Mental Fortitude for Workplace Challenges

In an era with a challenging job market, AI fears, and geopolitical instability, mental toughness has become a survival skill, not a bonus trait.   From leading teams for 30+ years as a professional, as well as a World Champion athlete and coach, here is the simple model I teach for mental toughness:   ➡️ Control The Controllable.   You can't control what the other person does. Your job interviewer might not be friendly or on camera. Your teammate might not pass the ball. A colleague might read a situation differently than you. 10,000 people could be cheering against you and your team.   You can control your attitude, prep, mindset, willingness to adapt. You can control your rest, recovery, diet, training. You can choose to take a deep breath or speak right away. You decide what inner voice gets airtime. This is your agency.   Jocko Willink offers the best resource with his "Good" mindset. This gives a simple framework to reframe the problem as information and opportunity, and to keep moving forward with focus on what you can control. https://lnkd.in/gRvF322v Didn't get the job? Good. Use the feedback to improve yourself for the next one.   ➡️ Be In This Moment.   How often do we ruminate on the past and worry about the future? The past is a highlight reel we edit. The future is a horror film we direct.   Is it hard to sleep before an important presentation or big game or job interview?   Life is just a series of Right Now's. It is not much more than that.   Eckhart Tolle Foundation has the most salient take in his book The Power Of Now. It is an illusion that fulfillment is in future achievement or past nostalgia. "Life is now", he says. https://lnkd.in/gan8BcRZ Be present and "be where you are", fully.   ➡️ What Else is True?   This is my most recent learning of the 3. It was "Stay Positive" but has become far more accessible via What Else is True? This is because there are 2 elements: anchoring on what is wrong/bad and falling into an "All Or Nothing" trap.   There are evolutionary reasons for Negativity Bias, so don't feel bad about it. And humans are full of deeply entrenched cognitive biases like overgeneralization (always/never) that were critical to our survival but can impede our ability to be resilient in the modern world. Alison Ledgerwood has a brilliant TEDx that explains the science and helps you flip the script with this simple question. Its full of practical micro-habits and tools that are actionable and inspiring. https://lnkd.in/gNZrFmAE The beauty is that you don't need a big moment to practice. Pick a small thing: spilled coffee or someone cuts you off in traffic. Or something you introduce: discuss a moderately difficult topic with your partner or roommate or do something small outside of your comfort zone. Start small and scale up to bigger issues. But start, because even the slowest person's progress is lapping the person that is still on the couch.

Mental Fortitude in FSQA: Practical Tools for Staying Strong Under Pressure If you work in Food Safety & Quality Assurance, you know: Pressure is constant. Audits are intense. And problems don’t clock out. Mental toughness isn’t a nice-to-have in FSQA—it’s a survival skill. Here’s how I build it on purpose, day by day. ⸻ 1. Normalize Discomfort—Before It’s an Emergency Every day brings conflict, pushback, or “we’ve always done it this way.” So I practice discomfort intentionally. • Giving corrective feedback • Asking for accountability on the floor and office • Saying “no” to unsafe shortcuts Doing this daily makes it easier to stand firm when the stakes are higher. ⸻ 2. Reflect After Every Fire Drill After every inspection, audit, or CAPA scramble, I take 5–10 minutes to ask: • What caused the issue? • What part of the process failed? • What did I learn about my leadership? Reflection turns chaos into strategy. ⸻ 3. Control Your Breath, Control the Room In a tense production meeting or USDA inspection, emotions run high. My go-to: Box Breathing 4 seconds in 4-second hold 4 seconds out 4-second hold It helps me respond, not react. When you’re calm, your team stays grounded too. ⸻ 4. Set Goals You Can Actually Measure Mental fatigue is real. Especially during long shifts, production delays, or rework. I stay focused by breaking my day into micro-goals: • “Close out two NCRs” • “Complete one pre-op walk with notes” • “Document all metal detector checks before lunch” Small wins keep you moving when the big picture feels overwhelming. ⸻ 5. Reframe the Hard Days When a supplier issue escalated into a full-blown product hold, my first reaction was frustration. Then I reframed it: “This is my opportunity to build a better response protocol.” That mindset shift allowed me to lead with clarity instead of panic. ⸻ FSQA professionals carry a lot. You’re the barrier between safe food and public risk. That’s a heavy responsibility—and it takes daily mental training to carry it well. Which of these tools have you used? What keeps you grounded when things get tough? How Drop your insights below—we’re stronger when we learn from each other.

