Developing Patience in High-Pressure Situations

I worked 20-hour shifts during my residency. Forget time for family and friends, I often didn’t even have time to shower or eat. So when most of my patients talk about stress taking a toll on their health, I understand. But what we often ignore is that stress acts as your body's alert system for perceived threats. It leads you straight into survival mode - causing lack of sleep, anxiety, and countless health problems. So here are 4 simple solutions to reclaim control: ▶︎ 1. The physiological sigh: This is one of the fastest ways to calm down. - 1 deep inhale through the nose - 1 short inhale to top up - 1 long exhale to empty lungs Just 2-3 cycles of this technique will release the maximum amount of CO2, slow your heart rate and relax you. ▶︎ 2. Mel Robin’s 5-second rule: To break the cycle of anxiety and change your stress habits, simply count down from 5. 5-4-3-2-1. This exercise will: - Activate your prefrontal cortex - Interrupt your habitual thought loops - Shift your brain from fight-or-flight to action mode ▶︎ 3. The filters test: If you want to reduce stress, you need to curate your thoughts. Whenever you have a negative thought, answer these 3 questions: - Is it true? - Is it kind? - Is it helpful? If any of the answer is no, discard the chain of thought immediately. ▶︎ 4. Conquer your fear of judgment: Caring what people think is costing you your health. Choosing attachment (fitting in) over authenticity (being yourself) sets you up for long-term health issues. So forget about others' opinions. Remember, being healthy > seeking approval. These techniques actually work as our brains tend to: - Ignore the high costs of our inaction - Understate the positive results of taking action - Exaggerate negative consequences of taking action. How do you manage your stress? #healthandwellness #workplacehealth #stress

Work-life balance is the biggest lie we've told ourselves. Balance suggests equal weight at all times. But real life doesn't work like that. Sometimes work needs more. Deadlines, big projects, tight turnarounds. You sprint. You push. You deliver. Other times, life needs more. School holidays, burnout, family illness. You pause. You rest. You reset. Trying to keep both in perfect balance? That's pressure. And it's not sustainable. So stop chasing balance. Start managing your rhythm instead: 1. Know your season ↳ Are you in a sprint (high work focus) or recovery? ↳ Naming it removes guilt and helps set clear priorities 2. Plan your sprints ↳ Don’t wait for chaos, anticipate busy periods early ↳ Block time, set limits, and align with key people 3. Communicate expectations ↳ Let your team and family know what to expect ↳ Clear heads-up prevents tension and misalignment 4. Protect your recovery time ↳ Rest before your body forces you to shut down ↳ Schedule downtime like you would a deadline 5. Work with your energy, not just time ↳ Tackle complex tasks when your energy is highest ↳ Use low-energy windows for admin or rest 6. Zoom out, not in ↳ Stop chasing daily balance, it doesn’t exist ↳ Balance over weeks or months is more realistic 7. Treat rest as strategic, not a reward ↳ Recovery fuels your next sprint ↳ You don’t need to earn rest, you need to plan it Don’t force balance. Respond to what the moment asks from you. What season are you in right now? Let me know in the comments. ♻️ Repost to help others find their rhythm 👉 Follow Lauren Murrell for more like this

When everything goes wrong, most people flap. The good ones don’t. They think. And thinking, oddly enough, still works better than panicking. High stakes situations make people forget how to be sensible. They rush. They guess. They hold meetings about meetings. It is chaos in a suit. That is why structured thinking matters. Because the problem is rarely the problem. It is the messy thinking around it that turns a bad day into a full scale disaster. So here are sixteen prompts worth saving. Not because they sound clever, but because they stop you doing something silly. ✅ First Principles Rebuild. Strip it down, rebuild it properly. ✅ Pre Mortem Scenario. Imagine the failure before it happens, then avoid it. ✅ Second Order Consequences. Think ahead, not just ahead of yourself. ✅ ICE Prioritisation. Work on what actually matters. ✅ Weighted Decision Matrix. Let logic make the call. ✅ Barbell Strategy Split. Stay safe, but leave room for brilliance. These prompts are not motivational wallpaper. They are practical tools for when the pressure is on and you need clear thinking more than clever words. Save this. Because when everything starts wobbling, calm structure will always beat blind confidence. So then. What do you use when the heat is on and everyone else is losing it?

