Managing Stressful Situations

Been through product launches, 100-hour weeks, impossible deadlines. Here's how I manage stress—no fluff, just real tactics 👇 1. Intentional Pauses Even when swamped, I schedule 5-minute breaks between tasks. Sounds counterintuitive, but it's a game-changer. Microsoft research backs this up: short breaks reduce cumulative stress. I step away from screens, breathe, or stretch. These "unproductive" moments boost clarity. 2. Tech Boundaries No badge of honor for always being "on." I use Do Not Disturb, block notifications, and set clear availability windows both during and after hours. The Digital Wellness Institute confirms: boundaries reduce burnout and boost productivity. Tip: Designate "deep work" hours. Share this with your team to align expectations. 3. One Non-Negotiable Routine When busy, don't drop all self-care. Double down on one thing. For me, it's a midday walk without my phone. Find your one habit and protect it fiercely. Real-world example: During a major client workshop with tight deadlines, I used these tactics. Result? More clarity, energy, and presence for both team and clients. Remember: Small acts compound over time. Prioritize what truly matters. Your well-being isn't indulgent—it's essential for peak performance.

➤ Are You Drowning in Leadership Stress? ➤ Don't Just Lead – Excel! Conquer Stress with These Tips. ➤ From Stressed to Success: The New Leader's Journey! In my experience as a leader, one of the most significant challenges was managing stress, especially when new to leadership. Here are strategies that helped me and can assist other new leaders: - Set Realistic Goals: Define achievable objectives to avoid setting yourself up for unnecessary stress. - Develop Emotional Intelligence: Understanding and managing your emotions can significantly reduce stress levels. - Seek Feedback Regularly: Constructive feedback can help you improve and feel more confident in your decisions. - Embrace Flexibility: Be open to change and adaptable to new situations, which is key in reducing stress. - Prioritize Tasks: Learn to identify which tasks are urgent and important to manage your workload effectively. - Take Breaks: Regular short breaks throughout the day can help clear your mind and reduce stress. - Learn to Say No: Understand your limits and don’t be afraid to turn down requests that are beyond your capacity. - Create a Positive Work Environment: A positive and supportive work environment can significantly reduce stress. - Use Stress-Reduction Tools: Explore tools like stress balls, apps for relaxation or even aromatherapy to help manage stress levels. - Prioritize Self-Care: Taking care of your mental and physical health is crucial. Regular exercise, a balanced diet and adequate sleep form the foundation of stress management. - Effective Time Management: Organize your tasks and delegate when possible. Effective time management reduces the feeling of being overwhelmed. - Build a Support Network: Lean on mentors, peers or a professional coach. Having someone to share challenges with can provide new perspectives and solutions. - Maintain Work-Life Balance: Set boundaries to ensure personal time. This balance is essential for long-term success and well-being. - Practice Mindfulness and Reflection: Techniques like meditation or journaling can help maintain clarity and focus. - Continuous Learning: Embrace every challenge as a learning opportunity. This mindset reduces the pressure of perfection and fosters growth. As leadership expert John C. Maxwell once said, "Leaders must be close enough to relate to others, but far enough ahead to motivate them." The essence of leadership in stress management lies in bridging gaps and inspiring collective action towards a common goal. Also remember, effective leadership isn't about having all the answers… it's about navigating through uncertainty and learning along the way. Embrace leadership with confidence and resilience. #leadership #stressmanagement #leadershipdevelopment #teambuilding Are you a new leader feeling the weight of responsibility? Let’s share strategies, in the comments below, to manage stress effectively, ensuring a healthy and successful leadership journey.

