Managing Stress For Efficiency

Either you control it, or it will control you! Our bodies and minds have limits, and ignoring the need for rest can lead to significant consequences. When we push ourselves too hard without taking regular breaks, we risk burnout, decreased productivity, and health problems. This forced downtime often occurs at the worst possible moments, disrupting our personal and professional lives. So, please: Schedule Regular Breaks: Integrate short breaks into your daily routine. For example, use the Pomodoro Technique—work for 25 minutes, then take a 5-minute break. After four cycles, take a longer break of 15-30 minutes. Prioritise Sleep: Ensure you get 7-9 hours of sleep each night. Good sleep hygiene, such as a regular bedtime and limiting screen time before bed, can improve sleep quality. Take Vacations: Plan and take regular vacations to recharge. Even short getaways can significantly impact your mental and physical health. Listen to Your Body: Pay attention to signs of fatigue, stress, and burnout. If you feel overwhelmed, take a step back and rest, even if it's just for a few hours. Incorporate Wellness Activities: Engage in activities that promote relaxation and well-being, such as exercise, meditation, hobbies, or spending time in nature. Set Boundaries: Learn to say no and set boundaries to protect your time and energy. Avoid overcommitting and ensure you have time for rest and recovery. By proactively scheduling breaks and prioritising self-care, you can maintain your health, enhance productivity, and avoid inconvenient and disruptive forced breaks.

𝐒𝐭𝐫𝐞𝐬𝐬 𝐄𝐱𝐩𝐨𝐬𝐮𝐫𝐞 𝐓𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝐚𝐭 𝐭𝐡𝐞 𝟐𝟎𝟐𝟑 𝐑𝐮𝐠𝐛𝐲 𝐖𝐨𝐫𝐥𝐝 𝐂𝐮𝐩 In this video, South African Rugby Union (SA Rugby) head coach Rassie Erasmus walks around playing the French national anthem during training. This was in preparation for the quarter-final match against the FFR - Fédération Française de Rugby— during the Rugby World Cup France 2023. This was to prepare the players for the loud noise and the home crowd, and is a form of stress exposure training. 𝗪𝗵𝗮𝘁 𝗶𝘀 𝗦𝘁𝗿𝗲𝘀𝘀 𝗘𝘅𝗽𝗼𝘀𝘂𝗿𝗲 𝗧𝗿𝗮𝗶𝗻𝗶𝗻𝗴? According to Driskell et al. (2008), this form of training involves exposing individuals to demands that may be present in a given task setting: ✅Noise ✅ Threat ✅ Time pressure ✅ Fatigue ✅ Other environmental demands 𝗪𝗵𝗮𝘁 𝗗𝗼𝗲𝘀 𝗦𝘁𝗿𝗲𝘀𝘀 𝗘𝘅𝗽𝗼𝘀𝘂𝗿𝗲 𝗧𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝗜𝗻𝘃𝗼𝗹𝘃𝗲? Driskell and Johnston (1998) stated that this form of training involves 3 distinct phases: 1️⃣ 𝙀𝙣𝙝𝙖𝙣𝙘𝙞𝙣𝙜 𝙁𝙖𝙢𝙞𝙡𝙞𝙖𝙧𝙞𝙩𝙮 𝙒𝙞𝙩𝙝 𝙩𝙝𝙚 𝙏𝙖𝙨𝙠 𝙀𝙣𝙫𝙞𝙧𝙤𝙣𝙢𝙚𝙣𝙩 During this part of training, individuals are provided with information on what stress is, common symptoms that people can experience when experiencing stress, and the effects of stress on performance in a pressurised setting. We 2️⃣ 𝙄𝙢𝙥𝙖𝙧𝙩 𝙃𝙞𝙜𝙝-𝙋𝙚𝙧𝙛𝙤𝙧𝙢𝙖𝙣𝙘𝙚 𝙎𝙠𝙞𝙡𝙡𝙨 During Phase 2, individuals learn the skills that are required in the specific task setting (i.e., rugby match, military, law enforcement). 3️⃣ 𝙋𝙧𝙖𝙘𝙩𝙞𝙘𝙚 𝙎𝙠𝙞𝙡𝙡𝙨 𝙖𝙣𝙙 𝘽𝙪𝙞𝙡𝙙 𝘾𝙤𝙣𝙛𝙞𝙙𝙚𝙣𝙘𝙚 Practice should involve exposure to realistic conditions to build the confidence of individuals. This is what we can see in the video. The South African team are training under noisy conditions to enhance their confidence at performing under such conditions. 𝗗𝗼𝗲𝘀 𝗦𝘁𝗿𝗲𝘀𝘀 𝗘𝘅𝗽𝗼𝘀𝘂𝗿𝗲 𝗧𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝗪𝗼𝗿𝗸? Driskell et al. (2001) found that stress exposure training enhanced performance during stressful settings and reduced stress perceptions. The Federal Law Enforcement Training Center (2004) has also used stress exposure training to simulate stress among law enforcement officers and improve decision-making under stress (Norris & Wollert, 2011). 𝗪𝗵𝗮𝘁 𝗮𝗯𝗼𝘂𝘁 𝗖𝗼𝗽𝗶𝗻𝗴 𝗦𝗸𝗶𝗹𝗹𝘀? In addition to exposing individuals to demanding situations, I think it's very important to teach coping strategies that can be deployed and practised under stressful training conditions because we know that coping is associated with performance across many sports (Nicholls et al., 2016). That is, give athletes the tools to be able to cope when they are exposed to different demanding environments and allow them time to practice these coping strategies because we know it can take time for coping to develop and become more effective (Nicholls, 2007).

