Healthy Releases for Emptying Our Stress Bucket

In my last article, I talked about the stress bucket model developed by Brabban & Turkington (2002) as a helpful tool for understanding our capacity to handle stress.??

We all have a bucket that we carry. If we imagine that bucket slowly filling up with water, the bucket will eventually overflow. Now, what if we think about the bucket as our ability to handle stress in our lives? Life is stress-filled, and we are constantly having stressors added to our bucket. We need to find healthy releases or ways to stop our bucket from overflowing to keep us from feeling overwhelmed.?

We know that stress is all around us, yet we can take actions that provide us with relief from the stressors. We need healthy releases. We need adaptive and helpful coping strategies to ensure that our buckets are not overflowing.??

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Five Forces of Recovery?

In Stress Wisely, I talk about the five forces of recovery that people intuitively use to feel better:?

Solitude – Sometimes we just need a few minutes to collect our thoughts, reflect, and recharge. You are one moment of solitude away from being okay in this moment.?

Connection – We need to know that we’re not in this alone. We need to be seen, heard, and accepted by others. You are one moment of real connection away from being okay in this moment.??

Music – Music has the remarkable capacity to change our mood and energy. You are one song away from being okay in this moment.??

Nature – Nature can be both awe-inspiring and soothing for the soul. You are one moment in nature away from being okay in this moment.?

Gratitude – Cultivating gratitude helps us shift our perspective and hold appreciation. You are one grateful thought away from being okay in this moment.?

More Examples of Healthy Releases & Coping Mechanisms?

• Moving your body?
• Eating well?
• Sleeping well?
• Deep breathing?
• Journaling?
• Reading?
• Engaging in a hobby?
• Progressive Muscle Relaxation?
• Practicing positive self-talk?
• Talking to a trusted family member, friend, or professional?
• Spending time outside in nature?
• Practicing mindfulness?
• Taking a break?
• Listening to music?
• Meditating?
• Asking for help?

Creating an Emotional Game Plan??

In Stress Wisely, I talk about us needing an outlet for our emotions. I encourage you to replace the prompts below with behaviors that work for you and tendencies you want to avoid.??

• When I feel sad, I talk with a trusted loved one.?

I don’t revisit the past in a destructive way.?

• When I feel angry, I exercise or get outside.?

I don’t send emails or talk about it too soon.?

• When I feel anxious, I slow everything down or make lists or plans.?

I don’t make sudden changes or avoid things that matter.?

• When I feel depleted, I get back to the basics of sleep, food, movement, and connection.?

I don’t take on more work or people-please.?

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I feel that it is important to note that our buckets and their contents are unique, and we never truly know what someone is carrying. An event that is stressful for one person may not be a stressor to someone else. A strategy that is effective for one person may not be effective in supporting somebody else. Let’s be gentle and kind as we make our way through this unwell world.?

In my new book, Stress Wisely: How to Be Well in an Unwell World, I explore stressing-wisely principles for every area of your life – physical, emotional, intellectual, social, environmental, occupational, financial, and spiritual. I invite you to check it out if you are interested in navigating a path forward in the wisest way.?

My friends, we are one choice away from being okay in this moment. What is your next right step???

I’d love to hear what some of your healthy go-to behaviors are. Please share below!?

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References:?

Brabban, A., & Turkington, D. (2002). The search for meaning: Detecting congruence between live events, underlying schema and psychotic symptoms. In A.P. Morrison (Ed.), A Casebook of Cognitive Therapy for Psychosis (pp. 59-75). New York: Brunner-Routledge.?

Hanley-Dafoe, R. (2023). Stress wisely: How to be well in an unwell world. Page Two.?