Balancing Your Stress Bucket: 12 ways to reduce stress

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PREDISPOSING FACTORS

ANTECEDANTS OF ILLNESS

determine capacity of bucket, beyond your control

• genetics

• epigenetics

• family history of disease & health

EVERYDAY STRESSORS

MEDIATORS OF ILLNESS

fill bucket, may or may not be in your control

• processed diet

• too much or too little exercise

• inadequate hydration

• inadequate sleep

• smoking & drugs

• excessive alcohol

• toxins

• health issues (yourself or others)

• work or school stress

• family stress

• conflict

• finances

• uncertainty

• politics

• world events

MAJOR STRESSORS

TRIGGERS OF ILLNESS

events or stressors that cause the bucket to overflow

• accident or injury

• major infection or illness

• serious life change (death, divorce, loss of job, etc)

• emotional trauma

• cumulation of minor, everyday stressors

STRESS RELIEVERS

PROTECT AGAINST ILLNESS

decrease stress, like holes in the bucket

• regular, gentle movement

• whole food diet

• sleep

• rest & leisure

• prayer & meditation

• meaningful relationships

• creativity

• journaling

• music

• massage

• time in nature

• laughter

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References

Brabban, A. & Turkington, D. (2002). The search for meaning: detecting congruence between life events, underlying schema and psychotic symptoms. In A. P. Morrison (ed.), A Casebook of Cognitive Therapy for Psychosis (Chapter 5, pp. 59–75). New York: Brunner‐Routledge.

Functional Medicine Matrix. Institute of Functional Medicine (IFM). Retrieved from: https://www.ifm.org/news-insights/toolkit-functional-medicine-matrix/