Are you frequently overwhelmed by worries, even about minor things? This could be a sign of anxiety. While anxiety is a common feeling involving unease, worry, or fear - particularly during periods of uncertainty, change, or high-stress situations - if not addressed, it can evolve to be pervasive. Anxiety can make it difficult to focus on our work and impact productivity and well-being. According to a study by Champion Health in the UK, 60% of employees experience some form of anxiety. This statistic is concerning, but what's more troubling is that many people suffer in silence, unaware or unwilling to acknowledge their struggles. Throughout my journey, I've encountered numerous moments where, in retrospect, anxiety was a silent battle for me. Externally, I appeared successful, but I was wrestling with persistent worries and self-doubt internally. Thankfully, with professional help and a supportive personal network, I've learned to manage these challenges better. My experiences have underscored the need to openly discuss anxiety and educate ourselves on coping mechanisms and support options. To get some practical insights and tips on this topic, I reached out to my friend Dana Berri. Dana is a licensed psychologist with expertise in applying Cognitive Behavioral Therapy (CBT) and Acceptance and Commitment Therapy (ACT) techniques. Here are 3 invaluable tips she shared on managing anxiety: 1. Befriend your anxiety and allow it to be: Contrary to the common advice we often hear telling us ‘not to worry’, a positive approach for managing anxiety involves intentionally allowing ourselves to explore these worries and letting the worry run its course. Ask yourself: ↳What am I thinking about right now? ↳On a scale of 1-10, how stressful do I feel? ↳Explore the worst-case and best-case scenarios and their probability. 2. Reframe your thoughts: Once you have identified these negative thoughts, try transforming them into more positive or constructive ones. E.g. ‘I will never be good at this’ to ‘This may be challenging now, but with practice, I can improve my skills over time.’ 3. Lean on problem-solving: Apply a problem-solving approach once you've identified and reframed negative thoughts. 1. Identify the Concern: ‘What's the specific concern that's causing anxiety?’ 2. Ask the Right Questions and focus on what’s helpful rather than what is right or wrong: Instead of dwelling on the worst-case scenario, redirect your focus. E.g. ‘What aspects of this situation are within my control?, is this thought helping me get what I want?’ 3. Set Realistic Goals: E.g. If you're anxious about an upcoming presentation, dedicate specific time to preparation. 4. Consider the Variables: Determine which variables you can influence and take action. E.g. You can’t control your manager’s mood, but you can plan to leave home early to avoid peak traffic. PS: Approach your feelings with kindness and curiosity. Image Credit: 6seconds.org

EFFECTIVELY NAVIGATING UNEXPECTED SITUATIONS DISTINGUISHES A MASTER FROM AN AMATEUR. I’m a zen person who’s deeply studied mindfulness, meditation, & philosophy. Which comes in handy as a single mother of 3 & a high performance coach whose high profile clients often get themselves into quite perplexing situations then rely on me to get them out. But last week, I got a phone call that came completely out of left field & spun me a bit at first. Fortunately, I had the high performance strategies to get grounded & process it without allowing it to have a negative impact on my productivity or peace. And it made me want to share these strategies with you, because… Life is full of surprises that can throw you off track. But with the right strategies, you can turn these surprises into opportunities for growth & success. Here are my game changing strategies to help you handle the unexpected with confidence: 🔹 COGNITIVE REAPPRAISAL: Reframe challenges as growth opportunities. Shift your perspective & reduce stress by viewing the unexpected as a chance to improve & evolve. 🔹 MINDFULNESS: Stay grounded & focused. Use techniques like deep breathing & meditation to stay calm no matter what. 🔹 EMOTIONAL REGULATION TECHNIQUES: Manage emotional responses with techniques including deep breathing & progressive muscle relaxation to calm your nervous system & help you think clearly. 🔹 FOCUS ON PROBLEM-SOLVING: Take the emotion out of it. Identify the problem, generate solutions, evaluate options, & implement the best one. 🔹 RESILIENCE BUILDING: Cultivate resilience through self-care, strong connections, & positive thinking. 🔹 PREPARATION & FLEXIBILITY: Prepare for various scenarios, have contingency plans, & stay adaptable. 🔹 GROWTH MINDSET: A growth mindset encourages learning from challenges rather than feeling defeated by them. 🔹 SOCIAL SUPPORT: Use your support network for comfort & advice. Discuss unexpected situations with trusted coaches & colleagues to gain fresh perspectives. 🔹 STRESS MANAGEMENT TECHNIQUES: Regularly practice stress management through exercise, sleep, & hobbies to maintain well-being. 🔹 POSITIVE SELF-TALK: Replace negativity with affirmations like “I believe in my ability to figure things out” & “I’ve got this” to stay focused on solutions. Integrating these high performance strategies will supercharge your ability to thrive in unexpected situations. And provide you with an incredible opportunity to level up. EFFECTIVELY NAVIGATING UNEXPECTED SITUATIONS DISTINGUISHES A MASTER FROM AN AMATEUR. The question is… ~Which one are you? #motivation #highperformance #success  READY TO MASTER YOUR LIFE? Let’s Talk. DM Me Today for More. 