Punching Through the Barrier I’ve learned through my career that one of the toughest challenges within the workplace is navigating the ever-changing dynamics of teams, roles, and leadership. It’s incredible how fleeting those perfect situations - where you love your job, your division, your role, or your colleagues - can be. Groups change, colleagues leave, and perhaps most significantly, bosses and mandates shift. What once felt comfortable and energizing can suddenly become complicated and even discouraging. This brings me to an essential concept I call “punching through the barrier.” Many of us will encounter managers or situations that become difficult, perhaps even hostile. These aren't necessarily HR-level issues but rather those everyday workplace challenges that can make your job feel draining. I've found that, rather than being surprised when these situations arise, it's more productive to anticipate them as a natural part of the working experience. In fact, I've come to realize that it's more of a treat than the rule to have consistently easy and comfortable working environments. The key to surviving - and thriving - through these tough situations lies in grounding yourself in a realistic self-image. Remember your strengths, your past successes, and the value you bring to your work. It's easy to feel undermined by a difficult manager or a toxic environment, but you are not skillless or incompetent. You are the same person who succeeded in previous roles. Too often, people frame these challenging situations as opportunities for growth or a test of your resilience. But let's be honest: sometimes, you're just dealing with a poor manager or a bad situation that has nothing to do with your abilities or growth. Recognizing this isn't about developing a tough skin or merely enduring it; it's about maintaining your even keel and not allowing a negative work environment to impact your self-worth or, more importantly, your life outside of work. So, what’s the real point of all this work? For me, it’s not about working just for work's sake or making my job the central purpose of my life. The main purpose is to be a positive influence and role model for my partner, my family, and my kids. Letting a negative workplace drag me down isn’t just a disservice to myself - it affects everyone in my orbit. This mindset shift - seeing tough situations as predictable bumps in the road rather than personal failures - has made a world of difference for me. It makes these challenges easier to manage and helps me stay focused on what truly matters in life. Stay grounded, stay positive, and keep punching through.

Most people don’t leave because they hate their job. They leave because they’re exhausted—mentally, emotionally, and physically. One participant in the Stress Reset program said it best: “I didn’t want to leave. I just didn’t know how to keep going without burning out.” When stress builds without a reset, your nervous system gets stuck in survival mode. We call that the Red Zone—racing thoughts, irritability, tension in your chest, jaw, or shoulders, trouble focusing, or wanting to withdraw. It’s the opposite of the Green Zone, where you feel grounded, calm, and capable. Here’s how to shift before stress takes over: 🟥 STOP Notice how your body feels. Are you reactive? Overwhelmed? Foggy? Just name it: “I’m in the Red Zone.” 🧠 Naming activates the prefrontal cortex and begins to interrupt the stress response. 🟨 BREATHE Take 3 slow, conscious breaths. 🧠 Deep breathing sends a signal of safety to the nervous system, shifting you out of fight-or-flight. 🟩 GO Try one of these simple, science-backed resets—no need to leave your desk: 🔹 Look out the window and take in the colors and textures of nature → Visual grounding activates the parasympathetic system. 🔹 Close your eyes and imagine yourself finishing the day inspired and peaceful → Mental imagery calms the amygdala and reorients you to purpose. 🔹 Write down one thing you're grateful for → Gratitude boosts dopamine and reduces stress hormone levels, helping the brain shift from threat to safety. This is how we help people stay— Not by pushing harder, but by teaching them how to come back to themselves, moment by moment so they can meet the demands of work without abandoning their well-being. #BurnoutRecovery #EmotionalResilience #WorkplaceWellbeing

Work can empower you—or it can erode your self-esteem. Some of my #coaching clients struggle with impostor syndrome and/or the self-doubt that can arise from the lack of recognition that prevails in some workplaces. If you face this challenge, read on. To stay confident in challenging professional environments, shift from seeking validation from others to nurturing your internal self-worth. Here are some tips for doing so from Dina Denham Smith.   🤔 Normalize insecurity. Doubting yourself isn’t a flaw; it’s often a rational response to unclear expectations, bias, or workplace pressures. Instead of criticizing your insecurities, acknowledge them as natural and reframe your self-talk to focus on your commitment to growth.   💪 Focus on your strengths. Redirect energy from fixing weaknesses to amplifying strengths. Identify your natural talents by seeking feedback from trusted colleagues and keeping a file of your wins and positive attributes. Review it when self-doubt creeps in.   🎯 Redefine #success. Move beyond societal and workplace metrics. Define success on your terms, balancing professional and personal goals that reflect your values. This ensures your achievements align with what truly matters to you.   🫶 Audit your relationships. Surround yourself with colleagues who uplift and inspire you. Minimize interactions with those who drain your energy or undermine your confidence. Supportive connections are vital for #resilience and well-being.

