Low-Energy Days Activate Anxiety-Manage Both with an Activity Tolerance Plan

Living with a chronic condition means navigating the unpredictable terrain of high-energy days and low-energy days. One morning you wake up ready to conquer your to-do list, and the next, a simple shower leaves you depleted. This fluctuation doesn't just affect your body—it impacts your mental and emotional wellbeing, often triggering anxiety and discouragement.

In this episode, we explore the connection between low activity tolerance and anxiety, and I share a practical, clinical tool to help you manage your energy wisely. You'll learn how to create an Activity Tolerance Planner that honors both your capabilities and your limitations, using evidence-based strategies like the talk test to assess your exertion levels.

Whether you're living with fibromyalgia, MS, heart failure, COPD, or another chronic condition, this episode offers you permission to find contentment in what you can do while extending grace to yourself for what's beyond your reach today. Because a high-energy day needs as much careful attention as a low-energy one.

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Transcript

Kylie awakes and sits up at the side of the bed. A quick body scan causes a tentative smile and her first thought of the day,  “Hmm, this might be a good day”. After taking her shower, Kylie applies mascara on her lashes something she didn’t feel like doing yesterday.

She walks toward the kitchen to make a cup of coffee and feed her yellow lab, Hardy. Because Hardy’s a good listener she shares her plans for the day. “Let’s make the most of this day. We have a long to-do list.”. With Hardy taken care of, Kylie launches her plan. She changes the bed sheets and loads the washer. Then she drives to the dry cleaner and stops at the grocery for food. 

Returning home, Kylie puts away the groceries while thinking what else she could accomplish. She’s conscious that she’s pushing it but she has no idea how she’ll feel tomorrow. Deciding it can’t wait, she vacuumed the great room.

Kylie’s choices, movement and exertion are no big deal for most woman unless you have a chronic condition. Conditions like Parkinson's, fibromyalgia, multiple sclerosis, lupus, rheumatoid arthritis, heart failure, COPD and chronic fatigue create a low activity tolerance.

And low activity tolerance can create anxiety or depression.

Recently, I called to check in with a dear friend. She relayed the day before she awoke with some energy and did many of things listed in Kylie’s story. The day after, those activities left her exhausted from overdoing it. Taking a shower the morning after left her depleted. Making her breakfast felt like climbing the summit of Everest. She took advantage of a high energy day only to pay the consequences. She expressed the unfairness of being robbed of her capabilities. 

Those with chronic illness have a level of activity tolerance. If they exceed their energy level, there is physical fatigue but mental and emotional weariness as well. Feelings of depression, worthlessness, embarrassment, or dejection can set in.

Your mind may say you can but your body cannot follow through. Frustration sets in as your strength wanes with the next task. You compare past abilities with present ones. 

Anxiety activates as you falter to accomplish what you want. Anxiety prompts questions focused on future care and what you won’t be able to do for yourself.

This topic is important to me after having lived for a limited time with low activity tolerance. And I have friends or know acquaintances who live with chronic illnesses.

A high energy day needs nurtured as much as a low energy one. 

There are many ways to overdo it and you can avoid it by planning your day or week. 

You can resist the temptation to overdue and exhaust your body by using an Activity Tolerance Planner. 

1.  Create a to do list for the week based on two categories: high energy output tasks and low energy output tasks. High energy output tasks exhaust your physical or mental stamina faster than low energy output tasks. 

High energy tasks might include: vacuum, mopping, paying bills, cleaning a bathroom, grocery shopping, laundry, running errands. You determine what qualifies as high energy or low energy.

A high energy task should be done at the peak of your physical or mental stamina. Lower output work can be done before and after high output work.On your list, prioritize four to 5 high energy tasks you would like to accomplish during a 5 to 7 days period. 

2.  Add to your list seven to eight low energy tasks and prioritize these in order of importance. You may be able to accomplish 2, 3, or 4 low energy tasks in a single day. 

3.  As you perform the task you want to assess your activity intensity. 

You can measure your activity intensity with the talk test. If you are able to talk aloud while performing your activity, then you are at moderate activity. If you can speak a few words but not complete an entire sentence, then your activity is vigorous.

A low energy task can turn into a vigorous activity if you’ve completed a few or several tasks before it. 

4.  The talk test serves as your warning sign that you are exerting yourself at a high capacity. It indicates you need a rest period or you need to reassign tasks not yet completed for another day.

Assessing your activity intensity and listening to your body can prevent over-exertion and exhaustion.

5.  Remember, don’t compare one high energy day to another. For instance, say last week you accomplished two high energy tasks in one day. Today, your body feels like you can do a repeat. But soon you realize your energy is waning faster than it did the last time. 

6.  Respect the energy level available to you in the present moment and readjust your plan. Comparison brings discouragement. Find contentment in what you can do. Give yourself grace for what is available to you in the moment.

At the end of your week, no matter what you have or have not completed on your list, you can be proud of your accomplishment and independence. Be grateful for what you can do.   

I have a freebie for you. It’s an Activity Tolerance Planner to manage your energy output and reduce anxious or unhelpful thoughts associated with reduced activity levels.

The Activity Tolerance Planner is based on a six day week. Monday through Saturday. Sunday is your complete rest day or you can switch it out for a different day of the week. 

• On the right hand side of the weekly calendar there are two boxes labeled High Energy Tasks and Low Energy Tasks. In each box you will list the activities you want to complete that week based on the amount of energy that task takes. For instance, you might list vacuuming in the high energy box and dusting in the low energy box..
• As you start your day and make an assessment of your energy level, pick a task from the list. It’s best to limit high energy tasks to one or two leaving enough energy to complete a low energy task or two. 
• Take care to assess your exertion rate during each task with the talk test and listen to your body. If you feel you have the capacity, start another activity.
• At the end of the week, look over your calendar. Appreciate what you have accomplished. Congratulate yourself and express gratitude for what you could do. By looking back at what you’ve done, this keeps your outlook positive and focused on possibilities.

You are amazing! Believe it.