Are you caught in the fog of stress, struggling to find a clear way through?
In this blog post, we will explore an incredibly effective tool known as the "stress bucket." This approach not only helps identify the stressors in your life, but also highlights the actions you might be taking that aren't helping and identifies what you can do to manage stress more effectively. I talk more about this in a video on stress:
As a bonus, I have created a stress bucket worksheet—a two-page document where you can fill in all the elements we'll discuss. There's also a page with a filled-in example. You can download it here.
Understanding the Nature of Stress
Stress is something we all deal with, often on a regular basis. I recently asked my Instagram followers how often they feel stressed, and 80 percent said most days! That’s a significant majority of people. We live in a fast-paced world filled with constant notifications and numerous demands on our time, so it's no surprise that stress is a common experience.
However, stress isn't always negative. A small amount can actually motivate us toward our goals. But excessive, prolonged stress can severely impact both our physical and mental health. Chronic stress, where our stress response is constantly activated, can lead to high blood pressure, heart disease, sleep disorders, and increased susceptibility to illnesses. Mentally, it can contribute to anxiety, low mood, and depression.
Defining Stress
Stress is our body’s response to perceived threats or pressures. There are two main types: acute and chronic. Acute stress happens quickly in response to an event and generally doesn't last long, although it can be intense. Chronic stress lingers, frequently recurring over a long period due to ongoing pressures.
Recognizing Stress Symptoms
To identify if you’re stressed, look for physical signs like headaches, fatigue, muscle tension, nausea, sleep issues, and digestive problems. Mentally, you might experience trouble concentrating, racing thoughts, feeling overwhelmed or anxious, mood swings, and loss of interest in activities you once enjoyed. Chronic stress can lead to sadness and depression.
Stress vs. Anxiety
Stress usually stems from external pressures, like a work deadline or traffic jam. In contrast, anxiety involves worries about the future and how you’ll cope with them. It’s essential to remember that everyone experiences stress differently, so your symptoms might not precisely match someone else’s.
The Stress Bucket Model
Developed by Brabham and Turkington, the stress bucket model is extremely helpful for understanding stress. Imagine you have a bucket representing your ability to handle stress. Picture raindrops falling into your bucket; each raindrop represents a different stressor in your life. If your bucket fills up too much, it overflows, causing stress symptoms.
Your goal is to prevent your bucket from overflowing. List the stressors in your life (you can use my worksheet for this) - just naming them can help.
Unhealthy Coping Strategies
The stress bucket has two taps. One tap, with a hose that feeds back into the bucket, represents unhealthy coping strategies. These are actions that might give temporary relief but ultimately increase stress, like excessive drinking, recreational drugs, doom-scrolling on your phone, comfort eating, and taking stress out on others. Try and be honest with yourself about these behaviours.
Healthy Coping Strategies
The other tap lets water out of the bucket, representing healthy coping strategies. Here are some practical approaches to reduce stress:
1. Physical Activity: Even a simple walk can help manage stress.
2. Shifting Perspective: Zooming out and seeing the broader picture can relieve stress.
3. Mindfulness: Regular mindfulness practices can create space and pause during your day.
4. Slowing Down: Take breaks and check in with yourself throughout the day.
5. Self-Soothing: Use your five senses to soothe yourself when feeling overwhelmed.
6. Sleep: Ensure you get 7-9 hours of quality sleep and practice good sleep hygiene.
7. Connecting with Others: Good social connections can significantly reduce stress.
8. Enjoyment: Make time for activities that make you laugh and that you enjoy.
Finding What Works for You
Everyone has a different way of managing stress, it is very individual. Experiment and find your own way. Use the worksheet to jot down strategies that either work for you or that you want to try.
Seeking Further Support
I can help you reduce stress - if you would like further support, get in touch today.
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