𝐖𝐡𝐨 𝐤𝐧𝐞𝐰 𝐝𝐨𝐢𝐧𝐠 𝐧𝐨𝐭𝐡𝐢𝐧𝐠 𝐜𝐨𝐮𝐥𝐝 𝐛𝐞 𝐬𝐨 𝐩𝐫𝐨𝐝𝐮𝐜𝐭𝐢𝐯𝐞? Imagine stepping out into the world with no headphones, no distractions—just you, your thoughts, and the environment around you. 𝐒𝐢𝐥𝐞𝐧𝐭 𝐰𝐚𝐥𝐤𝐢𝐧𝐠, also known as 𝐰𝐚𝐥𝐤𝐢𝐧𝐠 𝐦𝐞𝐝𝐢𝐭𝐚𝐭𝐢𝐨𝐧, is a fantastic way to clear your mind and connect with the present moment. It’s like hitting a reset button for your mind. Simple yet so powerful! The idea is to mute the mental chatter so you can really engage with your senses, surroundings, and the present moment. 𝐇𝐞𝐫𝐞’𝐬 𝐡𝐨𝐰 𝐲𝐨𝐮 𝐜𝐚𝐧 𝐠𝐞𝐭 𝐬𝐭𝐚𝐫𝐭𝐞𝐝: 🔹𝐅𝐢𝐧𝐝 𝐚 𝐐𝐮𝐢𝐞𝐭 𝐏𝐚𝐭𝐡: Choose a peaceful route where you won't be disturbed. It could be a park, a quiet neighborhood, or even your backyard. 🔹𝐒𝐞𝐭 𝐚𝐧 𝐈𝐧𝐭𝐞𝐧𝐭𝐢𝐨𝐧: Before you start, take a moment to set an intention. It could be something like "I will focus on my breath" or "I will observe my surroundings." 🔹𝐖𝐚𝐥𝐤 𝐒𝐥𝐨𝐰𝐥𝐲: This isn't about getting from point A to point B. Walk at a leisurely pace, allowing yourself to notice the little things—a flower blooming, the sound of birds, the feel of the ground beneath your feet. It's about the journey, not the destination. 🔹𝐄𝐧𝐠𝐚𝐠𝐞 𝐘𝐨𝐮𝐫 𝐒𝐞𝐧𝐬𝐞𝐬: As you walk, tune into your senses. What do you see? What do you hear? How does the air feel against your skin? Let these sensations anchor you in the present. 🔹𝐁𝐫𝐞𝐚𝐭𝐡𝐞: Pay attention to your breathing. Notice the rhythm of your breath as you inhale and exhale. This simple focus can help calm your mind and deepen your sense of presence. 🔹𝐋𝐞𝐭 𝐓𝐡𝐨𝐮𝐠𝐡𝐭𝐬 𝐏𝐚𝐬𝐬: If your mind starts to wander, gently bring it back to the present moment.Think of your thoughts as pop-up ads—close them and get back to the main content. Despite my busy schedule, I always manage to sneak in some silent walking. It's my way of hitting pause and finding peace in the midst of everything going on, my strategy for sanity amidst the hustle and bustle:) What's your way of hitting pause? #life #productivity #gratitude #meditation #mentalhealth

