Stress Management Techniques

Let’s face it - current headlines spell a recipe for employee stress. Raging inflation, recession worries, international strife, social justice issues, and overall uncertainty pile onto already full work plates. As business leaders, keeping teams motivated despite swirling fears matters more than ever. Here are 5 strategies I lean into to curb burnout and boost morale during turbulent times: 1. Overcommunicate Context and Vision: Proactively address concerns through radical transparency and big picture framing. Our SOP is to hold quarterly all hands and monthly meetings grouped by level cohort and ramp up fireside chats and written memos when there are big changes happening. 2. Enable Flexibility and Choice: Where Possible Empower work-life balance and self-care priorities based on individuals’ needs. This includes our remote work policy and implementing employee engagement tools like Lattice to track feedback loops. 3. Spotlight Impact Through Community Stories: Connect employees to end customers and purpose beyond daily tasks. We leveled up on this over the past 2 years. We provide paid volunteer days to our employees and our People Operations team actively connects our employees with opportunities in their region or remotely to get involved monthly. Recently we added highlighting the social impact by our employees into our internal communications plan. 4. Incentivize Cross-Collaboration: Reduce silos by rewarding team-wide contributions outside core roles. We’ve increased cross team retreats and trainings to spark fresh connections as our employee base grows. 5. Celebrate the Humanity: Profile your employee’s talents beyond work through content spotlight segments. We can’t control the market we operate in, but as leaders we can make an impact on how we foster better collaboration to tackle the headwinds. Keeping spirits and productivity intact requires acknowledging modern anxieties directly while sustaining focus on goals ahead. Reminding your teams why the work matters and that they are valued beyond output unlocks loyalty despite swirling worries. What tactics succeeded at boosting team morale and preventing burnout spikes within your company amidst current volatility?

Good intentions cannot build a healthy work environment. We tell leaders to be inclusive, but rarely show them how. Inclusion is a daily practice, not a feeling. Meetings where the loudest voice dominates are systems designed to exclude. My dissertation on Workplace Neurodiverse Equity used Bandura's Social Cognitive Theory to show how environments shape our capacity to thrive. Neurodiversity is the natural variation in human functioning. Everyone is part of it. Some of us just need a bit more intentional help. So, here are 10 practices to lower stress and increase support for your team: 1/ Agendas Reality: Spontaneous demands spike cortisol. Practice: Send agendas and necessary decisions 24 hours in advance. Yield: Ensures deep processing time. 2/ Brainstorming Reality: Verbal brainstorming blocks ideas. Practice: First 10 minutes are silent. Write ideas before speaking. Yield: Eliminates bias of loudest voice. 3/ Cameras Reality: Forced visual attendance drains energy. Practice: State engagement is measured by contributions, not faces. Yield: Reduces sensory overload and prevents fatigue. 4/ Cold Calls Reality: Cold calls trigger fight or flight. Practice: Give notice before asking for input. Yield: Reduces performance anxiety and restores executive function. 5/ Captions Reality: Auditory processing varies wildly. Practice: Enable live transcription on every call by default. Yield: Ensures information is captured despite barriers. 6/ Movement Reality: Movement regulates; it is not a distraction. Practice: Normalize pacing, knitting, or sketching. Yield: Increases focus and emotional regulation. 7/ Processing Time Reality: Forced participation creates anxiety. Practice: Normalize saying you need time to process. Yield: Cultivates psychological safety. 8/ Expectations Reality: Unspoken rules are invisible barriers. Practice: If an expectation matters, write it down. Yield: Eliminates ambiguity and social guessing. 9/ Visuals Reality: Auditory information is fleeting. Practice: Never just speak a point. Share screen or provide written anchor. Yield: Reinforces working memory. 10/ Transitions Reality: Back to back tasks drain executive function. Practice: End meetings at 25 or 50 minute mark. Enforce strict hard stop. Yield: Respects biological limits and allows recovery. Stop relying on good intentions. Start cultivating an environment where every mind can thrive. Just remember, we are all a bit different, stay curious, and adapt to each person. What is one neuro-inclusive practice you plan to plant in your next meeting?

