Fill Up Your Self-Care Cup

Last month I had a bit of a breakdown- yes, even me the “health & wellness coach”, the “Reiki Master”, the “holistic entrepreneur”… I had some healing and learning to do. This was a fantastic experience… as I believe we all grow and learn from our challenges.

I got on a call with my own life coach last month and as we were checking in I blurted out: “I’m tired… I just feel exhausted. I had my in-laws over for the weekend and I’m so drained… I just feel really, really distracted and irritated… I just am worn-out!

Wow, I bet she wasn’t expecting that, huh!? So as we talked we came to a couple of revelations:

  • I had been busy doing, giving, running, and going NON-STOP!
  • My recent months included: traveling to and from India, enjoying the holidays, creating an entire product, marketing and launching that product, preparing a talk for a conference, practicing/reciting/rehearsing that talk over and over again, and presenting at the conference… oh yeah- and hosting my entire family of in-laws
  • Now this was a lot of doing
  • There was little-to-no “being”… and even when there was it wasn’t quality being as I was distracted, busy, and rushing it!
  • I was giving out my energy all over the place…
  • My self-care cup was empty!


Who out there can relate to this? Who has felt irritated, frustrated, exhausted, tired, and drained? Who is living in a continuous state of stress?

Because so many of us are “doers” we are constantly running on empty. I’d wager to say that each and every one of us- at one point or another- has found themselves stressed out, drained, and out of gas.

What can we do about it? How can we fill up our own self-care cup?

  • Awareness: The first step is to actually recognize that you are functioning (dis-functioning?) as an empty basin. If we don’t even realize how we feel; then we may not even notice our existing conditions.
  • Pause: Take some time to check in and really notice how you are feeling. Put words to what you feel. Are you angry, sad, joyful, grateful, frustrated, tired, hopeful, etc.?
  • Link thoughts to feelings: We feel a certain way because of the thoughts rolling through our minds. When I had my “hands thrown in the air” moment last week I observed my thoughts: “You’ll never be a success. No one ever buys your products. You keep doing the same thing over and over. You won’t amount to anything. Another failure…” Thinking those thoughts- of course I’m going to feel irritated, frustrated, stressed, and exhausted! So what are you thinking about? Watch your thoughts and link them to how you feel.
  • Shift the thoughts: Once you have the awareness of what is happening within your mind, you can begin to ask yourself: “Is this truth? Am I speaking in “absolutes” (never, always, etc.)? Are there other thoughts that make more sense? Can you replace your thoughts with something more useful, something that serves you, something that lifts you up?
  • Allow compassion: Quit being hard on yourself. You are AMAZING! Look at all of the “things” you’ve gotten done. Remember all of the people you’ve helped. You are a HERO! Let go of criticism, doubt, and self-loathing behaviors and thoughts. Love yourself. Forgive yourself. Enjoy yourself!

The number one way to avoid the drought is to…

Fill yourself up!!

Take time each and every day to enjoy yourself. Sit quietly alone with your breathing. In the evening, take note of all of your accomplishments during that previous day. Spend time daily in self-care… in self-love. Nourish and fill yourself up so that you can be productive, caring, and helpful to those around you.



Nurse Coach Elizabeth Scala is a certified health and wellness coach, master’s prepared RN, and Reiki Master. Besides being the owner of Living Sublime Wellness and the founder of the RejuveNation Collaboration, Elizabeth is also an inspirational and motivational author and speaker. She presents workshops, educates organizations, and helps people live holistic lives of well-being. If you’re interested in finding out more, visit Coach Scala at and receive your special gift, her 3-Part Video Series: “Here’s Time for Your Health”.