A 7-step plan to jump-start your natural energy

Who doesn't feel like they'd like more energy? Whether you want it because you'd like to be able to concentrate better at work, be able to stay up and watch a late-night movie, or be able to run just a little further, being more energetic is something most of us want. I know if there were a magic pill I could take to safely boost my energy without any side effects, I would! But unfortunately there is no such pill, potion, or food. However, making certain lifestyle changes can go a long way toward improving your mood, energy, and overall health.

Harvard's Special Health Report called Boosting Your Energy outlines a 7-step plan to boost your natural energy. Here are the first three steps of the program. Check back in this space next week and the week after for the next five steps.

And let me know if you implement any of these changes and how they impact your energy levels.

The program

You'll want to tailor these strategies to your individual needs, so before reading through this section, get a plain notebook or journal so that you can write down each step below followed by the specific changes you can make to accomplish that item. Writing your goals down can help you stay on track. Making daily entries may help you monitor your own progress and stay focused.

An important first step in motivating yourself toward making changes is to set some goals. Write these down in your journal so you can refer back to them. What are some of the reasons why you want to have more energy? Is it simply to feel good, or is there more? Are there activities you would enjoy if only you had more time and energy?

Motivation in itself is an important aspect of energy. And reaching goals is enormously satisfying — the greater your sense of well-being, the higher your energy level is likely to be.

So get out a pencil and jot down the things in your life that have most inspired you. Have you trained for a marathon? Earned an advanced degree? Raised money for charity? Written a published article? Now make a list of the things that you most enjoy doing, such as traveling, gardening, playing a musical instrument, socializing, reading a good book, or playing bridge, golf, or tennis. Look at the two lists. Are there ways to combine the things you love with goals you can accomplish? The idea is to find something that will be stimulating and energizing, not something that'll feel like just one more chore. Planning a trip can be stimulating, for example, and saving the money for it can give you a goal. Or use your love of bridge playing and socializing to stage a card-playing fund-raiser.

Try to focus on your priorities, so that you channel your energy into the activities that truly matter to you.

The most common cause of persistent fatigue is stress and the emotional response to it. People who feel fatigued most of the time don't necessarily have more stress in their lives than other people, but they may be more sensitive to its effects. Stress-induced emotions consume huge amounts of energy. Some people are naturally better than others at coping with such emotions, but everyone can learn to modulate them to some degree. The following strategies, in addition to exercise (discussed in step 4), can help keep stress in check.

·         Discuss your feelings with others. Studies show that discussing your fear, anxiety, and other stress-related emotions with another person can reduce them far more effectively than suppressing them or maintaining an upbeat facade. You can talk with a friend or relative, join a support group, or see a psychotherapist. One effective approach is cognitive behavioral therapy, in which the therapist works with the patient to identify the full range of the stress reaction, and then to unlearn or reshape negative feelings, behaviors, and thinking patterns to stop the stress response.

·         Use relaxation techniques. Relaxation therapies are effective tools for reducing stress. Meditation, self-hypnosis, yoga, tai chi, aromatherapy, and massage are all relaxation techniques. One of the easiest techniques to use is progressive muscle relaxation, which involves systematically tightening and releasing sets of muscles, beginning with your toes and progressing up your legs, torso, hands, and arms. For other simple stress-relieving exercises you can do anywhere, see "Quick and easy relaxation techniques."

·         Write about your stress. Putting your feelings down on paper may help relieve stressful emotions by allowing you to gain some perspective. Some studies have found that writing about stressful experiences can reduce stress-related symptoms. For example, in a study published in The Journal of the American Medical Association, researchers asked 70 patients with asthma or rheumatoid arthritis to take 20 minutes a day over three consecutive days to write about their stressful experiences. Almost half of them showed improvement four months later. That was about twice as many as in a control group, where only 24% showed similar improvement.

One of the main reasons for fatigue is overwork. Overwork can include professional, family, and social obligations. A good first step toward relieving overwork is to try to streamline your list of "must-do" activities. You don't need to accept every social invitation, volunteer for every work assignment, or run the entire community fund-raiser yourself. Some people are overloaded because they have trouble saying "no." If you already have more responsibilities than you can comfortably handle, don't take on any more. Set your priorities in terms of the most important tasks. Pare down those that are less important.

Overwork that's strictly job-related is particularly hard to control. If you work in a company or a profession where very long days are the norm, it may not be easy to lighten your load. Learn efficiency techniques that let you meet your work goals without working harder or longer than necessary. Consider asking for extra staff or temporary assistance at work. Evaluate whether your current position is a good fit or whether a different job either within your company or elsewhere might make a difference. Would a part-time position be an option, financially or professionally? If your doctor has determined that your heavy workload is the cause of your fatigue, he or she may be able to provide a letter to your supervisor explaining the diagnosis and making some recommendations.

 Sleep
Need better sleep? Learn how to get it with Improving Sleep: A guide to a good night's rest. This special report from Harvard Medical School describes the factors that can disturb sleep, the latest in sleep research, and, most importantly, what you can do to get a good night's sleep. It also includes in-depth information on sleep disorders, including restless legs syndrome, narcolepsy, and sleep apnea.