I am always seeking more energy. I need it to be patient and active with my kids. I need it to get through the tasks and responsibilities of the day. I want it to be enthusiastic and warm with my friends. I want it to be fun, flirty and present with my partner.
Energy is elusive.
I get frustrated thinking about my energy levels being tied to my introversion and sensitivity. It is difficult to remedy something that is innate.
But that does not stop me from trying.
Over the years, I have figured out what drains my energy. Armed with that knowledge, I put together a health regimen (that I constantly tweak) that fills in the cracks where the energy leaks out.
The routines I follow include elements that boost both my mental and physical energy.
I have a hypothesis that energy is more mentally based for introverts and more physically based for extroverts but I have no official data on that. Both temperaments expend mental and physical energy but for me, as an introvert, I feel I use way more mental energy. I am most lifeless if my mental energy is flagging. If my mental energy wanes so does my physical energy. It seems extroverts expend more energy interacting with their outside environment. So much of my day is deeply processed in my head, even human interactions.
People
The effect they have on me: I get a certain level of energy from people right up until I reach the tipping point of interaction when their presence becomes intrusive and effortful rather than enjoyable and meaningful. Depending on the person, this could take five minutes or five days. At some point, I will need to go internal rather than engaging with them externally.
The remedy:Being alone for hours. I’ve tried recovering by running errands by myself or spending time with friends but nothing rejuvenates me like being alone doing a quiet activity like reading, writing, watching a movie, meditating or cooking.
Doing
The effect it has on me: Constant doing without breaks between activities is hell after about activity three. My head starts to buzz. My patience dwindles. I want to sit down.
The remedy: Limit activities that require non-stop motion. The only 
exception I have found is dancing. I can dance for a long time without getting tired. I believe this is because I get mentally lost in the music and the rhythmic movements. It is soothing, sensual, energizing and expansive at the same time.
I also intentionally put time buffers around every activity possible. In other words, I am not afraid to have a busy calendar but all the events need to be properly spaced out. One busy weekend day, one completely open weekend day. During the week, one social evening is enough. I do not over-schedule my kids either. We are all happier people if we have downtime in between events.
Emotions
The effects: Negative emotions caused by conflict, sadness, stress or deep empathy are the biggest stealers of energy in my world. My mind will not let them go and tends to drown in their torrents. On the upside, positive emotions are equally powerful in the opposite direction. In their waters I float, rather than drown.
The remedies: Negative emotions are the energy consumer on which I have focused the most attention. Their causes are many, therefore they require multiple solutions. Here are few of the big emotion sources and the solutions I have tried:
Relationships: Every single person I interact with regularly has the potential to hurt or stress me out as well as delight and engage me. It is the risk we take when we form bonds with people. When the going gets tough and I am emotionally distraught over a rough spot in a relationship, I do my best to communicate positively with that person and if that does not work I take a break from them. I realize some people (like family) are not leavable. You have to stick it out. In those cases, even small times of separation can do wonders. If I can make time to visit my inner world, do something that fills me up and find clarity, then my communication abilities and personal confidence soar. I have more patience, perspective and understanding. It is easier to be empathetic rather than pissed off or hurt.
Monthly cycle: Post ovulation I am moodier. It’s the truth. It’s PMS. I do not sleep as well, I crave (and eat) less nutritious food and I get more emotional. The changes in hormones (namely the decrease in progesterone and fluctuation of estrogen) caused by perimenopause (I am 44) also play a part in irritability and weepiness. For aid regarding these emotional waves I sought professional help in the form of a nutritionist.
She recommended a diet rich in protein and good fats in order to maintain steady blood sugar levels. This way my energy won’t rise and fall with insulin spikes and sugar crashes. She suggested snacks of nuts, yogurt, lean protein and complex carbohydrates between meals. Eggs in the morning (cereal bad, protein good), a very green salad with a chicken breast, goat cheese and beets for lunch and a lean meat, sizable vegetable side, low-carb dinner are my go-to menu items.
She addressed the poor sleep issue with a recommendation to take Magnesium ( a known muscle relaxer and nervous system soother) and 5 HTP (a chemical by-product of the building protein, L-tryptophan which increases the production of stress reducing neurotransmitter, serotonin) at bedtime. Combined they promote a calm muscular and nervous system state ideal for sleeping.
Energy supplements for that extra spark
I have done plenty of research to find supplements, magic bullets and miracles that could keep me smiling, focused and enthusiastic throughout the day. I do not want to merely slog through life, I want to be alert, bright and alive.
