Many companies are trying to do more work with fewer people - and it can take a toll in terms of increased stress levels, health problems, deteriorating relationships, and weakened job performance.
When leaders are stressed, they usually don't treat themselves or others well. They consume caffeine by day, then alcohol and sleeping pills at night. They overeat, or they don't eat, or they eat the wrong things. Exercise drops off their to-do list. Stressed-out leaders take out their troubles on other people too.
You may feel you don't have time to exercise, eat right, or reprogram your stress behaviors. But consider this: Your current high level of stress may be your new normal.
If so, here are some suggestions inspired by the book Managing Leadership Stress:
Recognize the signs
How does your body react to stress? Does your heart rate go up? Do you get hot? Do you clench your jaw? Do you get a headache or stomachache?
What about your behavior patterns? Do you get emotional? Do you bury yourself in detail? Do you find yourself getting quieter, louder, meaner or more distant?
What about your impact on others? Do your people feel threatened, left in the dark, or dumped on? Do you slow down, or do you ratchet up the pressure? Do you break your commitments or take your stress out on people at home?
Take regular breaks
Athletes know that pushing themselves at 100% capacity is counterproductive. They build in time to recover from their grueling training schedules. You can do the same by taking time off work every quarter. On a daily basis, walk around and get some fresh air every 90 minutes. Do some deep breathing or shoulder shrugs at your desk, or even just close your eyes for one minute. Relaxing is critical for creative thinking, strong relationships, and good health.
Exercise & nutrition
Research shows that leaders who are fit and healthy rate significantly higher on leadership effectiveness - as judged by their bosses, peers and direct reports.
Regular exercise not only improves your health - it lowers your stress levels. Proven benefits include: increased feeling of being in control, strengthened self-esteem, better regulation of emotions, and deeper relaxation.
Plan and prioritize
Identify and focus on the most important action priorities - this quarter, this week, and today. Organize and streamline your routine tasks. Create a “stop doing list” to eliminate or delegate low priority tasks wherever possible.
Set boundaries
Turn off your computer and cellphone during personal or family time. If the people you love are truly important to you, then start acting like it.
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