Tips for Managing Stress and Overwhelm

This is my third post (a series of 3), around CSM burnout. This post is geared towards those CSMs who are burning out, feel lost, or overwhelmed. I'm writing this as a CSM who has suffered from burnout in the past, and who was able to come out of it. So here's my advice to you, things that I have implemented on my day-to-day to ensure I remain sane. 1. Focus on what you can control: It is easy to become overwhelmed by the multitude of tasks and challenges in CS. Focus on what you can influence and improve. 2. Learn to prioritize your portfolio, do what you can: Not all customers require the same level of attention at all times. Prioritize your portfolio based on factors such as potential impact, urgency, and strategic importance. 3. Share feedback with your leaders, and not just complain... offer solutions: If you're feeling overwhelmed or struggling with certain aspects of your job, don't hesitate to communicate with your leaders. However, it's important to not just complain but also offer constructive solutions or suggestions for improvement. 4. Find a support group of people where you can vent Seek out a support group of peers, whether it's on platforms like Reddit or through connections on LinkedIn. Having a space to share experiences, seek advice, and offer support can help alleviate feelings of isolation and stress. 5. Exercise, practice yoga, meditate: Physical activity and mindfulness practices are powerful tools for managing stress and preventing burnout. Incorporate regular exercise, yoga, or meditation into your routine to help alleviate tension. 6. Find a mentor or a coach who can guide you: Having someone experienced to provide guidance and support can be invaluable in navigating challenges and avoiding burnout. 7. Set boundaries and learn to say no: It's important to recognize your limitations and set boundaries to protect your well-being. Learn to say no to requests or commitments that exceed your capacity or aren't aligned with your priorities. 8. Take regular breaks and disconnect: Breaks are essential for recharging your batteries and maintaining productivity. Schedule regular breaks throughout your day to rest, recharge, and step away from your work. 9. Celebrate successes and practice self-care: It's important to celebrate your achievements and prioritize self-care. Take time to acknowledge your accomplishments, no matter how small, and treat yourself with kindness and compassion. 10. Continuously learn and adapt (having a growth mindset): The field of customer success is constantly evolving, and it's essential to stay adaptable and open to learning. Invest in your professional development by seeking out growth opportunities. This is what I've done... and what I keep doing to ensure I'm my best self to keep helping customers succeed.

Been through product launches, 100-hour weeks, impossible deadlines. Here's how I manage stress—no fluff, just real tactics 👇 1. Intentional Pauses Even when swamped, I schedule 5-minute breaks between tasks. Sounds counterintuitive, but it's a game-changer. Microsoft research backs this up: short breaks reduce cumulative stress. I step away from screens, breathe, or stretch. These "unproductive" moments boost clarity. 2. Tech Boundaries No badge of honor for always being "on." I use Do Not Disturb, block notifications, and set clear availability windows both during and after hours. The Digital Wellness Institute confirms: boundaries reduce burnout and boost productivity. Tip: Designate "deep work" hours. Share this with your team to align expectations. 3. One Non-Negotiable Routine When busy, don't drop all self-care. Double down on one thing. For me, it's a midday walk without my phone. Find your one habit and protect it fiercely. Real-world example: During a major client workshop with tight deadlines, I used these tactics. Result? More clarity, energy, and presence for both team and clients. Remember: Small acts compound over time. Prioritize what truly matters. Your well-being isn't indulgent—it's essential for peak performance.

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

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.   

Leading a team is one thing. Leading a team while raising young children is a completely different level of emotional load. Most people do not talk about this part. You finish a tough day at work and then walk through the front door into a world that needs you to be patient, present and calm… even when you feel anything but. I used to think I had to split the two. Work emotions in one box. Parent emotions in another. But it does not work like that. You carry yourself into both roles. And if you do not manage your emotions well, both roles start to feel heavier than they should. Here are a few things that have helped me manage emotions as both a leader and a parent: 1. Create a transition routine That moment between shutting your laptop and walking into family life is important. Five minutes to breathe, decompress, or simply sit in silence helps you shift gears properly. 2. Name the emotion instead of ignoring it Stress, frustration, overwhelm, anxiety. When you name what you feel, the intensity drops. It becomes something you can work with rather than something that controls you. 3. Slow your reactions Leaders and parents both get hit with unexpected moments. If you can pause for even three seconds before responding, everything changes. You respond from intention, not emotion. 4. Let go of the idea that you must hold everything Good leaders delegate. Good parents ask for support. You are not meant to carry both worlds entirely on your own. 5. Bring self care back to the centre Sleep, movement, connection and time for yourself matter. Not for the sake of performance, but because calm leaders and calm parents make calmer homes and calmer teams. If you are balancing leadership and family life right now, you are doing two incredibly demanding emotional jobs at once. Give yourself some credit. What helps you manage your emotions when both roles feel heavy? #parenting #mentalhealth #emotions

