Sources to Gather Strength Every Day

imposter syndrome self-care strength

Are you feeling tired? Overwhelmed? Like you don’t know how you will get it all done?

When you’re in need of a pick-me-up, J.D. Meier recommends leveraging four sources of strength: your mind, body, emotions and spirit.


We can take our brainpower for granted, but we rely on it so much all day. 

  1. Spend time in silence. With constant noise, our minds don’t have the time to rest. Carve out a few minutes throughout the day where you can be in silence, let your mind have a little break, and recharge yourself.
  2. Harness your Ultadium rhythm by working in 90-minute cycles.
  3. Have fun! Whatever that means for you: play a boardgame with your kids, do a Sudoku puzzle, work on an adult coloring book. Play is good for the mind and the spirit!


As busy professionals, partners, caregivers, and more, it’s no surprise that we are part of a category of people who are most likely to neglect our bodies. 

  1. Be sure you are getting enough sleep and good sleep. Consider a new mattress or pillow if you aren’t sleeping well. Be sure your bedroom is dark, cool, and quiet, and avoid electronics for at least an hour before bed.
  2. Nourish yourself with good, nutritious food. Think of it like gasoline for your car -- you know what is healthy for your body and will give it the energy it needs. Make choices for your body that you know are good ones. 
  3. Move your body! This is the hardest one for me, too, because it takes the most time -- which is the thing I seem to have the least of. Even a 15-minute walk can make a tremendous difference in your energy levels, and then you can work your way up to more movement in your life.


Sometimes our emotions are telling us things that our logical mind hasn’t quite yet discovered. Our emotions have the power to support us or derail us. If your emotions are pulling you down, try these things:

  1. Don’t ignore your feelings. Talk through them with a trusted friend or therapist. Left unresolved, your unchecked, unresolved emotions can really take a toll on every facet of your life. 
  2. Ask yourself if there is anything you can do to change the circumstance that triggered you. Can you have a hard, but important, conversation with someone who is causing you pain or frustration? Can you change your own patterns and ways of doing things to make things feel a bit lighter or brighter? Sometimes we have more power to change things than we know we do.
  3. Take a mini-retreat for your emotions. Spend 15-20 minutes doing something that makes you smile. Sometimes you can do this during a lunch break, and it may feel frivolous, but it works. Watch a funny or inspirational YouTube video. Take a walk outside and get some sunshine and movement. Put on your favorite playlist, close your eyes, and let the music bring you some peace (or some energy -- depending on the mix!). 
  4. Help someone else when you see they need it. Helping others is a powerful way to serve someone else and make yourself feel more positive and more impactful. Can you do a service project, maybe even with your family? Can you send someone a note of encouragement or gratitude? You will lift them up while lifting yourself at the same time. ting out of yourself helps put things in perspective.


No matter your religious or spiritual background, you can connect with your inner strength through reflecting on your core values and what is most true for you.

  1. Pray, meditate, or take some time in quiet contemplation of those things that are deeper and more universal.
  2. Read inspirational and spiritual texts. Some of them might include ancient words of wisdom and insight. 
  3. Journal or spend time writing out your thoughts. This is a powerful way to reflect and process what is going on for you internally.
  4. Go out in nature. Nature has a way of grounding us in a way that few other things can. Appreciate the simple and magnificent beauty all around you. Listen for the sounds of nature that you can’t hear during your busy day.

Choose just a couple of these ways to gather strength and fill your well in mind, body, and spirit. When you fill yourself up, you have more to give without running dry, so take care of yourself!