Ever felt like your energy just drained in an instant? One moment you're fine, the next you're overwhelmed, exhausted, or just not yourself. What if you could shift your energy or mood back in minutes?

Yesterday morning, I started my day waking up thinking, "Today will be a great day!" Then, my oldest daughter comes into my room and says, "The laundry room is flooded. A pipe broke, and there’s water everywhere." I called my husband a few times to find out what to do, but he wasn’t answering his phone. Yep, and that’s rare. It felt like the world was spinning a bit. I had a decision to make. Do I let it ruin my day, or do I pull myself together, put it in the Fucket Bucket, adjust my attitude, and get back to crushing my goals?

Like those strategies? If so, you're in for a gift today. I lay them out below. I have a lot to say today, and I know this is long, but I promise its worth. Print it out and keep it near you!

I am human, and things come at me fast too.

You know which choice I made. I reset, handled the situation, and moved forward. We all have moments like these—but it's how we handle them that counts.

In one quick second, you can shift. Whether it’s emotions, hormones (yes, even for men), the weather, the environment, other people, a phone call, or traveling—energy shifts are inevitable. The truth is, the list of things that can affect your energy doesn’t stop there. Life and people can change your energy fast, but the key is knowing what you need when it happens and how to manage it effectively. Responding instead of reacting—oh, I know how hard it is not to react. It happens sometimes in the blink of an eye.

While it’s important to dive deep into understanding why and how you shift, sometimes you don’t have time for a deep dive. So today, I’m sharing Fast Action Strategies that you can take RIGHT NOW to manage your energy. These strategies will help you get back on track quickly so you can show up as your best self all the time, which will definitely help you and the people around you.

How to Recognize When Your Energy and Mood Have Shifted

How do you know your energy has shifted? Emotions are powerful. They can take you on a rollercoaster ride and throw you deep into your own circle of crazy. Your head might start to hurt, you might get snappy, suddenly feel tired, or just want to shut down. Maybe you can’t think straight, or you feel overwhelmed. When these things happen, something triggered it.

The first step is awareness, and awareness is often the greatest solution. So when your energy shifts, ask yourself: What was just happening? What was happening five minutes ago? Did it happen when I walked into the house? Got on that phone call? Or maybe someone’s words triggered you?

A big trigger for me is when someone says “Of course” to me. Man, I hate those words. My emotions get involved and my energy shifts quickly. The problem is, most of the time, the person saying it has no idea it bothers me. It’s my job to notice it, stop, pause, and reframe. I need to control me. Now, if someone close says it to me, it’s my job to tell them it bothers me, so they hopefully never say it again.

I could spend hours thinking about why that phrase impacts my emotions and shifts my energy, or I can just accept it for what it is and move on. Because of the nature of my job and my crazy self-awareness, I know where it comes from. One of my greatest gifts is being able to link those moments together—for myself and others. That phrase makes me feel stupid. It came up years ago while training with a financial planner. He said it in front of a client, and it was meant to make me feel small. No matter how hard I try, I can’t shake it. So sometimes, you just stop trying to shake it and learn to manage it.

Now, let’s dive into how to shift your energy in the moment—when thinking isn’t an option.

Fast Action Strategies to Adjust Your Energy

1. Put It in the “Fucket Bucket” and Move On

Before anything, I want you to consider this: Put it in what I call the Fucket Bucket and move on. This is one of many tools my clients use and love. I use it, my family uses it—even my 13-year-old (he calls it the “Chuck It Bucket”).

One reason it might be hard to shift your energy is that your brain wants to hold onto it, and your heart is involved. Your brain is tricky and recalls things, especially things that have emotions or memories attached to them from the past. So, if you literally say, “I’m putting this in the Fucket Bucket and moving on,” you can release your brain and keep your energy high. Say it out loud. Say it bold. I’m not a huge cusser, but this will jolt your nervous system and help you shift fast. Your nerve system is responsible for many things, including how you feel. This strategy helps your entire system align.

2. Adjust Your Attitude

Okay, okay—“Thanks, Leisa. How do I do that?” I get it. Here’s a great tip: Ask yourself, What would I tell my best friend to do right now? Sometimes, the best advice we give others is the very thing we need to hear ourselves. This strategy puts you into third person and takes the focus off you. It works.

