Here's how you can maintain emotional control and stay calm under pressure as a leader.

Triggers can be noticed using physiological cues such as increased heart rate, tension in your jaw, neck, shoulders, back, or fists, short shallow breathing, rapid racing thoughts, and feeling generally 'revved up'. First, notice what are your unique physiological cues from the above list? Then, next time you notice yourself being triggered, instead of reacting, insert a pause. Take a moment to take a few deep breaths. By taking a few deep breaths you invite your heart rate to slow down, relax, and a clear mind to prevail. From the space of your clear mind choose your reaction. Rathing than flying off the handle, act with intention and poise. Pausing redirects the fight/flight response in your limbic system towards rational thinking

Maintaining emotional composure and remaining poised under pressure is paramount for effective leadership. It's about harnessing resilience and strategic thinking amidst challenges, setting a tone of confidence and stability for your team. Recognizing triggers, practicing mindfulness, and fostering a supportive work culture are key. Investing in personal development and seeking mentorship can also fortify one's ability to navigate high-pressure situations with grace and clarity.

Usually, preplanning - It is very hard in the moment to maintain emotional control during the unexpected My most important routine in the morning is to take 3 min to write down and think through the most stressful event/thing I will have to deal with during the day (And what outcome I really want out of the situation) That way I can focus on the big picture/important stuff and am much less stressed about the minor (not so important stuff)

What about when you are NOT the leader and your leader contributes to your feeling stressed? Even if you are not the leader, you still have deadlines, you can expect the unexpected and the last minute giving you something else to do. After all, there is the job description "...and other duties as assigned." How do you know when you are stressed? What do you feel in your body? Do you even know what your body feels like when it is stressed? Are there any pressure points happening in your body? It is important that YOU are able to recognize YOUR personal triggers to stress in order to reduce the stress. Stress kills.

Understanding stress triggers is crucial for effective leadership. It's not just about managing your own stress, but also about setting an example for your team. When leaders handle stress well, it creates a positive work environment and can improve overall team performance. Being proactive in identifying and addressing stress triggers can also lead to better decision-making and problem-solving under pressure. Start noticing what triggers the stress - keep track of it and then you will see your regular patterns that you can address. Working with a coach is important to help identify the tools and strategies you can use to keep in balance. Finding yours is key!

Relaxed breathing is activated using the diaphragm, a small yet potent muscle beneath your lungs. By consciously engaging the diaphragm, we can fully expand our lungs and promote a sense of calm. Here’s how to practice diaphragmatic breathing: 1. Sit comfortably in a chair or lie down. 2. Place one hand over your heart and the other on your belly. 3. Inhale slowly and deeply through your nose, allowing your belly to expand first and then your chest. Count silently to five during the inhale. 4. Exhale slowly through your mouth, actively contracting your abdominal muscles and counting to ten during the exhale. 5. Repeat for five cycles of inhale-exhale.

I always recommend my clients practicing deep breathing during "low stakes" moments to learn how to calm your nervous system and activate your relaxation response. Something like this 4-7-8 method that I love, or even a simple box breathing, will help slow and lengthen your breath. By practicing in those low-stakes moments, you can quickly utilize it, without trying too hard, in those tough moments that bring on acute stress. This could be a more reactive situation (a coworker insults you or accuses you of something) or proactively (before you present your quarterly report in front of the team.) You will then be more likely to thoughtfully respond, versus react.

Breathing influences every system and function within the body and if done properly, it will promote oxygen transport to all the vital organs and tissues of the body. Breathing can act as the doorway to a calm, relaxed mental state and can be used to control fear, anxiety, anger and stress while promoting restful sleep. Through correct breathing habits, new levels of health, performance, fitness and wellness can be realized, for any application or activity. The research on using breath-work to enhance physical and mental health and performance goes back decades. A simple breathing exercise to begin with is to practice long exhale breathing aim for a 1:2 Ratio Inhale for 3 seconds & exhale for 6 seconds. Continue for 5 to 10 minutes

When you take slow, deep breaths, it's like wrapping yourself in a comforting embrace, offering a moment of respite from the whirlwind around you. With each breath, you feel yourself becoming more grounded, more centered, reclaiming control over your thoughts and reactions. It's like finding a quiet corner in the midst of a bustling city, where you can gather your thoughts and find clarity. Deep breathing isn't just about calming your mind; it's about soothing your body too. You can almost feel the tension melting away with each exhale, leaving you feeling more relaxed and composed.

