Wake Up at Work!

We've all had them, those periods when you just don't think you can make it through the rest of the workday. Lowered energy levels make the day drag on and on. Everyone, no matter what age or occupation, tends to find their drive drooping at some point during the workday. More than two-thirds of the population suffers through these periods, occurring most often in the mid-morning or afternoon, causing them to feel tired and overworked. This fatigue causes waning concentration, slowed mental processes, and decreased productivity. Most people take them in stride; fighting back meekly with caffeine and sugar which can help in the short run, but lead to crashes later in the day. There is a better way. Gone are the days when a person needs seven cups of coffee and three Snickers to keep their internal engine purring all day. Healthier solutions can be employed to reduce frequency and shorten duration of energy slumps. Ranging from better food decisions to a more active lunch break, many suitable, non-caffeinated, replacements have arrived. While some suggestions might require corporate approval, most can be done on your own.

If you want to maintain optimum performance all day, you need to learn to think of yourself as a vehicle. Higher qualities of gas and oil along with frequent maintenance keep engines running smoothly. The same goes for your body. Energy slumps during the workday are a physiological response from your body, usually due to highs and lows in sugar intake. Simple carbohydrates, such as sugar and caffeine, are absorbed into your bloodstream immediately which causes your blood sugar to rise rapidly and then fall when the sugar is fully absorbed, bringing on erratic energy levels. Most people go through several highs and lows throughout the day attempting, to maintain some level of normalcy which will allow them to work steadily. Ultimately; however, this forces your body to rev up and then stall, wasting more time than if you had just put high-test in to start with and avoided the problem from the beginning. The human equivalent to this is to eat a healthy diet. Start your day with a breakfast composed of more complex carbohydrates; such as fruits, whole grain breads or cereals, and low-fat proteins like yogurt or skim milk. It is beneficial to break your meals up and space them evenly throughout the day, at approximately three hour intervals. This will stabilize your metabolism and keep your energy level at a constant flow. Lunch should also be low in carbohydrates; lean meat or poultry, vegetables, and a simple dessert. Snacks will help you stay awake and energized; use them to maintain a constant level of energy throughout the day. Fruit dipped in yogurt or cottage cheese, dates or almonds, vegetables in low-fat dressing, or popcorn are great for boosting stamina quickly in the middle of the day. Another important think to remember is to stay hydrated; eight glasses of water will help stave off dehydration which can cause you to feel drowsy. But don't wait until you feel thirsty, by that point you are already dehydrated and both mental and physical abilities have begun to wane.

Once you've gotten your food intake on track, maybe it's time to get yourself on one. While running laps isn't entirely necessary, getting up from the desk and taking a quick walk will get the blood flowing back to your muscles as well as stimulate your brain. Sitting at a desk for long periods can cause your circulation to slow; whether it's taking the stairs instead of the elevator to your next meeting or even just standing in your cubicle and stretching, you'll feel yourself perk up. Your lunch break is a good time to get out and do something different, try to plan errands for this time of day, or better yet team up with a coworker and go for a walk. A little relaxation also does wonders to boost energy; meditation and yoga are high on the list for their rejuvenating effects. Certain practices can be done right at your desk, breathing, stretching, and moving about will certainly help get your energy flowing.

1. "Cat pose in a chair": Sit on the edge of your chair, resting your hands on your knees. Rock your spine forward, squeezing your shoulders forward as you create a slump in your back. Hold the position for a second or two, and then sit up tall bringing your shoulders all the way down. Repeat this process 3-4 times.
2. Refresher Breath: Breathe deeply into the bottom of your stomach, forcing your stomach to expand. Then breathe out slowly. Repeat this process for at least one minute. Close your eyes if you can and try to take deeper, slower and longer breaths every time. Keep your breaths moving as you relax your body and let the tension slip away.
3. Quick wake-up: Raise your arms straight up above your head. Flap your hands really fast. Breathe in and out quickly. Do this for as long as you can manage -- or until your coworkers notice.

Sprucing up your work space will also stimulate your brain, and it's easy to do. Your brain gets bored, keep fun knick knacks around to liven things up. A Koosh ball or Slinky makes a great toy to keep hands busy while on the phone or just for a little fun break, stress balls and silly putty work well too. If you're in need of a boost, a peppermint scented aromatherapy potpourri or lotion will help. Try a cup of Ginseng tea to energize you before a big presentation and give your taste buds a treat. Visual stimuli, like photos of your last, or maybe next, vacation to a relaxing locale, inspirational quotes, or fresh-cut flowers at your desk will serve as a quick fix each time you see them. Negative people and images can have a draining effect, so try to surround yourself with positives as much as possible. Poor music choices can drain you as well; sleepy elevator music may be hindering your progress. So turn off the Muzak and listen to something upbeat, like James Taylor's "I Feel Good", to boost your mood. If your eyes tend to get that tired, droopy feeling then your lighting may be to blame. Most workplaces are lit with white florescent lights that have a terrible effect on how people feel and function at work. Check with your boss to see about having full spectrum bulbs installed, or just change the one in your office.The next time you feel yourself lagging at work, before you reach for the coffee, try these tips and see if you can't feel the difference. Over time, you'll find that simple changes can make a huge difference in productivity. The added energy you gain may push your production rate towards a raise, promotion, or even just an early departure from the office.