If too much social interaction during the working day, on top of your demanding role is overly stimulating you may start to feel ‘peopled out’, and experience what I call introvert drain.
As introverts we tend to lose energy when we spend lengthy periods around lots of people (extroverts on the other hand tend to be energised by being around people). That is why overly stimulating environments can be energy draining for us, leaving us feeling tired, lacking energy, and even stressed.
With the increase in working from home of the past year, for some introverted leaders this has been even more draining. With so many back to back virtual meetings they’re experiencing what has been termed Zoom fatigue. Additionally, being able to commute from the bedroom to the boardroom in a matter of seconds, boundaries have become blurred, and many are working far more longer hours.
As a leader, you won’t be able to avoid spending time in energy draining environments, so it is important to know how best to manage your energy levels. Being aware of what drains you, knowing how to quickly re-energise, and looking after your overall wellbeing can help you to be at your optimal during the day.
Manage your diary accordingly
Try not to let people fill your diary with back to back meetings, particularly if they involve large groups. Where this is not possible, go out for fresh air at lunchtime, and if possible, a walk in nature.
At toilet breaks you can even spend a few minutes in the cubicle doing a quick mindfulness meditation, giving yourself a quick recharge. For a 5 minute mindfulness mediation exercise, listen to episode 17 of the podcast.
If you know your calendar is going to be full of back to back meetings during the day, make sure you’re at your optimal when you start your day. And then give yourself ample relaxation and recharging time during the evening.
The drain of the open plan office
The buzz that goes on in an open plan office can be energy draining for introverts. If your office is open plan and people are no longer working from home, sit by the window if possible, or if not, near to the door. That way you won’t feel so closed in.
Be sure to take a lunch break and go out and get some fresh air. Again, go for a walk in nature, if possible, it is a great way of boosting your energy. Start your day earlier and finish earlier so that you don’t spend as many hours being surrounded by people. You could also spend some of your day working in break out rooms.
The past year has shown us just how well working from home can work so continue to work flexibly in this way if you can.
Look after yourself mentally and emotionally
When we are not at our best mentally and emotionally, we are more likely to feel drained by overly stimulating environments. Be aware of how different emotions impact you and be sure to manage stress and other emotions that add to the energy drain.
Don’t let worry and toxic thoughts consume you. Be aware of how much your thoughts can impact how you feel, and in turn how you act and behave.
Be at your physical best
On the Quietly Visible podcast this week I spoke to Áne Gallagher of Sana VIta Health about how to avoid energy dips through nutrition, hydration, exercise, and making sure we get enough sleep. You can listen to the full discussion on the podcast link above, and here are some of Áine’s tips that she has to share with you:
Protein
- Protein helps stabilise blood sugar levels protecting against cravings and energy dips.
- Tips - Aim for at least a fist size portion of protein at each meal if possible and some protein reach snacks during the day if peckish such as, unsalted nuts (walnuts, cashews, almonds) or some veggie sticks and a hummus dip. Top tip: Have a piece of fruit and nuts together, the protein and fats from the nuts help balance out the insulin spike from the fruit.
Specific foods proven to help improve energy levels.
- Sweet Potatoes
- Fibre and complex carbohydrate content, body digests them slowly, which provides a steady supply of energy.
- Lentils
- Increase energy levels by replenishing your zinc and iron stores, these assist in energy production and the breakdown of nutrients for the release of energy.
- Leafy green vegetables
- Spinach, kale, and rocket are excellent sources of nutrients that promote energy.
- Fatigue is one of the most common symptoms of iron deficiency. Leafy green vegetables are excellent sources of iron to replenish the body’s stores, as well as vitamin C to enhance the absorption of iron in the body.
Hydration / Water
- Even just mild dehydration can really impair energy levels and mood, which can lead to reductions in memory and brain performance during the day. It’s also worth mentioning here that Alcohol and Caffeine can lead to dehydration and a constant need for a pick me up.
- Make sure you stay hydrated through the day. Carry a water bottle with you to sip throughout the day and where possible opt for caffeine free herbal teas instead of tea/coffee.
Exercise
- Creates energy
- Improves mood (endorphins), productivity and sleep
- Take a brisk walk at lunch time. Make time for a walk before and/or after work to clear the mind and improve clarity
- Good forms of exercise include aerobic/resistance/yoga/HIIT
Lifestyle
- Get a good work/life balance.
- Socialising and ‘Me time’. Taking complete breaks can improve energy and productivity when in the boardroom
As an introvert, overly stimulating environments can drain you causing a dip in your energy. Putting in place appropriate measures can make such environments more tolerable for you, allowing you to be at your optimal.
Knowing yourself is to understand yourself. Understanding yourself is to be your best self and if you are an introverted woman and a senior leader, to learn the number one strategy introverted women use to accelerate their influence and impact as senior leaders (which includes knowing how to manage your energy levels), join my next free, live webinar here.
How do you manage your energy levels during the working day? Please let me know in the comments below.
First published on LinkedIn.
If you are an introverted woman and a senior leader and want to increase your confidence, influence and impact, take my free assessment and get a report identifying areas to develop. You can take the assessment here.
