In my previous blog, I shared with you a 4-step process to deal with anxiety when it shows up. As a leader, you know that anxiety will show up as you face deadlines, your emotions, other’s emotions, and a host of other personal and professional demands. Anxiety floods your body with cortisol and a host of chemicals that cause physical damage and impede performance.
Hopefully, you are better able to manage your anxiety using the RAIN method I told you about last week. Instead of just responding to anxiety, here are four simple things you can do to lessen anxiety. The RAIN method is great when you have anxiety. Wouldn’t it be nice if you didn’t have to use it because you weren’t experiencing anxiety in the first place?
Step 1: Awareness and Acceptance
The first step in combating anxiety is recognizing it and accepting it as a natural human response to stress. Leaders in every industry face situations that can trigger anxiety, whether it’s a critical board meeting, a tight project deadline, budget constraints, employee conflict, or challenging personnel issues. In fact, for eons leaders, even great leaders (Julius Caesar, Jesus Christ, Abraham Lincoln, Princess Diana, Martin Luther King Jr.), have experienced anxiety at one time or another. The key is to acknowledge your anxiety and not judge yourself for feeling anxious but to understand its sources. After all, you are in good company, and misery loves company.
Acknowledge, Accept, Identify: Be kind to yourself, acknowledge and accept your anxiety, and identify specific triggers. Understanding what causes your anxiety is the first step towards addressing it effectively. Name the things that are causing anxiety and say them out loud. My first counselor said to me, “When we name the things we fear in the dark, we expose them to the light and see that they are not so scary.”
Step 2: Effective Stress Management
Effective stress management is crucial for leaders. Stress-reduction techniques can help you stay balanced and focused. Here are some strategies:
- Regular Exercise: Engage in physical activities to release endorphins and reduce stress. A brisk walk, yoga, or even a few minutes of stretching can make a significant difference.
- Mindfulness Meditation: Mindfulness techniques, like meditation or deep breathing exercises, can help you stay grounded in the present moment, reducing anxiety’s grip on your mind.
- Self-Care: Prioritize self-care, including a balanced diet, sufficient sleep, and relaxation. A well-rested and physically healthy leader is better equipped to handle anxiety.
Remember, the human brain is good for about 1-1.5 hours of solid, focused work. After that, productivity and results drop off dramatically. So, schedule a 15-minute break every 1:15 hr. And do something (link to Power Bank) that will charge your batteries and restore your soul.
Step 3: Cognitive Restructuring or Writing a New Narrative
Anxiety often stems from negative or irrational thoughts. It’s essential to challenge and reframe these thoughts:
- Positive Affirmations: Replace negative self-talk with positive affirmations. Remind yourself of your qualifications and past successes when self-doubt creeps in.
- Visualization: Visualize a successful outcome for the situations causing anxiety. This can boost your confidence and reduce apprehension.
- Keep a folder of encouraging notes from friends, co-workers, customers, etc. These notes serve as a powerful counter-narrative when we go “all-bad” on ourselves. I’ve been saving notes for over 30 years!
- Reach out to a trusted friend and use this line from Brene Brown, “The story I’m telling myself is…” Ask your friend if your story is true or not.
We are social beings and it is crucial that we not suffer alone. Instead, take your fears, anxieties, and shames to other people that you trust. It is a great way to capture the brain’s power to heal itself.
Step 4: Get to the Root of the Problem and Act
Go beyond managing symptoms and address the root causes. Take a decisively proactive approach:
- Break Tasks Down: Divide complex tasks into smaller, manageable steps. This makes them less daunting and allows you to focus on one thing at a time.
- Develop a Plan: Create a plan to tackle the issues that contribute to your anxiety. Seek help from mentors, delegate tasks, or maybe better yet, consult with your team and peers for solutions.
- Celebrate Small Wins: Set achievable goals and celebrate the small victories along the way. Building confidence through accomplishments is an effective way to combat anxiety.
You are not alone. Leaders in every industry battle against anxiety. You can win that battle by following the four steps above. Alleviating anxiety is an ongoing process, and there’s no one-size-fits-all solution. The journey to effective anxiety management begins with awareness, self-care, and proactive problem-solving. By incorporating these steps into your leadership journey, you can navigate challenges with confidence and lead your team to success.
Effective leadership is one of the fruits of self-care that creates well-being. So, start your journey to anxiety alleviation today, and you’ll be better equipped to lead and inspire those around you. If you would like information about a 6-week mental fitness program (can that link to the Positive Intelligence box on the “Services” page?) that I guarantee will help with your anxiety, email me at [email protected].
Other resources: UCLA Anxiety Research
