How to Stop Stress From Sabotaging Your Leadership Performance
What if you could stay calm and in control - even in the toughest moments?
“Your body is a mirror of your mind. If you want to change your body, you must first change your mind.”
I’ve always known stress management is important. As a leadership coach, I talk about it often. But when work gets intense, actually applying it in my own life? I sometimes struggle.
Last week, my physio said something unexpected: "Your pain isn’t just physical. You’re holding stress in your body, and when work gets intense, your pain gets worse."
I had expected advice on stretches and posture, but a reminder of how stress impacts the body, was timely. He explained that high stress—especially from work—manifests physically: tight muscles, poor posture, even pain.
It clicked. Whenever work piles up, my shoulders creep toward my ears. Yet, despite knowing stress is a factor, my usual self-care habits sometimes fade. Morning walk? No time. Stretching? Too zoned in on the computer screen. Hydration? Not enough.
I know I’m not alone. When life is smooth, it's easier to manage stress well. But under pressure, good habits can disappear—precisely when we need them most.
The Science Behind Stress and the Body
There is a well-established link between stress and physical symptoms. Harvard Medical School information on stress shows that chronic stress triggers the release of cortisol, which leads to inflammation, muscle tension, and even a weakened immune system. It also suggests that stress contributes to musculoskeletal disorders, especially in the neck and shoulders, due to prolonged tension and reduced circulation.
Studies show that when work demands increase, the prefrontal cortex—responsible for decision-making and emotional regulation—becomes overloaded. This leads to a cycle of stress that affects both mental and physical health, making it harder to focus, solve problems, and lead effectively.
Stress Management That Works in the Heat of the Moment
For leaders and teams, stress management isn’t just about personal well-being—it has a direct impact on performance, resilience, and the ability to sustain adaptive stability.
Adaptive stability—the ability to stay grounded while responding effectively to change—requires a steady state of focus and self-regulation. Without it, stress can cloud judgment, decrease emotional intelligence, and lead to burnout.
Arianna Huffington’s Journey to Stress Management
In 2007, Arianna Huffington collapsed from exhaustion, breaking her cheekbone. That wake-up call led her to rethink work and well-being, realising long hours weren’t sustainable—sleep, mindfulness, and recovery were essential.
She later wrote Thrive and founded Thrive Global, promoting well-being and performance. Her story proves that stress management isn’t a luxury—it’s essential for sustainable success.
Keeping Stress Management Front of Mind
To ensure stress management stays in focus even during intense periods, leaders can use the Stress-Resilience Matrix.
This model builds on the principles of the Yerkes-Dodson Law, which suggests that moderate stress can enhance performance, while excessive stress impairs it.
The Stress-Resilience Matrix categorises stress levels into four zones:
By stepping back and observing which zone you’re in, you can adjust your stress management strategies. In the yellow zone? Perhaps you need to go for a walk or do some meditation. In the Red Zone? Time to stop and take care. The matrix below has some suggestions for each zone.
Recognising the early signs of stress overload and proactively engaging in resilience-building strategies is key to maintaining sustainable performance and preventing burnout - at the heart of adaptive stability.
How Leaders Can Discover Their Best Stress Management Techniques
We are all different. Learning what resilience building-strategies work for you is a key skill in managing stress.
To develop your strategies, reflect on past experiences:
What has helped manage stress in the past when you’ve been in each of the stress management zones? Journaling or discussing stress responses with a mentor can offer insights.
Experiment with different methods: Some people benefit from deep breathing, while others need physical movement or a short change of environment.
Track stress triggers and responses: Keeping a simple log of stress levels and what helps can reveal patterns and the most effective techniques.
Ideas to Maintain Stress Management Habits When Feeling Stressed
Create non-negotiable micro-habits: Even a two-minute breathing exercise or standing stretch between meetings can help reset the nervous system.
Use external reminders: Set phone alerts or have a colleague or accountability partner check in.
Make it part of team culture: Normalise taking short breaks and managing workload collectively so that stress relief isn’t seen as optional.
Ask yourself:
How do I currently respond to stress at work?
What is one small habit I can commit to, even when things are intense?
How can I role-model stress management for my team?
In the end, my physio was right—stress doesn’t just live in our minds; it lives in our bodies. By managing stress proactively, even when work is at its most demanding, we not only protect our own well-being but also create a healthier, more sustainable leadership style.
And that’s the kind of leadership that builds teams capable of navigating change with true adaptive stability.
What is one stress management habit you can commit to, no matter how busy you get?
