The High Cost of Stress—and How to Take Back Control
Stress is the silent saboteur of high-performing professionals. It infiltrates decision-making, clouds judgment, and saps energy. Yet, most executives and entrepreneurs tolerate stress as the price of success—until it starts taking a toll on their health, relationships, and ability to lead.
The truth is, stress isn’t an unavoidable byproduct of ambition; it’s a signal. A call to recalibrate. And the key to doing that isn’t found in working harder or escaping to a two-week vacation. It’s about mastering your state of mind and body, day in and day out.
Here’s how to shift from stress-fueled survival mode to a state of clarity, resilience, and control.
1. Train Your Awareness: Catch Stress in the Act
Most people don’t recognize stress until they’re already overwhelmed. The first step to regaining control is learning to notice it earlier.
- Check-in with your body: Are your shoulders tense? Is your breathing shallow? Is your jaw clenched? These are physical indicators that stress is creeping in.
- Notice your mental state: Are your thoughts racing? Do you feel rushed even when there’s no real urgency? Awareness is the first move in reclaiming power.
Action step: Set three alarms throughout your day labeled “Pause. Breathe. Reset.” Use them to check in and recalibrate.
2. Shift from Overthinking to Clarity
Stress thrives on overanalysis. When caught in loops of “what if” thinking, the mind creates more problems than solutions. The antidote? A shift in perspective.
- Ask yourself: “Is this problem as big as my mind is making it?” 90% of what we stress about never actually happens.
- Use the 3-3-3 method: Look at three things around you, take three deep breaths, and move three parts of your body. This simple reset grounds you in the present and breaks the mental loop.
Action step: Before reacting to a stressful situation, pause and take a slow inhale for four seconds, hold for four, exhale for four. This pattern lowers cortisol and improves decision-making.
3. Rewire Your Relationship with Pressure
Some stress is inevitable, but how you relate to it determines its impact. Top performers don’t eliminate stress—they transmute it into fuel.
- See stress as a signal, not a threat: Pressure means growth is happening. Instead of resisting it, ask: “What’s the opportunity in this?”
- Embrace micro-recovery: The best athletes don’t train harder; they recover smarter. Apply this to your work—schedule five-minute resets between high-focus tasks.
Action step: Replace “I’m stressed” with “I’m adapting.” This reframing changes your nervous system’s response.
4. Prioritize Sleep and Recovery Like a High-Performer
Sleep isn’t a luxury—it’s a business strategy. Decision-making, emotional resilience, and problem-solving all decline with sleep deprivation.
- Optimize your wind-down routine: Avoid screens an hour before bed, read something non-work-related, and lower the lights to signal melatonin production.
- Leverage power naps: A 10-20 minute nap resets cognitive function and reduces stress without grogginess.
Action step: Set a “cutoff time” for work-related thinking at night. Pick an activity—reading, stretching, or a short walk—to mark the transition from work mode to rest mode.
5. Take Command of Your Breath (Your Mind Will Follow)
Your breathing is the remote control for your nervous system. Mastering it gives you direct access to a calmer, more focused state.
- Box breathing for control: Inhale for four counts, hold for four, exhale for four, hold for four. Repeat. This method is used by Navy SEALs to stay calm under pressure.
- Physiological sigh for instant relief: Take a deep inhale through the nose, followed by a second short inhale, then exhale fully through the mouth. This naturally resets the nervous system.
Action step: Use breathwork before important meetings, decisions, or high-stakes situations. You’ll be more present, clear, and in control.
Take the First Step to Reclaiming Your Mental and Physical Health
Stress doesn’t have to run the show. With the right strategies, you can regain clarity, resilience, and control—without sacrificing success.
If you’re ready to shift from reacting to responding, from burnout to sustainable high performance, let’s talk. Schedule a discovery call with me and let’s explore how you can implement these strategies in your life.
Win at Business, Succeed in Life
with Coaching