We wear many hats in our roles - leading meetings, handling crises, planning ahead, and ensuring alignment. However, it's essential to acknowledge the toll these responsibilities can take on our mental well-being. Brain fatigue is a common challenge many of us face. 📍The persistent tiredness, the need to re-read emails multiple times, and the struggle with decisions that would typically be straightforward - if these experiences resonate with you, know that you're not alone. Ignoring brain fatigue can significantly impact productivity, clarity, and overall team performance. Here are some practical strategies based on experience to safeguard your mental energy: 1️⃣ Take intentional breaks: Allocate 15–30 minutes between tasks and honor these breaks. 2️⃣ Delegate strategically: Empower your team members and avoid shouldering all responsibilities alone. 3️⃣ Establish clear boundaries: Saying "no" when necessary preserves your focus and capacity. 4️⃣ Schedule thinking time: Dedicate regular slots for strategic thinking, not just troubleshooting. 5️⃣ Review meeting effectiveness: If a meeting isn't adding value, consider eliminating it. 6️⃣ Develop a shutdown ritual: Signal the end of work to your brain and allow it to recharge. 7️⃣ Normalize discussions on mental fatigue: When leaders openly address these issues, it encourages others to do the same. Remember, experiencing mental fatigue isn't a sign of failure; it's valuable feedback. Safeguarding your mental well-being is crucial as your brain is your most valuable asset. Prioritize breaks to prevent burnout - your leadership effectiveness isn't measured by the hours worked but by the clarity you bring. Great project managers prioritize intentionality over busyness. Let's lead from a place of strength, not exhaustion 💪🏽 For more insights on project management excellence and high performance, follow me, Benjamina Mbah Acha. 📌 What's one small step you'll take today to protect your mental energy? Share in the comments

Resiliency in Action: Balancing Leadership, Career, and Well-Being I recently had the opportunity to speak to a group about mental health and well-being—topics that often go unspoken but are critical to who we are as leaders, colleagues, and individuals. Below are the key takeaways from my talk, centered around four pillars that I believe are essential for navigating the balance between work, home, and life. These are things I’m actively working on and prioritizing in my own career and personal journey. 1. Be Intentional: In the midst of busy schedules, taking time to be still and gather your thoughts is essential. Whether through a quiet moment of reflection, meditation, or simply stepping away from the desk for a few minutes, being intentional about clearing your mind helps you refocus and align with your priorities. 2. Challenge Yourself: Growth doesn’t happen in comfort zones. Embracing challenges—whether it’s taking on a new project at work or pushing yourself to develop new skills—leads to growth both professionally and personally. Leaning into discomfort is how we uncover new strengths and capabilities. 3. Build Strong Relationships: The people you surround yourself with matter, especially in a professional setting. I’m focused on building relationships with colleagues who challenge me, hold me accountable, and make me better. In turn, I strive to be that kind of support for others. The strongest teams are built on mutual growth and trust. 4. Stay Active: Movement, in any form, fuels mental clarity and resilience. Whether it’s a walk during your lunch break, stretching at your desk, or an outdoor activity on the weekend, keeping your body engaged—however that looks for you—sharpens your focus. Incorporating small movements into your daily routine keeps you energized and supports mental sharpness to tackle the demands of work and life. Every step we take in the right direction—whether at work or at home—counts. These pillars are the foundation of what I’m working on in my own journey, and I hope they resonate as we all navigate the balance between career and life. Mental resilience, meaningful connections, and intentional action are gifts we bring to both our professional and personal lives. Lead with Intention, Learn through Resilience, Live with Purpose. #Leadership #Resilience #WorkLifeBalance #ProfessionalDevelopment #CareerGrowth #MentalHealthAtWork #DoTheWork #BeIntentional #DadTalking #Mentor 📷 from a hike at Muckross Lake, Ireland