You Can’t Pour from An Empty Cup
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R U OK? Day, on the second Thursday of September, is an Australian suicide prevention charity. It's a national day of action when we remind Australians that every day is the day to ask, 'are you OK?' and start a meaningful conversation whenever they spot the signs that someone they care about might be struggling with life.
They say, 'You can't pour from an empty cup,' and nothing speaks truer when it comes to self-care. I know this to be true for me, and I also know that I have a cyclic relationship with self-care. I know self-care is important; however, I can forget this until I become unwell or overtired.
Taking the time to nurture our mental, emotional, and physical well-being ensures we are well-equipped to support others. Parents and caregivers, juggling the many demands of daily life, can be at high risk of struggling with being OK. Here are some suggestions on incorporating self-care into your routine to help you refill your cup:
Breathing Practice
Our breath is a powerful tool that can instantly affect our sense of well-being. Deep, intentional breathing helps activate the body's relaxation response, reducing stress and promoting mental clarity. The best thing about 'breathing' is that it can be done anywhere at any time. For a deeper dive into the science and power of breath, James Nestor's book Breath: The New Science of a Lost Art is a life-changing read. Try this simple practice, often referred to as box breathing, as you can imagine each breathing step as completing one side of a box/square:
If you can, find a quiet space: Sit comfortably and close your eyes. (I have been known to find a toilet cubicle... it's generally quiet).
Inhale Deeply: Breathe in slowly through your nose for a count of four.
Hold Your Breath: Retain your breath for a count of four.
Exhale Slowly: Release your breath through your mouth for a count of four.
Hold for a count of four.
Repeat: Continue this cycle for a few minutes each day or as needed to restore a sense of calm and balance.
Meditation
I was never much good at long, focused meditation, but I started with focusing for 7 mins. I could do that. I then worked up to increasing the time I spent in meditation. Meditation can offer a sanctuary for the mind amidst the chaos of daily life. To make the practice more comfortable, you might consider a dedicated meditation cushion to support your posture. Here's a basic meditation technique to get you started:
Set Aside Time: Reserve 5-10 minutes each day.
Comfortable Position: Sit or lie down in a comfortable position.
Focus on Your Breath: Concentrate on your breathing and let go of any distractions.
Stay Present: Whenever your mind begins to wander, make a note of the thought and then gently guide your focus back to your breath.
There are hundreds of guided meditations on Spotify - give some of them a go and find the ones that work for you.
Exercise
Exercise is well known for supporting our overall wellbeing. It does not have to be a 10k run. It could simply be walking your dog around the block, some gentle stretching on a yoga mat or taking yourself for a walk in the fresh air. Walking is also free and can be done at any time of the day. Try a walk around the block at morning tea break or a lunchtime walk.
Sleep
Quality sleep is one of the cornerstones of good health. It's during sleep that our bodies repair and rejuvenate. For those nights when your mind is racing, a weighted blanket can provide a comforting, gentle pressure that can help calm the nervous system. Creating a relaxing bedtime routine is also key. This could include sipping on a calming herbal tea or using an aromatherapy diffuser with lavender oil. Establishing a consistent sleep schedule, a bedtime routine, and making your bedroom cool, dark, and quiet are the recommendations for a great night's sleep. I love a sleep mask.
Journaling
Journaling is a fantastic way to unwind your mind and process emotions. This is one of my best strategies. It provides me with a private space for self-reflection, helps my mental clarity. All you need is a beautiful notebook and a nice pen to get started. These are my journaling tips:
Daily Reflection: Dedicate a few minutes each day to write down your thoughts and feelings.
Gratitude List: Note three things you're grateful for each day in a dedicated gratitude journal.
Set some goals for the day, week, or month. Setting some targets fosters a sense of purpose and direction for me. I need this to keep me grounded.
Healthy Foods
Choices about what you eat strongly influence your vitality and overall happiness. Incorporate a diet rich in whole foods that suit your body's needs and avoid highly processed foods. Don't forget to drink plenty of water - having a water bottle with time markers can be a great reminder to stay hydrated throughout the day.
More Self-Care Resources
Self-care is not a luxury; it is essential. Here are some of my favourite books that can help you on your self-care journey:
When the Body Says No by Gabor Mate`
Flourish by Martin Seligman
The Well Lived Life by Dr Gladys McGarey
Becoming Supernatural by Dr Joe Dispenza
Nourishing our mind, body and spirit will support us in having a cup that is full enough to love those around us. Here's to taking care of Us!
Chelle ❤️
