You Can’t Pour from an Empty Cup
Responsibilities and caring for others can be all-consuming, but you can’t pour from an empty cup. In this short guide, we explore why self-care isn’t selfish, how to spot the signs of burnout, and practical ways to refill your cup so you can keep showing up with strength and compassion.
MENTAL HEALTH TOOLS & RESOURCES
We’ve all heard the phrase, but for carers, it’s more than just a saying — it’s survival. If your own cup is empty, there’s nothing left to give to the person relying on you.
Why It Matters
Responsibilities can drain your time, energy, and patience. When you neglect yourself, exhaustion builds, irritability rises, and eventually, burnout follows. Looking after yourself keeps your “cup” full enough to support others and carry your load.
Notice When Your Cup Is Empty
Constant fatigue or disrupted sleep
Snapping at small things
Feeling resentful or overwhelmed
Losing interest in things you usually enjoy
Ways to Refill Your Cup
Rest — protect your sleep like a non-negotiable appointment.
Support — lean on friends, peer groups, or therapy.
Boundaries — say “no” when you’re stretched too thin.
Self-kindness — offer yourself the same compassion you’d give others.
Remember: Looking after yourself isn’t selfish. By keeping your own cup full, you can show up with the patience, presence, and strength and tackle your responsibilities.
You Might Also Find Helpful
Self-Care Strategies for Carers — practical ways to protect your well-being while supporting others.
How Many Hats Are You Wearing? — reflections on the weight of multiple responsibilities
.STOP Technique — a simple way to pause and reset when emotions feel too much.