“You can’t pour from an empty cup. Take care of yourself first.” – Unknown 

Are You Running on Half Full? 

How many of us continue to give when we are running low? It’s a question we rarely stop to ask, yet it impacts our well-being, relationships, and performance.

January brought this realisation home for me. Like many, I felt the weight of the winter blues and the persistent push to keep going. Realising this was real for me made me slow down, review and reassess. As a GP, mentor, and coach, my role is to be present and to pour into others—within the NHS and beyond. But for the first time in a while, I asked myself:

🤔 “Do I have all it takes to give right now?” 

And the answer wasn’t 100%.

The Cost of Overextending Yourself 

Science backs this up. Studies in psychology and neuroscience show that when we push ourselves beyond our limits—without rest or recovery—we enter a state of chronic stress. This leads to:

➡️ Emotional exhaustion 

➡️ Reduced cognitive function 

➡️ Increased irritability and frustration 

➡️ Higher risk of burnout 

From a behavioural perspective, compassion fatigue is real—especially for those in caregiving and leadership roles. When we continuously give without replenishing ourselves, our ability to show up effectively, compassionately, and energetically diminishes.  

How This Shows Up in Your Life 

When your energy is low, you may notice:

✅ You become easily frustrated – Small things start to feel overwhelming.

✅ You struggle with focus – Even simple tasks seem daunting.

✅ You withdraw emotionally – You’re physically present but mentally absent.

✅ You neglect your own needs – You prioritise others at the expense of yourself.

These signals that it’s time to pause, reassess, and refill your cup.

The Decision to Step Back & Recharge 

So, I made a conscious decision and put some safety mechanisms into my system.  

✅ I pulled away from non-essential tasks. 

✅ I prioritised my mental health. 

✅ I reassembled my energy. 

By doing this, I ensured that when I do show up, I’m present, energised, and giving at my full capacity—not just scraping by. Now, as February begins, I’m stepping forward not at 50% but at 100% (if not more!). 

The Power of Boundaries & Replenishment 

What can you do to protect your energy and avoid burnout?

💡 Take a moment to step back – Recognise when you’re running low.

💡 Reassess your priorities – What truly matters right now?

💡 Protect your non-negotiables – Make time for sleep, exercise, rest, and joy. 

When we allow ourselves time to recharge, we don’t just benefit—we create a ripple effect for those around us. Our energy, presence, and ability to support others improve exponentially when we take care of ourselves first.

Permit Yourself to Replenish 

If this resonates with you, consider this your gentle reminder:

🔹 You are allowed to take a step back.

🔹 You deserve to recharge.

🔹 You will be more effective and fulfilled when you do.

Take care, and move forward when your cup is full.

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