The mind is a machine that generates thoughts all day—a mix of both negative & positive. The emotions we engage with in our environment are determined by these thoughts. If you find yourself as a negative thinker, it is because you have allowed the mind to run on autopilot. When negative thinking patterns are repeated multiple times, it creates negative attitudes & emotions. Sakshi Bhav is a powerful tool to tame the unruly mind and emotions. Sakshi means “witness” & bhav means “state of being.” Hence, sakshi bhav is a “state of being the witness” or watching your thoughts. It entails observing the sensations in the mind & body without immediately reacting to them. This way, we learn to surf our emotions and remain calm.

That's a question of practice. The point is unless we are calm we will not be able to see the problem for what it is, what to speak of solving it. Just like if a pond is agitated we can't see our reflection, similarly we can't see the obvious as long as our mind remains agitated. We always think that peace is obtained by solving our problems. That may be true but we forget that to solve our problems we need to be at peace first. This is something most of us don't get. By being calm and relaxed in face of a difficulty, we are placing ourselves in the mode of goodness and only in goodness can solutions come forth because the symptoms of the mode of goodness are clarity and light. Sometimes the solution is right under our nose but we miss it

Here is a tool to help you stay present: Every single person has inside of them a calm center. It's always quiet. It's always content. It's always peaceful. It's available 24/7. It can never be taken from you, or broken. It's the real you. And it's the space where you go when you are present. This space is sometimes referred to as the void, the zone, flow, being carefree, light, or free. It's the space behind your thinking mind. Using this logic, you can go one step deeper than mindfulness to be present - Recognize that in any thought and any experience, simply by letting go of whatever your thinking will bring you back to presence. Take a couple deep breaths and sink into the observer of your thoughts to come back to the moment.

Le stress va nous plonger directement dans le manque de confiance en soi voire l'estime de soi. Notre cerveau va partir directement vers nos expériences négatives du passé pour nous convaincre que c'est mal parti, risqué, etc... Se concentrer sur le présent, avec comme je le mentionne plus haut, la respiration consciente, l'EFT, la prise de recul sur les peurs, peut s'avérer très utile pour ne pas sombrer dans nos émotions et l'amour de nous. Cela vous arrive aussi ?

Um pr?sent zu bleiben, spielt die Atmung auch hier eine wesentliche/entscheidende Rolle. Wobei das wirkliche PR?SENT BLEIBEN in unangenehmen oder Stresssituationen die absolute K?nigsdisziplin ist und dies jahrelanges praktizieren verschiedenster k?rperlichen- und mentalen Techniken/übungen voraussetzt. Die "alten und eigenen Themen" werden sich immer wieder melden, von daher ist das stetige Praktizieren und vor allem das Integrieren in den Alltag notwendig, um langfristig davon profitieren zu k?nnen!

I believe that when you use positive words and thoughts to encourage yourself, like "I can handle this" or "I've got this," it helps to boost your confidence and belief in your abilities, even in stressful situations. By replacing negative thoughts with affirmations of your strengths and capabilities, you can shift your mindset from feeling overwhelmed to feeling empowered. Positive self-talk can also help you to focus on solutions rather than dwelling on problems, enabling you to approach challenges with a clear and optimistic mindset.

Your breathing may become quick and shallow during stressful times, which can exacerbate anxiety. Use deep breathing exercises to counter this. You may tell your body to relax and lower your heart rate and quiet your mind by taking slow, deep breaths. Meditation and other mindfulness exercises, like pausing to focus on your environment, can help you become more aware of your thoughts and less anxious. Positive affirmations should take the place of negative ones. Remind yourself of your past achievements and your capacity for overcoming obstacles. Use affirmations to boost your confidence, such as "You can handle this situation" or "You've got this."

L'auto-sabotage est notre pire ennemi et pourtant il n'est jamais loin. Tel le diablotin sur notre épaule il va nous rappeler ? combien nous sommes incapables, mauvais, pas assez.... Toujours contr?lé par nos peurs, notre cerveau va préférer la zone de confort et donc nous polluer la tête dans la zone de risque qui est notre zone de génie. Prendre conscience de notre dialogue interne et avoir un bon mindset pour le modifier est un exercice qui peut modifier durablement notre positivisme et optimisme. Soyez votre meilleur ami est-ce que je répète en conférence et interventions.

