Aside from the pressures they face during the workday, most professionals these days are also dealing with additional obligations and worries outside of work. When the state of the world and the stressors of work and daily life at home compound, it can be a real challenge to stay calm and motivated to keep moving forward.
Whether the anxiety a professional feels is acute—such as when they’re preparing to deliver a presentation—or chronic (and potentially damaging to their health), figuring out an effective way to get centered is key. While many people choose to either meditate or medicate, those aren’t the only options at their disposal. Here, 16 members of Forbes Coaches Council share some of their favorite techniques for relieving stress and centering themselves.
Forbes Coaches Council members share ways for professionals to center themselves when under pressure.
Photos courtesy of the individual members.1. Look Through Testimonials And Business Plans
During times of stress with clients and work, I will occasionally look through testimonials from folks I have served or peruse my old business plan. It helps to remind me of my purpose and the impact I’ve had on others’ lives along the way. Talking with someone I trust who helps me look at the “bigger picture” and focus on the positive is also critical for working through stress. - Alana Henry, The Writique, LLC
2. Use The ‘Positive Anchor’ Technique
Emotions are stronger than thoughts in our brains. When we are under environmental stress as business leaders, we can’t think straight until we identify what we are “feeling.” Once there, replace that negative emotion with a memory of a confident time in the past and trick your brain into calming down so you can think straight! Use this “positive anchor” technique when you are under pressure. - Dr. Jayne Gardner, The Gardner Institute
3. Engage In All Five Of Your Senses
Engaging in all five senses allows us to shift from our limbic system, the emotional brain, back into our neocortex, the rational part of our brain. This enables us to step into self-leadership and presence with a sense of calm in our bodies. There, the nervous system can sense safety as opposed to danger, which occurs when we are stressed or anxious and our sympathetic trauma responds to the perception of danger. - Caroline Strawson, School of Embodied Trauma Informed Living
4. Take A Walk In Nature, Or Stand And Stretch Tall
While this has an aspect of meditation, I get up from my desk and take a walk in nature. I have found that watching the trees and grass blow in the breeze really helps me to settle and relax. I often walk to a pond near my office and sit on the grass watching the geese “play” and the water gently flow in small waves. If I can’t go outside, then I stand and stretch tall. - Linda Patten, Wayneflete, Inc. dba Dare2Lead With Linda
Forbes Coaches Council is an invitation-only community for leading business and career coaches. Do I qualify?
5. Focus On Your Breath And Body Language
In addition to focusing on my breath and body language, I ask myself the question, “How important will this be in one week/month/year?” It appears that most things are not important after a month, or even a week. So, measuring the real importance of what is happening helps reduce stress a lot. - Aina Alive, Bee Agile
6. Do The ‘Fear-Setting’ Exercise
“What am I afraid of?” “What am I anxious about?” Asking these questions without addressing the problem will not help. I have found that breaking down the issue(s), finding the worst that can happen and then thinking about how you can prevent it from happening is a very effective way of reducing the voice of resistance in our heads. Tim Ferris’ “fear-setting” exercise is remarkably effective for addressing difficult questions. - Julien Fortuit, Julien Fortuit Agency
7. Use A Visualization Technique
When facing a high-pressure event, use a visualization technique. Simply visualize the best possible outcome of your situation (an interview, TV appearance or launch of a big project, for example), and “live through it” in your imagination a few times by engaging all your senses. This technique not only calms the nerves, but it also gives confidence in your ability to achieve the most desirable result. - Sonia Maslovskaya, SoniaMPower
8. Focus On What Is Most Important To You
It’s important to become aware of the level of importance you are assigning to a high-pressure situation’s outcome. If you feel overwhelmed by the possibility of failure, reduce the fear by asking yourself this one key question: “What are the things that are the most important to me—that are integral to my being—and won’t change regardless of the outcome?” - Fabiana Mariano Green, Lead in Life
9. Draw From Your Favorite Affirmations
Affirmative statements can inject positivity whenever you need it. They may remind you that you are up for the challenge or push you to another level. The key to using affirmations is to practice them daily so that they are ready when you really need them. - Jarret Patton, DoctorJarret PLLC
10. Practice Gratitude And Mindfulness
It’s essential for professionals to have a healthy mental attitude as they lead. The daily workload can be overwhelming. In order to keep stress at bay, it’s important to practice gratitude and mindfulness. This means taking the time to reflect on the positives in your life and all the things you have to be grateful for. It also means taking the time to reflect on being in the present. - Lisa Herbert, Just The Right Balance LLC
11. Read An Inspirational Book
One great way for professionals to center themselves when under pressure is to read a favorite or inspirational book. It could be a storybook or a fable. Sometimes, watching kids play in the park can be a great way to discover your center. I also like watching stars at night, which helps me connect with the universe. - Nagesh Sharma, Flowsphere India Private Limited
12. Allow Yourself To Stay Present
During times of pressure and stress, it’s important to allow ourselves to stay present. We have a choice to either react or respond to what’s going on at any given moment. We may not be able to control our environment, but we can control how we respond to our environment. We are the creators of our stories (lives), good and bad. If you don’t like the direction your story is going, then do a rewrite. - Stacey O’Byrne, Pivot Point Advantage
13. Strike A Balance Of Who Is Applying Pressure
Learn to make your crowd love you. The best speaker I've heard had the entire room afraid—afraid we would miss a word. People traveled for miles to hear him. We discussed his speech for weeks and still do now, years after hearing it. He privately told a few of us a secret: He was nervous to speak. Yet with a room full of admirers, the pressure was on us to not miss a word. - Mika Hunter, Female Defender
14. Build A Solid Support System
Build a solid support system at, or outside of, your work so that you can share the reasons for your anxiety, brainstorm solutions, get advice and accountability, and even help with implementation. It could be a mastermind group, mentors, coaches or groups of professionals in business clubs. I like to take my clients for a hike in the mountains. We discuss challenges and solutions while getting physical exercise in nature. - Asha Mankowska MA, Your Favorite Business Coach & Consultant
15. Savor One Experience Every Day
Practice the art of savoring by picking one experience to savor every day. This could be a delicious meal, a nice shower, a walk outdoors or anything you might enjoy. When you take part in this savored experience, be sure to share it with another person. Think about how lucky you are to enjoy this amazing moment or take a picture to remind you of the importance of staying in the present moment. - Angela Cusack, Igniting Success
16. Hang Out Or Walk With An Animal
Hang out or walk with a dog (or a cat if you prefer). Petting an animal can lower your stress and blood pressure. Research shows that dogs, especially certified therapy dogs, can also reduce depression, help improve self-esteem, provide solace, decrease loneliness and encourage you to get more physical activity. You can also confide in an animal, and they’ll keep your secrets while comforting you. - Liz Guthridge, Connect Consulting Group