Ever made a regrettable decision simply because you were mentally drained? You’re not alone! Mental #fatigue doesn’t just make us feel drained—it reshapes the way we think, prioritize, and choose. What happens in the brain when we’re mentally worn out? Most of us assume the #brain just runs out of energy, but recent research suggests something different. It found that mental fatigue increases the cost of exerting #CognitiveControl—a brain function that helps us focus, resist distractions, and make thoughtful decisions. In this experiment, participants were asked to perform either challenging or simple mental tasks throughout the day. After each round, they made decisions between easy, low-reward options or harder, high-reward ones. This cycle repeated five times over a 6.25 hour period!! They found: 👉 Initially, both groups made similar choices. But over time, participants doing tougher tasks shifted their preferences to easier, low-reward options. This suggests that cognitive fatigue does not just reduce overall performance but increases the perceived cost of cognitive effort, leading to a shift in preferences towards choices that are less demanding. 👉 At the end of the day, a region of the brain associated with cognitive control called the “lateral prefrontal cortex” showed higher concentrations of the chemical glutamate for the participants doing the mentally demanding task, similar to that seen in chronic stress. This increase makes cognitive control harder to perform and may explain why the participants favoured low-cost, low-reward options later in the day. 👉 The change in glutamate levels was not found in the visual cortex, a brain region involved in the task but not typically associated with cognitive control. This finding suggests that the brain changes are localised to the regions needed for cognitive control rather than a result of overall fatigue or loss of energy. Interestingly, when asked about their fatigue at the end of the day, both groups reported the same levels even though only one group was making poorer decisions. In other words, people’s conscious perception of their mental fatigue was not a good indicator of their ability to make good economic decisions. What does this mean? 👉 Take Breaks. Your brain uses rest to clear waste products including glutamate, so taking breaks can help manage the mental fatigue that impairs cognitive control. 👉 Reduce Cognitive Load. Constant task switching, intense problem solving and even learning new skills can all be cognitively demanding. Try to reduce the demand on your cognitive control system by interspersing less demanding tasks. 👉 Avoid time pressure. If you’ve had a mentally demanding time, give yourself additional time before making important decisions. This research raises big questions: How can workplaces design environments to reduce cognitive fatigue? What could this mean for productivity? What strategies do you use to stay mentally sharp during demanding days?

Most team meetings are just report-outs dressed as collaboration. Someone walks through a 20-slide deck, a few people nod, a few multitask, and then the real feedback comes later via Slack messages, hallway conversations, or not at all. By the time the truth surfaces, it’s often too late to help. That’s why I’ve become such a champion of one of our most powerful High Return Practices: Stress Testing. Stress Testing is how world-class teams pressure-test big ideas before they hit the real world. It replaces “sit and listen” with “see something, say something” in a way that’s safe, structured, and supportive. Here’s how it works: Step 1: A team member presents their project in just one slide. What’s been achieved so far? Where are they struggling? What’s planned next? Step 2: The team’s job is to actively challenge that. Step 3: In groups of three, team members discuss: What challenges or risks do we see? What innovations or advice can we offer? What support can we give to help this succeed? Step 4: Feedback is documented in a shared space. Not anonymous, not vague but actionable and respectful. Step 5: The presenter closes with one of three responses: Yes, I’ll act on this. No, here’s why not. Maybe, we need to explore it more. That simple follow-through keeps trust intact and ensures no one feels steamrolled. Stress Testing invites everyone into shared accountability and helps the whole team see blind spots before they become roadblocks. And the best part is it doesn’t take hours. You can run a full stress test in 20 minutes and walk away with more clarity, more momentum, and more ownership than most teams get in a week.

