6 Practical Stress Management Techniques for Managers

Being in a leadership position, 35% of managers feel stressed at work because of constant pressure. With the daily grind and persistent juggling with multiple responsibilities, burnout is bound to happen. 

While a few stressors at work may act as a catalyst and ensure smooth operations, the problem arises when a manager is under constant stress. It’s an absolute productivity killer - strains our emotional intelligence and affects our decision-making abilities. 

In this article, we discuss common stressors at work and 6 effective techniques to manage our stress well. 

What Are the Common Stressors Managers Face?

The common stressors managers face in their work are:

• Managing heavy workloads and multiple projects.
• High-pressure environment - Competitive demands and tight deadlines.
• Unpredictable market changes and customer preferences.
• Building rapport across a team of employees hailing from different socio-economic backgrounds.
• Constant strive to do your best at work.

How to Manage Stress as a Manager? 

As William James rightly said,

“The greatest weapon against stress is our ability to choose one thought over another.”

When feeling overwhelmed, stress is the natural defence. The real deal lies in how well we manage our stress. Those who handle stress well are highly effective in a management role. 

Here are five practical ways to manage stress and excel in your career:

Take Small Breaks 

When engrossed deep in work and back-to-back meetings, it's tempting to skip breaks and power through. This is the prime root cause of persistent stress in management positions. As if an intensive workload and mounting deadlines aren’t enough stress!

So, take a break and hit the reset button. Go for a walk, write a journal, or do breathing exercises - anything that disrupts the stress cycle. Taking small breaks reduces the feelings of burnout and overwhelm, and keeps you happy and energised all day. 

Set Firm Boundaries

One major source of manager stress is the perceived need to always be "on" and available. Establish clear boundaries, for example, not checking emails after work hours. Constant grinding and no rest are the prime reasons you feel anxious and stressed. It’s equally necessary to support your team when you’re away from work but they shouldn’t be entirely dependent on you to take a call. 

Train employees to take up tasks on your behalf and make them productive. A manager’s role is not to do everything on their own but to oversee management. Having defined roles, distributed responsibilities, and set boundaries between work and personal life is a huge stress reliever.

Identify and Manage Your Stressors

It is wise to pay attention and identify your stressors. They give you valuable insights into what needs to change and what needs to be introduced.

Effective managers identify the root cause of their triggers and work on managing them well. One of the best ways is to do journaling. It helps articulate thoughts in a single place and provides a realistic direction for coping with them.

Practice Active Relaxation

To unwind from the demands of your job role, pursue a hobby. Make time for activities that are mentally rejuvenating and that you enjoy doing like exercising, reading a book, or listening to calming music. 

In stressful situations especially, these relaxation practises ease emotional strain and allow you to recharge in a different headspace outside of work's typical stressors.      

Follow a Morning Routine

Having a good morning routine can be a turning point in your professional life. Many times, it's personal problems that manifest in your work life. Try to meditate regularly in the morning and you will notice a significant difference in your daily mood. Morning thoughts powerfully impact your reality and keep you positive throughout the day. 

Seek Support From Your Network

Being a manager can feel isolating at times. The strong stigma to "tough it out" through stress entirely on your own further makes it challenging. Every manager needs a supportive network of peers, mentors, and friends to process unpredictability and gain perspective during tough situations. Having a trusted circle to vent to or get advice from makes a huge difference.

Also, don't shy away from seeking professional help if you are dealing with chronic stress. When in stress, support is essential.

Frequently Asked Questions

• Why is stress management important for managers?

Unmanaged stress impairs a manager's judgment, emotional intelligence, focus, and ability to effectively lead and develop others. It's essential for peak performance.

• What are the costs of manager burnout for companies?

Highly stressed managers result in higher employee turnover, lower productivity/profits, increased absenteeism/disengagement, and higher healthcare costs.

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