Energy Management and Capacity for Persistent Neck Pain and Headaches (Part 2)
Our energy is like a wave—naturally rising and falling throughout the day.
Within this, we each have a certain capacity, or what’s known as a “window of tolerance.”
This is the range between our upper threshold (how much activation or stress we can handle) and our lower threshold (how much rest we need before feeling lethargic).
Ideally, we want to operate comfortably within this window, with smooth transitions between states of activity and rest.
However, detraining, illness, or emotional stress—like a virus or prolonged inactivity—can narrow this window, reducing our ability to tolerate even small amounts of physical or mental stress.
This narrowing often results in muscle tightness, headaches, or fatigue. Conversely, physical training, emotional regulation, proper nutrition, and a positive mindset can slowly expand our capacity over time.
This increase happens when we push just beyond our current limits and recover properly, gradually expanding the window without tipping into unwanted extended periods of unpleasantness.
Pushing the Edge: Growth Requires Discomfort and Recovery
To grow, we need to venture slightly beyond our current capacity—into what’s called the adaptation zone—where change occurs.
Mild discomfort is a natural part of this process and signals that the body is adapting. However, it’s essential to manage the dose.
Too much, too soon can push us beyond the point of healthy growth and result in negative adaptations.
The key is finding the right amount of challenge, followed by adequate recovery, to allow the body to expand its capacity gradually.
Tuning Into the Body: How to Recognize Growth vs. Overload
We can learn to trust our body’s signals to guide us through this process.
Below are the top positive and negative signs that we’re either on the edge of growth or have gone too far on both ends of the energy wave (upward activation and downward rest).
Top 3 Feelings When You’re Growing at the Edge of the Upward Wave:
Mild Restlessness or Excitement: Feeling like you’re just outside your comfort zone but still in control.
Elevated Heart Rate and Focus: Slightly faster breathing and heart rate, with heightened mental focus.
Slight Muscle Fatigue or Tension: A natural response to new movement or challenges—manageable, not overwhelming.
Top 3 Negative Feelings When You’ve Pushed Too Far Up:
Irritability and Anxiety: The mind races, and the body feels wired but exhausted.
Poor Sleep and Tight Muscles: Chronic tension, headaches, and disrupted recovery cycles.
Adrenal Fatigue: Feeling emotionally flat, despite being physically activated—like burnout creeping in.
Top 3 Feelings When You’re Resting at the Edge of the Downward Wave:
Calm Relaxation: A sense of deep rest and stillness, without boredom or lethargy.
Gentle Muscle Loosening: Tension eases, and the body feels light and free.
Slow, Rhythmic Breathing: A clear sign the nervous system is shifting into recovery mode.
Top 3 Negative Feelings When You’ve Gone Too Far Down:
Lethargy and Brain Fog: The body feels heavy, and it’s hard to focus or engage.
Constipation and Sluggish Digestion: The digestive system slows, impacting energy and mood.
Apathy and Disconnection: Emotional numbness or avoidance of activities that usually bring joy.
Balanced Growth: Matching Upward Effort with Downward Restoration
Building capacity isn’t just about pushing upwards into more activity or stress—it requires equal attention to downward restoration.
If we only focus on activating the body (upward wave) without adequate recovery (downward wave), it creates negative adaptations such as chronic stress, muscle tightness, pain, and emotional instability.
Conversely, too much focus on rest without activation can lead to stagnation, fatigue, and a lack of motivation.
Signs of an Imbalanced Wave: When the Body and Mind Struggle
If the energy wave gets out of sync, the body sends clear signals:
Upward Imbalance: Tension headaches, neck pain, shallow breathing, racing thoughts, and adrenal fatigue.
Downward Imbalance: Brain fog, sluggishness, stiffness, digestive issues, and a lack of engagement with life.
Warning Feelings: On the Edge of Too Much vs. Too Little
If you really start to listen to your body, you may hear its gentle warning signs through your feelings…
The One Feeling When You're Doing Too Much:
Restless Tension.
Your body feels tight and agitated, like it’s wired but tired. You might notice racing thoughts, trouble relaxing, or feeling like you're always on edge. This is your early warning that you're pushing beyond your capacity, and it's time to slow down before burnout, muscle tightness, or pain sets in.The One Feeling When You're Resting Too Much:
Dull Apathy.
This is the sluggish sensation where everything feels like too much effort—even enjoyable activities. Your body feels heavy, your mind foggy, and you might experience stiffness or lack of motivation. This is your early signal that rest has tipped into stagnation, and gentle movement or engagement is needed to re-enter your optimal energy flow.By learning to listen to these subtle signals, you can stay in tune with your energy wave and adjust accordingly.
The key is finding that sweet spot—where you challenge yourself just enough to grow without tipping into exhaustion, and rest just enough to restore without becoming disconnected or sluggish.
When we honor both effort and recovery, we expand our capacity over time, reducing tension, headaches, and pain naturally.
The Path to Sustainable Growth
Sustainable energy management means respecting the wave—challenging yourself enough to grow, but not so much that you burn out or get stuck in fatigue.
This process takes time, and it requires listening to your body to get the dose just right.
As you slowly expand your capacity, your window of tolerance will widen, and you’ll experience less tension, fewer headaches, and greater resilience—both physically and emotionally.
This approach is different from traditional physiotherapy, which often prescribes exercises to be done daily without addressing the underlying drivers of muscle tension and pain.
Instead of treating symptoms in isolation, this Program helps you tune into your energy management system, so you can align with your body’s needs and unlock natural healing.
By learning to ride the wave of energy, balancing effort with recovery, and expanding your capacity over time, you’ll develop the skills to manage pain, prevent flare-ups, and build a more resilient mind and body.
