31/10/2025
We’ve all heard the saying “you can’t pour from an empty cup.” But have you ever stopped to think about what’s actually in your cup?
We often treat self-care like a refill: a walk, a coffee with a friend, a therapy session, and hope that’ll be enough to top us up.
But if we look at it from a biological point of view, there’s more to it than that.
Our brains have four main feel-good chemicals that keep us balanced, motivated, and connected: dopamine, serotonin, oxytocin, and endorphins.
When we only feed one or two, we can end up feeling “off”- even if we’re technically doing all the “right” things.
💛 Dopamine helps us feel motivated and rewarded, it’s that spark you get from progress, purpose, or ticking something off.
☀️ Serotonin stabilises mood and brings calm, boosted by movement, daylight, and gratitude.
🩷 Oxytocin creates connection and safety, through trust, laughter, and acts of kindness.
✨ Endorphins relieve stress and pain, they show up after movement, laughter, even a good cry.
So maybe filling your cup isn’t about one big thing, it’s about balance.
Caring for all four systems so your wellbeing feels full and steady.
So this week, I invite you to try this simple reflection:
Write down the four systems: dopamine, serotonin, oxytocin, endorphins, and ask yourself,
Which ones do I naturally fill?
And which might need a little more attention this week?
Because filling your cup isn’t indulgent, it’s how we care for our brains, our bodies, and our ability to show up with presence and joy.
And if things still feel heavy, please remember: you don’t have to figure it out alone. Support is there when you need it 🤍
And don’t forget to let me know if you give this a go x
