Staff Room: Why It’s OK to Admit You’re Full

We often hear “you can’t pour from an empty cup,” but what if your cup’s already overflowing? Dr Emma Hepburn’s Capacity Cup helps us spot the early signs of overwhelm, and reminds us that small changes can stop the spill.

What’s in Your Cup?
Spotting the signs you’re at capacity, and why it’s OK to admit it

We talk a lot about “not pouring from an empty cup”, but what if your cup’s not empty... it’s overflowing? With anxiety, tiredness, irritability, overwhelm. And no time to stop.

Dr Emma Hepburn’s Capacity Cup illustration is a brilliant reminder that our ability to cope, especially in caring roles, isn’t endless. And noticing when your cup’s nearly full is the first step in stopping it from spilling over.

What does ‘full’ look like?

That depends. Sometimes it’s snapping at someone you love. Sometimes it’s staring into space while your tea goes cold. Sometimes it’s crying because the printer ran out of paper.

The signs of capacity overload can creep in slowly:

• You’re more irritable than usual
• You can’t make simple decisions
• You feel teary or shut down
• You’re constantly exhausted, even after rest

So what helps?

Dr Emma suggests a few small ways to lighten the load:

• Talk to someone – ask for help or just vent
• Reduce what you can (even if it’s just skipping a chore)
• Problem solve the things you can actually control
• Take time for things that bring you joy (even if it’s 5 minutes of peace in the loo)

And if you’re not sure where to start? Just identify what’s filling your cup. That awareness alone makes space.

You matter too

You’re not a robot. You’re a human being doing hard, emotional, brilliant work. Protecting your capacity isn’t weakness – it’s what keeps you going, caring and showing up for others.

You can download the Capacity Cup from our Staff Room to print or share. Stick it on a fridge, a locker, or just save it to your phone as a reminder that you deserve to take up space, too.

Dr Emma Hepburn is an NHS Clinical Psychologist, an illustrator, an author and a lecturer. She has amassed a huge following for her account @thePsychologyMum for her illustrations and advice on mental health