✈️𝐓𝐫𝐚𝐯𝐞𝐥 𝐢𝐧 𝐚𝐧 𝐔𝐧𝐩𝐫𝐞𝐝𝐢𝐜𝐭𝐚𝐛𝐥𝐞 𝐖𝐨𝐫𝐥𝐝: 𝐓𝐡𝐞 𝟑-𝐒𝐭𝐞𝐩 𝐒𝐭𝐫𝐚𝐭𝐞𝐠𝐲 Geopolitical shifts, civil unrest, and sudden global events are making business and leisure travel more unpredictable than ever. You can't eliminate risk, but you can build resilience. My advice for navigating uncertainty isn't about avoiding travel—it’s about being an informed, prepared traveler who can pivot when the unexpected hits. 1️⃣ 𝐓𝐡𝐞 𝐃𝐢𝐠𝐢𝐭𝐚𝐥 𝐆𝐨-𝐁𝐚𝐠 (𝐁𝐞𝐟𝐨𝐫𝐞 𝐘𝐨𝐮 𝐆𝐨) 🛡️ You have a physical Go-Bag, but what about your digital one? 𝐎𝐟𝐟𝐥𝐢𝐧𝐞 𝐃𝐨𝐜𝐮𝐦𝐞𝐧𝐭𝐬: Store digital copies of your passport, visa, insurance policy (especially the emergency medical evacuation number), and key contacts in a secure, offline folder (like Google Drive or a password manager). 𝐒𝐞𝐜𝐮𝐫𝐢𝐭𝐲 𝐀𝐥𝐞𝐫𝐭𝐬: If there is an option, utilize a tool like ISOS or Global Rescue to ensure that you receive vital security alerts and are easily located in an emergency. 𝐕𝐏𝐍: Use a reliable VPN, especially when connecting to public Wi-Fi, to keep your business communications secure from potential monitoring. 2️⃣ 𝐒𝐢𝐭𝐮𝐚𝐭𝐢𝐨𝐧𝐚𝐥 𝐀𝐰𝐚𝐫𝐞𝐧𝐞𝐬𝐬 (𝐃𝐮𝐫𝐢𝐧𝐠 𝐘𝐨𝐮𝐫 𝐓𝐫𝐢𝐩) 🧭 Your best tool is not technology—it’s your instincts. 𝐌𝐨𝐧𝐢𝐭𝐨𝐫 𝐋𝐨𝐜𝐚𝐥 𝐒𝐨𝐮𝐫𝐜𝐞𝐬: Don't just rely on global news. Follow local, trusted media (in-language, translated if necessary) and sign up for official travel alerts. 𝐀𝐯𝐨𝐢𝐝 𝐭𝐡𝐞 𝐄𝐝𝐠𝐞𝐬: In a high-risk area, avoid protests, political gatherings, and large crowds, no matter how peaceful they seem. If you find yourself near one, calmly and deliberately walk away in the opposite direction. During a recent trip to Istanbul, a group of men approached me when I was walking back to my hotel on a desolate street. After asking an initial harmless question, they started to get a bit pushy asking for local currency. I had to diplomatically get out of the situation and hastily walk back to my hotel before things escalated. 𝐓𝐡𝐞 "𝐄𝐱𝐢𝐭 𝐏𝐥𝐚𝐧": At your hotel, a meeting venue, or a restaurant, take 30 seconds to identify two distinct exit routes. Knowing your way out keeps you calm under pressure. 3️⃣ 𝐌𝐢𝐧𝐝𝐬𝐞𝐭 & 𝐀𝐜𝐭𝐢𝐨𝐧 (𝐖𝐡𝐞𝐧 𝐭𝐡𝐞 𝐂𝐫𝐢𝐬𝐢𝐬 𝐇𝐢𝐭𝐬) ♟️ 𝐒𝐭𝐚𝐲 𝐂𝐚𝐥𝐦, 𝐆𝐨 𝐋𝐨𝐰-𝐏𝐫𝐨𝐟𝐢𝐥𝐞: Panic clouds judgment. Breathe, assess, and move with purpose. Wear neutral, conservative clothing and avoid displaying expensive jewelry or electronics that draw attention. 𝐏𝐫𝐢𝐨𝐫𝐢𝐭𝐢𝐳𝐞 𝐂𝐨𝐦𝐦-𝐋𝐢𝐧𝐤: Keep your phone fully charged and have a physical power bank. A dead battery is a communication failure when you need to contact your travel security provider or family. In today's travel environment, 𝐩𝐫𝐞𝐩𝐚𝐫𝐞𝐝𝐧𝐞𝐬𝐬 𝐢𝐬 𝐚 𝐩𝐫𝐨𝐟𝐞𝐬𝐬𝐢𝐨𝐧𝐚𝐥 𝐬𝐤𝐢𝐥𝐥. Do you have any tips from your travels? Please share! #BusinessTravel #TravelSafety #RiskManagement #GlobalMobility #TravelTips

