Cultivate Your Mind & Body Wellness

Refill Yourself

November 2020

The last few weeks have been draining mentally, emotionally and physically for most people and I am not an exception. It has been difficult for me to engage in my usual high energy activities and I have found that my low energy activities have been more helpful in feeling reenergized like stretching and being with my dogs. Without taking the time to refill on your energy, you may find yourself running on low or even empty. So, now is the time to refill on your energy more than ever as we move into the holidays.

There are many ways to replenish your mental, emotional, physical reserves based on your preferences, time, interests, needs etc. People feel energized differently, so take the time to explore what improves your energy. You can engage in self-care, focus on increasing your positive mindset, eat more nutritiously, improve on sleep, connect with your support persons, get active, or find meaning & purpose. Take the time to refill your energy now to cultivate your body and mind wellbeing!

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Fill Your Cup

Feeling drained is unpleasant and yet, we often forget or do not make time to refill our own energy reserves even when they run low or empty. We CAN burn out when we do not stop to take care of ourselves and that is even more unpleasant.

So, what does it mean to fill our own cup? To fill your cup means to replenish those stores of mental, emotional, and physical energy.

How do you usually refill your own energy reserves? What are your plans to do so in the next few weeks?

Some self-care ideas to refill your energy:

  • Go for a walk
  • Watch tv
  • Do Yoga
  • Go to church
  • Call a friend
  • Cook a nice meal

Positive Mind

It can be difficult to stay positive when life around us is "uncertain", yet even when life is "stable" we can still struggle to be positive. Being positive is a skill and it can be learned with practice.

There are many times when we are unable to control what happens around us, yet we have the opportunity to manage our own inner thoughts. We can change how we think & feel about what happens and how we experience what happens.

Always focus your attention on the full half of the cup, not on the empty half.

Focusing on the full half will make it grow.

The Little Engine that Could by Watty Piper Read Aloud

Nutritional Energy

Our bodies get their energy from nutrition and we need daily refills on our nutritional energy to support our positive functioning all day. Breakfast is usually a good time in the day to start giving yourself that all-day energy. Healthy snacks also keep your energy going. The best picks are foods rich in complex carbs and protein.

Breakfast Boost Smoothie

A combination of oats, strawberries, your favorite milk, honey and almond butter.

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More Sleep

Sleep matters. The purpose of rest it to help your body recharge and without rest, we lack energy to function effectively in our day to day activities.

There are many obstacles to not getting enough sleep or quality sleep. One of these obstacles is the use of mobile phones, tablets, laptops and other devices before going to bed.

Improve your sleep by letting go of your device during bedtime.

Be fulfilled in your Relationships

Relationships can be fulfilling and they can also be draining, if you let them. To keep them thriving, relationships require a certain amount of give and take.

As life happens, our relationships usually change and often leaving relationships unattended for different reasons. You can always adjust and adapt your relationships to make sure that both of you feel fulfilled within the relationship.

Decide what you value in your relationships

and explore how you can adjust each of your relationships to feel more fulfilled?

A short story about true friendship

Exercise when Exhausted?

Exercising replenishes energy, lowers stress, and makes us stronger. To recharge, try an exercise that works for you when you feel tired and/or drained!

Stretching is one type of exercise and it helps with shutting down your body’s natural defensive response to stressors. The benefits of stretching include promoting deep breathing, pain reduction, and mindfulness.

Relaxing Stretching Workout for Stiff Muscles & Stress Relief - Easy Stretches to Do at Work
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Be Inspired by YOU!

Everyone goes through personal growth in their lives. Be inspired by your own growth and notice your progress of development. Appreciate it and become more mindfully aware of it. Continue to challenge yourself to grow and feel energized by your process. Remain open to new thoughts and ideas that energize you!

Try, improve, learn, practice in an area of your choosing!!

Past Monthly Wellness Newsletters

Be Well Butte Educators

Oct. 2020 Edition


Classroom Mental Health

Student Self-Care Toolkit

ACSA Resource Hub

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Even during these uncertain times, I am still looking forward to the holidays, the continuous smell of fall, good food, connecting with friends and time with family. There is still so much to appreciate and I encourage everyone to reflect on what you can appreciate in your life. I appreciate listening to audible books with my kids, my husband's light-heartedness,

my friends for celebrating my birthday and for sweet potato pie!

Fill up on some appreciation. Happy Holidays!


By Diana Le Blanc, LMFT #84484