The Capacity Pitcher
Have you ever considered your own capacity, the amount in which you can endure, your threshold? Most of us don’t. We tend to live our lives as if we have an unlimited reserve of capacity. This mindset, however, leads us into unhealthy coping strategies and eventually burnout.
So how do we define the term ‘capacity?’
Capacity can be defined in the following ways (Dictionary, 2024):
the potential or suitability for holding, storing, or accommodating
an individual's mental or physical ability
Obviously when we talk about capacity, we are referring to our overall mental ability to endure life. Let us be honest for a minute, sometimes life just sucks. There are situations, struggles, and trials that happen to us that seem unfair and at times, unbearable. In these moments we fall back on our default ability to endure and push forward. However, what about when our capacity pitcher is full and begins to spill over? In the midst of struggle is not the time to consider the level of our capacity pitcher, this needs to take place before the struggle.
How do you gage your current level of capacity? We do this by evaluating our past responses to the stressors of life. Think about a recent situation you have walked through, overall, how did you respond? Were you easily overwhelmed, distracted, or irritable? If so, then you were most likely at capacity.
It is vital to learn to maintain a healthy level of capacity. When we think of our capacity as a pitcher it paints us the picture of being able to control our level. Learning to pour out the contents of our pitcher ensures we have capacity and greater adaptability. Maintaining a healthy capacity level can be done with simple self-care strategies that incorporate the physical, mental, emotional, and spiritual components of your life.
Rest-we see that rest was established at the beginning of creation when God took time to rest on the seventh day (Genesis 2:2).
Exercise-studies have shown that exercise reduces depression, anxiety, and negative mood while improving cognitive function and self-esteem (Uhernik, 2017, p.41).
Education- learn new coping strategies, this will boost your resilience and ability to self-regulate.
Spirituality- read spiritual, inspirational, or religious material (Scripture). Attend religious services and engage in religious activities like prayer, meditation, and listening to religious music (Aten & Boan, 2016).
Philippians reminds us to focus on what is edifying…
Philippians 4:8:
“Finally, brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things.”
When you are at capacity…think on these things.