You’re in a high-stress job. How can you keep your head above water?

Stress can come from so many things and sometimes what we think is causing it is being triggered from something much deeper in our psyche. From limiting beliefs and feelings that get created that lead to actions - we can end up chasing the wrong thing to 'fix'. It is so important to work with someone that can help really get to the root of what is causing the stress. If it is truly all job related, like deadlines that are impossible to meet, feeling completely underwater will absolutely prevent any type of creative thinking that will help you get above that. Our brain does not 'thrive' when we're in survival mode. Find someone that can support with self care like diet, sleep and exercise to burn off the cortisol created by the stress.

Stress starts in the mind. It is the overthinking of a situation or the fear of some future event. We have to realize that we are not that little voice in our heads, we are the awareness of that voice! When something triggers a negative emotion its best to take deep breaths and a powerful pause before responding. Stress kicks our body into fight/flight mode, releasing hormones that cause brain fog. Burning up these hormones with physical activity works well but not always possible at work. Daily practices, such as yoga, meditation, deep breathing, connecting with nature, & tapping keeps us in a calmer more positive state and can be used when acute stress arises. Take vacations! It's important to have breaks... without feeling guilty!

Stress can be caused by taking on too much and feeling overcommitted, but it can also be caused by an absence of meaning. If you don’t feel like you are doing enough of the things that matter or having enough opportunities to grow and learn that is also incredibly stressful. It’s important to get to the root of the stress, not just the surface level issues. This requires self-awareness and self-reflection. It requires you ask yourself when you notice the stress and why you believe it is arising.

I was raised by a long line of Sicilian women. The whole “suck it up” mantra might have been in our DNA. Tough situation? Oh well, push through it. Feeling emotional? Better not cry. You get the gist. I love my mom (grandma…) dearly, but I’m confident the “suck it up” guidance has worn out its welcome. For today’s professional, being aware of your emotions is a top leadership skill. Yet, only 36% of leaders can accurately identify their emotions as they’re happening. What’s more, you can’t manage what you don’t understand. Enter self-care, namely mindfulness practices. Being in touch with the present is important for gaining self-awareness. Practicing being mindful can improve your overall awareness making self-management possible.

To manage stress and maintain well-being, you can practice self-care regularly. Each morning, start your day with 10 minutes of meditation to clear your mind and set a positive tone for the day. Throughout the day, plan short breaks to stretch, walk around, and refocus your energy. During your lunch break, go for a brisk walk outside to get some fresh air and sunlight. After work, enjoy a relaxing yoga session or spend time reading a book you have been wanting to dive into. On weekends, make time for hobbies that you love, like painting or hiking with friends. By prioritising self-care, you can effectively manage your stress and stay resilient in your demanding job.

I am all for self care but what I often think gets overlooked is a healthy place to express the anger, frustration, and rage. For me, it's screaming into a pillow, copping wood (no, seriously) and I a have a text thread of supportive peers that is reserved for this; We call it the complaint hotline, just drop a note and nobody tries to fix it we just answer with meme's and emojis. Don't underestimate the power of catharsis in your self care routine.

Self-care isn’t just about doing more relaxing things - it’s about making tough choices, having difficult conversations, drawing boundaries, and advocating for yourself. It’s not just the yoga class, but the hard conversation you have with your spouse because you need more help with the kids or around the house. It’s not just the formal meditation practice, but the five minutes in your car alone before you go into the office. Self-care isn’t always glamorous and it looks different for everyone. Take an inventory of what you do that nourishes, fuels, and feeds your mind, body, and soul. See where there are gaps and start there, slowly with little moments or actions that center your needs.

In high-stress jobs, it's crucial to prioritize self-care and maintain a healthy work-life balance. Simple practices like mindfulness exercises, regular breaks, and setting realistic goals can make a significant difference. At one workplace, we implemented short mindfulness sessions before meetings, which helped improve focus and reduce stress levels among employees.

Setting boundaries is one of the things that is easier said than done. We often fail to set boundaries because of limiting thoughts and beliefs or fear of social consequences. We don’t want to let people down. Drawing boundaries does change dynamics at work, home, and in close relationships. While it’s for the best in the long run, it can be challenging to navigate these new boundaries in the short term. It’s important to clearly and respectfully communicate the boundaries and maintain/enforce them. Different types of relationships require different levels of tact while navigating and some workplaces make drawing boundaries more difficult than others. Be aware of your unique situation and get support if you need it.

In high-stress jobs, it's crucial to prioritize self-care and resilience-building practices. Mindfulness techniques, such as deep breathing or brief meditation, can help manage stress in the moment. Additionally, setting boundaries, delegating tasks, and seeking support from colleagues are essential. Here's a simple example: If you're feeling overwhelmed with deadlines, take a short break to clear your mind, then create a manageable schedule to tackle tasks one at a time.

When workplace stress has been going on for a while, it impacts our ability to address the other things listed in this article. Our brains don’t do well under prolonged periods of stress. This is why working with a coach, therapist, or other professional can be incredibly helpful. Professionals can help you see new perspectives, try approaches you wouldn’t have thought of on your own, and support you in creating an individualized plan of action based on your unique situation.