How to manage an energy crash

I’ve been trying and failing to write this afternoon. Started things, stopping half way through, taking breaks to stare off into the distance, starting again. Nothing really seemed to be working.

The problem I am having is that I am in the midst of an energy crash, and I just do not have the mental capacity to form sentences and write. I love to write, but I do need some sort of energy to be able to do it. I can’t just fumble through it – no one wants to read a half-assed post from someone who is struggling to keep their eyes open. 

While I sat there, resting in the sunshine in my comfy garden chair, it made perfect sense to use my day to write about something helpful. Something that related to that moment in time, what I was, and am, currently struggling with. 

Here I have turned my energy crash into a hopefully helpful blog post – how you an manage an energy crash, and what to do when it happens. These are just some of the things I do to make it a little easier when I have little to no energy.

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How to manage an energy crash

Give yourself permission to rest.

You are no use to anyone tired. If you do ANYTHING today, let it be rest.

Resting can make us feel useless, helpless, and like we’ve wasted the day. I know first hand the guilt that comes with having a rest day. I can assure you though, when you are fully drained of energy, resting is the most productive thing you can you. 

Without rest, you will not be able to function further. You’ll just find yourself back here tomorrow, and the next day, and the day after. Until maybe your body forces you to rest. The rest of the things on this list are great tools, but rest really is the only effective way to manage an energy crash.

Today, I prioritised resting first, above anything else. I stayed, reclined in my chair in the garden. I listened to my newly updated Eurovision playlist, enjoying all the latest additions from this years entries, and just relaxed. I didn’t sleep, that’s not always needed, but I was still. And now I actually have the energy to finally put this post together. 

It is amazing what proper rest can do.

Have a nap

While we are talking ‘rest’ – napping is a great way to achieve this.

Prior to my move to the garden, I made sure to catch some extra Z’s and had a nap. I actually slept all morning, and my goodness did I need it. 

When you’re in an energy crash, often the only thing to be done is sleep, and that’s okay. Wrap yourself in your duvet, wear your comfiest pajamas, and sleep it off. 

If you’re reading this and don’t have a chronic illness it’s important you know that sleep and having a nap doesn’t make us instantly better – sleep is a lot less refreshing for people like me. I’m sure one day I’ll talk about that in more detail, but I don’t want you to think that a nap will solve all our problems.

It is still really important though, so napping should still be a top priority when you’re completely depleted. 

Prioritise

If you’re anything like me, you have a to-do list as long as your arm, and have higher expectations of what you can achieve each day than your internal battery allows. It’s so easy to get caught up in the demands of daily life and forget that you have an energy limiting illness and do need to be more realistic.

It is never going to be possible to do everything on your list. Even for a ‘normal’ person, there are only so many hours in a day. No one’s energy levels are unlimited. If you’re in an energy crash, your resources are precious. You really need to prioritise.

Some things can’t wait – if it’s bin day tomorrow and you’ve got to sort the recycling (and there’s no one to help you) then that probably does need to get done. Although I would ask yourself if you could potentially skip this week first. Not possible for everyone but worth thinking about if you can delay this activity. 

Do you have enough pairs of pants to last another few days? If so I am sure the washing can wait. It may smell gross but your bedding can be changed another day – you’re only sleeping in it after all. Is anyone coming over? The hoovering can wait. If you’re not seeing anyone today do you really need to use the energy to take a shower?

Everyone’s priorities are different – my non-negotiables and yours will not be the same. Work out what you need to get done, and what can wait until you have the energy. Stick to the needs, just for today.

And yes, I am fully aware that we often don’t ever have the energy for the things that can wait. There are many things on my list that I may never get around to, and I am learning to be okay with that. Managing the energy crash is my priority, everything else comes second.

Find some low-energy fun

Low-energy fun really depends on your capacity. With my level of Myalgic Encephalomyelitis I am still able to get up and move around, even when I am in an energy crash. People with severe ME will not be able to do that, so it’s important to find things that bring you joy within your own capacity. 

We all deserve joy and happiness – I hope you know that already, but if not I am here to remind you. I hope that you can find some joy in your day even if you don’t have the energy to move.

For me that includes watching (or listening to) my favourite shows, playing music that brings back good memories, crafting or knitting, writing, reading, or even just wrapping myself up in a blanket. And if all else fails, a bit of chocolate usually does the trick.

A lot of these take very little energy, so I try to do some of them when I am in a crash to feel a little joy. Find what works for you, and try to include them in your day.

Wear something comfortable

I’ve already mentioned putting on your comfiest pajamas to have a nap, so hopefully you’ve done that already. If not, go and find something that makes you really happy to wear, and wear it all day with pride. 

Personally, besides my quilted pajamas and massive Oodie, it is my Geller Cup jumper. I feel instantly good when I put it on, it is so comfortable and of course it’s Friends themed which just adds to the joy. I wear it nearly every day and it never fails (yes I am even wearing it right now).

If you do nothing else, wear something that makes you happy, and hopefully that will bring you the joy you need to get through as well. Killing two birds with one stone, aren’t we efficient.

Remember to eat, and drink plenty of water

I know first hand that my body fully lacks energy if I’ve not fuelled it enough. 

It can be difficult to eat regularly when you’re overcome with fatigue, so much so that there are actually people with severe ME that need to be tube fed they are so lacking in energy. Whatever level you’re at, try and prioritise getting the nutrients you need so your body can recover from this energy crash.

If you’re able to meal prep, and plan things in advance so you have food to hand when you need it I strongly recommend it. It’s not always easy to do when you’re symptoms are unpredictable, but if you are able to try and work this into your week.

And lets not forget hydration. ME headaches are bad enough without throwing that into the mix. So try and make sure you’re drinking enough! (I am sneakily using this opportunity to have a cup of water – do you need to as well?)

Be kind to yourself

When you’re plastered to the bed, or the sofa, and are struggling to even move, it’s hard not to feel like you’re missing out on life. It’s hard not to feel guilty for all the things you’re not doing, or all the things you’re missing. It’s so easy to fall into the trap of depression, and all the negative things that follow along.

This isn’t your fault – your body needs rest. You’re not doing it on purpose. Beating yourself up about it is not going to make you feel any better.

Please be kind to yourself, and remember when you are in an energy crash rest is the most productive thing you can do.

Have I missed anything off this list? What else do you do to help you get through an energy crash? Feel free to leave a comment below!

Have you checked out my latest post all about Post Extertional Malaise, a very debilitating symptom of chronic illnesses like Myalgic Encephalomyelitis.