The 85% Rule: High Performance without the Burnout. Burnout can’t be solved with a meditation app. It starts with a mindset shift - especially from leaders. Because here’s the truth: High performance ≠ 100% effort. Too many managers are still clinging to outdated beliefs: 👉 “Give it 110%!” 👉 “No pain, no gain.” 👉 “Push harder, get more done.” But in today’s world, those beliefs don’t inspire excellence. They create burnout. What actually works? Here’s how conscious leaders help their teams thrive.👇 1. 𝗘𝗻𝗰𝗼𝘂𝗿𝗮𝗴𝗲 85% 𝗲𝗳𝗳𝗼𝗿𝘁 ↳ Peak performance doesn’t come from maxing out daily. ↳ Ask your team: 👉 “What does 100% feel like?” 👉 “How can we stay at 85% and still win the week?” 2. 𝗔𝘀𝗸: “𝗛𝗼𝘄 𝗮𝗺 𝗜 𝗮𝗱𝗱𝗶𝗻𝗴 𝘀𝘁𝗿𝗲𝘀𝘀?” ↳ Your top performers may not say it, but they feel it. ↳ Try: “What’s one thing I could shift to make your workflow easier?” ↳Then - listen, adjust, and protect their energy. 3. 𝗟𝗲𝘁 85%-𝗿𝗶𝗴𝗵𝘁 𝗱𝗲𝗰𝗶𝘀𝗶𝗼𝗻𝘀 𝗯𝗲 𝗲𝗻𝗼𝘂𝗴𝗵 ↳ Perfection causes paralysis. ↳ Say: “Let’s move forward at 85%.” ↳ Momentum beats perfection. 4. 𝗪𝗮𝘁𝗰𝗵 𝘆𝗼𝘂𝗿 𝗹𝗮𝗻𝗴𝘂𝗮𝗴𝗲 ↳ Words like “ASAP” and “URGENT” create invisible pressure. ↳ Try: “What can we pause to make space for this?” ↳ Clarity lowers stress. 5. 𝗘𝗻𝗱 𝗺𝗲𝗲𝘁𝗶𝗻𝗴𝘀 10 𝗺𝗶𝗻𝘂𝘁𝗲𝘀 𝗲𝗮𝗿𝗹𝘆 ↳ Back-to-back calls crush creativity. ↳ Give people breathing room to reset and refocus. 6. 𝗦𝗲𝘁 𝗮 𝘃𝗶𝘀𝗶𝗯𝗹𝗲 “𝗗𝗼𝗻𝗲 𝗳𝗼𝗿 𝘁𝗵𝗲 𝗗𝗮𝘆” 𝘁𝗶𝗺𝗲 ↳ Unclear work hours = decision fatigue. ↳ Model boundaries. Normalize rest. Reward recovery. 7. 𝗠𝗼𝗱𝗲𝗹 85% 𝘆𝗼𝘂𝗿𝘀𝗲𝗹𝗳 ↳ Your team mirrors your habits - not your emails. ↳ Schedule late-night messages to send in the morning. ↳ Be the cue for sustainable leadership. We don’t need harder workers. We need healthier teams. And that starts with leaders who know: 85% is the new 100. 👉 Save this as a reset ritual for your leadership style. What do you think of the 85% Rule? I'd love to know. To learn more: read Greg McKeown's HBR article on the 85% Rule. ♻️ Repost to help bring a cultural shift in leadership. 🔔 Follow Bhavna Toor for more on conscious leadership.

Business travel isn’t glamorous. It’s logistics under pressure. If you’re traveling for work, your goal isn't sightseeing—it's efficiency. After clocking countless miles last year, I built a specific playbook to survive the grind. 5 hacks to maintain sanity on the road: 🧳 The "One Bag" Rule Never check a bag. If it doesn't fit in a carry-on, you don't need it. The 45 minutes saved at baggage claim = pure gold. 🧾 Scan Receipts Instantly Don't let paper pile up. Snap a photo the second you pay. Your future self (and your finance team) will thank you. 📵 Offline Everything Plane Wi-Fi is a lie. Download all docs, maps, and presentations before you board. 👟 The "Airport Uniform" Eliminate decision fatigue. Wear slip-on shoes. No belt. Breeze through security while others fumble. 📲 Centralize Your Itinerary Stop searching through 15 emails for a confirmation code while the check-in agent stares at you. That last one is the specific friction point that drove me crazy. Hacks help, but a better system is the real solution. That’s why we’re building Travelogue. An AI tool to centralize planning, execution, and analysis, so you never have to dig for a confirmation code again. #BusinessTravel #Productivity #TravelTech

