How do you manage stress as a crisis leader?

Leaders focus so much on getting to the right answer, and then communicating to their team WHAT they need to do. But so much of your impact comes not from WHAT you say, but HOW you say it. And this comes from how you feel. So before a big communication, stop and reflect: how am I feeling? Am I triggered by something? What's blocking me from showing up empathetic, vulnerable, and open to this conversation? It may not feel like "productive" work, but it's actually one of the most impactful things you can do

1. Keep calm and think calmly: When you are under pressure, it is very important to keep calm. Don't be driven by emotions, but stop and think calmly. Understand the nature of the problem and find the best way to solve it. 2. Prioritization and time management: Stress often comes from the accumulation of tasks and workload. Establish clear priorities to ensure the most important tasks get addressed first. At the same time, arrange time reasonably to avoid wasting time and over-committing work. 3. Seek support and help: As a leader, don’t be afraid to ask for support and help from team members, peers, or superiors. Communicate with people, share stress and problems, and others' opinions and suggestions may bring you new ideas and solutions.

In 2019, I did a 44-day meditation program to understand myself better. One of the most important learnings for me from that program, which helps me even to this day, is to be able to catch myself the moment I am getting triggered. I get a clear signal from my body which in turn activates my mind that there is something wrong. It is almost like an emergency alarm that rings and I pause to check in with myself as to where is this coming from. All of this happens in split seconds and I become a student of myself in that moment. The reasons for such triggers could vary from moment to moment but over a period of time I see some patterns. I acknowledge that it is a journey but I believe that everyone must start it at the earliest possible.

By understanding what situations or stimuli exacerbate your stress, you can better anticipate and mitigate their impact. Equally important is a commitment to self-care. This involves setting real boundaries, taking a stand when people test those boundaries, taking breaks, practicing mindfulness, or engaging in activities that rejuvenate you. By knowing your triggers and prioritizing self-care, you can navigate crises with clarity and resilience.

Setting boundaries: know when to say 'No', 'I don't know' and 'I need help.' Set time for yourself to decompress (listen to music, get a massage, take a nap, watch a movie, etc.) Remember, self-care is NOT selfish!

One profound way to engage in "self-care" is to engage in community activities and volunteerism. By stepping outside the immediate crisis environment and investing time in helping others, you not only divert your mind from stressors but also gain a broader perspective on issues. Serving the community or volunteering can be a therapeutic outlet, fostering feelings of accomplishment and purpose. Helping others can also remind you of the broader picture and the interconnectedness of challenges, fostering resilience. In times of crisis, redirecting some energy towards altruistic acts can be a powerful form of self-care, benefiting you and the community.

Practice self-care every single day. Even when you think you don’t have the time - especially then. Find something that works for you (for me, it’s prioritizing sleep above all, exercise, reading and spending time outside.) It not only will help preserve your well-being, but you will model the critical act of self-care for those around you.

A self care technique one can use while dealing with triggers is mindfulness.. monitoring what you are thinking and if it contributes to the required outcome is how you filter out distractions.

Prioritize self-care to lead effectively. Sleep, nutrition, exercise, and breaks matter. Try morning mindfulness: 5-min journaling to set intentions for the day. Your well-being enhances your leadership impact.

Mindfulness practice is not just a good idea. It is the most researched practice to reduce stress, and for good reason. It is also one of the most effective strategies. It strengthens the mental muscles of attention regulation and creates the space to respond in ways that align with our values.

It can be helpful to just shut out the noise, both internal and external, for 20 minutes. Shut the office door, sit in a silent car, find a quiet spot outside the office building. It is okay to simply withdraw. So wherever you choose to do it - for twenty minutes just refuse to think. Peace is a prize worth grabbing holding onto.

From my experience, managing stress effectively involves seeking support on multiple fronts. I believe in surrounding myself with a strong team that collaborates, shares the workload, and empowers each other to make decisions. Additionally, seeking advice, feedback, and empathy from mentors, peers, coaches, or counselors can significantly reduce stress and enhance resilience, ultimately leading to more successful crisis management.

Whether from faith, friends, family, or Employee Assistance Programs (EAP), these pillars can offer emotional strength and clarity. Faith can provide solace, perspective, and resilience, acting as a grounding force amidst chaos. Friends and family can offer a listening ear, a comforting presence, or alternative perspectives to help manage stressors. EAPs, often underutilized, are designed to assist employees with personal and work-related challenges and can offer counseling, resources, or coping strategies tailored for leaders. Embracing these support systems ensures you're not facing crises alone, bolstering your ability to lead effectively.

