Lacking energy at work?

Despite the excitement friday brings, many of us will feel tired and sluggish by the time the clock strikes five! The journey home sends your mind into a frenzy of wanting junk food, your pyjamas and the need to binge-watch a television series.

Diet and mental health - The missing link

Sometimes this is the only option, we enjoy a lazy evening occasionally – but what if you could finish the day feeling relaxed and energised? Below we offer a few tips to help you feel better at work, energised for the evening and looking forward to the next day.

Your alarm starts buzzing and you wipe the sleep from your eyes, before you think to leave for work, try some of these tips to utilise the morning and your first batch of energy:

Mental health

To start the day off calm, place your hands on your chest, inhale for four seconds. Hold the breath for another four seconds and release a long exhale. Repeat this technique for two minutes for a relaxed state of mind.


Before you reach for the coffee machine, drink a glass of warm lemon water. Instead of fruits and grains for breakfast, try making time for a poached egg with avocado.

So, you are ready for work and feeling great – what next?


When sitting at your desk, hold the left side of your chair with your left hand and bring your right arm over your head. Inhale and stretch over to the left, hold this for six to ten seconds and release. Repeat this cycle three times per side.

Handy tip: Make sure your computer screen is at eye level to reduce headaches and eye strain.


When it comes to lunch, fill yourself with protein and complex carbs. Foods like red lentils, quinoa, salmon, kale and green smoothies are great for providing slow-release energy.

We all dread the mid-afternoon energy slump. As much as we try, often we all fall victim to it.

Mental health

Take a break. Take the opportunity to go on a quick walk for a daily dose of vitamin D. Another great tip to stay focused is to massage a few drops of peppermint oil on your wrists and behind your ears.


If you feel your lunch hasn’t given you enough energy, choose to snack on high-fibre foods like hummus and carrot sticks or apples with peanut butter.

Now, you’ve made it to the end of the day – hopefully you are feeling more energised and ready for the evening. If you have things to get on with, don’t forget to give yourself 10 to 15 minutes to do something you love with no distractions. For some time to yourself and a relaxed mind, try drawing, listening to music or reading a book.

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Written by Ellen Lees
Head of Content.

Written by Ellen Lees

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