As a founder, I’ve let my sleep slide—and it’s cost me. Here’s how I’m fixing it in 5 simple steps to boost performance and longevity. 1. Set your wake time—this is non-negotiable. I’ve committed to a 5:30 AM wake-up time. This step is key because a consistent wake time anchors your entire sleep schedule. And I mean, it anchors the whole day. 2. Know your sleep needs and set a bedtime to match. Through trial and error, I’ve figured out that I need about 7.5 hours of sleep to feel rested, most of the time. This means my lights-out time is 10pm. Knowing your personal sleep requirement helps you set a firm bedtime, ensuring you’re getting the rest your body needs to perform at its best. 3. Create a ‘wind-down’ hour. The hour before bed is sacred—it’s when you need to start signaling to your brain that it’s time to sleep. This means no late-night social media scrolling or binge-watching intense shows for me. Instead, I’ve opted for calming activities like reading, meditation and breathwork. This practice helps ease your mind into sleep mode naturally. 4. Establish a food-sleep gap. I’ve started giving myself at least a 3-hour window between my last meal and bedtime. This helps prevent digestion from interfering with sleep. Some people find that a light, carb-based snack before bed, like a piece of fruit, can actually aid sleep, but the first step is creating that food-sleep gap and seeing how your body responds. 5. Focus solely on sleep for 30 days—nothing else. It’s tempting to overhaul your entire health routine all at once, but I’ve seen too many people burn out this way—many of my clients come to me after they’ve tried this. So, for the next 30 days, don’t worry about adding exercise, meditation, or food changes. Just focus on getting your sleep right. You might have a few off nights, but stick with it, and you’ll start to see a difference in how you feel and perform. I understand that not everyone has the luxury to set rigid sleep boundaries due to work and family commitments, but if you can make even small adjustments, they can have a big impact. Sleep isn’t just about rest; it’s the foundation for everything else in your life. So if you’re serious about improving your performance and longevity, start with sleep. How have you improved your sleep?

Do you ever feel like you're everyone's "work therapist"? Where people come to you and share their stresses, strains, pains and more? On one hand, it's wonderful to be helpful, compassionate, and supportive. (And boy do we need that more than ever!) On the other hand, unless you're actually a licensed mental health professional, you may be overstepping your helping role. This can both tax YOU emotionally, and underserve someone who really would benefit from professional help. As a manager, your role isn’t to diagnose or provide therapy, but to create the conditions where your team member feels supported, respected, and connected to the right resources. Here’s a breakdown of what's actually MORE helpful than being everyone's quasi-therapist. 1. Notice and acknowledge Pay attention to changes in behavior, performance, or engagement. Approach with empathy: “I’ve noticed you seem stressed lately—how are you doing?” 2. Listen, don’t diagnose Offer a safe, nonjudgmental space to talk. Focus on listening and validating feelings, not fixing or labeling the problem. 3. Connect to resources Know your organization’s policies, Employee Assistance Program (EAP), or mental health benefits. Encourage them to access professional help if needed. 4. Adjust work supportively Explore flexible options (deadlines, workload, schedules) where appropriate. Reinforce that performance expectations remain, but show willingness to adapt. 5. Model healthy behaviors Set an example by taking breaks, managing stress openly, and respecting boundaries. Normalize conversations about well-being so team members feel safer sharing. In short: Your role is to notice, listen, support, connect, and model. You’re not their therapist; you’re their leader, creating a culture where mental health is taken seriously and help is accessible. #mentalhealth #wellbeingatwork #stress

Leaders: your team is burning out... here’s what you need to do about it It’s no secret that during tough economic times, teams are often asked to do more with less. Hiring freezes, budget cuts, and rapid technological uptake can quickly escalate into an overwhelming environment. As leaders, we have a responsibility to keep the wheels turning—but what is it costing your people? Here’s what to keep top of mind to create a psychosocially safe workplace: 1. Prioritise, Don’t Overload More tasks with fewer hands isn’t the solution. Your team needs focus, not overwhelm. Reassess workloads and strip back anything that’s not critical. If everything’s a priority, nothing really is. 2. Have Real Conversations Don’t just ask “how’s it going?”—dig deeper. Regular check-ins reveal the real pressure points, including personal life ones. Create a culture of feedback where your team feels safe to express concerns about their capacity, and other stress they may be feeling. 3. Empower Your Team to Say No A “yes” culture is a fast track to burnout. Encourage your team to push back when they’re at capacity. Set realistic expectations and model healthy boundaries by saying no when needed – I know, this one’s tricky! 4. Use Recovery Strategically Constant grind kills creativity and performance. Make recovery a non-negotiable part of your strategy. Build downtime into the workflow—whether it’s through breaks, quiet time, or mental health days. 5. Be Transparent Ambiguity creates more stress than the work itself. Be upfront about the challenges ahead. Keep communication open about the business landscape, so your team feels informed, not anxious. Protecting your team from burnout isn’t a luxury—it’s your obligation as a leader. Prioritise smart workload management, open dialogue, and recovery to build a resilient team that thrives, even under pressure. #Psychosocialhazards #Preventburnout #Leadership  

