How to Up your Emotional Energy?

Rhucha Kulkarni
Jul 7
4 min read

Do you feel overwhelm, burnout, exhausted?

You display a surge of emotions inappropriately?

You try, by all means to stay energetic, but to no avail?

Is this YOU?

Last week, we talked about mental energy, and how today’s core currency is energy, not time.

While physical and mental energy affect cognitive function, there is another type of energy that is “not so visible” and can often get missed out in trying to recoup our energy levels. This is Emotional Energy.

What is Emotional Energy?

Emotional energy refers to the psychological and physiological intensity of emotions, essentially the "fuel" that drives our feelings and behaviours

Emotional Energy fuels our motivation, clarity, and sense of connection. When it’s low, we feel drained, scattered, or reactive. When it’s high, we feel resilient, purposeful, and at peace. We often think of Emotions as “in the mind” or “in the heart”, but there is a strong mind-body connection. Emotions are deeply connected to our physical state, and emotional energy is linked to physiological responses and sensations.

How to Cultivate Emotional Energy?

1. Recognize, label and manage your emotions before they manage you

Understanding your emotions is the first step to mastering your energy. Emotional intelligence isn’t just about being “in control” — it’s about being aware of what you’re feeling, naming/labelling emotion/s, and choosing a conscious response. When you name your emotion with emotional awareness, (e.g., “I’m feeling frustrated because...”), you activate your thinking brain, which helps you respond instead of react.

How: Ask yourself self-reflective deep questions: “What am I feeling right now?”, “Where is this emotion coming from?”, “What do I need?”, and so on.

2. Set Boundaries: Protect your emotional energy from external drains.

Not all energy leaks come from within. Some come from people, environments, or demands that overstep your limits. Setting boundaries is not selfish — it’s self-preserving. Boundaries create emotional safety and give you the capacity to show up fully when it matters.

How: You may need to unlearn your existing ways and learn new ways of being – Saying “no” without guilt, limiting time with draining people or conversations, and creating space for rest and solitude.

3. The Gratitude Boost: Shift your energy from depletion to abundance.

Gratitude has become a buzzword in recent times, but it isn’t just a nice-to-have, it’s a powerful emotional reset. When you focus on what’s working and what you have (instead of what’s lacking and what you have not), your emotional state naturally shifts. Gratitude makes you feel “enough” — and energizes you to keep going. Regular practices like gratitude journaling & expressing appreciation can improve relationships & increase life satisfaction*1.

How: Some conscious gratitude practices such as starting or ending your day with 3 things you’re grateful for, saying thank you more often, even to yourself, and gratitude journaling (even if it’s just 2 lines a day).

4. Release Negative Emotions: Don’t bottle up your emotions — let them out, wisely.

Holding onto unexpressed anger, sadness, or anxiety is like keeping your foot on the emotional brake. Emotions are like waves — they rise, peak, and pass. Let them move through you, not get stuck in you. Because, feelings, thoughts and behaviours are all interlinked in the Cognition Triangle, a cycle of negativity depletes you. But releasing emotions doesn’t mean exploding or venting destructively. It means learning healthy coping mechanisms.

How: Pick up any technique which you enjoy - Journaling, Breathwork, Talking to a friend or therapist/counsellor/coach, Movement (walk, yoga, dance), Creative expression (art, music) and many more! An engaging way is to tap into your hobbies/interests/passions as a way of emotional expression - for example, if you are a dancer, you can incorporate Navrasas into your art.

5. Nurture Positive Relationships: Surround yourself with people who recharge your spirit.

Some people uplift you just by being around them — they see you, support you, and celebrate you for who you are. These are your energy givers. Seek them out. Spend more time in their company. Because, energy is contagious. The more you nourish your meaningful connections, the more emotionally resourced and emotionally intelligent you become.

How: Begin by asking yourself the hard questions, “Who leaves me feeling lighter after we talk?”, “Who listens without judging or fixing?”, “Who inspires me to be my best self?”

In a Nutshell…

Emotions are not always all bad, in fact all emotions serve a purpose. However, it is important to understand how is an emotion serving you and your wellbeing. Begin by asking …

Is this emotion leaving me energized and uplifted, or drained and exhausted?

Positive Energy comes from cultivating positive experiences and positive emotions. Conscious action towards feeling and being comfortable with WHO YOU ARE, is the firm foundation of emotional wellbeing. So do not run away from emotions, but invest your emotions in the right direction. Invest in knowing yourself at the core, and make the effort to celebrate yourself.