Stress is a part of life and can often be a source of strength and success for effective leaders. However, too much stress can have a massive impact on all areas of a leader’s health — physical, mental, and even professional.
Indeed, a recent study by the American Psychological Association reported a shockingly widespread impact of stress in the workplace.
According to the APA study, almost 60% of all workers have seen the effects of job pressure in the past 30 days, such as a decrease in passion or vigor (26%), not being able to focus (21%), and a waning commitment to their work (19%).
This study didn’t directly address the question of stress among leaders, but it isn’t a stretch to think that these numbers are likely higher among those in leadership positions, taking a toll on managers and executives alike.
So, it’s obviously worth considering some practical stress management techniques for leaders before you face burnout.
What are the first signs of high stress for leaders?
There are some common signs of stress building up in a leader. These aren’t necessarily limited to those under high stress, but these may serve as some yellow flags, showing you that you may need to assess if you have unresolved stress:
- Reduced productivity
- Difficulty making decisions
- Increased irritability and anxiety
- Poor communication with peers and subordinates
- Disrupted sleep and changes in eating habits (including weight loss or gain)
- Difficulty concentrating
- Withdrawal from activities you enjoyed before
- Increased interpersonal conflicts
So, if you see any of the above, you may want to consider doing a more thorough self-evaluation to see if you’re actually under a great deal of unrecognized stress.
Start by taking a personal inventory. After all, the first step in any effective stress management technique is to be aware of elevated stress levels.
Leaders may start by assessing their current stress levels and what’s causing it.
Is your stress work related? Is it something external, like family or home life? Once you’ve identified the source of your stress, you’re in a better position to address it.
You can also ask people around you. You may ask them something like, “Do you notice anything different in my behavior or speaking recently?”
Getting a more objective view on how you behave when stressed may give you even more clarity and help you understand your behavior better.
In addition, you can get a better perspective on your own stress by reviewing common stress triggers in your life.
The goal of any stress management plan should be to identify the source of your stress and work on eliminating it or finding the best ways to manage it.
Now you’re wondering how you can actually manage your stress, which is where we now turn.
How can a leader manage stress?
There are many different methods you can use. This will give a few beginning tips to start you on your stress reduction journey. Our future articles at Leadership Coaching Network will continue to dive more deeply into specific strategies.
One of the key reasons we care about stress management for leaders is that leaders must carry not only the inherent pressure of the leadership role, but also the stress of their team. Leaders – especially those at higher levels of an organization – often don’t feel like they can ask for help.
However, all leaders must focus on their own wellbeing in order to increase resilience and lead effectively. Leaders need to know that stress at work is normal, but when unaddressed, chronic stress takes a toll leaders that can lead to emotional and physical damage on their team members, families, and themselves.
With that said, some basic strategies include:
Exercise: Exercise is a great way to reduce stress and keep your body healthy. Regular aerobic and strength-training exercises can help you relax and reduce the mental and physical effects of stress.
Research has found that working out decreases the production of hormones related to stress, for instance, adrenaline and cortisol. It also induces the making of endorphins, which are the brain’s natural analgesic and mood boosters.
Gaining insight into the emotional root cause of stress, decreasing any life issues that could lead to it, and changing behavior are the most effective methods of controlling it, in addition to address physical issues through exercise.
Breathing Techniques: Different breathing techniques can be practiced to relax the body and the mind so that you can better deal with stressful situations.
Focused breathing – taking slow, deep breaths and allowing your body to relax with each breath – is especially effective in reducing physical and mental tension.
Specifically, you can try this simple deep breathing protocol:
- Inhale slowly through your nose, counting to five. You should get a deep breath and even feel your belly expanding (a sign you’re breathing into your diaphragm).
- Hold your breath for a two seconds.
- Exhale slowly while counting to five.
- Repeat the process several times.
This kind of deep breathing has been proven to reduce stress by counteracting the physiological effects of stress, and allowing the brain to calm down.
For instance, one study found deep breathing may effectively improve mood and reduce stress, as shown by self-reported evaluations and physiological signs like heart rate and levels of cortisol (the stress hormone) in saliva.
Time Management: If you’re overly busy and feeling like you’re always just trying to play catch-up, you may need to implement better time management.
