Your Body’s Whispers: Decoding the Signs of Leadership Stress
In the high-stakes world of executive leadership, stress is an inevitable companion. But while we can’t avoid stress entirely, we can learn to recognise its signs and manage its impact. As a leader, your ability to navigate stress doesn’t just affect you—it ripples through your entire organisation. Let’s explore how to decode your body’s stress signals and build resilience that lasts.
The Silent Alarm: Recognising Prolonged Stress
Stress, when chronic, doesn’t announce itself with a fanfare. Instead, it whispers through subtle changes in your body and behaviour. Here are some signs that you might be under prolonged stress:
1. Sleep disturbances
2. Changes in appetite
3. Difficulty concentrating
4. Increased irritability
5. Frequent headaches or muscle tension
6. Decreased motivation
7. Feeling overwhelmed or out of control
Research has shown that prolonged exposure to stress can have serious long-term health implications. A study published in the Journal of Neuroscience found that chronic stress can lead to changes in brain structure, potentially affecting decision-making and emotional regulation—key skills for any leader (McEwen et al., 2015).
The health impacts of chronic stress extend far beyond the brain. According to the NHS, long-term stress can contribute to:
– Cardiovascular problems, including high blood pressure and increased risk of heart disease and stroke
– Weakened immune system, making you more susceptible to infections
– Digestive issues, such as irritable bowel syndrome (IBS)
– Mental health problems, including anxiety and depression
– Skin conditions, like eczema and psoriasis
– Weight gain and obesity
Moreover, a landmark study published in the Lancet found that work-related stress is associated with a 10-40% increased risk of coronary heart disease and stroke (Kivimäki et al., 2015). For leaders, these health risks not only affect personal wellbeing but can also impact their ability to lead effectively and make sound decisions.
Beyond the Quick Fix: Why a Holiday Isn’t Enough
While a fortnight in the Maldives sounds tempting, it’s often not enough to combat chronic stress. Think of your stress levels as water in a bucket. The goal is to prevent overflow, which you can achieve by either emptying the bucket or getting a bigger one.
Emptying the bucket involves releasing stress and tension, rather than suppressing it. While significant stress-reduction activities are beneficial, they’re not always feasible in a busy executive’s schedule. That’s where the power of ‘little and often’ comes into play. And the trick is to find what works best for you. Here are some ideas for you to try:
- nder-5-Minute Stress Relievers for the Office
- Practice box breathing: Inhale for 4 counts, hold for 4, exhale for 4, hold for 4. Repeat. This technique helps activate the parasympathetic nervous system, promoting relaxation.
- Do a quick body scan: Start from your toes and work your way up, tensing and relaxing each muscle group. This practice increases body awareness and releases physical tension.
- Listen to a favourite uplifting song: Music can boost mood and reduce stress hormones. Choose a song that energises and motivates you.
- Step outside for fresh air and natural light: Even a brief exposure to nature can lower stress levels and improve mood. Take a short walk if possible.
- Practice mindful observation: Focus intently on an object for one minute, noticing its details. This mindfulness exercise can help ground you in the present moment.
- Do desk stretches or yoga poses: Simple stretches like neck rolls, shoulder shrugs, or seated twists can release physical tension and promote blood flow.
- Write down three things you’re grateful for: Gratitude practices have been shown to reduce stress and increase positive emotions.
- Have a quick chat with a supportive colleague: Social connection can buffer against stress. A brief, positive interaction can shift your perspective.
- Try progressive muscle relaxation: Tense and then relax different muscle groups, starting with your feet and moving up to your face. This technique helps release physical tension and promotes mental relaxation.
- Practice mindful breathing: Focus on your breath for a few minutes, noticing the sensation of air moving in and out of your body. This simple mindfulness technique can help calm your mind and reduce stress.
Making the Bucket Bigger: Building Long-Term Resilience
While these quick fixes can be effective, they often serve as sticking plasters during particularly stressful periods. For lasting change, we need to focus on expanding our capacity to handle stress—in other words, getting a bigger bucket.
As we cultivate natural resilience, we become less reactive to stress and recover more quickly. It’s possible to train our neurology over time to move more fluidly from the fight-or-flight system into a more open and efficient ventral vagal state, as described in Dr Stephen Porges’ Polyvagal Theory (Porges, 2011).
The starting point for this transformation is awareness. By noticing what state you’re in, you can assess which state best serves the situation and learn to shift between them as needed. This skill, often referred to as ‘self-regulation’, is a cornerstone of emotional intelligence—a critical trait for effective leadership (Goleman, 2011).
Personalised Coaching: Your Path to Sustainable Success
At Orthelian, we understand that each leader’s journey is unique. Our coaching approach is designed to help you develop personalised strategies for managing stress, building resilience, and achieving sustainable growth. We work with you to understand your individual strengths, challenges, and goals, creating a tailored plan that aligns with your natural abilities and leadership style.
Our coaches draw on a deep understanding of human psychology and neurology to help you work with your natural systems, rather than against them. We teach you to recognise your body’s stress signals and respond effectively, transforming potential stressors into opportunities for growth and learning. Through our coaching, you’ll learn to progress and achieve your goals without putting yourself under unnecessary stress—a key factor in long-term success and wellbeing.
We believe that true leadership development isn’t about pushing harder or doing more. It’s about working smarter, leveraging your innate strengths, and creating an environment where you and your team can thrive. Our coaching helps you cultivate this approach, enabling you to lead with greater impact, influence, and authenticity—all while maintaining your wellbeing and enthusiasm for your work.
Remember, the goal isn’t to eliminate stress—it’s to build your capacity to thrive amidst it. As the renowned management thinker Peter Drucker once said, “The best way to predict the future is to create it.” By learning to manage your stress effectively, you’re not just safeguarding your health—you’re setting the stage for more impactful leadership.
If you’d like to know more about how to build your stress resilience and become an exceptional leader with world-changing impact, contact us to find out about our bespoke training and coaching services at www.orthelian.com .
References:
Goleman, D. (2011). Leadership: The Power of Emotional Intelligence. More Than Sound.
Kivimäki, M., et al. (2015). Long working hours and risk of coronary heart disease and stroke: a systematic review and meta-analysis of published and unpublished data for 603,838 individuals. The Lancet, 386(10005), 1739-1746.
McEwen, B. S., Bowles, N. P., Gray, J. D., Hill, M. N., Hunter, R. G., Karatsoreos, I. N., & Nasca, C. (2015). Mechanisms of stress in the brain. Nature neuroscience, 18(10), 1353-1363.
Porges, S. W. (2011). The Polyvagal Theory: Neurophysiological Foundations of Emotions, Attachment, Communication, and Self-regulation. W. W. Norton & Company.
