Ever feel like you're about to overflow with stress? Like one more little thing—an annoying email, a traffic jam, or someone using up the last of the milk—might just tip you over the edge?
That’s because stress works a bit like a bucket. Let me explain.
Your Stress Bucket: What’s Going In?
Imagine your mind is a bucket. Every time you experience stress, another drop (or sometimes a whole waterfall) gets added to the bucket.
🔹 Work deadlines? Drip.
🔹 Relationship tensions? Drip.
🔹 Financial worries? Drip, drip, splash!
🔹 Poor sleep? More drips.
🔹 Scrolling the news too much? Yep, in it goes.
These stressors accumulate over time, and if we don’t find ways to drain the bucket, it eventually overflows. That’s when we hit burnout, anxiety spikes, or feel completely overwhelmed.
Why Does Stress Build Up?
Our stress response is controlled by the autonomic nervous system, particularly the sympathetic nervous system—our fight-or-flight mode. When triggered too often without enough recovery time, our body stays in a constant state of alertness, filling our stress bucket.
A study from the American Psychological Association (APA) found that chronic stress is linked to increased risks of anxiety, depression, and even physical illnesses like heart disease. We aren’t designed to live in constant stress mode—our bucket needs a drainage system.
The Secret to Keeping Your Bucket from Overflowing
Good news! You have taps. These taps drain your stress bucket, helping you reset and recover. Some people naturally have good drainage - they exercise regularly, sleep well, or have a strong support system. But many of us need to consciously open these taps.
Evidence-Based Ways to Drain Your Stress Bucket
💨 Deep Breathing & Relaxation Techniques – Research shows that slow, controlled breathing reduces cortisol (the stress hormone) and activates the parasympathetic nervous system (your rest-and-digest mode).
🏃♂️ Movement & Exercise – According to Harvard Medical School, exercise reduces stress hormones and boosts endorphins, which help improve mood and resilience. Even a 10-minute walk can help!
💬 Social Connection & Laughter – A study in Psychological Science found that social interactions help regulate emotions and lower stress responses. Bonus: laughter reduces muscle tension and boosts dopamine!
😴 Sleep – Sleep isn’t just for rest—it’s your brain’s way of processing stress. A study in Nature found that deep sleep helps the brain clear out stress-related toxins.
🎨 Creativity & Mindfulness – Activities like painting, journaling, or even listening to music help shift the brain into a flow state, reducing overthinking and promoting relaxation.
Exercises to Help Drain Your Stress Bucket
Try these practical techniques to keep your stress levels in check.
1. The "4-7-8" Breathing Exercise (Taps Into Your Relaxation Response)
A simple but powerful breathing technique to lower anxiety and calm your nervous system.
How to do it:
🫁 Inhale deeply through your nose for 4 seconds
😮💨 Hold your breath for 7 seconds
🌬️ Exhale slowly through your mouth for 8 seconds
🔄 Repeat 4-5 times
This technique has been shown to reduce heart rate, lower blood pressure, and ease anxiety.
2. The “Three Good Things” Gratitude Exercise (Helps Reframe Stress)
This is based on research from Dr. Martin Seligman, a leading expert in positive psychology.
How to do it:
📝 Each night, write down three good things that happened that day.
💡 Reflect on why they were positive and how they made you feel.
Studies show that people who practice gratitude regularly experience lower stress levels and improved mental resilience.
3. The "Mind Dump" Journaling Exercise (Emotional Release for Overloaded Buckets)
If you feel like your mind is racing and your stress bucket is near overflow, try this.
How to do it:
📝 Set a timer for 5-10 minutes.
🧠 Write down everything on your mind—worries, to-dos, frustrations.
🚮 Afterward, read through and highlight what you can control vs. what you need to let go of.
This technique helps declutter your thoughts and relieve mental overwhelm.
Expanding Your Stress Bucket: Building Long-Term Resilience
Some people seem to handle stress better—like they have a bigger bucket that doesn’t overflow so easily. But here’s the secret… you can expand yours too!
✨ Therapy – Helps you process emotions, reframe challenges & build coping skills.
✨ Hypnotherapy – Rewires subconscious stress patterns & promotes deep relaxation.
✨ Building Mental Fitness – Strengthening resilience through mindset shifts & emotional regulation.
✨ Nervous System Recovery – Prioritising deep rest & body-based relaxation techniques.
✨ Boundaries & Energy Protection – Learning to say no, set limits, and protect your mental space.
Over time, practices such as these increase your capacity for stress, meaning fewer meltdowns and more inner balance.
Keep Your Stress Bucket Balanced
Your stress bucket is always filling up—but you can control how often you drain it and how much space you have.
🚰 Keep the taps open with regular self-care.
🛠️ Strengthen your bucket by building mental fitness and emotional resilience.
💙 Seek support when needed—you don’t have to manage stress alone!
If your bucket constantly feels full and overwhelming, I can help. I can help you to develop the tools you need to manage stress and build long-term emotional resilience. Here's some ways how:
1:1 support (book a free consultation here)
Mental wellbeing workshops & events
On-demand hypnosis audios, such as managing anxiety and developing self-compassion - get yours here to listen now
More articles with positive psychology exercises to help you build mental fitness
American Psychological Association (APA). (n.d.). Chronic Stress. Retrieved from https://www.apa.org/topics/stress/chronic
Harvard Health Publishing. (2024, April 18). Endorphins: The brain's natural pain reliever. Retrieved from https://www.health.harvard.edu/mind-and-mood/endorphins-the-brains-natural-pain-reliever
Mayo Clinic Staff. (n.d.). Exercise and stress: Get moving to manage stress. Mayo Clinic. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469
American Heart Association News. (2023, March 1). Depression, anxiety and stress linked to poor heart health in two new studies. Retrieved from https://newsroom.heart.org/news/depression-anxiety-and-stress-linked-to-poor-heart-health-in-two-new-studies
Harvard Health Publishing. (n.d.). Exercise is an effective stress-buster. Retrieved from https://www.health.harvard.edu/mind-and-mood/exercise-is-an-effective-stress-buster
American Heart Association. (n.d.). Stress and heart health. Retrieved from https://www.heart.org/en/healthy-living/healthy-lifestyle/stress-management/stress-and-heart-health
HelpGuide.org. (n.d.). The mental health benefits of exercise. Retrieved from https://www.helpguide.org/articles/healthy-living/the-mental-health-benefits-of-exercise.htm
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