I am not endorsing or pushing any of supplements or methods mentioned in this post. I am simply telling you what I use and what has worked for me. Please check with a physician or dietician before introducing new chemicals to your body, especially if you are taking any other medications.
The following three supplements definitely require careful consideration before adding to your regimen but they have been effective for me.
1. L-Theanine:I take this amino acid in the afternoon during the post-lunch slump. The bottle says it promotes focused relaxation. It gives me a sustained alert feeling I love. I either take it in capsule form or drink it in Yogi tea – Vanilla Spice Perfect Energy flavor. The tea also includes caffeine, which I ingest sparingly, so it depends on how big of a boost I am looking for.
2. L-Tyrosine: This amino acid is converted in the body to key biological compounds: epinephrine, dopamine, adrenaline, CoQ10, thyroid hormone and melanin. The Mood Cure author, Julia Ross, calls it nature’s energizer. It has been used to treat depression and attention deficit. I sometimes take it in the morning to increase my vitality and focus.
3. DLPA: This is my latest supplemental experiment. I have taken it for the last four days. It, again, is an amino acid known to support balanced endorphin levels. So far, my spirits are elevated but that could be because life is going well right now. I first read about it in The Mood Cure. When I looked it up online, one of the customer reviews said it was an ideal supplement for HSPs (Highly Sensitive Persons).
Two other simple and natural energy boosts I readily recommend are fitness and dark chocolate. Both delicious!
Now you know all of my energy increasing secrets. I know as an introvert, energy is precious. May you consistently find ways to create or conserve it.
Do you have any energy creating secrets of your own? How willing are you to experiment with your body and mind? Did you enjoy learning more ways to have energy?
** Update: Feb. 4, 2015 – I only used the DLPA supplement for 5-6 days and stopped. I started to feel a bit anxious and over-stimulated on it. It could have just been my life situation at the time or my hormonal state but I discontinued use and felt better. I still stand strongly behind L-Theanine, either in capsule form or in the Yogi tea. It gives me the perfect amount of energy and focus without feeling wired.
Thank you so much for this information!! I am always in need of more energy and its a fine line between an energy boost and turning into an anxious mess! Your blog is invaluable….it is so nice to know I’m not the only one that struggles with parts of being an introvert. Even after 25 years, my husband still forgets how long it can take me to recharge my batteries!!
You are definitely not alone! I am also grateful to know my experiences are felt by others. I don’t have all the answers. I just pass on what I learn as I experiment on myself.:)
I am at a loss for words. It is hard for me to understand that there can be another person on the other side of the world who can put into words the exact same feelings I have had my whole life. Brenda you have an amazing gift. More precious than you can ever imagine. It is simply breathtaking.
Your words are the first I’ve read online today. What a way to start the day.:) Thank you. Connecting with someone is the ultimate gift. Thrilled my words resonated with you.
Thanks for sharing Brenda! I will investigate some of these for myself. Take care!
You’re welcome Bob! I hope you find some of them helpful. Just be careful adding the supplements to your health routines. Every body/brain is different.
I just recently found this wonderful blog when it finally occurred to me that some of my moodiness and lack of enthusiasm is a result of no longer honoring my introversion. (Duh!) Thanks to Myers-Briggs I’ve known for years that I’m an introvert but haven’t found a good way to deal with it as an older retiree. I live with just my husband and I recently realized I’m not getting anywhere near enough solitude on a regular basis. Here’s a simple example. Yesterday hubby was downstairs in his man cave watching the Seattle-Packers football game. (I’m not a big football fan but hoped Seattle would win since one of my sons lives in Seattle.) At half time hubby came up to get a snack when I happened to be reading in the kitchen area. He told me it was half time and that the Packers were ahead, chatted for a few moments, and then went back downstairs.
This leads me to two questions. First, why should such a minor interaction feel so disruptive of solitude and take so much mental energy to process? Second, in your 3/22/2013 post you wrote of a a radio host who stated that as far as solitude, “Having someone in another room of the same house isn’t good enough. She can feel them there.” I have this problem also so I wonder if you have an explanation and/or any advice.
It does feel weird to be so irritated by a short interruption like your husband’s half-time update but I totally understand how you felt. Introverts concentrate so hard on what we are doing that an interruption pulls us out of the depths of our thoughts and it is darn hard to get back to that place. That flow mode is so delicious. We want to stay there for long periods of time. My ex-husband used to think if he watched the kids for an hour or two while I worked out that I should return completely satisfied and recharged. That was never enough. I realize now I need whole mornings or afternoons at the least to recharge. Knowing I will not be interrupted is key. If someone is in the house with me but leaving me alone I still feel mildly on alert for them to pop up and want to chat with me.
