Energy Builders and Breakers: Finding Balance During Challenging Times

When life feels heavy, it’s easy to get caught in survival mode — doing what has to be done while quietly running on empty.

During these times, paying attention to your energy isn’t a luxury. It’s essential.

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Why Energy Awareness Matters

Our energy is a reflection of how we’re coping — emotionally, physically, and mentally.

When stress builds up or life throws challenges our way, our nervous system works overtime to keep us safe.

Over time, this can lead to exhaustion, irritability, and disconnection from ourselves and others.

That’s why understanding our energy builders and energy breakers can help us recognise what our body and mind need before we reach burnout.

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Energy Builders: What Fills You Up

Energy Builders are the moments, people, and activities that refill your cup.

They might not take much time, but they help you feel calm, grounded, and more like yourself again.

💛 Examples of Energy Builders:

Time in nature — sitting under a tree or walking by water

Connecting with someone who truly listens

Quiet, unhurried mornings

Creative expression — drawing, music, journaling, gardening

Movement that feels good, not punishing

Rest without guilt

These moments strengthen your nervous system and build resilience, making it easier to respond — not react — when life feels demanding.

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Energy Breakers: What Drains You

Energy Breakers are the experiences, habits, or dynamics that deplete your reserves.

They might not always be avoidable, but they’re worth noticing.

⚡ Examples of Energy Breakers:

Overscheduling and saying yes when you mean no

Constant screen time or background noise

Trying to “fix” everything for everyone

Skipping meals or rest

Internal self-criticism or perfectionism

When you identify what consistently drains you, you can begin to set boundaries, delegate, or create recovery time around those moments.

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How This Helps During Challenging Times

When life is uncertain or emotionally demanding — whether you’re parenting through hard behaviour, supporting a child with additional needs, or juggling too many roles — awareness becomes your anchor.

By noticing your own energy patterns, you can:

Recognise early signs of stress and burnout

Choose restorative activities when you need grounding

Model self-care and emotional regulation for your children

Create small, sustainable habits that support wellbeing

It’s not about removing every stressor. It’s about building a rhythm that supports you to recover, repair, and keep showing up.

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Try This Simple Reflection

Take 10 quiet minutes and write down:

✨ Three Energy Builders

⚡ Three Energy Breakers

Then ask yourself:

> What’s one small change I could make this week to protect or rebuild my energy?

It might be a boundary, a pause, or five quiet minutes before bed.

Small shifts, practiced consistently, create lasting change.

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A Gentle Reminder

Protecting your energy isn’t selfish — it’s how you stay steady, connected, and kind.

When you tend to your own nervous system, you’re also tending to the people who rely on you.

Your calm energy becomes the safe base others can lean on