“That’s total BS!” How to keep your cool when criticized in a meeting. “That’s utter nonsense,” my colleague said in a meeting during my time at easyJet – the UK equivalent of ‘you suck.’ As much as I wanted to hit back, I knew it wasn’t the smart thing to do, so I bit my tongue and said nothing - not my proudest day. Today I know there are better ways, and I teach them in my communications coachings for leaders. These 7 are my favs: 1/ 𝐀𝐠𝐫𝐞𝐞 (𝐩𝐚𝐫𝐭𝐢𝐚𝐥𝐥𝐲) ↳ “I hear you – we could have done better, and we are working on it.” ↳ This disarms the critic and takes the wind out of their sails. 2/ 𝐏𝐮𝐬𝐡 𝐁𝐚𝐜𝐤 (𝐰𝐢𝐭𝐡 𝐩𝐨𝐢𝐬𝐞) ↳ “That’s one way to see it. Here’s another.” ↳ Calm confidence beats emotional defensiveness. 3/ 𝐀𝐬𝐤 𝐚 𝐂𝐥𝐚𝐫𝐢𝐟𝐲𝐢𝐧𝐠 𝐐𝐮𝐞𝐬𝐭𝐢𝐨𝐧 ↳ “Could you give me an example?” ↳ Invite feedback. You take control and appear curious. 4/ 𝐔𝐬𝐞 𝐭𝐡𝐞 “𝐀𝐁𝐂” 𝐓𝐞𝐜𝐡𝐧𝐢𝐪𝐮𝐞 ↳ Answer briefly. Bridge to your key message. Communicate what really matters. ↳ “That’s fair, but what matters more is this…“ 5/ 𝐑𝐞𝐟𝐫𝐚𝐦𝐞 𝐈𝐭 ↳ “Cost is important, but let’s look at the impact…” ↳ Use tough feedback as a spotlight for your core message. 6/ 𝐔𝐬𝐞 𝐢𝐭 ↳ “Thank you, I will take it into consideration.” ↳ If it hurts, it may reveal an insight. Focus on what’s useful, not what’s hurtful. 7/ 𝐂𝐫𝐞𝐚𝐭𝐞 𝐄𝐦𝐨𝐭𝐢𝐨𝐧𝐚𝐥 𝐃𝐢𝐬𝐭𝐚𝐧𝐜𝐞 ↳ Don’t take it personal – because it isn’t. See the bigger picture and keep your cool. You 𝐜𝐚𝐧’𝐭 𝐜𝐨𝐧𝐭𝐫𝐨𝐥 𝐰𝐡𝐚𝐭 𝐨𝐭𝐡𝐞𝐫 𝐩𝐞𝐨𝐩𝐥𝐞 𝐬𝐚𝐲. But you do control how you respond. - - - - ♻️ Repost to help others, too. And follow Oliver Aust for more on leadership communications. ♟️ Want to become a top 1% communicator? Reach out here: https://lnkd.in/dc-TBhZU

Burnout doesn’t always look dramatic. Sometimes it’s just slowly losing clarity. You’re not broken—you’re just overloaded. From endless inboxes to context-switching all day, most leaders are forced to carry more without ever being taught how to carry better. Here are 5 stress signals—and the energy-protecting systems that help: 1. 📥 Inbox Avalanche?    Try: Inbox Zero    ➤ Delete what doesn’t matter    ➤ Delegate what you shouldn’t own    ➤ Triage quick tasks, defer the rest        A clear inbox = a lighter mind.     2. ⏱ Drowning in Deadlines?    Try: Parkinson’s Law    ➤ Give yourself less time    ➤ Force clarity by racing the clock        Effort expands to fill time—cut it on purpose.     3. 🔀 Constantly switching gears?    Try: Single-tasking    ➤ Focus fully    ➤ Finish before jumping        Multitasking drains energy invisibly. Focus protects it.     4. 🤝 Team tension in the air?    Try: Thomas-Kilmann Conflict Styles    ➤ Identify your default mode (avoid, compete, etc.)    ➤ Shift toward collaboration        High-performing teams talk about what’s hard.     5. 🔥 Burners all on high?    Try: The Four Burners Theory    ➤ You have 4: Work, Health, Family, Friends    ➤ You can’t max them all—choose consciously        Energy is finite. Prioritize what matters most.     The Reframe: Leadership isn’t about eliminating pressure. It’s about protecting the power source: you. What’s one system that’s helped you stay grounded? Drop it below—you might spark someone else’s reset. 📌 Save this for your next high-stress week 🔁 Repost if someone on your team is close to burnout 👤 Follow Jay Mount for leadership systems that scale clarity, not stress

