Self-Care: How to Keep Your Cup Full
Self care strategies to counter anxiety and depression and strengthen your mental health, from a Maryland therapist
If you’re like me, putting my needs last on the list was a common practice. that often left me depleted. I didn’t know where to start to fill my cup or have the energy to do so. In part one I spoke about the benefits of self-care and why it is so important to fill your cup to overflow. This article focuses on finding what fits you and putting it into practice so you can begin to fill your cup.
How to fill your cup, even while parenting a neurodivergent child
Filling your cup is an empowering act of self-love. Being filled to overflowing is learning how to become what I like to call your own Chief Care Companion. Being the Chief Care Companion in your life is learning to understand, anticipate and follow through on meeting your needs. Like exceptional customer service in self-care.
When you are running on empty, you may find yourself more reactive and your stress response is activated easily. This means you are in fight, flight or freeze mode. And you become dysregulated emotionally and physically.
Most people will first experience stress in their bodies before they realize why they are feeling the way that they do. The first signs of stress may show up with headaches, physical pain or fatigue. You may experience mood swings, constant worrying, sleep disturbances, poor eating and lack of activity.
Research proves that chronic stress is linked to psychological and physical conditions such as cardiovascular disease, digestive problems, headaches and mental health disorders. If we know all of this, why is it so hard to keep our cups full, let alone overflow? Give yourself permission to become your Chief Care Companion. You are the best (and only person) for the job!
SMALL CHANGES = BIG IMPACT on your mental health
Self-care is small, daily or routine acts that can go a long way and make a huge impact in maintaining a balanced and healthy lifestyle. It is essential for maintaining your physical, mental, emotional and spiritual well-being. Food, exercise and sleep are the most basic elements of self-care. They are also usually the first things to go when we’re stressed and the best line of defense! Establishing a daily routine of self-care can provide structure and stability in your life.
Caring for your well-being has significant healing properties. As discussed in part one, engaging in a self-care routine has been clinically proven to reduce or eliminate anxiety and depression, reduce stress, increase happiness, and more. Filling your cup is a priority so you can overflow the best of you onto others. Becoming “self-full” is taking care of the whole you with service to others mindset.
From selfless to self-FULL: Making the shift to prioritizing your needs
Here are some “SELF-FULL” strategies to begin practicing consistently and intentionally.
Change your mindset about stress and self-care: How you think about stress can impact your mind and body. Think about your stress as a cycle one must complete. Stress is a natural response in the body that is designed to help us, protect us and make us create optimal performance. Part of this natural cycle is the process of recovery and returning back to a balanced state. This is where self-care helps to turn the struggle into strength.
Turn back to the basics: Sleep, Food, Exercise
Prioritize Sleep: Ensure you get enough restful sleep each night. Aim for 7-9 hours of quality sleep to recharge your body and mind.
Eat Nutritious Meals: Maintain a balanced diet with plenty of fruits, vegetables, lean proteins, and whole grains. Avoid excessive sugar and processed foods. I know it’s tough but everything in moderation. Schedule in a sweet treat to reward your self-care routine. Drink plenty of water throughout the day to keep your body hydrated and your mind sharp.
Exercise Regularly: Physical activity influences many other brain chemicals. including those that give you energy, alleviate worry and make you more receptive to joy and social connection. Find an exercise you enjoy, whether it's walking, cycling, yoga, or dancing.
Practice Mindfulness and Meditation: Spend some time each day in quiet reflection. Practice gratitude. Write about your positive experiences. Listen to positive affirmation meditations. Practice deep breathing exercises.
Do more of what you love, so you can love others
Feed your Spirit: The Fruit of the Spirit is love, joy, peace, forbearance, kindness, goodness, faithfulness, gentleness and self-control. Spend quiet time with God. Pray. Connect with the community. Filling your cup is renewing your strength, faith and overall well-being.
Connect with your passions and interests: Make time for activities you're passionate about. Adding a meaningful practice of doing something both Joyful and Healthy can help reduce stress and improve mental clarity. Spend time reading, journaling, creating art, taking a nature walk, or gardening. All are great ways to fill your cup through relaxation and can create a calming effect to reduce stress.
Surround yourself with support
Your environment matters: Declutter and organize your living space. A clean home can contribute to a sense of calm and control.
Create meaningful memories with loved one.: Spend time with loved ones and nurture your social connections. Healthy relationships are essential for emotional well-being.
Make time and space for what matters to YOU
Set Boundaries: Learn to say no when necessary and establish clear boundaries with work, social commitments, and personal time.
Celebrate Achievements: Recognize and celebrate your accomplishments, no matter how small they may seem.
Find a licensed therapist to help with anxiety, depression, and parenting stress
Seek Professional Help: If you're struggling with mental health issues, don't hesitate to reach out to a therapist or counselor. They can provide valuable support and guidance.
Remember that self-care is not selfish, it’s Self-FULL. Taking care of yourself allows you to be at your best for yourself and others. It's a crucial aspect of a healthy and fulfilling life. Complete the sentence, “I give myself permission to…” and name 3 things you can begin to fill your cup to overflowing.