The leadership decision that changed everything for me? Learning to pause before deciding. Research shows leaders make up to 35,000 decisions daily. Your brain wasn't designed for this volume. But it can be trained. I see this especially with women leaders - pressured to decide quickly to prove competence. The cost? McKinsey found executives waste 37% of resources on poor choices made under pressure. When I work with senior women leaders, we start with one truth: Your brain on autopilot isn't your best leadership asset. Here's what happens when you bring mindfulness to your decisions: 1. Mental Noise Quiets Down → The constant chatter in your head calms → You hear yourself think clearly → The signals that matter become obvious → One healthcare executive told me: "I finally stopped second-guessing every choice" 2. Emotional Wisdom Grows → You notice feelings without being controlled by them → You respond rather than react → Your decisions come from clarity, not fear → A tech leader in our program reported: "I stopped making decisions from a place of proving myself" 3. Intuition Becomes Reliable → Your body's wisdom becomes accessible → You detect subtle signals others miss → Research shows mindful leaders make 29% more accurate intuitive judgments → A finance VP shared: "I can now tell the difference between fear and genuine caution" 4. Stress No Longer Drives Choices → Pressure doesn't cloud your thinking → You stay composed when stakes are high → Your team feels your steadiness → As one client put it: "My team now brings me real issues, not sanitized versions" Have you noticed how your best decisions rarely come when you're rushed or pressured? The women I coach aren't learning to decide slowly. They're learning to decide consciously. Try these practices: 1. Before high-stakes meetings, take three conscious breaths 2. Create a "decision journal" noting your state of mind when deciding 3. Schedule 10 minutes of quiet reflection before making important choices Your greatest leadership asset isn't your strategy. It's the quality of your presence in the moment of choice. What important decision are you facing that deserves your full presence? 📚 Explore practical decision frameworks in my book - The Conscious Choice 🔔 Follow Bhavna Toor for more research-backed wisdom on leading consciously 💬 DM me to learn how our leadership programs help women leaders make conscious choices that transform their impact

The one secret to building resilient teams (and it's not what you think) In all my years of working with teams, I've discovered there's one factor that separates resilient teams from those that crumble under pressure. It's not better processes, more resources, or even great technical skills. It's belonging - which leads to having each others back. Our need for belonging isn't just a nice-to-have—it's hardwired into our DNA. Thousands of years ago, our ancestors survived by working together as tribes. They needed each other for physical safety, to ward off predators and threats that no individual could face alone. Luckily we don't face saber-toothed tigers in modern workplaces, however the psychological risks are just as real. Isolation, disconnection, and feeling like an outsider can be devastating to both individual performance and team resilience. This simple truth is that we are much stronger together than by ourselves. To build genuine belonging within your team, ask these three questions: ✔️"Am I okay?" This is about self-awareness and self care. Are you bringing your best self to the team? Are you managing your own stress and emotional state? ✔️"Are we okay?" This focuses on the collective health of the team. Are we communicating effectively? Are we supporting each other through challenges? Do we have a shared future? ✔️"Are you okay?" This is about care for those who maybe struggling. Are you checking in with your teammates? Are there changes in mood, behaviour? Are you listening with empathy? If relevant, are you encouraging help seeking? Here's the critical part: if you don't like the answer to any of these questions, don't just accept it. Ask yourself what you can do about it. Maybe "I'm not okay" means you need to set better boundaries or ask for help. Perhaps "we're not okay" signals a need for a team reset conversation. And if someone else isn't okay, it might be time to offer support or escalate to leadership. Building resilient teams isn't about having all the answers or never facing challenges. It's about creating an environment where people feel they truly belong—where they know they're valued, supported, and stronger together than apart. Feeling we belong, and have each other's back is the #1 predictor of a resilient team

