Conquering Overwhelm

Leading can lead to all sorts of stress, anxiety, exhaustion, and overwhelm, and yet we rarely talk about the real mental and emotional challenges leaders can face. It seems leaders are often expected to have all the answers, be the best at what they do, be able to navigate through dicey waters, and be able to predict the future. Leaders may also feel they need to be able to solve everyone else’s problems, and that their workload responsibility is gargantuan. The reality is leaders do the best they can with what they have in the moment, but they will still make decisions they may later regret or that will upset some of those they lead.

What can a leader who is feeling overwhelmed do to combat stress and anxiety and get to a place where they feel grounded, confident, and at ease?

Here are five leadership tips to help leaders conquer overwhelm.

1. Take a deep breath and release stress – When we feel overwhelmed, our capacity to make smart decisions is limited. Don’t act right away. Instead, pause, take a deep breath and then do something that helps you release stress. Box breathing is a great tool – breathe in your nose for 4 counts, hold for 4 counts, exhale out your mouth for 4 counts, hold for 4 counts, and repeat until you feel calmer. Go for a walk. Do some jumping jacks or bounce in place.
2. Write down goals and assess priorities – Write down one or two big goals you have for the day or the week. Then break those goals down into small, doable chunks. Write down all that needs to be accomplished. Writing makes what you need to do concrete and allows you to prioritize and organize the order in which you will get the work done. Look for items on your list that can be delegated or are less important and either assign them to someone else or put them on a list to be accomplished later.

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3. Focus on one thing at a time – Put away all distractions and stay laser-focused on one task at a time. Research shows that attempting to multi-task lessens productivity and quality. Instead, mono-task. Be fully present with what you are doing without wasting precious energy and time worrying about the past or the future. As you accomplish each task, cross it off your list, and celebrate your accomplishment.

4. Manage your energy – It is tempting to want to finish all you must do and work yourself to the bone until it is finished. However, you will be able to keep your energy up if you take short 5-minute breaks to refresh, drink, eat, or move every 30-40 minutes. Avoid scrolling on the phone during these breaks as this can also sap your energy. When we are exhausted, dehydrated, or undernourished, we are much more prone to feeling stressed and overwhelmed so be sure to maintain your energy levels.

5. Connect to your purpose – Remind yourself of the big picture when you are feeling overwhelmed. What is the why and the purpose behind what you are called to do as a leader? The number of tasks can feel insurmountable but when we remind ourselves that the tasks are part of the journey towards achieving a meaningful goal or vision, we recognize even the smallest step, or a mundane task is connected to something bigger than ourselves.

UpbeatGlobal.com