Even forty years later, I still hear Queen’s ‘Under Pressure’ whenever I enter a period of high stress. The moment that bass reverberates through me, I can almost feel the cortisol and adrenaline flood my body. Despite the bad rap they have, when these hormones are released in moderation, they keep you focused, awake, and motivated. But, when you’re stressed and they're in overdrive, they disrupt your decision-making, Because you switch from an analytic mindset to an intuitive one, and act impulsively and irrationally. Which may have been useful when we needed to run away from lions and leopards, but not today, when we need to run companies. Cognitive feedback techniques like grounding and self-reflection are great to manage these highly-charged situations effectively. Grounding yourself involves intentionally noticing what you’re feeling and the physical aspects of where you are, like the colours on the walls or the temperature. This combats that 'disembodied' feeling we get when we're stressed. And reflecting on and interrogating your thoughts – asking yourself what and why you’re feeling a certain way – helps you process your emotions and remain in control. Bioneurofeedback techniques like these are gaining a lot of attention now. Have you heard of or tried any of them? Tell me in the comments. #DecisionMaking #Psychology #Neuroscience

"I just have to get it done.” This is the line I hear a lot from women consultants. We have to get it done. We have to figure it out. But when we're stressed and overwhelmed, our smart thinking brain goes offline. Stress overwhelms us. We can't focus. Things take longer. We have even less time than before.  It becomes a nasty, negative downward spiral. But what's cool is that it also works in reverse. When we learn how to manage our stress, we can create an upward spiral: → We recognize stress and know how to support ourselves quickly  → Our smart thinking brain comes back online  → We're more focused and do better work This is exactly what's possible when you have the right tools. - Tools like knowing how to calm your nervous system in 30-45 seconds, anywhere you are. - Knowing what gives you an energy boost when you're feeling low, so you can show up as your best self. - Learning to work within your natural rhythms instead of swimming against the tide. - Moving through your days with intention instead of constant firefighting. The goal isn't to eliminate stress. That's not realistic. The goal is to learn how to support yourself when you get to that overwhelmed place, so you can move through it faster. Because when you manage stress better, you think clearer.  When you think clearer, you work more effectively.  When you work more effectively, you have less stress. UPWARD spiral. This is how you look after yourself AND your to-do list at the same time. This fall, Academy members are diving deep into these kinds of tools with burnout expert Brandy Zimmerman If you'd like to learn more about The Academy, check out the link in the comments. #WomenConsultants #StressManagement #ConsultingBusiness #ProductivityHacks #SustainableSuccess

Managing stress isn't about sticking our heads in the sand or living in La La Land thinking everything's fine when it's actually not.... It is about being aware of the thoughts we allow to fill our headspace, challenging those thoughts to see how they serve and help us, and then replacing them with something more constructive if they don't. Here are just three examples to help you manage those stressful thoughts better: 1. Stressful thought: "I'm so nervous about this presentation, I'm going to mess up." Reframed thought: "My nerves show that I care about doing a good job. I'll prepare and deliver the presentation as best as I can" 2. Stressful thought: "I'll never be able to finish all this work." Reframed Thought: "I have a lot on my plate right now, but I can break it down into smaller tasks and tackle them one by one. I've handled busy periods before and succeeded." 3. Stressful thought: "I'm always messing things up; I can't do anything right" Reframed Thought: "Nobody always does anything! I have had some setbacks, but that doesn't define my abilities or worth. I can learn from my mistakes and use them as stepping stones to future success." Remember, reframing thoughts takes practice, patience, and self-awareness. By consciously challenging negative thoughts and replacing them with more empowering and realistic ones, you can reduce stress and improve your overall wellbeing. As always, if you want to talk about stress, you'll find me here or at linda@lindabonnarcoaching.com #success #wellbeing #thursdaythoughts #stress #stressmanagement #stressmanagementtips #selfawareness #selfmanagement #JustThreeThings #coaching #author #coach #help