How to Manage Burnout in Leaders: (Prevention and Recovery Tips You Can't Ignore) Burnout isn't just a buzzword. It's a growing crisis for leaders juggling high expectations, constant decision-making, and relentless pressures. 🚨 According to DDI’s Global Leadership Forecast 2025: 🔺 40% of stressed-out leaders have considered leaving leadership roles to improve their wellbeing Ignoring burnout isn’t an option. It threatens your health, your leadership, and your organization’s success. Why Leaders Are at Risk of Burnout: ⚡ High Expectations: The pressure to deliver results, nonstop ⚡ Isolation: Facing challenges without peers who relate ⚡ Role Ambiguity: Unclear roles and expectations ⚡ Work-Life Imbalance: Personal time sacrificed for professional demands Early Warning Signs: 🚩 Chronic fatigue and lack of enthusiasm 🚩 Emotional exhaustion — feeling irritable or withdrawn 🚩 Decline in decision-making and performance 🚩 Physical symptoms — headaches, insomnia, digestive issues Prevention and Recovery Tips for Leaders: 🔹 Set Healthy Boundaries Limit working hours and disconnect regularly Model work-life balance for your team 🔹 Delegate and Empower Your Team Identify tasks aligned with your team's strengths Focus on strategic goals and let your team handle the details 🔹 Build a Supportive Network Seek guidance from mentors, peers, or a coach Consider therapy if stress persists 🔹 Practice Self-Care and Mindfulness Incorporate meditation, yoga, or breathing exercises Prioritize physical activity and sleep 🔹 Adopt Gradual Recovery Steps Take time off to rest and recover Reassess personal and professional goals Engage in activities that bring you joy Elite leaders don’t just lead hard. They recover harder. When you protect your well-being, your leadership becomes sharper, your decisions smarter, and your team more resilient. ⏳ Schedule your recovery time — it’s as critical as your meetings. ❓ What strategies help you manage burnout as a leader? Drop your best practices below 👇 ♻️ Repost to help leaders recover smarter. ➕ Follow for more leadership insights. #Burnout #Leadership #LeadersBurnout #Coaching

Over the past couple of years, I've interviewed several sleep professors and physicians. They've shared a LOT of sleep tips with me. Being the lab rat psychologist I am, I tested them all. On myself. At this point, I have tried everything short of sleeping upside down like a bat. Many sleep tips failed to shift the dial. But three strategies genuinely transformed my sleep. Tip #1: Sleep LESS to sleep better This one surprised me. When I was struggling with insomnia, I was told: the worst thing you can do is spend more time in bed. Instead, less time in bed is the trick. Sleep restriction therapy (which I wrote about in The Health Habit) works like this: If you're only sleeping 6 hours but spending 9 hours in bed, restrict your bed time to 6 hours. Your sleep efficiency skyrockets. Then gradually increase it over the course of a few weeks. Tip #2: The 3-2-1 Rule 3 hours before bed: No more food 2 hours before bed: No more work 1 hour before bed: No screens (Kindle doesn't count) "But Amantha, I need to scroll the socials at 11pm!" (Said no well-rested person ever). Tip #3: Wake within the same 30-minute window every day Yes, even on weekends. I can hear you groaning. Let me explain. This is the cure to "social jetlag". Your circadian rhythm doesn't care that it's Saturday. When you sleep in for "just 2 more hours," you're essentially giving yourself jet lag. I wake between 6-6:30am every single day. No exceptions. The payoff? I fall asleep easily, wake naturally, and haven't needed an alarm in months (except when I have a ridiculously early How I Work podcast interview to get up for). What's your most effective sleep hack? Or are you still searching for the holy grail of good sleep? #SleepScience #ProductivityHacks #EvidenceBasedWellbeing