How Can I Stay Calm When Time Feels Out of Control?

Hi I am Samantha Amit and Welcome to Ask Your Coach newsletter with stories about how high achieving, busy managers who get overwhelmed and frustrated, are able to change this to being strategic, focused, intentional and calm. Gain insights into managing yourself, your teams and the business in today's evolving complex work environment.

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In a recent coaching session with a global team leader, we tackled a problem shared by almost every leader, manager, and professional I coach.

They feel overwhelmed by the relentless pace of work. Back-to-back meetings, urgent emails, and constant decision-making leave no time for strategic thinking. And now that we're ending the year, the pace is even more pressurized.

They tell me there’s no moment to pause, reflect, or even breathe. They wake up, blink, and suddenly the day has disappeared. It’s as if “we’re running on a treadmill that won’t stop, struggling to keep pace with the demands of a hyperactive world.”

Does this resonate with you?

Do you feel you’re enslaved to the chaos and demands of a hyperactive world?

You’re not. There is another way–a mindful way, and this is what I want to talk to you about in this edition of Ask-Your-Coach.

The STOP Technique: A Tool for Compassionate Leadership

One of the most potent mindfulness exercises I teach my clients is the STOP technique. This simple yet transformative practice can empower you to handle high-pressure situations calmly and purposefully, transforming how you approach your work and life.

STOP is an acronym for:

1. Stop and be still.
2. Take a few breaths.
3. Observe your options.
4. Proceed with a mindful choice.

How Does It Work?

STOP interrupts automatic reactions. In high-stress situations, our brains often default to automatic responses driven by our emotions. The STOP technique disrupts this cycle, creating space for more relaxed, strategic, and intentional decisions.

Research supports the effectiveness of mindfulness practices like STOP. For example:

According to the American Psychological Association, mindfulness improves emotional regulation and decreases reactivity, helping leaders handle challenging situations more effectively.

A 2020 study in Mindfulness Journal found that brief mindfulness interventions reduced stress and improved decision-making under pressure.

STOP In Practice

Imagine you’ve just had a tense conversation with a team member. The conversation has unsettled you, and you haven’t reached a solution. However, your next meeting is about to begin. Instead of carrying that emotional baggage with you, you choose to practice STOP.

Stop - Pause for a moment instead of rushing into the next meeting.

Take a few breaths - Ground yourself. Do a quick body scan to identify where you’re holding stress. Breathe and release the tension.

Observe your options. Ask yourself: What needs my attention right now? Can I take a few extra minutes to gather my thoughts, or is it critical that I go right away to the next meeting?

Proceed - Make a calm, intentional decision about how to move forward.

Taking just a few minutes to STOP helps ensure that the next meeting will not be influenced by the previous one and your stress will not be compounding throughout the day.

Integrating STOP Into Your Daily Routine

1. Set reminders - Use your phone or a desktop alert to prompt a STOP break.
2. Anchor it to daily activities - Practice STOP before meals, meetings, or even while transitioning between tasks.
3. Reflect and journal - At the end of each day, write down instances where you used STOP. What was the outcome? How did it affect your decision-making or emotional state?

Why Leaders Need Mindfulness Now More Than Ever

Hybrid and remote work environments, tight deadlines, and global challenges are causing palpable stress for team leaders in all industries. The end of the year brings its own set of stressful challenges. There are year-end reports and performance meetings with higher-ups and direct reports. Then, there are vacation schedules to juggle, especially when working with global teams celebrating different holidays. Add to this your own holiday demands--travel, family, shopping, etc. There is no wonder this is the most stressful time of the year.

Mindfulness techniques like STOP are helpful tools and essential for emotional regulation, reduced stress, and enhanced leadership effectiveness. With a mindful approach like STOP, leaders can navigate the complexities of the modern workplace with greater resilience and clarity.

How do you manage stress and maintain focus in your leadership role? Please share your experiences in the comments below.

As we move in the holidays I want to wish you happy holidays and a happy and successful 2025. I wish you time to rest and restore and also spend the time with those you care about.

Look forward to hearing from you in the comments or please do message me.

Sam

Samantha works with high achieving business owners and managers to be more present, strategic, confident and calm.