Have you ever felt drained, running from one task to the next, giving all your energy to those around you but feeling as though you have no energy to give to yourself? Many of us go through this state of exhaustion and put others before ourselves. Truthfully, you cannot pour from an empty cup. If you want to show up for others, work, or even yourself, you need to firstly, fill your own cup.
It’s Shaelyn on the blog this week, keep reading or watch my video to learn more!
What Does It Mean To Fill Your Cup?
Filling your cup means being intentional in replenishing your mental, physical, and emotional energy. This means nurturing yourself first and foremost so you can show up in different ways for other important factors in your life such as work, school, and relationships. This doesn’t mean ignoring your responsibilities or being selfish, this means caring for yourself is essential. When your cup is full you have the capacity and energy to navigate your life effectively and engage with others authentically.
How To Notice If Your Is Cup Running Low
It’s important to tune into yourself regularly and notice the signs that your cup may be running low. Some signs may include:
- Feeling constantly fatigued
- Feeling unmotivated
- Saying yes to most things, but feeling drained when completing them
- Feeling overwhelmed or irritable
- Having trouble sleeping or wanting to sleep all the time
Recognizing these signs and symptoms is essential, because then, you can take steps to refilling your cup.
Self-reflection and regular journalling can easily help you notice when your energy is most high or when it is at its lowest. Some journal prompts might include:
- What makes me feel most drained? Why?
- When do I feel most drained?
- What restores me?
- What boundaries can I set to protect my energy levels this week?
- What is one small step or action I can take today to refill my cup?
- What does my cup look like right now? Is it empty, full, or half-full?
Melanie wrote a blog on the benefits of journalling, check it out!
Ways To Fill Your Cup
Refilling your cup doesn’t mean you have to make large or major life changes, it can be a small change that brings you rest, energy, and joy. Intentional practices are key.
Prioritize rest: It’s so important to get enough sleep and engage in a daily nighttime routine. The body and mind are deeply connected.
Prioritize movement: Engage in regular physical activity. This may include a 10-minute walk to reset or stretch. Engaging in activities that bring you joy can be beneficial in refilling your cup.
Activities that replenish you: What brings you joy? These will fill your personal cup. These activities may include creative expression, music, socializing with those who energize you, partaking in activities that you truly enjoy. This could also mean exploring different activities that replenish you. It is important to be intentional and not default to only completing your daily obligations.
Set boundaries: Boundaries can protect your time and energy. Setting boundaries can include declining a task when your plate is full, delegating tasks to others if possible, limiting your exposure to things or others that may drain you. Boundaries ensure you are putting your effort in what matters most. Last week, Cara wrote A Simple Guide to Setting Boundaries, check it out!
Seek Support If Your Cup Is Running Low
Sometimes our cups feel empty and hard to refill when we are carrying more than we can handle. Seeking support through counselling or leaning on a trusted friend or family member can be great ways to seek guidance, perspective and emotional support. Asking for help is not a sign of weakness, it is a sign of strength.
Filling your cup is not a one time practice, it is ongoing. Recognize your limits, honour your needs, and invest in yourself so you can show up for yourself and others. Remember, your well-being is worth investing in. Right now, take a moment to ask yourself: how full is my cup today?
If you feel like you’re running on empty, please reach out to Dóchas at 780-446-0300 or info@dochaspsych.com. Book an in-person (Spruce Grove) or virtual (Alberta) appointment with one of our therapists here. We’ve also got free 15 minute meet and greets with our therapists here.
About Dóchas Psychological
Dóchas Psychological Services is a well-established and trusted therapy clinic located in Spruce Grove, Alberta. At Dóchas we value the idea that everyone deserves a safe space. Through connection and education, our team works hard to build a trustworthy relationship with each of our clients. It is our goal to create a community for our clients to feel like they belong.
Disclaimer
Information provided through Dóchas Psychological Services blogs or vlogs is meant for educational purposes only. They are NOT medical or mental health advice. You can read more about our disclaimer here.