One invaluable resource in managing stress as a crisis leader is the wisdom drawn from experience. Reaching out to mentors, elders, or experienced leaders in online communities can provide insights that books or training might miss. By asking them to share their stories of perseverance and resilience, you gain practical strategies and a broader perspective on handling crises. These narratives can act as guides, revealing common patterns, pitfalls, and paths to success. They also serve as reminders that others have faced challenges and thrived. By actively learning from the experiences of those who've been through similar situations, you fortify your own resilience and prepare yourself to navigate future challenges.

From my perspective, managing stress effectively involves learning from experience. I believe in the power of reflection and feedback, analyzing what worked and what didn't during each crisis. By incorporating these learnings into my skills, strategies, and processes, I continuously improve, boost my confidence, enhance my competence, and maintain credibility in navigating future challenges with greater resilience.

Always be prepared for the unexpected. We are inundated daily with emails, phone calls, notifications, timelines and yes crises. Practice mindfulness, exercise and affirm your knowledge in your industry daily. Stay calm. Even if you feel a cyclone brewing inside stay calm. Breathe and step away from distractions Who or what will this impact and rate the importance. If possible meet with your team and gain insight. Like my mother taught me… How will your decision affect the crisis in 10 seconds, 10 minutes, 10 hours, 10 days or 10 months? As a leader your skills acquired over time with experience will manifest. Know that every decision will not always be the best decision, however one must be made. You must make it. Do it!

3 steps I take whenever I start to feel the pressure: 1) Focus on breathing. 2) If any negative feelings or self-talk arises, go back to step 1. 3) Visualize desired objective, which might just be to relax.

Rather than focusing on or regurgitating negative thoughts that can become further engrained in your subconscious, take steps to correct or improve the situation, which will replace negative feelings.

Shift from challenges to opportunities. Express gratitude and celebrate wins, boosting morale. Tip: Daily, list three positive moments; it cultivates resilience and optimism.

To manage stress, practice relaxation techniques like deep breathing and meditation. Stay active through exercise or yoga, and prioritize a balanced diet. Get enough quality sleep and set realistic goals to manage time effectively. Engage in activities you enjoy and establish boundaries. Seek support from friends, family, or professionals if needed. Practice mindfulness, challenge negative thoughts, and find humor in daily life. Remember, everyone's stress management is unique—explore what works best for you.

Focusing on the positive is crucial, but avoiding toxic positivity is essential, which dismisses or invalidates genuine feelings or challenges. Instead, adopt realistic optimism. Take moments to zoom out from the immediacy of the crisis and identify even one small positive impact you're making. Whether it's a decision that benefited a team member, a strategy that mitigated further challenges, or just maintaining composure in a tough situation, recognizing these small wins can boost morale. This approach uplifts you and encourages your team, fostering a more resilient and solution-oriented environment during tough times.

Positive emotions are an essential tool. Research shows even brief experiences of authentic positive emotion can undo the physiological effects of stress. Set up regular practices and activities during the day and week that help generate those positive emotions to help your body to reset.

Find a practice that works for you to destress. I use the 5-4-3-2-1 meditation practice to destress and bring the focus back: Sit or lie comfortably and 🧘♀️Acknowledge 5 things that you can see 🧘♀️Acknowledge 4 things that you can touch 🧘♀️Acknowledge 3 things that you can hear 🧘♀️Acknowledge 2 things that you can smell 🧘♀️Acknowledge 1 things that you can taste

More than IQ here EQ we plays a critical role. Emotional quotient comes from emotional intelligence which has four dimensions as follows - Self awareness - Self management - Social awareness - Relationship management

Over the past 35 years in various leadership roles, leading by example has served me very well. At the end of the day my wife says, “ how was your day”…. It was crazy, client problems, hardware failures, vendor issues, etc… She says, “I’m sorry” I tell her, that’s what I do 😎 Everyday is different, some are more crazy then others but that’s what I do… Keeping proper prospective will help you manage stressful situations (it’s what I do)…. Leading with a calm demeanor will help everyone under your prevue but you need to be supportive of others as they learn their own methods of dealing with stressful situations. 💪

As a crisis leader, your stress is probably being caused by the crisis. Trying to mitigate your stress will be an uphill battle while the crisis exists. So don't try. Do something else. Hear me out. Make the crisis your ally. Do what you know how to do: Work the problem. This is what you're good at. Solve the puzzle. Working the puzzle will help you with the crisis, but it will also give your mind something else to do besides stress. Still freaking out? Take a smaller bite, or work on it with someone else, or take a break. The key is to focus on something other than the stress. I'm not good at going at stress directly. It could be different for you. Either way, consider that it's an honor to be a crisis leader. Bright side?