There is a common saying in self-help and well-being communities that “you can’t pour from an empty cup”. Whether it is your physical health, mental health, or spiritual health, all these aspects of good health need to be cared for regularly.
Most parents make sure their children get the right nutrition for their bodies to grow and be healthy. They make sure their children get enough sleep for their brains to focus clearly in school and provide a listening ear for emotional support.
Below is a list of activities you can do to help you fill your cup, whether you have five minutes or a long weekend.
- Deep breathing- Taking a deep breathe in through the nose, hold your breath, then breathe out slowly through pursed lips for a count of eight. Focus on how your body feels. If you do this a few times when you go to bed at night, it can help you fall asleep instantly. If you suffer with anxiety in the middle of the day, doing it one or two times can make you feel less anxious and lower your blood pressure.
- Meditate- Close your eyes and focus on saying the same word over and over again or visualize a peaceful scene such as chirping birds or waves coming in and out at the beach.
- Nap- If you did not get a full night’s sleep the night before or you are just having a hard time keeping your eyes open, set an alarm for 20 minutes and lay your head on your desk or find a comfortable place to sit and close your eyes.
- Color/doodle- If you don’t have an adult coloring book, use an ink pen to make some designs on a piece of paper, then fill the shapes in with different color pens, pencils, or crayons.
- Read a motivational book- It doesn’t have to be a hard back or paperback, an ebook on your phone or tablet may be more convenient for you. Listening to an audiobook works too and gives you something different to listen to when driving. Read a chapter first thing in the morning or last thing before bed (use the night/dark mode if reading on a digital device so you limit blue light exposure before bed that can keep you awake.
- Yoga/stretching- You don’t have to twist yourself into a pretzel to get the mental or physical benefits of yoga. Gentle stretches and static poses help fuel you muscles with oxygen and release tensions. Balancing poses help you build strength, focus, and avoid falls.
- Walk- A brisk 20-minute walk outside without sunscreen will help get your heart rate up and burn off stress with a bonus hit of Vitamin D which helps with positive moods.
- Declutter your car/house- Start small with your desk, nightstand, or kitchen counter that you always see. When you have more time (a long weekend), tackle bigger, less visible areas such as your closet. If you aren’t planning on losing weight and half of your closet is clothes that are too small for you, give them to a charity that helps those in need. When you clean out the dresser, donate socks
and undergarments that are beyond wearing to a charity that collects fabric items to be shredded and recycled. - Take a vacation- Getting away for a few days once or twice a year not only gives you a break from your day-to-day routine, but it allows you to explore new areas
and collect new experiences. - Get a massage- When done by a professional, this is the best way to completely unwind and get all the built-up stress out of your muscles. Make sure you drink lots of water post-massage to keep the released toxins from building back up in your body.
- Learn to say “no”- When you keep saying yes to everyone else without removing responsibilities or tasks, you will have a harder and harder time keeping anything in your cup.
- Keep a list- Keeping a list of what needs to be done each day is a great way to track what needs to be done and what can be put off for another day. You will also feel a sense of satisfaction when you cross something off your list. Make the list at the end of each workday and keep the list by your bed in case you remember something in the middle of the night.
Try the activities above that would bring the most enjoyment to you and allow you to truly relax. Set a regular schedule so your cup never runs empty again.