Emotional Processing Techniques for Overwhelming Feelings When emotions crash over us like waves, threatening to pull us under, it can feel impossible to stay afloat. Yet learning to process overwhelming feelings is a crucial skill for mental wellbeing and resilience. While emotions themselves are never the problem, our relationship with them often determines whether they become pathways to growth or barriers to living fully. Overwhelming emotions typically arise during periods of stress, significant life transitions, or when past traumas resurface. They manifest not just mentally but physically too—racing heart, shallow breathing, muscle tension, and that unmistakable feeling of being "flooded." These responses signal that our nervous system is in fight-or-flight mode, making rational processing temporarily difficult. The first step in emotional processing is simple but powerful: acknowledge the emotion without judgment. Name what you're feeling—"I'm experiencing intense anxiety right now"—which research shows can reduce its intensity by activating the prefrontal cortex. This naming creates distance between you and the emotion, transforming it from an all-consuming identity to a passing experience. Physical regulation techniques provide another essential approach. Deep, diaphragmatic breathing signals safety to your nervous system, countering the shallow breathing pattern of distress. The simple practice of breathing in for four counts, holding for two, and exhaling for six can shift your physiological state within minutes. Similarly, progressive muscle relaxation helps release stored tension, while mindful movement like walking or gentle stretching can move emotional energy through the body. For many, sensory grounding offers immediate relief from emotional overwhelm. The "5-4-3-2-1" technique involves identifying five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This practice anchors you in the present, interrupting rumination cycles and creating space for processing. More complex emotions often require expressive techniques. Journaling without censorship allows unconscious material to surface, revealing patterns and insights hidden beneath the overwhelming feelings. Creative expression through art, music, or movement can bypass verbal defenses, accessing emotions stored in nonverbal parts of the brain. Perhaps most importantly, remember that healthy emotional processing rarely happens in isolation. Sharing your experience with a trusted friend, family member, or therapist provides validation and perspective, while potentially revealing blind spots in your understanding. Professional support becomes especially valuable when emotions remain overwhelming despite your best efforts. The journey through overwhelming emotions isn't about eliminating feelings but developing a more spacious relationship with them. Rest in comments ⬇️⬇️⬇️

Stress is kind of like a slow drip filling a bucket — you know it's there, but you might not pay it attention until it overflows. The key to dealing with stress is to recognize it early before it compounds. As a trial lawyer, it's something I've had to learn and practice over the past 20+ years. For me, a typical day starts with a long to-do list. Initially, I feel fine, but by lunchtime, I notice my shoulders are tense. I often ignore it, thinking it's just physical, not stress. As the day goes on, my mood shifts. I'm getting irritable over small things, but I don't connect this to stress. By evening, my mind is racing with worries about unfinished tasks. The stress has built up so much that I feel overwhelmed. I could have 'headed off stress at the pass' by recognizing these early signs. If I had taken a short break when I first felt tension in my shoulders or acknowledged my mood change, I might have prevented the stress from building up. Here are some of the things I've started doing to deal with stress before it accumulates, and some things you can try, too: 1.) Listen to Your Body: Often, your body knows stress is building before your mind does. Are your shoulders tight? Is your stomach in knots? These can be early signs. 2.) Check Your Mood: Are you suddenly irritable or anxious? Mood changes can be a clear signal that stress is increasing. 3.) Monitor Your Thoughts: Negative or worrying thoughts can be a symptom of mounting stress. 4.) Take Regular Breaks: Even a five-minute break can help. Step away from your work, take a walk, or do some stretching. 5.) Practice Mindfulness: This means being aware of the present moment. Mindful breathing or meditation can help calm your mind. 6.) Set Realistic Goals: Don't overload yourself. Prioritize your tasks and understand that it's okay not to finish everything in one day. By tuning into early signs of stress, you can take steps to manage it before it becomes overwhelming. Remember, it's easier to stop stress from building up than to deal with it once it's already high. #life #habits #personalgrowth #routines #stress