Over the past 20 years, I've had the opportunity to work with the world's best leaders. Here’s the truth I’ve seen across every industry, team, and culture: Emotionally intelligent leaders don’t fear criticism. Most people don’t struggle with criticism because of the words being said; they struggle because of the emotions those words trigger. They use it. They turn feedback into fuel. Here’s how you can handle criticism with emotional intelligence: 1) Don’t react Work on self-regulating. Pause for 2–3 seconds. Breathe. Let the emotional spike settle. Instant reactions destroy clarity. Regulated responses create it. 2) Separate the message from the emotion. Ask yourself: What part of this feedback is valuable? What’s not? Self-awareness turns defensiveness into insight. 3) Assume positive intent, even when it’s hard. Most people aren’t trying to attack you. They’re trying to be heard. This mindset shift can transform high-performing teams. 4) Get curious, not combative. Say: “Help me understand what you’re seeing.” Questions lower tensions; curiosity opens doors. 5) Take ownership of your part. Emotionally intelligent leaders reflect, adjust, and move forward. 6) Use criticism to grow your leadership presence. Every piece of feedback is data about: • How you’re showing up • How others experience you • How you can communicate more effectively Criticism is an opportunity reflect, grow and respond with confidence. If you want to lead with influence, trust, and emotional maturity, mastering this skill is non-negotiable. What’s one strategy that has helped you handle tough feedback more effectively? Follow me, Christopher D. Connors, for more insights on how to lead with emotional intelligence.

Regulating your nervous system is a career builder. Our brains were originally wired for survival. When we perceive a threat, our cave-person amygdala activates a fight or flight response. This mechanism evolved to keep us alive, not to help us reason through a tough meeting. In modern work environments, critical feedback or public disagreement can be misinterpreted as a threat to status or safety. Once that alarm is triggered, the prefrontal cortex, responsible for reasoning and self-regulation, goes partially offline. The result is an emotional reaction that can feel disproportionate to the “real” situation. Withdrawing under pressure is a natural instinct. When the nervous system is flooded, shutting down can feel like a safe option. However, in an important meeting or decision, withdrawal can create more problems. It can erode trust and leave conflicts unresolved. Over time, repeated cycles of this can create feelings of chronic stress. “I don’t want to go to this meeting.” Managing reactions to feedback and conflict is about regulating your nervous system in the moment. One effective strategy is to pause before responding. Even a slow breath can reduce physiological arousal enough for the prefrontal cortex. “You got this.” Another is cognitive reframing: consciously labeling feedback as information, not a verdict. Asking a clarifying question, such as “What would good look like here?”, can shift the interaction from threat to joint solving. Staying engaged during the heat is a learned skill. Over time, practicing staying calm and engaged can retrain the brain to handle workplace friction. The goal is not to eliminate all emotional reactions, but to respond more deliberately, especially when the instinct to withdraw feels strong.

