What do you do if your stress levels are skyrocketing as an executive?

When stress levels spike as an executive, prioritizing tasks is crucial. The key is distinguishing between urgent and important. Using the priority matrix is essential: Quadrant 1 is for crises; Quadrant 2, where we should focus, is for long-term development. Not everything urgent is important. By dedicating at least 20% of our time to Quadrant 2 activities, we prevent important tasks from becoming urgent. For example, dedicating daily time to strategic planning reduces the likelihood of unexpected crises, thus decreasing stress and improving our ability to anticipate and control situations.

When stress increases, proper delegation can be your best ally. Effective delegation not only lightens your workload but also develops your team. This requires clear communication and appropriate control. Select the right person, define expectations, and establish a follow-up mechanism. An example is Alberto, who transformed his career by accepting challenges delegated by his supervisor. Delegating Quadrant 2 tasks allows your team to grow while you focus on strategic decisions, thus reducing stress by not having to manage everything personally.

Scheduling breaks is one of the easiest ways to manage stress. ‘You cannot pour from an empty cup’. If you want to be your most productive effective self, alleviating stress is key. Personally, I have dealt with some very stressful days with long hours due to deadlines by - scheduling a 10min walk every two hours - taking a coffee/tea break with a colleague & making it a point to not talk shop - meditating and following other grounding methods All of the above help you come back rejuvenated and sharp with renewed ideas as it removes some of the mental and physical fatigue.

Scheduling breaks is crucial for managing stress. These pauses, though they may seem neither urgent nor important, are necessary to recharge and improve productivity. They should be planned, not left to chance, and include activities like low-impact exercises or meditation. These breaks enhance concentration and mental clarity. Neuroscience supports that such breaks increase creativity and decision-making capacity. A well-scheduled break prevents mental fatigue and maintains the balance between productivity and well-being, essential for reducing stress.

To avoid being consumed by stress, it is vital to manage expectations both your own and others. This involves clear and assertive communication about what can and cannot be achieved within a certain timeframe. Setting realistic expectations and renegotiating deadlines when necessary is crucial. Julia, for example, significantly improved her team's results by learning how to plan delegation. Teaching your team to manage priorities and being transparent about deadlines helps to avoid misunderstandings and build a more cohesive and efficient work environment, thus reducing stress.

Stress often happens because we don't manage expectations well. Be realistic about what is possible and what is not, have personal goals in mind, not just professional ones and make time and space in your schedule to also take care of them. Keep in contact with people you care about, remember to practice sports activities and integrate work into your life, not the other way round.