Stress Management Techniques

Even top performers get slowed down by mental blocks. The difference? They know how to break through. These mental blocks can feel really tough to deal with. I used to struggle with perfectionism - and spend hours tweaking things instead of actually finishing them. The day I embraced ‘good enough’ was the day I started making real progress. Here are 8 common mental blocks - and how to break through them: ❌ 1. Analysis Paralysis: Overthinking keeps you stuck in decision-making mode, freezing you into inaction. ✅ Take one small step: Movement creates clarity. Focus on one actionable task to build momentum. ❌ 2. The Self-Doubt Tax: Believing tasks are too big or beyond your abilities leads to procrastination. ✅ Look back at your wins: Remind yourself of challenges you’ve overcome. Every past success proves you can rise again. ❌ 3. Fear’s Grip: Fear of failure or mistakes stops you from trying at all. ✅ Shift your mindset: Every expert started messy. Embrace the process, and keep moving forward. ❌ 4. Comparison Trap: Looking at others’ progress makes your own success feel far away. ✅ Focus on your own growth: Track your personal metrics. Celebrate your progress, not someone else’s. ❌ 5. Purpose Blindness: When work feels meaningless, it’s hard to stay motivated. ✅ Reconnect to your "why": Link daily tasks to your bigger mission or goals. This brings meaning back to your actions. ❌ 6. The "Too Late" Trap: Feeling like you’ve missed your window for success keeps you from trying. ✅ Start where you are: Growth begins the moment you take action. It’s never too late to start moving. ❌ 7. Identity Chains: Labelling yourself as “unmotivated” or “not good enough” locks you into limiting beliefs. ✅ Let actions shape your identity: Take small, consistent steps. You’ll begin to see yourself as the capable person you truly are. ❌ 8. Perfection Prison: The pursuit of perfection keeps you from finishing - or even starting - important tasks. ✅ Embrace "good enough": Allow yourself to start with imperfect work. You can always refine and polish later. The first step is recognising these mental blocks. The next step? Taking action to overcome them. -> I'd love to hear in the comments, which of these mental blocks you've overcome? ♻ Share this post with someone who needs a reminder that progress starts with action. ➕ Follow me, Jen Blandos, for actionable daily insights on business, entrepreneurship, and workplace well-being.

Are you frequently overwhelmed by worries, even about minor things? This could be a sign of anxiety. While anxiety is a common feeling involving unease, worry, or fear - particularly during periods of uncertainty, change, or high-stress situations - if not addressed, it can evolve to be pervasive. Anxiety can make it difficult to focus on our work and impact productivity and well-being. According to a study by Champion Health in the UK, 60% of employees experience some form of anxiety. This statistic is concerning, but what's more troubling is that many people suffer in silence, unaware or unwilling to acknowledge their struggles. Throughout my journey, I've encountered numerous moments where, in retrospect, anxiety was a silent battle for me. Externally, I appeared successful, but I was wrestling with persistent worries and self-doubt internally. Thankfully, with professional help and a supportive personal network, I've learned to manage these challenges better. My experiences have underscored the need to openly discuss anxiety and educate ourselves on coping mechanisms and support options. To get some practical insights and tips on this topic, I reached out to my friend Dana Berri. Dana is a licensed psychologist with expertise in applying Cognitive Behavioral Therapy (CBT) and Acceptance and Commitment Therapy (ACT) techniques. Here are 3 invaluable tips she shared on managing anxiety: 1. Befriend your anxiety and allow it to be: Contrary to the common advice we often hear telling us ‘not to worry’, a positive approach for managing anxiety involves intentionally allowing ourselves to explore these worries and letting the worry run its course. Ask yourself: ↳What am I thinking about right now? ↳On a scale of 1-10, how stressful do I feel? ↳Explore the worst-case and best-case scenarios and their probability. 2. Reframe your thoughts: Once you have identified these negative thoughts, try transforming them into more positive or constructive ones. E.g. ‘I will never be good at this’ to ‘This may be challenging now, but with practice, I can improve my skills over time.’ 3. Lean on problem-solving: Apply a problem-solving approach once you've identified and reframed negative thoughts. 1. Identify the Concern: ‘What's the specific concern that's causing anxiety?’ 2. Ask the Right Questions and focus on what’s helpful rather than what is right or wrong: Instead of dwelling on the worst-case scenario, redirect your focus. E.g. ‘What aspects of this situation are within my control?, is this thought helping me get what I want?’ 3. Set Realistic Goals: E.g. If you're anxious about an upcoming presentation, dedicate specific time to preparation. 4. Consider the Variables: Determine which variables you can influence and take action. E.g. You can’t control your manager’s mood, but you can plan to leave home early to avoid peak traffic. PS: Approach your feelings with kindness and curiosity. Image Credit: 6seconds.org