10 Ways to Prioritize Your #MentalHealth This Holiday Season 🧠🎄❤️ The holiday season, while joyous, can also bring #stress and emotional challenges. It's crucial to safeguard your mental well-being during this time. ▶ Here are ten strategies to help you navigate the holidays with a focus on mental health: 🎄 Set Realistic #Expectations: Don't aim for perfection. Embrace imperfections and enjoy the moment. 🎄 Plan and #Prioritize: Organize your time and tasks to reduce last-minute stress. 🎄 Maintain Healthy #Boundaries: Politely decline invitations or commitments when needed to avoid burnout. 🎄 Practice #Gratitude: Reflect on the positives in your life to boost your mood. 🎄 Stay #Active: Physical activity is a powerful mood lifter. 🎄 Mindful #Moments: Take time to meditate or practice mindfulness to stay grounded. 🎄 Limit #Technology: Reduce exposure to stressful news or social media. 🎄 Stay #Connected: Reach out to loved ones and friends for support. 🎄 Seek Professional #Help: Don't hesitate to consult a therapist or counselor if needed. 🎄 Self-Care #Routines: Pamper yourself with self-care activities you enjoy. Prioritize your mental health this holiday season. By practicing self-compassion and seeking support when needed, you can savor the festive moments and start the new year with a positive mindset. Joshua Miller #executivecoaching #coaching #coachingtips #leadership #mentalhealth #holidays #wellbeing #support #mindset

Most of us are familiar with “fight or flight” mode—our body's emergency response to stress. But there's another side: the “rest or nest” mode, where healing and recovery happen. The problem is that many of us spend a lot of time in “fight or flight” mode, which can drain productivity and lead to chronic stress. A key to better stress management and enhanced work performance is to activate the parasympathetic nervous system – the #brain’s “rest or nest” mode.   The autonomic nervous system (ANS) controls bodily responses like heart rate, breathing, pupil dilation, digestion, perspiration, and even sexual arousal. It has two important branches. The sympathetic branch controls #FightOrFlight while the parasympathetic branch controls #RestOrNest. The two operate almost entirely unconsciously – except for breathing. When we consciously slow down our #breathing, we activate the parasympathetic nervous system. It slows down our heart rate and blood pressure, reduces energy consumption, increases digestion and healing processes, and lowers cortisol levels (e.g. the brain’s “stress hormone”). In other words, slowing our breathing can help to reduce stress. There are many ways to achieve this. 👉 Deep breathing exercises where you breathe deeply into the belly rather than shallowly into the chest, can activate the “rest or nest” system. 👉 Regular meditation has been shown to increase parasympathetic activity, reducing stress and anxiety. Focusing on the breathing can be particularly effective. 👉 Yoga combines physical postures, breathing exercises, and meditation, all of which help increase parasympathetic activity. 👉 Going for long walks, especially in nature, can reduce stress, lower blood pressure, and enhance parasympathetic activity. These are just a few of the many available options, of course. Each has the added benefit of avoiding external stimulation that can trigger a “fight or flight” reaction such as smart phones and emails. You can even try this simple breathing exercise now: Inhale slowly for 5 seconds, hold for 2 seconds, and exhale slowly for 7 seconds. Repeat three times. Has your heart rate slowed? Do you feel a little calmer? Your peripheral nervous system is the brain’s built-in antidote to stress. What’s your favourite method to activate your 'rest and nest' mode?

Marketers are under intense pressure. Deadlines, speed of change, demand for results, budget constraints, and generally managing very busy personal lives. If you’re not managing stress properly, it’s only a matter of time before it catches up with you - burnout, bad decisions, and all that fun stuff. So how do the world’s best - Olympians, military leaders, execs at McKinsey & Atlassian, handle high-pressure situations and stress without losing their edge? That’s exactly what I got into with Dr Jemma King PhD on this week’s Smarter Marketer. She’s one of the worlds top experts in stress, resilience, and decision-making, and she’s worked with everyone from the Australian Defence Force to the Australian Olympic Team. We covered: ➡️ How to stop stress from wrecking your performance ➡️ Science-backed ways to make better decisions under pressure ➡️ The truth about sleep, alcohol, and energy levels (this one surprised me) ➡️ Simple habits that top performers use to stay sharp The is one of my favourite episodes yet — packed with practical insights that’ll help you be better at work and in life. Link in comments for the full episode of "Marketing Under Pressure"