohol excessively, spending too much time on social media or watching the news, and sitting around isolating ourselves in our homes all winter. Don’t get stuck in these ruts.
6. Address medical causes. Many medical conditions, both physical and mental, can affect energy. So can medications, including some that are used to treat anxiety, depression, high blood pressure and high cholesterol. If your energy level feels lower than usual for more than a couple of weeks, or if you feel severely fatigued, please see your health care provider. We can help figure out what’s going on and come up with a plan to address it.

Everyone struggles with low energy from time to time. These six strategies might not seem revolutionary, but they’re a good reminder that there’s a lot you can do to boost your energy and feel better. Choosing one area that you might be neglecting, and resolving to work on it, could be a surprisingly energizing step toward living your best life.

In the meantime, spring is just around the corner, bringing more daylight, new growth, warmer temperatures and brighter spirits. Stay positive. We’re getting there.