10 Tips for Leaders to Manage Stress: Insights from a Psychologist

As a leader, stress can often feel like a constant companion. The myriad demands of decision-making, managing diverse teams, and juggling the complexities of both professional and personal life can quickly become overwhelming. Each day presents new challenges that require immediate attention, and the weight of these responsibilities can take a toll on your mental and emotional well-being. It’s crucial to recognise that stress is not just a personal issue; it can have a profound impact on your organisation as a whole. High levels of stress in leadership can ripple through teams, leading to decreased morale, diminished productivity, and even increased turnover.

National Stress Awareness Day is on 6th November and, serves as a timely reminder to pause and reflect on the ways stress manifests in your role as a leader. It’s an opportunity to assess your own stress management techniques and consider how you can cultivate a healthier work environment for yourself and your team. By acknowledging the importance of stress management, you not only enhance your own leadership effectiveness but also set a positive example for your team members, encouraging them to prioritise their well-being as well.

“Stress is not caused by external events but by the thought we have about them. When we recognise stress as a signal reminding us of the noise of thought, our mindset shifts, allowing us to approach challenges with greater resilience and clarity. This shift enables us to make better decisions, inspire confidence, and lead more effectively, even in high-pressure situations.” Jonathan Armes, Psycologist and Founder of Capital Shift

Here are 10 practical strategies, drawn from psychological insights, designed to help you navigate stress more effectively while maintaining your overall well-being and enhancing your leadership capabilities. These approaches will not only assist you in managing your stress but also foster a culture of resilience and support within your organisation. Embracing these techniques can lead to a more productive, engaged, and motivated team, ultimately benefiting the entire organisation.

1. Acknowledge Your Stress

The first crucial step in effectively dealing with stress is recognising it. Many leaders attempt to push through their stress without intentionally acknowledging it, mistakenly believing that it is simply an unavoidable part of their job responsibilities. However, identifying stress early on can significantly help you prevent burnout and maintain overall well-being. It is important to take note of physical symptoms such as headaches or fatigue, as well as emotional cues like irritability or persistent anxiety, which may indicate that you are experiencing heightened levels of stress. By being proactive in this regard, you can take appropriate measures to manage your stress more effectively.

2. Prioritise Yourself

Leaders often feel an immense sense of responsibility for the well-being of everyone around them, but in the process, they frequently neglect their own essential self-care practices. However, it is crucial to remember that you cannot pour from an empty cup; your own well-being is foundational to your effectiveness. Therefore, it is important to make dedicated time for regular exercise, ensure you are getting proper sleep, and maintain healthy nutrition. Even small, consistent habits, such as taking daily walks or spending a few moments each day practising deep breathing techniques, can have a significant and positive impact on reducing stress and enhancing overall mental health.

3. Set Boundaries

It’s easy for leadership to become an all-consuming role, especially in today’s always-on, hyperconnected world where demands are ever-increasing. It is crucial to learn how to set clear boundaries between work responsibilities and personal time. This might mean establishing specific "no work" hours in the evenings or on weekends to ensure personal time is prioritised, or even delegating tasks and responsibilities to team members so that you’re not constantly overwhelmed by work obligations. Effective leaders recognise the importance of knowing when to step back, unwind, and recharge in order to maintain their effectiveness.

4. Take a moment to pause

When stress hits, the body's natural response is to react impulsively. Instead, taking a few deep breaths helps calm the nervous system and shifts the brain from a reactive state to a more reflective one. This brief pause allows leaders to regain focus, think more clearly, and respond to the situation with intention rather than haste. By practising this regularly, leaders can build resilience, making it easier to stay calm and composed even in high-pressure moments.

5. Delegate Effectively

Leaders often take on too much responsibility, believing they must manage every intricate detail of their organisation. However, learning to effectively delegate tasks not only significantly reduces your overall stress but also empowers your team to perform and thrive. By trusting others to take ownership of specific tasks and projects, you can alleviate some of the intense pressure you may be carrying, and it simultaneously allows your team members to develop their skills and grow in their respective roles. Embracing delegation can lead to a more productive and engaged work environment.

6. Embrace a Growth Mindset

When stress arises from challenges or setbacks, it’s important to adopt a growth mindset. Instead of viewing stress as a sign of failure, see it as an opportunity to learn and grow. Leaders who practise resilience understand that challenges are a natural part of success. This shift in mindset can reduce the anxiety that comes with high-stakes leadership.

7. Seek Social Support

Isolation is a common issue faced by many leaders in various professional settings. You might frequently feel as though you need to tackle all problems on your own or that others simply will not understand the complexities and stress associated with your position. However, it is essential to recognise that social support is crucial for maintaining both mental and emotional well-being. Taking the initiative to reach out to trusted colleagues, close friends, or even a seasoned mentor can make a significant difference. Sometimes, simply engaging in a conversation to talk through your challenges can provide much-needed clarity and help reduce the emotional burden you may be carrying. Encouraging these connections can foster a healthier workplace environment.

8. Break Problems into Manageable Steps

Leaders are often tasked with solving a variety of complex issues, which can frequently feel quite overwhelming. To effectively combat this feeling, it is beneficial to break down larger problems into smaller, more manageable steps. This systematic approach helps to make significant challenges feel less daunting and allows you to concentrate on achieving incremental progress rather than being paralysed by the sheer enormity of the entire task ahead. By tackling each component one at a time, you can maintain motivation and clarity throughout the process.

9. Focus on What You Can Control

In leadership, many stressors stem from situations beyond your control—economic conditions, market trends, or the decisions of others. Rather than dwelling on these, focus on what you can control. Redirecting your attention to actionable steps can help reduce feelings of helplessness and increase your sense of agency.

10. Seek Professional Help When Needed

Stress is a normal part of life, but when it becomes chronic, it can lead to burnout or other mental health challenges. Don’t hesitate to seek professional help if you're feeling overwhelmed. A psychologist or counsellor can provide you with strategies to manage stress effectively and support you in building resilience over the long term.

Final thoughts

Leading effectively while managing stress requires both self-awareness and intentional action. By prioritising self-care, setting boundaries, and seeking support, you can navigate the pressures of leadership without compromising your well-being. National Stress Awareness Day is an excellent reminder to reflect on your stress management habits and adopt practices that not only benefit you but also your team and organisation.