Did you know that up to 72% of adults report feeling stressed about something on a daily basis? If you frequently experience anxiety, especially in high-pressure work situations, you're far from alone. We've all been there - that panicked feeling when work stress becomes overwhelming. You're not alone in this struggle. I've learned some helpful strategies for managing anxiety in those tough moments. Acknowledge Your Emotions: •Recognize and accept your feelings of anxiety as a normal response to stress. •Understand that it's okay to feel anxious, and it doesn't define your abilities or worth. •How to: Practice mindfulness with deep breathing exercises to ground yourself and make space for your emotions. Develop Coping Strategies: •Identify healthy coping mechanisms like exercise, journaling, or talking to a mentor. •Create a "stress toolkit" of strategies you can quickly implement when anxiety strikes. •How to: Experiment until you find what works best. I do microbursts of exercise throughout the day. Seek Support: •Don't hesitate to reach out for support from trusted friends, family, or professionals. •Surround yourself with a network who can provide reassurance during difficult periods. •How to: Schedule regular check-ins and be vulnerable about your struggles. It helps combat isolation. Practice Self-Compassion: •Be kind to yourself and avoid harsh self-criticism over feelings of anxiety. •Remind yourself that everyone faces challenges, and it's okay to ask for help. •How to: Counter negative self-talk with positive affirmations like "I'm doing my best." Focus on What You Can Control: •Shift focus away from uncontrollable circumstances or others' opinions. •Break down overwhelming tasks into smaller, manageable action steps. •How to: Make a plan for high-stress situations. Celebrating small wins provides motivation. Unmanaged anxiety can severely impact performance, decision-making, productivity and even physical health. But you have a choice. Managing anxiety is an ongoing practice, not a linear journey. Be patient and compassionate with yourself as you build resilience using strategies like these. What's one tip here you'll try? Or share another anxiety-busting technique that works for you in the comments.

I've helped hundreds of professionals manage workplace stress. Here's what actually works for stress management: 1. Use the "what's the worst that could happen?" technique. 2. Keep a clean desk policy - less clutter, less stress. 3. Start your day with a 5-minute breathing session. 4. Schedule breaks, don't just take them randomly. 5. Practice saying "no" to non-essential requests. 6. Use the "brain dump" technique before bed. 7. Take your lunch break away from your desk. 8. Schedule "worry time" - 15 minutes daily. 9. Create a dedicated workspace at home. 10. Turn off notifications during focus blocks. 11. Implement the "one task at a time" rule. 12. Use the 5-5-5 method for instant calm. 13. Use the 2-minute rule for small tasks. 14. Document your wins, however small. 15. Keep a "worry log" to track patterns. 16. Create transition rituals between tasks. 17. Practice gratitude before starting work. 18. Maintain a consistent sleep schedule. 19. Use time-blocking for better focus. 20. Set firm boundaries for work hours. Bonus: There's no such thing as being "too organized". Feel free to share this with your team. But remember: These techniques only work if you actually implement them. Start with one, master it, then move to the next. P.S. Which technique (1-20) resonated with you most? Did I miss any that work for you? #stress #workplace

How you respond to stress is directly correlated to your level of success in your career and in life. After countless sleepless days, I found a 5-step formula to help me through it: How you respond to these critical moments will make or break you. I'm sharing the 5-part thought process I go through when my stress levels redline. Feel free to bookmark this if it's helpful: STEP 1) Accept the situation The first step is to accept the reality of the situation you're dealing with. Accepting the situation allows you to RESET YOUR EXPECTATIONS and move forward with a newly defined level of "success" that you can meet. *Breathe STEP 2) Remove the emotion Try to separate your emotions from it. By removing the emotional component, you can approach the problem more rationally and make clearer decisions. *Breathe STEP 3) Analyze objectively Why did this happen? Maybe it's because you failed to get back to them on time, or your competition is just better. Use this "failure" as input to improve! Process the reality of that, then go off and do what you need to do– believing that you will do what it takes. *Breathe STEP 4) Maintain an objective mindset   Your mindset determines how you relate to and deal with adversity. Approach challenges with a long-term optimistic mindset, rather than a negative one. An objective mindset allows you to see the situation clearly, assess the facts, and find an effective solution. *Breathe STEP 5) Avoid reacting from a place of fear I know, you want to respond quickly but you should probably rethink that so you don't make any impulsive decisions that can hurt you or your business. Instead, take a moment to breathe, process the situation, and think through your actions before responding. You'll notice there's one common thread that ties the steps together. You need to breathe. Breathing helps to calm the mind in that moment of fear, uncertainty, doubt, panic, or anxiety. When those things arise, you have to center yourself back to where your heart rate decreases and your mind isn't racing like crazy. ➝ Centering yourself physically allow you to make the best decisions mentally. Think about the last time you felt a visceral response to a nasty email from a customer. You want to retaliate with choice words of your own. But that helps nobody. When you're able to run through the above steps, you might be able to pull some helpful feedback out of that email. And you can move on with your day! You won't need this post until you do, but when you do - please re-read it. Derive confidence from this process. Know that you are capable. Control what you can control. Let go of what you can't. What's your best stress management technique?