Emotions be it anxiety ,excitement, fear, frustration can have negative impact both on the health as well as the situation. It is a play of the mind over the body. Need to manage the mind through meditation. Better said than done. Comes with a lot of practice. Suggest to self that everything is ephemeral . Be pro-active and delegate tasks. Do not be the go to person for every single thing.

I breathe so my body returns into homeostasis. Then I ask myself what message the emotions brings. In case of frustration or anger, I ask myself: What am I missing that is so important for me? The answer enables and empowers me. As John Whitmore said: "That which I am unaware of, controls me. That which I am aware of, empowers me."

It’s okay to feel strong and deep emotions and we don’t need to always feel “in control”, even in “business situations”. After all, we are human. Strong emotions can be used as our North Star toward what we believe is right or not right. We should learn to feel the emotion and what it is telling us, rather than trying to remove it.

Admit it. Accept it. There is no reason to create facades in professional situations. I take a little break from the situation. I leave the matter where it is, get up, grab a coffee, finish something else that I can focus on, arrange my drawer, update the desk calendar and get out of the cabin for some time. Sometimes, I just shut my eyes and sit without allowing any thoughts in. These practices calm my mind and give me the time and space to look at the issue from a fresh perspective. And then I return to the task that is overwhelming me. It works. Sometimes the solutions to the challenges are so brilliant that it amazes me. If not, I turn to a colleague and seek his or her perspective. It helps address the issue.

We’re often advised to practice deep breathing without specific guidance. That deep breathing has proven benefits (better sleep, slower heart rate, lower blood pressure) is indisputable. Here are two specific strategies. “4-7-8 Breathing” Inhale through your nose 👃 for 4 seconds Hold for 7 seconds Exhale all your breath through your 👄 for 8 seconds “Box Breathing” Breathe out slowly, focusing on letting all your breath out. Inhale through your nose 👃 for four seconds. Hold your breath for four seconds. Exhale through your mouth 👄 for four seconds. Hold your lungs 🫁 empty for four seconds. Try it!

Head into the bathroom !!! Yes breathe deeply ... and also extend your arms and legs as wide and as high as they will go !! You are working on making yourself larger than life and also increasing blood flow to every single cell in your body. Drink some room temperature water after each round of 5 deep inhales and exhales. Repeat this 3 times so you have done it in total 15 times. Then, inhale something that has a scent that relaxes you and takes you away ... hand cream ... a candle ... perfume ... Play-Doh ... a brand new beach ball ... crayons .... scented markers ... room diffuser ... !!! You should be in a great place now. 🪂🪂

Personally I love going and sitting in the Harmonic Egg! During my ‘egg’ sessions I practice on breath-work, visualization, and intentions for the coming month. I come out renewed and rejuvenated, ready to conquer the world. Other practices such as a moving yoga flow such as Power Vinyasa is also very powerful, and a great way to improve balance, flexibility, and release toxins from the body.

Breath work is the #1 controllable factor in your state of being. Most emotions come from thoughts. Stopping racing thoughts is almost impossible when *thinking* about stopping racing thoughts. :) Instead, focus on your breath. There are many methods to do so and it channels your mind in a constructive way that can ultimately have the intended effect of stopping your mind from spiraling. A basic internet search will yield myriad results from elite athletes and special forces on the technique. Some options: Box breathing - Envision a box in your mind and alternate inhales/exhales as you mentally trace the box. 6-2-8 - Or whatever count works for you. Inhale for 6 counts, hold the top of your breath for 2 counts, exhale for 8 counts. Repeat.

This is the one that helps me the most, whether it’s one deep breath for a 5 seconds in and 5 seconds out with my eyes closed or just sitting slowly, calmly breathing through my thoughts. The exercise is a proven practice that many have used throughout history. For me, I’ll close my eyes take a deep breath when I have a presentation for clients, take the stage to speak to an audience or even to deal with people that aggravate me. Find your zen practicing this in your every day life.

I always say control the controllable. Many things can be dependent on others or completely out of your control. Focusing on the elements where you can make the most impact and drive the biggest ROI is a great place to start.

Think process over outcome. We often become overwhelmed by the desired end goal, seeing the mountain before us. Ask yourself, "What is the BEST next step right now?" You don't eat an entire sandwich in a single bite. One bite at a time. In some cases, there are multiple options as a reasonable next step. So, simply asking "What's ONE step I can take RIGHT NOW to move me closer to the desired end state or outcome?"

Nothing makes you feel more in control and less overwhelmed than a sense of accomplishment & 'winning' against the problem (or what is making you feel overwhelmed), by actually tackling the tasks, one by one. So, get cracking - make those tasks your ..... !

High-pressure situations often feel overwhelming because they seem insurmountable. Breaking down the situation into smaller, manageable parts can make it more approachable. Identify the Core Issue: Determine what specifically is causing your stress. Is it a tight deadline, a difficult conversation, or a high-stakes decision? Create a Plan: Develop a step-by-step plan to address the core issue. Prioritize tasks, set achievable goals, and focus on one thing at a time.

Some Pointers that have helped me: 1. Disconnect by change of scene: by taking a walk or walking to a colleague's desk 2. Change of context: Go to a place or person that can help divert your mind to a different topic altogether. Many times, a change or shift in perspective helps shift gears on our actual problem statement. Sometimes under high pressure, it may appear overwhelming or that you hit a dead end. This is because you are too deep into the issue/ situation. A disconnect helps you see things with a fresh perspective

In high-pressure moments, seeking perspective is vital: • Step Back: Briefly disengage; a quick walk or deep breaths can clear your mind. • Reflect: Compare with past challenges; this can demystify current emotions. • Consult: Share with a colleague or friend for new insights or reassurance. • Broad View: Remember, most situations aren’t as critical as they seem at the moment. Gaining perspective helps manage emotions, allowing for rational decisions and highlighting that challenges often carry hidden opportunities for growth and learning.

