What are some effective stress management techniques for executives?

Triggers. They get all of us. Identify what they are beforehand. So, when they crop up (and they will) you won't be surprised or shaken.

Map out your day by how you feel. Then explore what is causing the ups and downs. Sometimes there are spontaneous stressors, such as traffic, but there will also be regular stressors from how you've created your work day. For example, a certain person at work or a specific meeting that is incredibly draining. When you identify those stressors, you can then do something about them.

The solution of every challenge starts from identification and stress is one of the most common issues nowadays. It's not a very tough job to identify stress as it lies in our daily routine, people we meet, challenges we face, workload, health related challenges, work life imbalance, less sleeping time, workplace, household, aspirations, some nostalgias etc. Stress can easily be identified from day to day routine matters and is good at certain levels, but as they say "excess of everything is bad", so when those certain levels increase then it becomes important to address stress.

Pretty much every expert out there stresses the importance and benefits of breathing. Deep breaths can change your perspective. Stress takes oxygen out. Breathing puts oxygen (and focus) back in.

Relaxation doesn't have to be rest. For example, it could be going for a walk, getting some sunshine, tensing up all your muscles, shooting hoops, exercising, a big deep breath and exhaling, etc. The goal is to interrupt the stress response that's currently going through your system. It doesn't mean ignoring the stress, but exchanging how your body is reacting for something else.

Managing stress is really addressable and the simplest of the techniques is to shift mindset to purely positive perceptions where every stressor looks like an opportunity. Teaching your mind is a permanent stress reliever. Other less effective or transient ways to reduce stress are meditation, yoga, pondering, reading books, writing something, being social, playing games on cellphone or PC or laptop etc. Stress must be addressed as it could potentially harm health.

I exercise everyday. That time in the morning focuses me. I get new ideas and new ways of thinking about my work. Without it, my energy would not be as high. This energy is crucial to being successful in my role.

This piece of advice can be intimidating. You don't need to go to the gym or for a hard strenuous run. Anything that is above your regular baseline, such as 10 air squats or pushups, and especially a 10-20 minute walk, can be a game-changer.

Head out and go for a walk, as often as you can. Aim for 10k steps a day. Walking just 2.7 miles a day means you exceed over 1,000 miles a year! Start slow and build up your minutes and you will soon grow your resistance. Combine it with check in calls with your team, or better still just take the time to have some down time. You will be so much more productive as a result…..

Physical activities are very important to reduce stress levels due to production of endorphins which are potentially produced for pleasure able activities like exercise, massage, sex and eating. Picking up at least half an hour of exercise routine is imperative to cope up with stress regardless of selection of time, however, early morning exercise especially jogging outdoors, joining gym could possibly bring a positive day ahead.

I never understood how someone could eat a donut for breakfast. I do know how delicious they are. But, that spike of sugar in the morning will most definitely lead to a crash later in the morning. It becomes a never ending cycle of sugar (up) Crash (down). It hampers innovation and creativity.

Dieting habits could also help in stress reduction, especially when diet is taken on specific routine and healthy food plays it's positive role. However, stress could develop extra eating habits which could lead to eating unhealthy foods like sweet eatable, caffeine, alcohol, liquor etc., therefore, it's imperative to eat healthy meals only during stressed phase.

One of the fastest ways to decrease the stress of a situation is to explain it to someone. Often, speaking how we feel out loud can add the distance we need to dissociate from the feelings. Disclaimer, ask the person to just listen, and not add more anger, frustration, and negativity to the situation as that could make things more stressful.

Being social is also a great technique for relieving stress as it promotes healthy activities like discussion, sharing, learning and the most importantly involved in laughing. Laughter is one of the best medicine for stress which is possible when you surround yourself with positive people and a company of choice. Moreover, discussing stress with loved ones or important people in life could also help in stress reduction.

People don't always like to ask for help; but sometimes it's needed. There are so many incredible professionals out there who want to help; but can't without your permission.

Being able to say I need help, and then to find someone that is able to listen is the key to getting help. That sounds pretty straight forward but too often, especially executive leaders, think that they can handle it all on their own. Every star of their field has a coach, therapist, and multiple people ensuring that they are at their top level. You deserve that too.

Schedule in evenings and/or weekend time where you leave your phone in another room and enjoy some screen free time. Doom scrolling doesn’t make anyone feel better!