Conquer The Resilience Bucket

The Resilience Bucket: A Simple Way to Manage Stress

The concept of the "Resilience Bucket" (inspired by Brabban and Turkington’s work in 2002) offers a helpful way to visualise how stress builds up in our lives and, more importantly, how we can manage it.

Picture yourself carrying a bucket with you throughout your day. Every time you face stress—whether it’s work pressures, personal challenges, or even small annoyances—the bucket slowly fills up. On some days, you may feel strong enough to carry a lot, but over time, it’s crucial to find activities that help lighten the load.

The size of your "Resilience Bucket"—that is, your ability to tolerate stress—depends on a mix of factors, including your genetics, personality, and past experiences. Everyone’s bucket is different, and it’s important to recognise your own limits.

The key to preventing your bucket from overflowing is to incorporate daily strategies that actively lower your stress levels. By doing so, you help keep the tap flowing and ensure your bucket never fills to the top. When your bucket overflows, you’ll start noticing the signs of stress—emotional or physical—and this is your body’s way of telling you it’s time to slow down and reset.

Below is a list of strategies you can include in your routine to help reduce stress and support a healthier, more resilient you.