I’ve learned to be very direct with my solitude needs. Extroverts will not get it otherwise. It is not their nature. I also choose friends/partners who understand and/or respect the space I need.
Perhaps your husband has a hobby that requires him to leave the home? Friends to hang out with? Best of luck! You are not alone in your feelings. Thanks for sharing your story.
I have found vitamins D and B complex to be very helpful for energy. So much so that I have to take it in the morning or it may keep me up at night. I noticed a big difference after a week or so. I’m looking forward to trying the tea you mentioned. Where do you buy it from?
I take Vitamin D too! The nutritionist told me it acts like a hormone in the body. Interesting.
I usually buy the tea at Target, but I have seen it in many grocery stores. Thanks for sharing Erica.:)
Good stuff Bren!
5-HTP weirded me out, not sure why. I have dropped alcohol for the most part, although I am not against it; just doesn’t really do anything for the empty calories.
Morning exercise is the best for me, plus I have taken up hiking in prep for the AT. Each weekend I try to find one morning to go hit a trail. THAT is the best thing so far. Quiet. Nature. Exercise. Some trails are busier than others. I may go an hour on one completely alone, others I see folks every 15-20 minutes or so. I engage depending on my current energy level.
I suffer the most when two or three people close to me have drama at the same time and pull me into it (usually my girls) Or sometimes it is a co-worker that I cannot escape. Those days leave me limp and fiercely asocial, lol! The only cure for that is absolute inward turning – music, reading or such.
Limiting computer time and going back to reading instead, listening to my circadian rhythm and going to bed when I am sleepy also help.
Two consistent non-jittery mood items I have been using on and off are Happy Campers from Amazon and Sam-E. I really like the focus from the Sam-E.
Thanks as always for your timely and helpful topics.
I can imagine your hikes on the quiet, nature-loaded trails. Those sound heavenly.
I don’t drink much alcohol either, a glass of wine here and there, but I really don’t need it or crave it so it is easy to abstain.
When ‘my people’ are full of drama and pull me in, that is when I get edgy and anxious too. It’s hard to avoid sometimes but luckily as we get older we get wiser and realize the importance of caring for ourselves in order to have energy for our loved ones. The tricky part is getting them to understand the personal retreats we require.
I agree reading a book, kindle or magazine is much more relaxing than reading online. It’s more subtle and soothing. If I read online before bed it takes me a while to wind down and fall asleep.
I’ll have to check out Happy Campers. Love the name. It’s perfect for you.:)
Thanks for sharing Ms. S. You’re such a vibrant and wise spirit.;)
I can relate to this blog. Vegetarian diet may help, but having been a veggie for nearly 30 years, I can say it doesn’t make me any more tolerant or ‘calm’ around others. I can enjoy others’ company – selected others at work or sensitive friends, but what **** me off at the moment are the manner of general public when shopping. Only this morning, a gentleman invaded my space in a customer service queue and when I look round and at him to make the point, he ‘hurumpffed’ as if to say I was the problem. there seems to be a repeated pattern that others can invade my space or behave in ill mannered ways, but then if I raise the issue, albeit it politely I suddenly become the problem. I am currently looking for ways to create psychic space and personal space when out and about shopping and in groups of people for this very reason. Also when driving, despite having a slow-moving truck or car in front of me that I am being careful to avoid, undoubtedly I often have an agressive or careless driver behind me, virtually scraping the paint from the rear of my car in their impatience to remove me as the object that is holding them up. Pressing on the brakes as a warning sometimes and sometimes doesn’t help, for example the other day when I received a faceful of abuse from a very angry looking ( and ugly) man who literally swang his car to cross over mine so I couldn’t move on because I had dared to touch the brakes after he was tailgating me so closely I was afraid of my bumper being hit. I think indignance is often associated? I know, whilst being a loving and quite touchy feely person with those I trust, I have a big area of personal space generally and so leave sufficient space for those in shopping queues and when driving. Inevitably then after being patient and allowing the person in front of me to finish packing their bas=gs and shopping before I walk on, I receive a quarter of the time of anyone else before being quite literally shoved out of the way for the next person to come through. to get to the point, it annoys me that I am sensitive to others and give space when others clearly treat me like I am invisible at times. I’m no wallflower and I have a powerful presence and personality, so wonder why I experience and/ or manifest these things in public? Any ideas on not feeling ‘move on’ or rushed by people, AMIDST people gladly appreciated!
