Emptying Your Stress Bucket
By: Samya Osman
Stress is an inevitable part of life in today’s world. How you manage that stress is referred to as your allostatic load. Everyone’s allostatic load is different, influenced by a variety of factors. You can think of your allostatic load as a bucket—everyone has a different size bucket. Every time you’re exposed to stress, the water level in your bucket rises. But there’s only so much your bucket can hold before it overflows, leading to mental breakdowns or physical illness.
The good news is, there are many ways to manage stress, and these can help you "empty some of the water" in your bucket.
One powerful tool for managing stress is understanding Spheres of Control. In life, there are things we have no control over, things we have some control over, and things we have complete control over. If you focus too much on areas where you have little to no control, you’ll only add more stress and harm your well-being. When you accept that some things are beyond your control, you can release the stress associated with trying to manage them.
The key is to shift your focus toward the things you can control, and let go of the rest. By identifying the things you have control over, like your attitude, actions and choices, you can direct your energy towards positive changes instead of worrying about external factors you can’t control. Recognizing your sphere of control empowers you to take proactive steps in situations where you can make a difference.
Another effective strategy is breathing techniques, which can help activate your parasympathetic nervous system and calm your body. One of my favorites is box breathing. You can try it right now:
Inhale for 4 counts
Hold for 4 counts
Exhale for 4 counts
Hold for 4 counts
Repeat several times, and feel the calm take over.
While you can’t prevent your stress bucket from filling up, you can take steps to empty some of the water. By focusing on what you can control and using techniques like deep breathing, you’ll be better equipped to handle life’s stresses without letting them overwhelm you.