Many leaders I observe aren't failing because they make bad decisions. They're failing because they make no decisions, or not enough and not fast enough. Last week, I started coaching an executive at a large consumer goods company who told me he spent three months with his team perfecting a launch plan. Market conditions shifted. Competitors moved. His “perfect” plan launched into a world that no longer exists. Meanwhile, another leader ships something rough in three weeks, learns what breaks, fixes it, and is two iterations ahead. It´s like you're staring at a wall you need to cross. One ladder is crudely assembled, a few bolts missing, slightly wobbly. But it's finished, and it gets you over. Next to it sits another ladder, beautifully crafted, perfectly engineered. Except it's even not half-built. You can admire it all you want. It's useless. Unfinished perfection is responsible: "We're being thorough. We're mitigating risk." What you're actually doing is outsourcing decisions to an imaginary future where you'll have perfect information. That future never comes. Five practical ways I work with coachees to break the pattern: 1) Ship before you're comfortable. If you feel fully ready, you've waited too long. 2) Define "good enough" upfront. What's the minimum that tests your core assumption? Everything else is decoration. 3) Make reversible decisions fast, irreversible ones carefully. Most decisions aren't irreversible. Stop treating them like they are. 4) Reward speed of learning, not quality of first execution. If your culture punishes rough drafts, people hide behind perfectionism. 5) Kill projects that don't ship. If something has been "almost ready" for six months, either ship it quickly or kill it. Yep! Ugly action exposes you. So what? Or would you prefer that “false” perfectionism protects your ego? It only lets you maintain the illusion of competence without ever testing it against reality. On the other hand, reality rewards people who move. Who learn. Who iterate. The gap between where you are and where you need to be doesn't close through planning. It closes through motion. Let's swing into action and improve as we go. Step by step. *********************** I'm an executive coach, scholar, and sparring partner to leaders and entrepreneurs worldwide. Former senior executive at Amazon, L’Oréal, and Chewy, and board member at Tchibo.

Saying no without feeling guilty. It’s something I learned later than I wish I had. I used to think being a good boss meant being always on: - Open door - Always available - Always responding But behind the scenes? I was stressed, stretched thin, barely holding it together Telling myself it just comes with the title. It took me a while to understand this: Boundaries aren’t just something you set with others You have to set them with yourself first. When I truly unplug, I return calmer, clearer, and more focused. And I believe that’s true for my team too. Protecting my energy isn’t a personal indulgence. It’s a leadership responsibility. Because how I show up affects everyone else. If I’m always running on empty, I set that pace for the whole team. So I stopped glorifying burnout And started treating boundaries as a leadership tool. Here’s how that shift looks in practice: 1. Define firm limits  ➝ Set clear times when communication stops  ➝ Let your team know, and follow it yourself 2. Model the behaviour  ➝ Don’t send emails at midnight  ➝ Your example gives others permission to switch off 3. Use scheduling tools  ➝ Write it now if you need to, but schedule it for later  ➝ The message can wait. Their wellbeing shouldn’t 4. Encourage offline time  ➝ Rest should be the rule, not the exception  ➝ Teams that recharge, perform Boundaries aren’t selfish. They’re a necessity. Being a good leader doesn’t mean burning yourself out It means showing up as your best self, consistently For yourself, your family and your team. ♻️ Agree? Repost to help normalise healthy boundaries in leadership. ➕ Follow Cristina Grancea for more purpose-driven leadership insights.

The thing about action-plans like ‘power-save mode’ or ‘overwhelm action plan’ is that you do not have to use them- you just have to keep them handy in your phone so if and when that time comes you know what to do–almost like a ‘survival guide’. When we are flooded our ability to plan, organize, think clearly is compromised–which is why having a plan that you can access right away will help contain the anxiety and overwhelm. Sure, there are many things you can do preventatively to keep overwhelm at bay- however, be prepared that there will be times where you will be overwhelmed at work or in public. What should you do then? Leave the room whenever possible. No matter where you are, leave the place where you felt triggered. I have already thought about and identified the ‘safe zones’ in my work, loud public places like malls, and when in doubt–you can always go to the washroom. (If I am going to an important meeting which will be anxiety provoking, I might go to check out the place the day before and identify a safe place/nearest washroom that I can retreat to if I am feeling overwhelmed before/after the meeting so I am not having to look for that place when I am anxious or stressed). Engage in some deep, slow breathing…the double inhale, long exhale is a great way to bring yourself to calm. Box breathing, as well as the extended exhale are all great. Not only does it reset the nervous system, it gets your mind to focus on something other than the overwhelm. (I also have podcast/IG lives on nervous system regulation exercises that will help bring calm to your mind and body quickly) Engage in grounding exercises. (lots on my feed on that) Reach out to someone in person is preferred but phone call is also ok. Talking to a safe person will help you feel supported. Think about the smallest and most immediate steps you have to take in the next couple of hours. It's easy to start catastrophizing and start thinking about weeks and months ahead–don't. Keep your head down, and focused on the next few hours and getting the immediate tasks done. It is very normal and the best and most prepared of us will feel overwhelmed sometimes … drop the criticism and stick to a plan to get through those times.   

