Stress has a way of sneaking into our lives and settling in often before we even realize it. This is nothing new to the leader or executive. The endless decision-making, constant workplace pressures, and heavy expectations can feel like a weight that’s always there. There have been times when I’ve pushed through stress without stopping to think about what it was doing to me or implementing ways to manage the impacts. I’ve told myself, “This is just part of being a leader,” but the truth is, it’s not sustainable.
In the latest episode of The Executive Exhale Podcast, I had the chance to sit down with Andrew O’Brien, founder of The Mindblowing Coach. We dove into the realities of stress. We talked about how it impacts our bodies, how it shows up in our leadership, and what we can do to protect ourselves from its long-term effects. Andrew shared so many insights that really hit home with me, and I think they’ll resonate with you, too.
How Stress Impacts the Body
One of the most potent reminders that Andrew shared during our conversation was this: “If we get activated and we stay in that stress mode, these cells—think about it—the cells that are taken away from their normal daily jobs, and they’re going to serve this fight, flight, freeze, whatever reaction we’re going to do in the moment, and it stays there for longer periods of time, we’re actually taking those cells away from serving us in these other ways.”
Let that sink in for a moment. Your body has a whole system of cells designed to keep you functioning—cells that manage your immune system, digestion, and even healing. But when we’re stressed, those cells are essentially pulled away from their regular duties to support and handle what your body perceives as an immediate threat. In the short term, that’s fine. It’s how we’re wired to survive. But when stress becomes chronic, those cells never return to doing what they’re supposed to do. And that’s where problems start.
As Andrew put it, “That’s where some of these harmful things come to us, and that’s where things become dangerous for us long-term if we get caught up in that stress response.”
Hearing this was a keen reminder that stress isn’t just something we feel but something our bodies endure. It’s not just about being tired or feeling overwhelmed. It’s about the physical toll that stress takes over time.
Why Chronic Stress Becomes Dangerous
One of the things that stuck with me from our conversation was the reminder that stress is supposed to be temporary. It’s there to help us respond to challenges or threats, but it’s not meant to linger. When it does, that’s when it becomes dangerous.
Think about it like this: Imagine you’re asking your team at work to focus all their energy on one urgent project, leaving everything else on the back burner. That might work for a day or two, but if you keep doing it, eventually, things start to fall apart. Deadlines get missed. Important tasks slip through the cracks. It’s the same with your body. Suppose stress keeps pulling resources away from where they’re needed. In that case, the long-term effects can show up as inflammation, mental health struggles, a weakened immune system, chronic fatigue, or even burnout.
Stress and Leadership
The impact of stress doesn’t just stay with us as individual leaders. It ripples out to everyone around us. When operating from a place of stress, we’re more likely to be reactive, less patient, and less present. I’ve seen it in my own life. When I was burned out, making clear decisions and connecting with positive feelings, such as joy, was harder. I also didn’t feel as connected to my team or my family.
Andrew shared something during the podcast that really resonated with me: the pressure to perform can be absolutely relentless. It’s true. The demands we face can often feel like too much to handle, which is why addressing stress is so crucial. Taking care of ourselves isn’t just for our benefit; it’s also about how we show up for the people who depend on us and the influence we have on their lives.
Taking Action: Protecting Your Well-Being
If there’s one thing I’ve learned, it’s that managing stress isn’t about eliminating it completely because that is unrealistic and impossible. What we can do is build practices into our lives that help us recover from, or move through, stress and create space to reset and recalibrate.
Here are a few strategies that have made a difference for me:
The first step is awareness. Stress often shows up in subtle ways before it becomes overwhelming. Maybe it’s a tightness in your chest, trouble sleeping or feeling more irritable than usual. Start paying attention to these signals. They’re your body’s way of asking for help.
Create space for pauses
Andrew mentioned how powerful it can be to step away, even for a few minutes. Whether taking a short walk, closing your eyes and breathing deeply, or just sitting quietly with a cup of tea, those small moments of pause can help you reset. They don’t have to be big or complicated. Even tiny breaks can make a difference.
Prioritize mindfulness
Mindfulness has been a game-changer for me. It’s not about sitting cross-legged on a cushion for hours. It’s about being present in the moment. That might mean noticing the sound of your breath, focusing on the taste of your coffee, or simply grounding yourself by feeling your feet on the floor. Mindfulness helps bring you back to yourself when stress pulls you away.
Lean into your support system
We don’t have to handle stress alone. Whether it’s a trusted colleague, a coach, a therapist, or a close friend, having someone to talk to can make all the difference. Sometimes, just saying the words out loud is enough to lighten the load.
Make time for joy
When life gets busy, it can seem strange to focus on enjoyment, but making time for the things that bring you happiness is a powerful way to ease stress. Whether it’s spending time with loved ones, being outside in nature, or diving into a hobby you love, these moments remind us that life is about more than the grind.
Some Final Thoughts
Stress is a part of life, but it doesn’t have to run the show. As Andrew and I discussed during the podcast, the key is recognizing how stress shows up in our lives and addressing it before it becomes overwhelming. It’s about creating space to breathe, both figuratively and literally, so we can show up as the best versions of ourselves.
If you’re a leader feeling the weight of stress, I want you to know you’re not alone. More importantly, there are tools and practices that can help you manage it. It begins with allowing yourself to prioritize your own care. When you do, you safeguard your well-being and create a positive example for those who look to you for guidance.
Ready to take your first step toward calm and clarity? Visit Executive Exhale to explore resources designed to support leaders like you or book into my calendar to explore the options for you or your organization. While you’re there, download my Instant Calm Meditation—a free guided practice that can help you reset in just a few minutes. Start creating the space you need to lead and live with greater peace and resilience.