3. Prep the People Around You—Advocate for YOU

Let the people in your life know your energy has shifted, and you need a few minutes to hit reset. This gives them understanding and creates space for you to reset. It’s crucial for managing your attitude, energy, and emotions when you’re feeling off. For example, when I need to hit reset, I tell my family, “Hey, I just need five minutes to regroup.” This simple action gives me the space I need to realign and lets them know I have something going on.

Standing up for what you need and filling people in is so important. “Hey, I had a rough day. I may be off this evening. I will need extra time to catch up, rest, or just veg out and watch TV.

Hey, the kids were a lot today. I need to pull myself together and breathe. Can you give me an hour?

My clients had a lot going on. I need a mental break for a little while. Can you give me an hour, and I’ll be back to help?”

This is a BIG thing that 80% of people don’t do, and it hurts their relationships. Advocate. Fill people in with what you need.

4. Take a Minute to Breathe

The perception of energy starts with taking a second to catch your breath. Step away—walk, pray, take a deep breath, then come back in. Practice box breathing. You need to get O2 deep down in your belly, which resets you and heals the body. Statistics say this also helps you live longer. The key to being present is resetting your energy first, and a deep belly breath helps. You’re no good to anyone if you’re not present in the moment, and that’s what makes you effective at being YOU. Even if it means when you pull into your driveway after a long day, you sit, regroup, and breathe before entering the house. YOU WILL BE BETTER for them. (That does not mean scrolling Facebook. Let your spouse know you’ll be there in a few minutes.)

5. Reach Out to Someone Who Lights You Up

Tone matches tone. Energy matches energy. So when you’re having an off moment or day, the worst thing to do is call someone with negative energy. It will only drag you down, and this is tricky because you don’t want to bring others down. You need people in your life who are not affected by you, and vice versa—someone who can be there for you without pulling you into their circle of crazy. That person who lights you up just by hearing their voice or seeing their eyes. That is rare today. Everyone seems to be moody with an excuse for it. Emotions are okay unless they’re affecting someone else.

So, call someone who makes you feel good, read a blog that inspires you, or engage with someone on social media who lifts your spirits. Pull out your Bible and pray—that always lifts me. Surround yourself with positive influences. Step away from negative ones when possible—even if it’s temporary. When you distance yourself from negativity, you’ll be more present and grounded when you need to engage with them.

6. Give a Shout-Out

One of the best ways to realign your energy is to thank someone or express appreciation. A shout-out—whether it’s telling someone what they mean to you or simply thanking them—will not only lift their spirits but also boost your own. When you lift others, you lift yourself.

7. Take Care of One Thing on Your Daunting To-Do List

You’ll feel a great sense of accomplishment when you take care of one thing on your to-do list. For example, donate that bag of clothes that’s been sitting in the corner or check off that one task that’s been looming over you. Doing this gives you a tangible win and shifts your energy in a positive direction. It’s amazing how one small win can set the tone for your entire day.

8. Get 5 Minutes of Personal Time In

I know you’ve heard it before, but I’m going to say it again: personal time is whatever makes you feel good. Paint your toes, read a book, exercise, clean, or watch a show. You decide. Personal time isn’t selfish—it’s essential for your well-being. Make it a priority.

9. Turn On Music and Dance It Out

Music is a game-changer. Even if you’re driving or in a tough spot, let the music fill your heart. Sing out loud and turn off distractions (like your phone). Give it three minutes to reset your energy. Music literally changes the state in your brain, helping you shift out of overthinking and into action. It’s a simple but powerful way to move your energy forward. It works in minutes.

In Summary

Everything I’ve listed here today is free and not a pill. It works. Sometimes it might feel like a lot of work to keep your mood in check and your energy high, but we’re here to live a great and abundant life. Not one full of excuses or doomsday thinking, and we certainly aren’t here to impact people negatively. Stand up for YOU by using strategies to keep your energy and mood in check. Don’t blame the weather, politics, your period, lack of sleep, or giving up a habit. You are in charge of YOU. Advocate and make massive shifts that will get you massive results.

Want to do a total clean-out and DECLUTTER your brain?

When you step back and disconnect from the world and reconnect, you can hear God, you can hear yourself, and you’ll keep your energy in check. The bottom line is everything around you is impacting you. Let’s do a reset. Here’s a guide and video to help you get moving. Declutter Guide

Thank you for reading today! I truly hope it impacts you! If you have a thought, comment or idea below on how to shift your energy I would love to hear from you.

Leisa Jenkins, Your partner in growth

This blog is for Real People with Real Challenges that want Real Solutions!