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.

I once coached a rep who spent 45 minutes writing a single prospecting email. It never got opened. This is what perfectionism looks like in sales. It feels like diligence. But it's actually fear in disguise. It’s the #1 silent killer of productivity I see in top performers. And it’s keeping thousands of reps from greatness. When I ask my clients why they procrastinate on key actions—emails, calls, exec meetings—it's rarely because they’re lazy. It’s because they’re scared it won’t be “good enough.” They believe if it’s not perfect, it’s not worth doing. So they delay. They overthink. They rewrite the email 9 times. They wait until they “feel more prepared” to meet the VP. They avoid risk… and call it professionalism. But here’s the truth: Perfectionism is just fear—dressed up as high standards. And it’s costing you pipeline, confidence, and growth. The irony? You only become “good enough” by doing the reps. You don’t become a world-class presenter by sitting in Google Docs. You become one by presenting. Over and over. You don’t write powerful emails by waiting for inspiration. You get there by writing 100 bad ones first. Mastery doesn’t come from waiting until you're ready. It comes from acting before you are. The best salespeople I know are not perfectionists. They are consistent executors. They ship when it’s 80% ready. They call the VP even when they’re nervous. They send the message before second-guessing every word. They understand that competence is built through action. Not before it. Perfectionism isn’t a high standard. It’s fear of failure in a nice suit. You don’t beat it by thinking. You beat it by acting. Every single day. Done now Beats perfect never. Always.

I need to get better at being worse at my job. Here’s why: I hate making mistakes. I have unreasonably high standards. And (I cringe to type this) I just want to be the best at everything I do. If reading that made you tired, you’re right: perfectionism is exhausting. Maintaining constant high standards takes time and emotional commitment and causes stress. Just as bad is that perfectionism interferes with my relationships. I tend to hold those around me to the same high standards (MY standards, not THEIRS). So when they (reasonably) fail to meet the standards, I can get resentful and impatient. My creativity suffers too. When I’m focused on being the best, I get way too “heads down” and miss what’s happening around me. I know this perfectionist habit will not be easy to break, but I’m determined to start the process by asking myself these five questions: 1. How can I make this task less stressful? ➡️ Rather than “how can I do this perfectly?” I’m asking, “what could I do to make this easier?” For example, I’ve started giving myself time limits for how long I’ll work on a project, or outsourcing parts of it to others. 2. Is that mistake the end of the world? ➡️ I guarantee it’s not. So stop pretending it is (Amy!). 3. Are you being nice to yourself? ➡️ When it’s time to review work I remind myself that I’m not perfect and that’s OK. 4. Can I lower my standard and still be satisfied with the outcome? ➡️ Chances are yes. What would the end result look like if I dialed it back 10 or 20%? 5. Am I ruminating or problem solving? ➡️ Sometimes when I overthink something I convince myself that it’s helpful. Now I ask myself if I’m solving a problem or just spinning. 🌟 On avoiding “compound perfectionism”: The sneaky thing about perfectionism is that it makes me want to be perfect at not being perfect. (A gift that keeps on giving!) So while these questions are meant to help me change my habits, I do NOT want them to become another unreasonably high standard. So if (just kidding, when) I forget to ask myself these questions, I have to let it go. I have to say: “It’s okay, Amy. You’re doing really well. You’re learning new habits, and it takes time to change. I’m proud of you for trying something new and challenging.” Here’s to being worse at my job(s), from writing to parenting and everything in between. Are you with me? (And for more on this, see the link in the comments.)

