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Sixteen Strategies for Managing Stress
by Laurie Maddalena, CEO of Envision Excellence, LLC
Executive & Team Coaching and Organizational Development Consulting

“The time to relax is when you don’t have time for it.”
~Author Unknown

Many of my clients have been feeling more stressed lately than ever before.
Increased expectations on the job, economic concerns, and stressed out employees
are just some of the factors contributing to stress. Increased demands result in less
time to recharge and rejuvenate both physically and mentally.

This article provides tips for leaders in dealing with stress. When I first start
working with leaders, stress often comes up as a major challenge in the job. What is
surprising is how many executives write off stress as “just how it is” or
“unmanageable”. Leadership positions do come with a lot of responsibility and
accountability, which often includes stress. However, we can learn to better
manage stress.

If stress is not managed effectively, the result is often loss of composure. According
to a Center for Creative Leadership study of 36,000 high level managers,
composure is one of the four most critical competencies required in
management. Effective leaders are composed in a time of crisis and are skilled at
coping with situations that are beyond their control. You may not be able to get rid
of all stress in your life, but you can help prevent and control it.

How is leadership affected by stress? A study by The Center for Creative
Leadership found that for 88% of executives, work is the primary cause of
stress (no surprise here!). The most common cause of stress for leaders was
the negative aspects of interpersonal relationships. The study also inferred that
often executives use “pushing through” their stress as a way of coping rather than
actually managing stress.

Here are sixteen strategies for reducing stress in your life:

www.envisionexcellence.net 240-605-7940 lmaddalena@envisionexcellence.net

Connect with others. Whether it’s a date night with your spouse or dinner with
friends, set aside time every week to connect with people you care about and have
fun.

Don’t let negative thoughts snowball. If you find yourself in a stressful situation,
think of the positive side of the circumstances and focus on that. Also, get yourself
into action. Taking action on a project or task and push the negative thoughts out of
your mind.

Get physical. Besides controlling weight and feeling healthier, endorphins
produced during exercise can also greatly reduce stress. Schedule regular exercise
into your week. Whether it’s time at the gym, a walk, or a yoga class. Find
something you enjoy.

Redefine your priorities. Make a list of what is important to you and what makes
you happy. Incorporate more of these things in your life. When faced with a
decision, measure it against your list of priorities to help you decide.

Redefine success. Think about what success means to you. Leaders often equate
job title, long hours and a great paycheck with success. Further, many leaders think
this is the only way to be successful! Challenge yourself to redefine your definition
of success. Is it raising great kids? Volunteering for a meaningful organization?
Feeling balanced in your life? What is success to you?

Make lists. Sometimes the act of putting tasks on paper helps alleviate mental
clutter. Make a list of what you need to do and then break the project or
responsibilities into smaller, manageable tasks. Schedule the tasks in your calendar
so you are making constant progress.

Say no! Don’t overload yourself with responsibilities. You don’t have to do
everything. Through the power of choice, say no to things you don’t want to do or
can’t commit the time to.

Be bored. Our society is all about doing and accomplishing and often exacerbates
stress. Let yourself be bored for one hour. Soon the restlessness will be replaced
with peace. Allow yourself more peace in your life.


Stop checking your Blackberry. You heard me, put the Blackberry down. Stop
using excuses like “but I need to be available” and “there may be a crisis” or “work
requires me to be available 24/7” and limit how much you check e-mail. This was
probably one of the hardest things for me to change (I’ve been there checking the
Blackberry at all hours), but it is one of the most freeing things you can do for
yourself. You will reduce your anxiety, and guess what; everything will still be there
in the morning. If someone at work needs to get a hold of you, they will.

Read a book or listen to music. A new study revealed that reading just six minutes
can help reduce stress by 68%. Reading just six minutes slows down the heart rate
and reduces tension in muscles. Likewise, listening to music reduced stress by 61%.

Be grateful. Take ten minutes each day to be grateful for what you have. Focusing
on what you are grateful for trains your mind to focus on the positive.

Gain perspective. Ask yourself, “Will this matter one year from now?” The majority
of the time, the circumstance you are dealing with is not as important as you are
making it out to be.

Be with nature. Getting fresh air and surrounding yourself with nature naturally
calms your mind and body. Unplug yourself from your demands and commitments
and soak in the sounds and sights of nature.

Delegate and ask for help. I find this is one of the most difficult things for leaders.
Right now, look at your task list and choose two things to delegate. Not only will this
free up time for more important projects, it will enrich the jobs of your staff. Make it
a practice every week to delegate something new. Similarly, ask for help when you
need it. Whether it’s asking your spouse to do the grocery shopping this week, or
asking your co-worker to review a project, make it a habit of seeking out help.

Don’t watch the news. Most of the news is depressing. If it’s really important, you
will hear about it. Allow yourself a break from the doom and gloom of the economy
and read a book instead to expand your mind. My husband and I have tried this for
the past month, and the result has been refreshing! We are more positive and
energized, and we’re learning more by reading books.


Take mini-vacations. Even if it’s to stay at home and spend time with your family
for a few days, take time off from work. Everyone needs time to relax and
rejuvenate. The meaning of the word “vacation” is to “vacate your life”. That means
leaving work at work. Schedule some time in your calendar right now to take time
away from work.

To receive our FREE monthly newsletter with tips for being an exceptional
leader, visit www.envisionexcellence.net

About the Author

Laurie Maddalena is a seasoned executive who uses her unique blend of management,
organizational development, and coaching experience to assist executives and managers in
reaching their highest potential. She has helped many leaders increase productivity,
improve teamwork, and achieve greater success. Laurie helps her clients develop an
individual strategic plan to implement changes and gain accelerated results. Before
launching her coaching and consulting business, Laurie was Vice President of Human
Resources and Organizational Development for a successful credit union.

Laurie earned a Master of Business Administration (MBA) degree and a Master of Science
degree in human resources/organizational development from The University of Maryland,
University College. She also earned a Bachelor’s degree in speech communication from
Syracuse University. In addition, Laurie holds the designation of Professional Human
Resources (PHR) from the Society of Human Resources, completed her executive coaching
training through The Coaches Training Institute, and completed team and organizational
coaching training through The Center for Right Relationship.

Contact Laurie to schedule a free consultation and discover how executive coaching can
enable your leaders to leverage their strengths and deliver the results your organization
really needs in today's challenging economic times.

240-605-7940
lmaddalena@envisionexcellence.net
www.envisionexcellence.net


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Sixteen Strategies For Managing Stress

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