El diálogo interno que predomina en una situación de estrés no es controlable desde el consciente (30 BITS información/segundo), ya que se activa desde el inconsciente (11 millones de BITS información/segundo) El diálogo mental en realidad son dialécticas que tienen 2 polos (objeto/sujeto, demanda/deseo, saber/verdad y dentro/afuera) y unido a una escena primaria que hace desencadenar el estrés a nivel del cerebro reptiliano. Es por ello que el "diálogo positivo" no desactiva el objeto pulsionante o disparador inconsciente. Lo adecuado es entender tratar el origen (objeto pulsionante), no tratar el efecto con afirmaciones positivas que tienen muy baja efectividad.

Selbstgespr?che oder der innere Dialog ist eine wichtige Technik im mentalen Training im Profi und Spitzensport, ist aber auch im Business-Sektor bei Führungskr?ften nicht mehr wegzudenken. Selbstverst?ndlich braucht es nicht nur die positiven Gespr?che mit sich selbst, sondern auch die überzeugung der positiven Umsetzung. Beides geht aber einher!

Prepare throughly so that you feel confident in going to a presentation, meeting, or event. Make a list of everything you're still working on so that you don't need to get stuck in racing thoughts of your to-do list. If you find yourself waking up in the middle of the night going through everything you have been working on, remind yourself the night is not a good time to be thinking it through and you'll re-visit your work in the morning. Any anxious or worrisome thoughts are simply thoughts! You have prepared thoroughly. Let go of thoughts telling you otherwise and return to your quiet confidence. A physiological response such as minor sweating and increased heart rate before the meeting is normal! Breathe through it.

J'en parle souvent lors de mes préparations d'entretien, en cours ou en coaching, Votre cerveau va enregistrer votre entrainement et lorsque vous serez face à la situation vous l'aurez déjà vécu une fois, ou plus, l'exercice n'en sera que plus facile et la pression moindre, même si des techniques de la gestion du stress peuvent aussi s'apprendre et s'appliquer à chaque évènement.

Je besser man sich vorbereitet, desto besser ist in Regel auch die Performance. Man gewinnt an Selbstvertrauen und Sicherheit, dennoch ist nicht alles planbar! Die mentalen Techniken die man nach und nach immer mehr trainiert und verinnerlicht hat, helfen bei unvorhergesehenen Situationen und Problemen ruhig und bewusst zu reagieren.

Here are three mistakes to avoid when trying to maintain emotional control and stay calm under pressure as a leader: 1. Remember to prioritize your well-being. Take breaks, practice mindfulness, and engage in activities that relax and recharge you. 2. Recognize and manage your own emotions while also being aware of and empathetic toward the emotions of others. Effective communication and conflict resolution rely heavily on emotional intelligence. 3. Sometimes, simplicity is key. Break down complex problems into manageable parts, prioritize tasks, and focus on what truly matters.

1. Make sure your nervous system is regulated. The window of tolerance explains human neurobiology. Under stress, a regulated nervous system can get dysregulated into anxiety. Grounding & breathing help to move the system back to regulation 2. Looking for alternative ways to restructure any dysfunctional beliefs of catastrophic thinking/black and white thinking- both of these make the situation seem blow out of proportion and permanent 3. A network of supportive relationships help to mitigate effects of stress in such situations 4. Workout, yoga & meditations work to balance hormones and neurotransmitters 5. Acceptance and gratitude are difficult to achieve under such circumstances but can help to put the issues in perspective

Puestos con mucha responsabilidad, trabajos donde se fijan resultados imposibles de alcanzar, viven unas circunstancias donde no hay control de los resultados finales. Es este tipo de personas las que están predispuestas a sufrir problemas psicopatológicos y psicosomáticos asociados a la ansiedad, frustración y baja autoestima; y que a la larga puede afectar en su conducta personal. Es imprescindible que cada individuo disponga de herramientas que permitan gestionar la causa y los síntomas de todos los desajustes emocionales y mentales asociados a sus puestos de responsabilidad, para prevenir, frenar y redirigir este automatismo de nuestro organismo, y así eliminar las graves consecuencias de sus efectos.

Accepting and respecting that people are individuals and that they should have bespoke support is essential. Meeting them where they are. listening and supporting them is sometimes all they need. Reminding them that they are one person and that we can not do everything is okay. Encouraging them to use techniques to reduce stress such as mediation or breathing exercises can be helpful.