One of the biggest risks flagged by employees in our latest research is over-engineering without ROI.  This is a pattern we see across industries: going after perfection. This can be in many forms, such as projects that grow more complex with every meeting.  And the cost often is slower cycles and solutions that don’t create impact.  In Never Lead Alone, we discovered that the most successful leaders trade perfectionism for candor and agility. They reward fast learning and peer accountability and design teams where everyone has permission to simplify solutions and test ideas quickly. This is called peer candor, which is a core practice of co-elevating teams. Here’s 3 ways leaders can build peer candor into their culture: 1. Build “safe dissent” norms. Start meetings by inviting constructive challenges: “What’s one way we might simplify this?” 2. Launch before perfect, prototype ideas, and let data drive iteration. 3. Check ROI together. Make “is this worth it?” a shared question. When teams feel empowered to question and experiment, they start building for outcomes.

What would change if you could master the art of staying calm amidst the chaos? In the hustle and bustle of our professional lives, finding calm can seem like an elusive goal. But when you pause and consider its true value, it’s the presence of peace, focus, and clarity. #Calm is the steady undercurrent allowing us to maintain our emotional equilibrium. ↳ It balances hustle and mindfulness, enabling us to stay grounded while managing challenges. In the workplace, calm enhances productivity, fosters creativity, and cultivates stronger leadership qualities. How can we attain and, more crucially, maintain this elusive state? ↳ It starts with awareness, intention, and embracing the right practices. Here are Ten Tips to Cultivate Calm. 1) 𝗠𝗶𝗻𝗱𝗳𝘂𝗹 𝗕𝗿𝗲𝗮𝘁𝗵𝗶𝗻𝗴: Try the 4-7-8 technique during stressful moments. 2) 𝗖𝗿𝗲𝗮𝘁𝗲 𝗕𝘂𝗳𝗳𝗲𝗿 𝗧𝗶𝗺𝗲: Leave 10-15 minutes between meetings to recharge and refocus. 3) 𝗦𝗲𝘁 𝗖𝗹𝗲𝗮𝗿 𝗕𝗼𝘂𝗻𝗱𝗮𝗿𝗶𝗲𝘀: Protect your time and energy by saying ‘no’ when needed. 4) 𝗣𝗿𝗶𝗼𝗿𝗶𝘁𝗶𝘇𝗲 𝗦𝗹𝗲𝗲𝗽: Ensure and aim for 7-9 hours of quality rest to rejuvenate your mind and body. 5) 𝗥𝗲𝗱𝘂𝗰𝗲 𝗦𝗰𝗿𝗲𝗲𝗻 𝗧𝗶𝗺𝗲: Unplug for at least 30 minutes a day to reduce sensory overload. 6) 𝗝𝗼𝘂𝗿𝗻𝗮𝗹𝗶𝗻𝗴: Reflecting on your thoughts and feelings helps release tension and create inner peace. 7) 𝗚𝗿𝗮𝘁𝗶𝘁𝘂𝗱𝗲 𝗣𝗿𝗮𝗰𝘁𝗶𝗰𝗲: Focus on the positives in your day—it helps rewire your brain towards calmness and appreciation. 8) 𝗦𝗽𝗲𝗻𝗱 𝘁𝗶𝗺𝗲 𝗶𝗻 𝗻𝗮𝘁𝘂𝗿𝗲: Connect with the natural world to find peace and tranquillity. 9) 𝗠𝗶𝗻𝗱𝗳𝘂𝗹𝗻𝗲𝘀𝘀 𝗺𝗲𝗱𝗶𝘁𝗮𝘁𝗶𝗼𝗻: Practice being present in the moment, without judgment. 10) 𝗥𝗲𝗴𝘂𝗹𝗮𝗿 𝗽𝗵𝘆𝘀𝗶𝗰𝗮𝗹 𝗮𝗰𝘁𝗶𝘃𝗶𝘁𝘆: Exercise helps reduce stress and improve overall well-being. What are some ways you can create space for calm amidst your busy schedules? --------------- I am Jayant, a big supporter of raising awareness about #MentalHealth. This week (Mon/Wed/Fri) on #JayThoughts (follow it), ▶ we focus on " 𝗖𝗮𝗹𝗺 𝗮𝘀 𝗮 𝗖𝗮𝘁𝗮𝗹𝘆𝘀𝘁" Follow me and then press the bell🔔to receive new post notifications. #Leadership #Productivity P.S. - Be an 𝗔𝗱𝘃𝗼𝗰𝗮𝘁𝗲 for mental health and make a meaningful difference in someone's life! - Join us as 𝗩𝗼𝗹𝘂𝗻𝘁𝗲𝗲𝗿 here - https://lnkd.in/dy7bE2Cw