How to Replenish Your Mental Energy to Revitalize Your Day

by Christine Pressler, CA

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Replenishing Your Mental Energy Naturally

Over the past few weeks we’ve talked about mental energy and burnout symptoms. Last week we talked about Spoon Theory and how it emphasizes recognizing that mental energy is finite and prioritizing activities that replenish your reserves. Today we’re covering some natural ways to restock your mental energy “spoon drawer” throughout the day.

It’s time for a Mental Health Check-in!

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[This post contains affiliate links. If you make a purchase through one of these links I may earn a commission. This does not impact your price. For more information, please see our disclosure.]

In this Post:

Sensory Experiences

• Aromatherapy: Essential oils can be used to relax, restore, revitalize, and refresh mental energy. (Read about Essential Oils for Burnout Symptoms.)

• Uplifting Music: Put on some music that makes you feel happy and motivated. Music can have a powerful effect on mood and energy levels.

• Nature Engagement: Spending even a few minutes looking at trees, listening to birdsong, or feeling the warmth of the sun on your skin can be incredibly restorative.

Forest Bathing is a fantastic way to replenish your spoons. It reduces stress hormones, improves mood, and boosts energy levels.

For your Nature Engagement you can visit a local garden center or neighborhood park, seek out the forest, or enjoy your Personal Sanctuary at home.

Even looking at images of Nature can have an energy-boosting effect. The Life & Love of the Forest, by Lewis Blackwell is filled with inspiring photographs of Nature.

See my reel series “15 Seconds of Stress Relief” for a short tension-easing breather any time of day.

⭐️Energy Replenish Essential Oil Diffuser Blend

• 4 drops Sweet Orange essential oil (Citrus x sinensis)
• 3 drops Douglas Fir (Pseudotsuga menziesii)
• 3 drops Frankincense essential oil (Boswellia carteri)

🌺See my Recommended Suppliers below

Sweet Orange essential oil uplifts the spirits and cleanses energy. Its sweet juicy aroma is familiar and comforting.

Douglas Fir essential oil is fresh with a sweet citrus note. It encourages deeper breathing, cleanses energy, and uplifts the spirit.

Frankincense carteri essential oil is warm and resinous, while also fresh and clean. It’s comforting and healing to rumpled spirits.

Diffuse Energy Replenish any time you need to cleanse stagnant or negative energy, your spirit is flagging, or you’re in need of energetic comfort. If you enjoy this blend, I suggest making a stock bottle to reduce the energy it takes to blend in the moment—it’s one microchange you can make to ease your day.

Movement and Activity

• Gentle Exercise: A short walk in nature, some light yoga stretches, a short session of qi gong, or dancing to your favorite song can boost your mood and energy levels without depleting your spoons. Even a few minutes of movement can make a difference to mental energy stores.

• Change of Scenery: If you’ve been sitting at your desk all day, take a short walk around the office or step outside for some fresh air. A change of environment can help clear your head and rejuvenate your ability to focus.

• Power Nap: A 20-minute power nap can work wonders for recharging your mental energy. Set a timer to avoid oversleeping as oversleeping can cause sleepiness.

Mind-Body Practices

• Mindful Centering: Taking a few minutes to practice mindful centering can help reduce stress and anxiety, revitalizing valuable mental energy. Focus on your breath and observe your thoughts without judgment.

• Guided Meditation: If you have difficulty with quiet meditation (like me), consider listening to a guided meditation. This allows you to focus on something outside yourself.

• Measured Breathing: When you feel overwhelmed, take a few slow, deep breaths, in through the nose, out through the mouth. Breathe into your belly for 2 seconds, then into your chest for 2 seconds, hold for a count of four, then exhale slowly through your mouth for a count of eight. Repeat this several times to calm your mind and body.

• Progressive Muscle Relaxation: Tense and relax different muscle groups in your body, starting from your toes and working your way up to your forehead. This can help release physical tension and promote relaxation.

Hydration and Nourishment

• Hydration: Dehydration can zap energy levels. Hydrate throughout the day by sipping on water at regular intervals.
  • Consider adding a hydration booster, like Nuun or Liquid IV, to your water.
  • If still water isn’t your favorite, try drinking carbonated water.
  • Non-caffeinated herbal teas are also excellent and tasty hydrators. Try my Better Than Basic Chamomile, Orange Mint, and Summer Cooler tea blends.

• Snack Breaks: Sugary snacks and caffeine can cause an energy crash. Instead, reach for snacks that provide sustained energy, such as home made muffins, nuts, or yogurt with granola.

I would love to hear about your favorite ways to revitalize your mental energy!

Mom’s Shopping List

Here is my shopping list for the items mentioned in this blog post:

• Sweet Orange essential oil (Citrus x sinensis):
  • Aromatics International, organic
  • Plant Therapy, organic (Direct and Amazon).

• Douglas Fir essential oil (Pseudotsuga menziesii):
  • Aromatics International, wildcrafted
  • Plant Therapy, conventional (Direct and Amazon).

• Frankincense Carteri essential oil (Boswellia carteri):
  • This is a precious species, threatened by over-harvesting, choose your supplier wisely
  • Aromatics International, organic💛
  • Plant Therapy, organic (Direct or Amazon).

• Hydration Enhancers—few of us are as hydrated as we should be!
  • Nuun water additive, dissolving tables (Amazon)
  • Liquid IV water additive, dissolving powders (Amazon)
  • Soda Steam for on-demand sparkling water (Amazon).

Recommended Books

• The Life & Love of the the Forest by Lewis Blackwell is full of beautiful woodland imagery (Amazon)

• Your Time to Thrive, by Marina Khidekel, is about how making microchanges in your life directly impacts well-being (Amazon)

This information has not been evaluated by the Food and Drug Administration and is not intended to diagnose, treat, cure, or prevent any disease. It is for educational purposes only.
All recipes provided are for personal use and are not designed for re-sale or large-scale manufacturing.
Please consult your doctor, naturopath, herbal practitioner, or other qualified health professional for medical advice and before starting any herbal regimen, particularly if you are pregnant or nursing, have any existing medical conditions, or are taking any medications.

Chris P | Author, Certified Aromatherapist, Natural Skin Care Formulator

Chris (“Mom”) enjoys formulating bespoke aromatherapy, skin care, and herbal products to support her family, pets, friends, and clients. She also loves experimenting with recipes in the kitchen. An avid reader, writer, and lifetime learner, Chris enthusiastically explores research rabbit holes and then writes about her discoveries.💚 (Learn more >>)