How conscious leadership can help us handle stress in healthier ways
April is Global Stress Awareness Month so it’s a good time to reflect on how we deal with stress and how conscious leadership can make a difference. Stress is part of life. But how we respond to it shapes how we feel, how we relate to others and how we work.
In this blog, I share simple habits that support resilience and help reduce stress over time. These habits aren't quick fixes. They take effort and consistency. The good news is that they can make a lasting difference. I’ll also discuss how conscious leadership can support these habits so they’re more likely to stick.
Why stress tolerance matters
Stress tolerance is our ability to keep functioning when we’re under pressure. Think of it like using an inflatable in a swimming pool; it helps you stay afloat instead of sinking.
There are lots of good reasons to work on your stress tolerance. It supports better health, clearer thinking and more flexibility when things don’t go to plan.
According to the American Psychological Association’s Stress in America survey, over one-third of adults say they feel overwhelmed on most days. That’s a lot of people trying to get through the day while feeling under pressure.
Habits that help build stress tolerance
This is usually the point where we expect to hear a secret formula. Sadly, there isn’t one. There’s no single answer to building stress tolerance.
The good news is there are many small habits that can help, especially if we practise them often. The tricky part is maintaining these habits when we feel stressed or exhausted, as they can often be the last thing we feel like doing. These habits work best when we do them consistently because their positive impact builds over time.
"Habits are the compound interest of self-improvement. The effects of your habits multiply as you repeat them." – James Clear
Prioritise high quality sleep
Sleep is one of the most effective ways to improve how we manage stress. It helps your body and brain recover and helps you process emotions. Most adults need seven to nine hours each night. Dr. Matthew Walker, a leading sleep scientist, calls sleep 'the Swiss Army knife of health'.
Conscious leaders can support this habit by encouraging work-life balance and not overloading their teams. Doing so helps people rest better, which in turn improves performance and wellbeing.
Move your body regularly
Exercise helps lower stress by reducing cortisol and boosting endorphins. A Harvard Health study showed that 30 minutes of moderate activity each day makes a real difference in lowering stress. Leaders can implement and support this habit by suggesting walking meetings or simply taking short movement breaks.
Try mindfulness if it works for you
Mindfulness helps you stay in the present, which often reduces stress and improves engagement at work (see this study for more details). Research of more than 11,000 people shows mindfulness to be fairly equal to other stress-relieving strategies like exercise. Personally, I prefer to go for a walk or take a short nap. It’s about trying techniques and practices that you can realistically build into your day and trying them out to see how they can help.
Build strong relationships
Social connection is incredibly good for our physical health and emotional wellbeing. Gallup found that people with strong social ties report 50% lower stress. Supportive relationships buffer us from stress and help us feel more secure. Leaders can help by making time for people to develop authentic connections and to have honest conversations at work.
Habits that help reduce stress
Protect your time and energy with clear boundaries
Boundaries might sound like they belong in a therapy room but they can be incredibly hepful at work too. The American Psychological Association defines boundaries as “expectations and needs that help people feel comfortable in their relationships and interests. Boundaries are a form of communication and help to define what behaviors are acceptable to each individual.”
Boundaries can include clear working hours, saying no to extra demands and sticking to agreed workloads. Boundaries can be very helpful in giving people more time and space for rest and recovery. Leaders can set the tone here. If you’re a manager, being clear about expectations and respecting downtime makes it easier for everyone else to do the same. This is especially important for people who find it hard to set their own boundaries.
Change how you think about stress
The way we interpret stress changes how it affects us. Health psychologist Kelly McGonigal shares that seeing stress as a sign you care or have purpose makes it less harmful. Her TED talk is a good watch. Leaders can arrange for training and coaching to support this constructive mindset shift around stress.
Use relaxation techniques
Simple techniques like deep breathing, muscle relaxation and guided imagery can all calm the body’s stress response. Dr Herbert Benson’s research shows how these methods can help us feel more relaxed and less physically tense. These techniques can be part of team wellbeing initiatives.
Think about your nutrition and hydration
Nutrition and hydration affects how we feel and how we cope. Staying hydrated and eating whole foods can help build resilience. A study in the Journal of Nutrition linked better hydration with better mood and lower stress. Workplaces can help by offering healthy snacks and making water more available.
Consistent actions bring lasting results
Creating and maintaining these habits takes time and effort, especially when those habits are new. The aim is very much about trying different options, one at a time, finding what helps you and sticking with it consistently. James Clear writes about the power of small changes which helps us work with our brain (brains like incremental adjustment rather than big leaps). Small steps also result in big changes over time. That’s how we form habits that last.
Most of us struggle to build habits when we’re already under pressure, and maybe we also try to change too much at the same time. It helps to focus on one thing at a time. This way, you can ensure the first habit is embedded into your routine before adding something new. Sleep is often the best place to start if you’re looking to reduce stress, because sleep supports better decision-making, emotion regulation and resilience.
Conscious leaders play a critical role in forming and maintaining helpful habits, both for themselves and for their teams. By setting an example, encouraging healthy practices and creating an environment that supports these habits, leaders can maximise the chances that these changes take hold.
Writing this reminded me to prioritise sleep. That’s what I’ll be working on over the next few months.
Which of these habits resonate with you the most?
Do you have go-to strategies that help you handle stress more effectively?
What one thing would you adjust to help you better handle stress?
Dr Sarah Whyte is a keynote speaker, workshop facilitator, counsellor and coach.
If you have an event or conference coming up and you're curious about how conscious leadership can elevate your people’s performance, productivity and wellbeing, book a call with me and let's chat.