Go for a walk! Getting outside helps calm the brain and prevents you from impulsive behavior that you might later regret. After that, make sure you are fed and then write down your thoughts along with ways you might address the problem. Consider doing nothing for 24 hours if your emotions are still running high. Once you are calm then carry out the next step to solve the problem.

When under intense pressure, it is critical to effectively manage overwhelming emotions. First, acknowledge your feelings without passing judgment. Take deep breaths to relax your mind and body. Next, concentrate on the current situation and the task at hand. Break the situation down into smaller, more manageable steps. Seek help from trusted colleagues or mentors. Practice relaxation techniques such as mindfulness or visualization. Finally, prioritize self-care to maintain emotional resilience in the long run. By proactively addressing emotions, you can navigate high-pressure situations with clarity and composure, promoting personal development and professional success.

Your brain, generally speaking, at its primal level, does not know the difference between real and imagined. This is why a dream can seem SO real. Likewise, you can get 'mental reps' of whatever it is you're trying to achieve which allows your brain to feel like it's been there before when the time actually comes to execute. Additionally, it's important to visualize things going well AND not going according to plan. We often focus on the possibility of failure, whereas focusing on our ability to adapt to variables can breed the confidence we need to carry us through. Adapting on the fly is an equally true form of "success". Trust your training and preparation to allow you to "counter" and adjust to a deviation from the plan.

Part of visualizing success for me is also recognizing I'm not the first person to ever face similar challenges in the workplace. This tends to take the "I'm the only one who's been here before" mindset and opens up my creative and productive channels. We're human, and we all feel overwhelmed at times. These shared experiences strengthen ties to our communities in and outside of work.

Visualizing success is one of the most powerful ways to rewire your thoughts and successfully manage stress and anxiety. As humans living in hyper-stimulating environment where so many things are out of our control, we tend to go straight to the worst case scenario instead of taking a moderated approach to feeling threatened. But the worst case scenario happens so rarely, or never, and visualizing what's more likely to happen (that you will do great, or at least fine) is very helpful.

I feel in high-pressure situations where emotions threaten to overwhelm, it's crucial to first acknowledge and accept these feelings without judgment. Also practising mindfulness helps to momentarily step back and observe emotions objectively. It's also beneficial to prioritize and tackle tasks one step at a time, breaking down overwhelming situations into manageable parts. Seeking support from trusted colleagues or mentors can offer new perspectives and emotional relief. Last but not the least cultivating resilience through regular stress-management techniques and reflection on past experiences prepares one to navigate emotional challenges effectively in high-pressure scenarios.

We forget that circumstances are often culturally controlled. Is it acceptable for an employee to scream at someone at work? Not in many countries. But, in the past (and in several companies with toxic leadership), that's considered normal. In my opinion, shouting at work is never okay. But someone has to draw the boundaries. If leadership or HR aren't, it's time for employees to speak up.

This seems to be one of the more difficult suggestions from the list. Most successful people seem to enjoy "working hard". Most people feel that saying no to additional tasks or responsibilities, taking a break or not giving 💯 may be viewed as a negative. However, setting boundaries and keeping them may be crucial in avoiding a burn out or break down. "No" is not a bad word. Know when to use it to safeguard your well-being.

First, take a moment to pause and acknowledge your emotions without judgment. Then, practice deep breathing or other relaxation techniques to help calm your mind and body. Finally, consider seeking support from a trusted friend, mentor, or therapist to talk through your feelings and gain perspective on the situation.

Absolutely agree. I also find that by doing this I can stop a knee jerk reaction, and give myself time to think. Early in my career I was prone to an immediate reaction, but have taught myself that saying ‘that’s an interesting point of view, I’d like to think about what you’ve brought up and come back to you when I’ve had a think about implications/solutions or even when I’ve had time to process the information.’ This puts me back in control and allows me to process not only the information but also the response I want to give without the emotion taking over. It also shows my professionalism in taking time to understand what’s going on, rather than maybe taking a defensive approach.

Robert Frost said, "No tears in the writer, no tears in the reader. No joy in the writer, no joy in the reader. That's why it's important to WELCOME emotions in high-pressure situations vs. being afraid of them. Say, "I guess you can tell I feel strongly about this. In fact, I'm on a mission about this because I...." Say, "By now, you know I deeply care about this issue. And I hope you will too when you realize...." The purpose of communication is to CONNECT. We are more likely to connect when we speak from the heart instead of sharing neck-up INFObesity that goes in one ear, out the other. - Sam Horn, author of Tongue Fu! and Talking on Eggshells

Remember that you are more than your performance. Separate your identity (who you are) from your production (what you do). Staying grounded and connected to self requires deeper reflection than many people intentionally do in today's chronically distracted world. A few options: - Spend a few minutes (or more) per day sitting quietly, ZERO distractions, train your brain to come back to the present. (find a guided meditation on YouTube) - Maintain a close circle who knows the real you. - Journal. I get pushback from other Type As on this, but the best leaders do it. - Separate experience from self. For example, "I experienced failure" vs. "I AM a failure" or "I am experiencing success" vs. "I'm successful."

Our emotions are so tricky. Sometimes they guide us in the right direction and other times they lead us astray. First, don’t make any decisions in a super emotional state. Second, get outside. Take a walk. Look up at the sky, at trees, at birds, and get perspective. Literally walk away from your desk and computer and find perspective outdoors. Usually, if we walk away for a little while, the mental and emotional fog lifts and we begin to see clearly again. I also recommend naps or quiet meditation if it’s possible. Do something to create enough space so that you can reset and recenter.