Is Your Stress Bucket Overflowing?

What it means, why it matters, and what you can do to feel more like yourself again.

Do you ever feel like you're holding it all together, until you're not?

One moment, you're coping, just about keeping on top of things, and the next, you’re hit with exhaustion, overwhelm, brain fog, or mood swings. It can feel like the smallest thing tips you over the edge, snapping at a loved one, bursting into tears in the car, or suddenly craving sugar and caffeine like your life depends on it.

If that sounds familiar, you’re not alone. And you're not failing. You're just human and you might have a stress bucket that’s overflowing.

What Is the Stress Bucket?

Think of your stress like water in a bucket. Every source of stress, work deadlines, family responsibilities, lack of sleep, money worries, scrolling the news, a poor diet, skipping meals, that glass of wine each evening, is like a cup of water being poured into your bucket.

Now, our bodies are wonderfully designed to deal with some stress. In fact, we need a little of it to stay alert and motivated. But the trouble comes when the water keeps pouring in and there’s no outlet, no tap, no drain, no break.

Eventually, the bucket overflows. And that’s when we experience burnout, fatigue, anxiety, low mood, digestive issues, and more.

It’s not about being weak, it’s about being full.

What the LinkedIn Poll Revealed

Recently, I ran a poll on LinkedIn asking people what was leaving them feeling most drained, physically and mentally. The overwhelming majority said stress.

It echoed what I hear time and time again from clients in clinic:

“I just feel constantly wired and tired.”
“I can't switch off, even when I’m meant to be resting.”
“I’m doing all the ‘right’ things but still feel exhausted.”

And often, we underestimate just how full our stress bucket really is. We think because we’re managing to function, showing up for work, the kids, our friends, it must be fine. But functioning is not the same as thriving.

What’s Filling Your Bucket?

Everyone’s stress bucket is unique, but here are some of the most common contributors I see:

Poor sleep or not enough restorative rest
Skipping meals or relying on sugar, caffeine or ultra-processed foods for energy
Overworking and feeling unable to say no
Emotional stress—relationship issues, grief, loneliness
Noise and stimulation overload—scrolling, notifications, TV on in the background
Chronic health issues or hormone imbalances
Lack of movement or being stuck indoors too often
Underlying nutrient deficiencies like magnesium or B vitamins

The tricky part? Some of these stressors are subtle and chronic, meaning we don’t even realise the toll they’re taking.

But the good news is that we can start letting some of that water out.

Let the Pressure Out: Five Ways to Create More Capacity

If you feel like your bucket is overflowing, here are five practical steps you can take—starting today.

1. Lower What You Can Control

You might not be able to cancel your work meetings or remove all life’s responsibilities, but you can support your nervous system by reducing internal stressors.

Start with:

Reducing stimulants like caffeine and sugar, which fire up your stress response.
Cutting back on alcohol, which might feel relaxing but ultimately depletes your energy and mood-regulating nutrients.
Avoiding ultra-processed foods, which can spike blood sugar and place more burden on your body.

Instead, focus on nourishing, whole foods that fuel your brain, hormones, and energy.

2. Nourish to Rebuild

When we’re stressed, we burn through nutrients faster. Rebuilding your reserves can help your body feel safe again and reduce that ‘wired’ feeling.

Aim to:

Eat colourful vegetables and fruit every day (think fibre, antioxidants, and nutrients).
Include healthy fats from nuts, seeds, oily fish, and olive oil.
Add protein to every meal to balance blood sugar and support neurotransmitter production.
Drink enough water and support digestion, especially if stress has affected your gut.

Food is one of the most powerful tools we have to calm the stress response and start restoring energy.

3. Clear the Toxins – Physically and Emotionally

Harsh cleaning products, synthetic personal care items, and environmental toxins all add invisible stress to your body. Where possible, consider switching to more natural alternatives.

And let’s not forget emotional toxins, resentment, comparison, and self-criticism. Take time to notice the thoughts you’re entertaining. Are they fuelling peace or pressure?

Journaling, prayer, and setting boundaries are powerful ways to release internal pressure.

4. Prioritise Rest and Recovery

Here’s a radical idea: Rest doesn’t have to be earned.

You are allowed to rest, even if your to-do list isn’t done.

Build small moments of recovery into your day, just 10 minutes of slow breathing, stretching, or sitting outside can make a difference.

And if you find yourself always putting others first, consider this: when your bucket is full, you’re not able to give from a place of strength. Rest is part of serving well.

5. Schedule in Joy

It’s not all about managing stress, it’s also about bringing in more of what fills you.

Fun, laughter, nature, music, creativity, connection, all of these activate the calming side of your nervous system.

So book that coffee with a friend. Sign up for the class you’ve been putting off. Dance in the kitchen. Laugh. Play. Delight is not a luxury, it’s a lifeline.

You Don’t Have to Do Everything at Once

One of the biggest mistakes I see is trying to fix everything overnight.

The key is to start small.

Pick one thing from the list above that feels doable, and commit to trying it for a week. That might mean:

Swapping your afternoon coffee for a herbal tea
Cooking one more homecooked meal
Switching your phone off at 9pm
Taking a slow walk in nature after work

You’ll be surprised how even the smallest changes can start to create space in your stress bucket.

Want to Talk About What’s Draining Your Energy?

If you’ve been running on empty and you’re ready to feel more like yourself again, I’m here to help.

Reducing stress isn’t just about surviving, it’s about reclaiming the energy, clarity and calm that help you thrive.

If you’d like to talk through how stress might be impacting your energy levels, let’s talk. You can book a free call here and we can explore the best next steps together.

Claire Thomas is a Registered Nutritional Therapist, NLP Practitioner and Phlebotomist, supporting women to feel confident, calm and energised again. Her approach blends personalised nutrition, mindset support, and lifestyle strategies grounded in both science and real-life experience.

Categories: : boost your energy, mindset, stress relief