For a more in-depth treatment of time management skills, see our article outlining 5 essential time management tactics.
You should begin by reviewing your priorities and delegating or eliminating tasks that are not essential. This will reduce that stressed out, overwhelmed feeling and help you focus on the tasks that truly matter.
Increased Planning and Anticipation: To reduce sudden, unexpected stress, plan ahead for potential problems. Anticipate what may go wrong and plan out how you would tackle certain scenarios. This will go a long way in helping to reduce the chances of stress creeping up on you.
Get Good Sleep: Quality sleep of 7-9 hours per night will help nourish your body and mind and keep you feeling refreshed. Notice the emphasis on quality sleep here. Not all sleep is created equal.
You should cut out electronics in the hour or two before bed, set a consistent bedtime, and try incorporating calming activities like reading, spiritual practices, or stretching into your nighttime routine.
If you have an Apple Watch or the like, you can begin monitoring your sleep to see how much good sleep you’re actually getting a night.
Take Time For Yourself: Balance is key when managing stress. Make sure you’re taking the time to take care of yourself.
This looks different for everyone. It could be going out on a walk, spending time over a meal with good friends, journaling, listening to music, etc.
The key here is that it must be a refreshing, filling activity that doesn’t solely involve sitting in front of another screen. Still, there’s nothing wrong cuddling up with someone you love for a movie or show. Just don’t do it for 5 hours straight!
Set Achievable Goals and Keep Accountable: This is one of the areas where a professional coach can really help leaders.
With a coach, you’ll be able to identify your overall stress level (and some potential sources), break down your goals into achievable steps, and develop strategies to monitor your progress and hold yourself accountable.
When you have a trusted coach in your corner who’s committed to your success, it’s easier to stay focused and take action.
A good coach like the professional coaches of Leadership Coaching Network will make sure that each session is focused on tackling a goal that is important to you while you also leave with at least one action step that you can achieve before your next meeting.
These consistent, small victories and progress in a positive direction will make a huge difference in your overall stress level as you see that change is possible and that your challenges aren’t something you can never overcome.
If you’d like to experience how coaching can make a tangible impact in just one session, book your free consultation today.
What are the 5 A’s of stress management?
These 5 A’s (and the 4 A’s outlined below) provide a basic framework that can be helpful to give you some handles on a practical stress management strategy.
The five A’s of stress management are as follows:
Acknowledge: Recognize that you are feeling overwhelmed or stressed and take action to address the source of the stress.
Analyze: Identify and analyze the sources of your stress and how it manifests itself in your life.
Adapt: Adapt to your current situation by finding ways to better manage and cope with stress.
Address: Implement methods to actively address and manage your stress (see above for some more practical stress management tips).
Assess: Regularly assess how you are feeling and make adjustments to your behavior and stress management practices to keep in control.
These five A’s of stress management provide a helpful framework for leaders to proactively identify, address, and manage their stress levels.
Incorporating them into a regular practice can help leaders become more effective in tackling chronic stress — which is both physically and professionally harmful.
What are the 4 A’s of stress management?
Others have identified 4 A’s of stress management.
The 4 A’s are:
Avoid: Take control of stress-inducing situations, create distance between them and yourself, and don’t be afraid to say no when needed.
Alter: Communicate your expectations, respectably ask someone to alter their behavior, and state your limitations.
Accept: Talk to someone about your emotions, forgive yourself or others, and focus on the things you can control.
Adapt: Aim for reasonable goals, prepare easier meals, stop replaying stressful moments, focus on the positive, and ask yourself if it will matter in the long-term.
Stress is inevitable, but using these 4 A’s of stress management can help you develop helpful coping skills to help you reduce stress and better manage stress-inducing situations.
Who to see for stress management?
For a serious chronic stress problem that is rooted in what you think may be clinical anxiety, it would be best to seek out a mental health professional (counselor, psychiatrist, psychologist, etc) and ask for assessments and/or a treatment plan.
Even if the source of your stress is not due to a mental health disorder, a therapist can provide advice on how to deal with stress in a healthy and productive way.
For professional, goal-oriented stress management, seek out the help of a professional coach or mentor who can help you come up with strategies to achieve success in a less stressful way.