When dealing with a demanding boss, I've used 4-7-8 breathing to ground me. I inhale for 4 seconds, hold for 7 and exhale for 8. 4-7-8 breathing has been shown to significantly reduce anxiety. I recommend doing 2-4 rounds of 4-7-8 breathing before going into a planned meeting with your demanding boss. In addition, it's always helpful to prepare a little before you go in, practicing your points and how you will refute any potential arguments your boss makes. You've got this!

Mindfulness can be a lifesaver when dealing with a demanding boss. By focusing on your breath and staying present, you can reduce stress and gain clarity. Mindfulness helps you pause, reflect, and respond thoughtfully rather than reacting impulsively. It allows you to maintain perspective, reminding you to focus on what you can control and letting go of what you can’t. Practicing this calm awareness regularly can enhance your resilience, helping you manage pressure with a sense of peace and balance amidst the chaos.

I use mindfluness to not just get into my body, but also into my heart, and spirit. So a big part of mindfulness is awareness, and reflection on questions like... What is overwhelming me? Is it the volume? Is there a particular task? Am I not feeling supported or heard? Am I not feeling safe to speak up? Do I feel like my job is on the line if I do? Is it just a lack of time or resources? Is this an anomalie or am I often feeling this way? Have I got through something like this before? Do I believe I can do it again? Are there are any principles that are being compromised that are making this situation feel worse? Do I know what to do, or how to prioritise? Do I know what's most important for me? My boss? The company? Do they align?

Mindfulness practices, such as meditation and deep breathing, can lower stress levels. Taking just a few minutes to focus on your breath can create a sense of calm and clarity. Mindfulness teaches you to observe your emotions without judgment.Instead of getting caught up in worries about future tasks or past interactions, mindfulness encourages you to focus on the present moment. Mindfulness can help you recognize your limits. By being in tune with your needs, you can set healthier boundaries regarding workload and expectations.Mindfulness can help you detach from the immediate stressors, allowing you to gain perspective on the situation.

Working with a demanding boss can be challenging. Though it might be in their nature to be demanding, you can maintain your calm throughout the day by simple mindfulness techniques. 1. Practice mindful breathing for a few minutes every hour - conscious, slow, deep breaths. This practice brings you back to the present and helps put things in perspective 2. Be on top of your tasks and maintain a calm demeanor while interacting with your boss. This communicates your confidence. When this is done on a regular basis, they start becoming less demanding 3. Some bosses try to be demanding by demeaning talk. Do not let them intrude into your mental space. Define clear boundaries and communicate with them what is acceptable and what is not