4 Easy Ways to Refill Your Cup

How do you recharge and rejuvenate your energies after a long day caring for others? 

I spent many days coming home from work, exhausted on the couch. I would tune out from my hectic day by switching on the TV. Weekends were spent much the same way with the dreaded Sunday afternoon and night thinking, I have to go back to work. I didn’t see a way out of this pattern.

My body began to break down. I became sick and tired physically, mentally and spiritually. I hit my rock bottom with this way of living and decided; enough is enough. I did research, consulted healers, found what depleted my energy and what rejuvenated it. Things began to turn around when I learned how to fill my cup.

4 Easy Ways to Refill Your Cup (1)

1. Become aware

This takes some time and practice, as the society we live in does not support introspection. I recently heard; why are introverts told to speak up yet extroverts are not told to listen more? The point is you cannot change who you are. Whether you are introverted, extroverted or a combination known as ambivert, each energy is needed to create the beautiful world we live in.

Learn what kind of personality you have and become mindful of your present moment. When you witness what is happening within your body and around you, you become empowered to make healthier choices about your energy.

2. Learn how to identify and put your experience into words

Many helpers are outwardly focused on how others feel. Often you ask; what can I do to make you feel better? In order to refill, you need to turn some of that compassionate focus around.

You cannot solve a problem, you cannot name. Sometimes you don’t even know what questions to ask yourself to turn this problem around. I had this issue when I was stuck in the work-fatigue cycle. Start to journal each day, even briefly. This helps you connect within and write out what you are thinking and feeling. You can speak it, but there is a power in seeing your truth in the written word.

3. Plan to protect your energy

As a compassionate helper, it is important to learn how to protect your energies from people, places and situations. There are numerous ways to do this. Once you find what works for you, implement these strategies into your schedule each day.

4. Find ways to maintain your energy

What gives you energy and fuels your passion? Look at what is working in your life. These activities and people will help you rejuvenate your energies.

Lastly, learn about and buy this new Amazon bestseller I Fill My Cup: A Journal for Compassionate Helpers. 

1548610178

Whether you are feeling disconnected and depleted or are already connected and looking for new ways to increase your energy awareness, this journal provides lots of easy ways to recharge and rejuvenate your energy. Filled with helpful suggestions, writing prompts and space to journal your thoughts, you will generate problem solving for this common issue many helpers face.

Here’s what inside:

How to Use this Journal

The Energy Scale

Are you an Ambivert, Extrovert or Introvert?

Writing Prompts

Plans to Protect or Rejuvenate Your Energy

Ways to Maintain Your Energy

Plus, you get ten to eleven weeks of space to journal and record your observations.

This makes a great gift for friends, family and other loved ones, of course do not forget to include yourself!

BUY yours first and then get one for a friend on Amazon.com

LisaHutchisonLMHC

Lisa Hutchison LMHC is the bestselling author of I Fill My Cup: A Journal for Compassionate Helpers, a licensed psychotherapist and writing coach. She specializes in working with professionals who often get drained from their helping efforts, recharge and rejuvenate their energies. Lisa’s psychological advice has been featured in Reader’s Digest and The Huffington Post. http://www.lisahutchison.net

5 Benefits of Meditation that Restore Your Energy

“Our world needs more time to wonder and reflect but there is too much fast paced constant distraction.” – Mister Rogers.
 

We live in a complex world with a lot of stimuli flooding our senses each and every day. It is easy to get caught up in the whirl of activity around and within you. For empaths and HSP (highly sensitive people), the feeling of overwhelm can engulf you due to your ability to absorb energy from the people, places and things around you.

Here are 5 specific ways meditation restores your energy

  1. Reduces Stress– The act of focusing your mind, relaxes your entire mind-body-spirit system. When you meditate, you decrease stress hormones called epinephrine and cortisol. These hormones are activated by a part of your brain known as the amygdala. It is this part of your brain that reacts to stress and trauma causing you to go into a fight, flight or freeze response. In an eight week study (2011), Lazar found the amygdala got smaller through meditation and mindfulness. The participants reported spending an average of 27 minutes each day practicing mindfulness exercises. 
  2. Calms Racing Thoughts– When you observe your bodily sensations and the stimuli around you, it slows the thoughts. One 2013 research study called Mindfulness Training Improves Working Memory Capacity and GRE Performance While Reducing Mind Wandering found that just a couple of weeks of meditation training helped people’s focus and memory during the verbal reasoning section of the graduate record examination (GRE).
  3. Increases Your Patience Meditation may increase your empathy for others. By consciously focusing on your breath, you learn detachment. Detachment or letting go naturally gives you more patience as you become more responsive rather than reactive. In a 2011 study Loving-Kindness and Compassion Meditation: Potential for Psychological Interventions  It is hypothesized that “loving kindness meditation may be particularly useful for targeting interpersonal problems such as anger control issues, whereas both compassion meditation and loving kindness meditation be particularly useful for treating relationship problems, such as marital conflicts, or counteracting the challenges among care giving professions or nonprofessionals who must provide long-term care to a relative or friend.” 
  4. Maintains a Mind-Body Connection– When you slow your breathing down it can sync up your mind and body. In a 2016 study called Entrainment of chaotic activities in brain and heart during MBSR mindfulness training it was found  “the chaotic activities of the brain and the heart became more coordinated during Mindfulness-Based Stress Reduction (MBSR) training, suggesting that mindfulness training may increase the entrainment between mind and body.” 
  5. Improves your Sleep– Your body and mind become more relaxed through a meditation practice which can help you let go, release and get a better quality of sleep. In April 2015 a study called Mindfulness Meditation and Improvement in Sleep Quality and Daytime Impairment among Older Adults with Sleep Disturbances was published.  It was found that those in the mindfulness group had less insomnia, fatigue, and depression at the end of the six sessions than those in the sleep education group only. 

My story

Meditation has saved my sanity as an empath. It not only has helped me let go of other people’s energy but also reconnects me to my soul. Without meditation, I am impatient, anxious, overwhelmed and more easily focused on the negatives of life. When I slow down, relax the body and release excess energy, I feel at peace, rejuvenated and myself again.

I am honored to have written, recorded and created an MP3 recording just for compassionate professionals like you called Renew and Heal: Releasing the Chaos Meditation.

I know how difficult it can be to let go of the craziness around you when you care so deeply. This energy of stress gets absorbed deep within your system causing fatigue, irritability and impatience. Now more than ever compassionate souls are being called to stay centered and grounded despite the chaos of our daily world and life.

I invite you to purchase your copy today here: Renew & Heal Meditation Releasing the Chaos 

Be as good to yourself as you are to others!

Renew & Heal Meditation-Releasing the Chaos

Lisa Hutchison LMHC is a licensed psychotherapist and writing coach for empaths and artists. Her specialty is working with professionals who get drained from their helping efforts, recharge and renew their energy. If you would like to learn more about Lisa and her practice visit www.lisahutchison.net and pick up your FREE 10 page e-book called 8 Simple Things That Release Chaos From Your Life Now!