The Theory of Cumulative Stress: How to Recover When Stress Builds Up

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For most people, stress is simply a fact of life, and you need to learn how to manage it. Simply ignoring the stress in your life can cause it to snowball and take a physical toll. Here's how to deal with your stress when it starts to build up.

Your Bucket of Health and Energy

Imagine that your health and energy are a bucket of water.

In your day-to-day life, there are things that fill your bucket up. These are inputs like sleep, nutrition, meditation, stretching, laughter, and other forms of recovery.

There are also forces that drain the water from your bucket. These are outputs like lifting weights or running, stress from work or school, relationship problems, or other forms of stress and anxiety. [1]

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The forces that drain your bucket aren't all negative, of course. To live a productive life, it can be important to have some of things flowing out of your bucket. Working hard in the gym, at school, or at the office allows you to produce something of value. But even positive outputs are still outputs and they drain your energy accordingly.

These outputs are cumulative. Even a little leak can result in significant water loss over time. Like a boat taking on water, you can't stay afloat if there are too many leaks.

The Theory of Cumulative Stress

The physical stress of my workout routine can also illustrate this idea. I usually lift heavy three days per week. For a long time, I thought I should be able to handle four days per week. However, every time I added the extra workout in, I would be just fine for a few weeks and then end up exhausted or slightly injured about a month into the program.

This was frustrating. Why could I handle it for four or five weeks, but not longer than that?

Eventually I realized the issue: stress is cumulative. Three days per week was a pace I could sustain. When I added that fourth day in, the additional stress started to build and accumulate. At some point, the burden became too big and I would get exhausted or injured.

In extreme cases, like that of my professor, this snowball of stress can start to roll so fast that itpushes you to the brink of physical collapse. But it's important to realize that cumulative stress is something that you're dealing with even when it isn't a matter of life or death. The stress of extra workouts or additional mileage. The stress of building a business or finishing an important project. The stress of parenting your young children or dealing with a bad boss or caring for your aging parents. It all adds up.

Keeping Your Bucket Full

If you want to keep your bucket full, you have two options.

1. Refill your bucket on a regular basis. That means catching up on sleep, making time for laughter and fun, eating enough to maintain solid energy levels, and otherwise making time for recovery and relaxation.
2. Let the stressors in your life accumulate and drain your bucket. Once you hit empty, your body will force you to rest through injury and illness. Just like it did with my professor. Obviously, you don't want to go this route.

Recovery is Not Negotiable

I'm in the middle of a very heavy squat program right now. (It's called the Smolov squat program—if you're interested, I laid it out in a spreadsheet here.)

I've spent the last two years training with really easy weights and gradually working my way up to heavier loads. I've built a solid foundation of strength. But even with that foundation, the weights on this program are heavy and the intensity is high.

Because of this, I'm taking special care to allow myself additional recovery. I'm allowed to sleep longer than usual. If I need to eat more, so be it. Usually, I'm lazy about stretching and foam rolling, but I have been rolling my little heart out every day for the last few weeks. I'm doing whatever I can do to balance the stress and recovery deficit that this squat program is placing on me.

Why?

Because recovery is not negotiable. You can either make time to rest and rejuvenate now or make time to be sick and injured later. Keep your bucket full.

The Theory of Cumulative Stress: How to Recover When Stress Builds Up | James Clear

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James Clear writes at JamesClear.com, where he uses behavior science to help you master your habits and improve your health. For useful ideas on improving your mental and physical performance, join his free newsletter. Or, download his 38-page guide on Transforming Your Habits.

[1] Image of the bucket inspired by the original idea of the stress and recovery bucket mentioned in Paul Chek's book, How to Eat, Move and Be Healthy!

Photo by Val Thoermer (Shutterstock).