Emotional Well-being at Work: How to Manage Stress w/ guest Amanda Muhammad

In today's fast-paced, always-on world, it's easy to feel overwhelmed by stress, both at work and in our personal lives. As Black and Brown women, we often carry the weight of additional pressures and expectations, making it even more crucial to prioritize our emotional well-being.

In a recent episode of Being Brown at Work Live?? , I had the pleasure of speaking with mindfulness expert @Amanda Muhammad, founder of Mako Mindfulness, about this important topic. We discussed the impact of stress on our minds and bodies, the importance of self-awareness, and practical strategies for managing stress and cultivating resilience.

The Toll of Constant Stress

Amanda highlighted the constant bombardment of stressors we face daily, from work deadlines and family responsibilities to the relentless news cycle and social media overload. This constant state of stress can lead to burnout, anxiety, depression, and even physical health problems.

As Black and Brown women, we often face additional stressors, such as microaggressions, discrimination, and the pressure to constantly prove ourselves in the workplace. These added burdens can take a toll on our emotional and mental well-being.

The Power of Self-Awareness

Amanda emphasized the importance of self-awareness in managing stress. By taking the time to check in with ourselves and understand how we're feeling, we can identify triggers and develop coping mechanisms.

She shared a helpful practice of rating our mental health on a scale of 1 to 10 and identifying strategies to help us move up the scale. This simple exercise can help us become more aware of our emotional state and take proactive steps to improve our well-being.

Here's how it works:

1. Check In: Take a few moments to pause and reflect on how you're feeling emotionally. Consider your mood, energy levels, and overall sense of well-being.
2. Rate Yourself: Assign a number to your current emotional state on a scale of 1 to 10, where 1 represents feeling very low and 10 represents feeling very high.
3. Identify Strategies: Based on your rating, brainstorm specific actions you can take to improve your emotional state. If you're feeling low, consider activities that typically bring you joy or relaxation, such as spending time with loved ones, engaging in hobbies, or practicing self-care. If you're feeling higher on the scale, think about ways to maintain that positive momentum, such as expressing gratitude, setting healthy boundaries, or pursuing meaningful goals.
4. Take Action: Put your chosen strategies into practice and monitor how they impact your emotional state. Adjust your approach as needed and continue to experiment with different techniques until you find what works best for you.

This simple self-assessment can be a powerful tool for cultivating emotional awareness and taking proactive steps to improve your well-being.

Practical Strategies for Stress Management

Amanda and I discussed several practical strategies for managing stress, including:

• Mindful Breathing: Taking a few deep breaths can calm the nervous system and reduce stress levels.
• Creating a Supportive Environment: Surrounding ourselves with positive influences, whether it's uplifting people, inspiring content, or a peaceful workspace, can make a big difference.
• Seeking Joy: Making time for activities that bring us pleasure, such as spending time with loved ones, engaging in hobbies, or simply relaxing, can help us recharge and de-stress.
• Embracing Vulnerability: Don't be afraid to reach out for support when you need it. Talking to a trusted friend, family member, therapist, or coach can provide invaluable guidance and relief.

The Ripple Effect of Well-being

We also discussed the connection between personal well-being and professional success. When we prioritize our emotional health, we show up as our best selves in all areas of our lives, including the workplace.

As leaders, it's crucial to create a psychologically safe environment where team members feel supported and empowered to prioritize their well-being. This not only benefits individuals but also fosters a more positive and productive work environment.