Lead by example: additional ways to combat stress

In this, our fifth in a series of articles on leading in the new working from home paradigm, we continue to look at stress and how leaders can help teammates cope.

It’s important to remember that stress itself is not the enemy. In short term situations, it can unlock your full potential by increasing focus and performance (acing that test) or producing surges of adrenaline and euphoria (nailing that keynote speech).

However, prolonged stress affects all aspects of wellbeing: it disrupts metabolic functions and impairs mental acuity and emotional regulation. Prolonged periods of stress, if not addressed can lead to chronic health impacts. In our last column we wrote about our top 10 tips of handling stress now let’s look at additional ways of combating stress.

Meditation

Meditation is a proven method to reduce stress. And the beauty is the simplicity: you can practice it anywhere, anytime. All you need to start is a few minutes a day, and a few deep breaths to calm both the mind and the body. If it seems daunting to start, download an app or check out some videos on YouTube that can help you begin your meditation adventure.  As a leader you can set a positive example by scheduling a few minutes at team meetings to turn off screens and walk through a guided meditation.

Breathing Exercises

Increased stress can cause people to hold their breath or take quick, shallow breaths. This change in our breathing reduces the amount of oxygen delivered to our brain, which in turn creates more stress on the body.  But there are different types of breathing exercises to deal with ongoing stress. We had previously written about Box Breathing and there’s 4-7-8 Breathing, but a simple one to try is the 4-2-8 method.  In this method, inhale slowly but deeply for 4 seconds. Hold for 2 seconds. Exhale slowly for 8 seconds. Repeat at least three times.

Exercise

In addition to physical benefits, exercise releases anti-depressant and stress-relieving hormones. Dopamine, responsible for the ‘runner’s high’ is released which not only reduces stress but increases focus. Serotonin is also released, which contributes to a good night’s sleep. Which takes us to….

Rest

…. easier said then done when we’re stressed. Increased stress can lead to sleep disturbances (trouble falling asleep, trouble staying asleep). Is there anything more stressful than laying in bed at night, thinking about all the sleep you are NOT getting? The trick is not to fight it. If you are having trouble settling in, try and get out of bed with a calming distraction, like reading (but not on a screen). Return to bed when you start to feel calm or sleepy. And if sleep still evades you, don’t stress! Remember that if you are laying down, at least your body is resting. By reframing sleep as rest, you may just find yourself nodding off.

Turn that frown upside down

Force that smile. That’s right…fake it until you make it. Studies have shown that the mere act of smiling causes your brain to release happiness and stress-relieving hormones.

Dare to dream

Focusing on the cause of stress, can lose perspective. Focus on the endgame and permit yourself to imagine what life will be like after the pandemic. 

Talk it out

Sometimes just talking about the situation with someone else helps. One of the issues that many employees are feeling is that they are alone with these concerns. As a leader, it’s important to set the tone and create psychological safety by sharing some of your ups and downs.

Write it down

We previously brought up writing down accomplishes and future goals. You can also write down what is stressing you. This exercise can be cathartic, give it a try.

Music

We enjoy music for the simple reason that it makes us feel good. As the saying goes: “Music has charms to soothe a savage breast”. With the pandemic, we have forgotten how to turn off, and music has turned into something that is constantly in the background. The next time you play music, just listen to the music – take the time to enjoy it for what it is.

Summary

Stress is more than a distraction: it can be a vicious cycle that harms your health and motivation, resulting in decreased productivity, leading to more stress. Stress coupled with isolation, for the remote employee, compounds the severity over time. Self-care is not selfish. More than ever, it is important to talk, to connect, to breathe, to move, and take time to enjoy the little things.