Things That Fill My Cup: How to Self-Care

Self-care is making time for things that refuel your energy, reduce your stress, and improve your overall sense of wellbeing. Self-care looks different for everyone, but it often involves making healthy choices around food, sleep, mental and physical activity, and nurturing social and spiritual connections. Fill My Own Cup means when you make time for self-care and your ‘cup’ is full of energy with the things you love, care for, and appreciate. Self-care practices can reduce the risks of depression, anxiety, and physical diseases. 

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If your self-care cup is empty, you won’t have energy for the demands of everyday life. If your self-care cup is empty, you cannot fill another cup either. You must fill your own cup before you can pour into others. As we show care to ourselves, we need to keep our cups filled so we can fill other cups. 

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You can fill your cup in many different ways. Most self-care activities are easy to do and take minimal time, but they offer immediate benefits to your well-being. We suggest trying a lot of different techniques to find what works best for you. To fill your cup, you may consider focusing on physical, emotional, psychological, and spiritual care that impacts your overall well-being. 

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Physical

i. Eat nourishing foods and stay hydrated.

ii. Maintain a healthy sleep routine.

iii. Clean or declutter your space.

iv. Get a massage or take a nice bath.

v. Get dressed up (even if there’s no occasion) or “dress down” in your softest, most comfortable clothes.

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Emotional 

i. Set your own boundaries for your time and energy.

ii. Keep writing a reflection journal.

iii. Make a list of things you like about yourself.

iv. Revisit happy memories in a photo album or phone gallery.

v. Listen to your favorite music.

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Psychological 

i. Focus on what is within your control.

ii. Practice positive self-talk.

iii. Read a book, listen to a podcast, or watch a movie or TV.

iv. Looking forward to your next trip or plan to getaway. 

v. Take a break from electronic devices.

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Spiritual 

i. Start a daily gratitude practice.

ii. Set aside time for prayer or meditation.

iii. Set aside time before bed to reflect on your day.

iv. Do something kind for someone.

v. Attend prayer service.

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There are many ways to practice self-care. The best self-care practices are the ones that work for you. Regardless of what you choose to do, take a few minutes each day for yourself. Like any new practice, self-care takes time and reminders to become a habit. Try setting your alarm clock 10 minutes earlier for morning meditation, or put a reminder on your phone to take a reading break. Don’t be too hard on yourself if you notice that you’ve neglected your self-care recently. Being aware is an important first step. Once aware, it's time to reorganize and prioritize your well-being. Remember, taking care of yourself is not a luxury—it's a necessity, and is unique to each person. Don’t forget to also be gentle with yourself as you make these positive changes. Your full cup will not only enrich your life but also empower you to pour into others. Start your journey today, because you deserve to feel your best self.

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Take a few moments to ask yourself: 

1. What fills my cup? 

2. How do I feel when I make time for self-care? 

3. How can I build in daily reminders for self-care?

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References: 

• Merket, R. (2023, March 12). The Importance of Filling Your Cup First: A Lesson in Prioritizing Self-Care and Helping Others from Overflow. https://medium.com/@roxannemerket/the-importance-of-filling-your-cup-first-a-lesson-in-prioritizing-self-care-and-helping-others-d9f4fdfb531e
• Pilkington, K., & Wieland, L. S. (2020). Self-care for anxiety and depression: a comparison of evidence from Cochrane reviews and practice to inform decision-making and priority-setting. BMC complementary medicine and therapies, 20(1), 247. https://doi.org/10.1186/s12906-020-03038-8
• Soong, J. (2011, November 29). Power naps: Napping benefits, length, and tips. WebMD. Retrieved October 12, 2021, from https://www.webmd.com/balance/features/the-secret-and-surprising-power-of-naps

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