Personal space in this fast-paced rushed world is becoming more and more of a luxury. Everyone wants to save every last second so they push up against whomever is in front of them in the hopes that will hurry them along. So frustrating. I understand what you are saying. I also appreciate a nice bubble of space around me in public. Perhaps a t-shirt that reads “Exposed to Ebola” would help or you could walk around talking to yourself.;)
Very interesting. I have only been reading this blog recently – good stuff! I find it is a careful balancing act on the energy levels front. I am highly introverted, so managing my interactions with people is a must. I love meeting up with people but for sure it can be so draining.
Tending towards a vegetarian diet, quitting smoking, drinking much less alcohol, and reducing gluten intake (especially from wheat) have all made big differences for me. The odd time I take 5HTP for a mood boost and it is effective. All of these are the low hanging fruit and possibly the obvious ones, but that doesn’t make them easy!
One of the biggest boosts for me has been getting into an early morning routine. I cycle most mornings to work, and stop in a swimming pool for one or many of a swim, sauna break and shower. Getting the body moving early, getting some of the small niggly tasks out of the way before my day ‘starts’ seems to get me mentally, and then physically into better shape. I also notice a good mood feeling start to rise earlier in the day than if I hadn’t gotten up early! Avoid carbs (or only very small amounts) for lunch too, it’s a big no no for me.
My two cents!
When I was working out like a fiend I had more energy too. I also prefer to workout in the morning. It makes me feel productive and “together” right off the bat.:) If you get up early to fit your exercise in, what time do you go to bed? I have a hard time making it into bed before 11.
It seems I need a lot of protein in my diet and low carbs. Do you have secrets for getting more protein out of a vegetarian diet? I think that would be a struggle for me. Thank you for sharing your success story.:)
I go usually go to bed at eleven and usually get up at six/half six. Providing I am getting up early, I will be tired by that time. I need to bring a book to bed though – its what allows me wind-down. I find if I am exercising in the morning I seem to need a bit less sleep.
Eating less carbs, especially wheat, also seems to affect how much (maybe quality too) sleep I need. Yeah the protein bit is interesting, lots of lentils and eggs at the moment. Tuna sometimes too. Tending towards vegetarian but not there yet (and may never be)! A bowl of natural yogurt, nuts, and fruit seems to plug energy gaps quite nicely.
Awesome. Thanks for your reply. I need a book at night before bed as well. It allows me to relax and go internal.
I’m just getting into lentils. Thanks for the suggestion. I really appreciate you sharing what works for you. I’m always open to new ideas.:)
This is very interesting. I too experience that tipping point when I just lose steam and want more than anything to be home, and pushing that for work or people burns me out pretty quickly. Regular moderate activity does raise my overall energy. I think I’ll check out those supplements.
Interesting that regular activity raises your energy level. I guess when I keep moving (at a manageable pace) I feel better too. Too much time sitting or lying down and I get lethargic. Thanks for sharing.:)
Wow, does this blog ever speak to me! I have had this restless unhappy feeling for quite some time now. I know there are lots of reasons for this, that I will be exploring over the next months, but it never occurred to me that some of it could be related to my energy levels.
You want to talk about how dealing with people and emotions affects energy, I work as an attorney with families that have either had their children removed or are at risk of removal. I love the work. It is very, very rewarding, but also very stressful. I’ve been doing this work for a little over a year, and I am still figuring out how to protect myself. I have learned a few things, but I still find my energy waning quickly when the stress is high. In fact, I can usually pinpoint an exact time in any given day when I have to say, “that’s it, I’m done, nothing else productive is going to happen today.”
The few things I’ve been pretty good about are, first, never, never, never schedule more than two court appearances in one day, and then only if they will be short and have at least three hours in between. Second, when I get a call from a client I know will be difficult to deal with, I let it go to voicemail. That way I can listen to what they want, gauge the possible stress level, and prepare a response before I call back. I don’t try to think on my feet with people like that, because I always end up saying something I shouldn’t say.
Finally, I will second, third and fourth your comments about exercise! There is nothing like a good workout to take your mind out of the stress rut and come back refreshed! I’ve never tried supplements (they make me nervous I think) but chocolate? Yes, please!
Thanks for this post. It gives me another focus on changes I need to make.
I was a CASA worker or Guardian Ad Litem LB so I understand and appreciate your work! I love your tactics for managing your caseload and the incoming client calls. Great self-knowledge has given you the best ways to preserve your energy.
I agree exercise is an excellent mood and energy booster. I am headed out for a workout right now! Thank you for sharing your strategies for energy conservation/preservation at work. So wise!