At 6 years old, I bounced on my bed thinking "I wish I could bottle energy." I had a picture of a bottle like the kind I mercilessly trapped lighting bugs where I could capture my hyperactivity in that moment, and draw on it when I needed it.

When you live with a mood disorder like depression, or bipolar disorder, some days you might feel like you can do anything. And some days you might feel like you can't do anything. When untamed, these extremes in moods and energy can make it difficult to move toward the things that matter to you.

A critical regulator for energy levels, sleep is often disrupted in individuals living with depression (Franzen & Buysse, 2022), bipolar disorder, and schizophrenia (Steardo, 2019). Unfortunately, sleep disturbance is also a trigger of mental health symptoms across diagnoses. Similarly, timing and amount of social interaction have a significant impact on mood. Disruptions in social rhythms have been shown to link with depressive moods in people with depression and bipolar disorder (Kahawage, 2022).

Balancing energy levels is a component of many treatments for mood disorders, particularly interpersonal social rhythm therapy (IPSRT). Through targeted work on sleep patterns and social interactions, IPSRT can improve symptoms of mania and depression (Inder et al, 2015).

Even for individuals without mood disorders, understanding and taking control of energy levels can lead to an improved sense of well-being, productivity, and connection. Even small changes in habits can make a significant difference. What follows are five ways that you can cultivate your energy levels.

1. Recognize What Times of Day Your Energy Is Highest and Lowest

Most people have a time of day when they are naturally most awake. For some, this is morning. Others have more energy in the evening. Recognizing where your natural highs and lows fall and planning your activities around this can help you capture the spaces where you have the best chance to be on your game.

2. Add Music Into Your Routines

Music has a way of both invigorating and calming us. Using lively music during moments when you wish to harness your energy or soothing/familiar music when you wish to relax can help facilitate these processes.

3. Moderate Your Time Alone and With Other People

Socialization is a natural architect of energy for many. Yet, too much socialization can be overwhelming. Some people crave more social time than others. Finding your ideal mix between solitude and time with others and holding to boundaries that support this can assist with being most present when you need to be while also preserving your mental health.

4. Create a Steady Wake and Rest Time

Creating set wake and sleep times is ideal for stacking the odds in favor of restful nights and wakeful days. This said, with late-night social opportunities on the weekends and early morning work meetings, this can be difficult. Setting aside a window of no more than two hours for wake and sleep times creates some flexibility as you walk this tightrope.

5. Integrate a Wind-Down Strategy Into Your Evenings

Especially if you find it difficult to relax in the evenings and fall asleep, having a wind-down routine in the hours before sleep is essential to calming. If you think of your level of wakefulness as a helicopter, the more stimulating a day is, the higher that helicopter will fly, and the longer it will take to land. Integrating relaxing activities such as reading, showers, massage, or meditation into your evening can help facilitate this process.

If you have significant difficulties managing your energy levels, an appointment with a health care provider may be necessary. A range of physical and mental health conditions can alter how we feel in mood and energy. With practice, it is possible to capture the energy and harness it for our times of need, just like my little jar of lightning bugs.