Coping with Traumatic Stress: Practical Tips and Resources for Healing Trauma can profoundly impact mental, emotional, and physical health, but support and healing are within reach. If you're experiencing traumatic stress, here are detailed steps to help you move toward recovery: 1. Take Care of Your Body Maintain a healthy diet with regular meals. Stay physically active with activities you enjoy—walking, yoga, or sports. Prioritize sleep by keeping a consistent routine and limiting screen time before bed. 2. Build Supportive Connections Share your feelings with trusted friends or family. Spend time with people who make you feel safe and valued. Join a support group where others understand your experiences. 3. Manage Stress and Overwhelm Practice relaxation techniques like deep breathing, meditation, or progressive muscle relaxation. Break overwhelming tasks into smaller, manageable steps. Set boundaries and avoid overcommitting yourself. 4. Explore Professional Support Therapy, particularly trauma-informed approaches like EMDR or CBT, can help you process your experiences. Consider joining local or online mental health programs tailored to trauma recovery. 5. Know When to Seek Help If feelings of hopelessness, isolation, or overwhelm become too much, know that help is available. The 988 Suicide & Crisis Lifeline offers free, confidential, and 24/7 support. Dial 988 to talk with a trained counselor or visit https://988lifeline.org/ for resources and live chat. For more insights and coping strategies, visit the HelpGuide.org Traumatic Stress Resource. Remember, healing takes time, and you don't have to go through it alone. Reaching out for help is a powerful step toward recovery. #MentalHealthMatters #TraumaRecovery #988Lifeline #PTSD

➤ Are You Drowning in Leadership Stress? ➤ Don't Just Lead – Excel! Conquer Stress with These Tips. ➤ From Stressed to Success: The New Leader's Journey! In my experience as a leader, one of the most significant challenges was managing stress, especially when new to leadership. Here are strategies that helped me and can assist other new leaders: - Set Realistic Goals: Define achievable objectives to avoid setting yourself up for unnecessary stress. - Develop Emotional Intelligence: Understanding and managing your emotions can significantly reduce stress levels. - Seek Feedback Regularly: Constructive feedback can help you improve and feel more confident in your decisions. - Embrace Flexibility: Be open to change and adaptable to new situations, which is key in reducing stress. - Prioritize Tasks: Learn to identify which tasks are urgent and important to manage your workload effectively. - Take Breaks: Regular short breaks throughout the day can help clear your mind and reduce stress. - Learn to Say No: Understand your limits and don’t be afraid to turn down requests that are beyond your capacity. - Create a Positive Work Environment: A positive and supportive work environment can significantly reduce stress. - Use Stress-Reduction Tools: Explore tools like stress balls, apps for relaxation or even aromatherapy to help manage stress levels. - Prioritize Self-Care: Taking care of your mental and physical health is crucial. Regular exercise, a balanced diet and adequate sleep form the foundation of stress management. - Effective Time Management: Organize your tasks and delegate when possible. Effective time management reduces the feeling of being overwhelmed. - Build a Support Network: Lean on mentors, peers or a professional coach. Having someone to share challenges with can provide new perspectives and solutions. - Maintain Work-Life Balance: Set boundaries to ensure personal time. This balance is essential for long-term success and well-being. - Practice Mindfulness and Reflection: Techniques like meditation or journaling can help maintain clarity and focus. - Continuous Learning: Embrace every challenge as a learning opportunity. This mindset reduces the pressure of perfection and fosters growth. As leadership expert John C. Maxwell once said, "Leaders must be close enough to relate to others, but far enough ahead to motivate them." The essence of leadership in stress management lies in bridging gaps and inspiring collective action towards a common goal. Also remember, effective leadership isn't about having all the answers… it's about navigating through uncertainty and learning along the way. Embrace leadership with confidence and resilience. #leadership #stressmanagement #leadershipdevelopment #teambuilding Are you a new leader feeling the weight of responsibility? Let’s share strategies, in the comments below, to manage stress effectively, ensuring a healthy and successful leadership journey.