“How is it best to find balance? School, sport and family commitments can become quite stressful?”
What’s up BASE Besties!
Today, let’s take a moment to reflect on something vital: self-expectation. We often get caught up in the hustle and bustle of life, feeling like we must be constantly productive, giving 110% to every facet of life or always “on.” But what if we paused and asked ourselves, “What do I need to fill my cup today?” This simple question can affect how we manage our self-care and overall mental health. Reminder: the self-care routines “day in my life” or “what I eat in a day” content online isn’t always an accurate reflection of everyday life.
Understanding our energy levels
Some days, we wake up feeling energised and ready to conquer the world. On other days, we may only have 5% in the tank. And you know what? That’s perfectly okay. If you give 5% when that’s all you have, you’ve given your all for that day. To me, that is you giving 100%. It’s essential to recognise that our energy levels fluctuate for various reasons - stress, sleep, development, diet, or the pressure of everyday life.
Managing self-expectations
We often set high expectations for ourselves, pushing through when running on empty. However, it’s essential to manage these expectations. Instead of striving for perfection or a packed schedule, focus on what you can realistically achieve. It’s impossible to give 100% to friends, 100% to family, 100% to sport and 100% to work/study all in one go. We only have so much energy and time – and, honestly, we must protect our peace! Our energy and time are precious. Our priorities may fluctuate and focusing on short-term and long-term goals to manage our expectations can be more manageable. Let’s chunk it down and be realistic about what is achievable each moment.
Ask yourself:
· What tasks are essential today?
· What can I let go of?
· How can I prioritise my self-care as much as possible today? (prioritise that moment to sit and have a cuppa and self-check-in)
· Normalising “low days” – accepting your capacity for the day.
· Shifting your focus to what you can do rather than what you think you should do.
Let’s normalise the idea that everyone has “low days.” It’s not a sign of weakness; it’s a natural part of being human. Just as we have high-energy days, we also experience times when we need to slow down and replenish. Communicating our capacity- whether it’s to friends, family, or coworkers - helps to build an authentic support system where we can openly discuss our needs and challenges.
Balance looks different for everyone!
Balance is not a one-size-fits-all concept. What fills your cup may look different from what fills someone else’s. Some might find joy in physical activity, while others might need a quiet day with a good book. Understanding that each person’s journey is unique to their well-being and mental health.
Strategies for filling your cup
Check-In: Start your day by asking, “What do I need today?” This can help you prioritise your tasks and self-care activities. Base this question on your energy levels and capacity. Are you feeling full of beans this morning, or do you need an afternoon nap? Plan your day around your capacity.
Create a self-care toolbox: Identify activities that rejuvenate you- whether walking in nature, meditation, or spending time with loved ones. Keep this toolbox handy for days when you need a little extra care. Adding activities that you find joyful, and fun may help stabilise your mood.
Set boundaries: Don’t hesitate to say no when you need to. Protecting your time and energy is crucial for maintaining balance. Communication here is super important! One of my all-time favourite liners is “I don’t have the capacity right now – I’ll check in when I do”. A little reminder - you don’t have to apologise or owe anyone an explanation!
Celebrate all wins: Acknowledge the small things you accomplish each day. Every bit of progress counts and adds to building a positive relationship with yourself.
Reach out: If you’re feeling low, connect with someone. Sharing feelings can lighten the load and remind you that you’re not alone. Here are some support contacts that you may find helpful.
· Lifeline on 13 11 14
· Kids Helpline on 1800 551 800
· Suicide Call Back Service on 1300 659 467
· Beyond Blue on 1300 22 46 36
· Headspace on 1800 650 890
· QLife on 1800 184 527
Remember, filling your cup is not a luxury; it’s a necessity. Accepting that our energy and capacity fluctuate based on factors within and outside our control means our self-expectation do, too! Each day is a new opportunity to check in with yourself and make choices that support YOU.
With love and support,
Social Worker
Lily x