As a leader, developing team resilience has become a critical component to success in today's world. Stress, overwhelm, and anxiety are like the unseen anchors dragging a team's performance down. These factors don't just impact individuals; they ripple through the entire team dynamic, creating a downward cycle that's hard to break without deliberate intervention. Having developed high performing teams over the past 31 years, here are the six symptons I've found in teams that are struggling to perform and lacking resilience: 1. Cognitive Overload: When team members are stressed or overwhelmed, their cognitive functions are impaired. Decision-making slows, creativity takes a hit, and problem-solving becomes less effective. 2. Communication Breakdowns: Anxiety can lead to miscommunication. People might become less clear or concise in their interactions, misunderstandings can proliferate, and the flow of information gets choppy. This creates a breeding ground for mistakes and frustration. 3. Reduced Collaboration: When individuals are overwhelmed, they might retreat into their own tasks to cope, reducing collaboration. The team spirit weakens, and the collective intelligence that comes from diverse viewpoints is lost. It’s like having a rowing team where everyone is paddling at their own pace and direction. 4. Lower Morale: Persistent stress and anxiety drain energy and enthusiasm. Team members may become disengaged, lose their sense of purpose, and start dreading work. This isn't just about feeling low; it directly impacts productivity and the quality of work. 5. Health Issues: Chronic stress can lead to serious health problems, from burnout to physical illnesses. When team members are frequently sick or feeling unwell, absenteeism rises, and even when present, their effectiveness is compromised. 6. Impaired Innovation: Stress narrows focus to immediate survival, hindering the ability to think long-term or outside the box. Teams under pressure tend to stick to the known and safe, rather than exploring new ideas or strategies. Innovation stalls when fear of failure outweighs the excitement of possibility. As leaders we need to recognise these factors and take action. Better still we need to develop Team Resilience so we never get these symptoms! To achieve this it requires a deliberate intervention by you to provide the required resilience framework, to develop resilience skills, to provide a range of simple to use tools, and to develop the right mindsets for today's world. Thankfully we have developed a tried, tested, and proven approach to develop Team Resilience. It's a focussed 90 day virtual, or face to face if preferred, team journey which helps build the team too! I've attached the outline of our approach and if you like what you see, message me and we can explore more.

Q4 is where careers are made... and health quietly collapses. Working 55+ hours a week raises stroke risk by 35% and heart disease by 17% (WHO, 2021). Many of you reading this are doing 80+. The goal isn’t to slow down but to survive the pace without paying the price. Here’s your evidence-based Q4 survival plan; the same I share with execs running at 120% capacity. 𝟭. 𝗦𝗹𝗲𝗲𝗽 𝗶𝘀 𝘆𝗼𝘂𝗿 𝗯𝗲𝘀𝘁 𝗽𝗲𝗿𝗳𝗼𝗿𝗺𝗮𝗻𝗰𝗲 𝗱𝗿𝘂𝗴. 55% of executives don’t get enough. Each 45 minutes of lost sleep cuts cognitive control by ~10%. Target: 6–7 hours minimum nightly + a 20-minute nap after lunch. Optimize: cool room (18–20°C), same wake time daily, no screens 90 min before bed. 𝟮. 𝗙𝘂𝗲𝗹 𝗽𝗲𝗿𝗳𝗼𝗿𝗺𝗮𝗻𝗰𝗲, 𝗻𝗼𝘁 𝗳𝗮𝘁𝗶𝗴𝘂𝗲. Long days = glucose chaos. Eat every 3–4 hours to stabilize energy. Focus on protein + healthy fats. Avoid simple carbs. Hydrate: at least 2.5–3L daily. Mild dehydration kills focus faster than caffeine fixes it. 𝟯. 𝗠𝗼𝘃𝗲 𝗳𝗮𝘀𝘁, 𝗿𝗲𝗰𝗼𝘃𝗲𝗿 𝗳𝗮𝘀𝘁𝗲𝗿. 20–30 minutes of training a day: short, intense, and consistent beats heroic once-a-week efforts. Micro-move: walk during calls, do air squats between meetings. Weekend rule: recharge with longer outdoor sessions. 𝟰. 𝗠𝗮𝗻𝗮𝗴𝗲 𝗽𝗿𝗲𝘀𝘀𝘂𝗿𝗲 𝗹𝗶𝗸𝗲 𝗮 𝗽𝗿𝗼. Breathing resets your nervous system faster than any pill. Try box breathing (4-4-4-4) or the 4-7-8 method between calls. Schedule micro-breaks every 90 minutes to prevent burnout buildup. Protect the final 30 minutes of your day: no screens, no Slack, no stimulation. 𝟱. 𝗧𝗿𝗮𝗰𝗸 𝗿𝗲𝗰𝗼𝘃𝗲𝗿𝘆, 𝗻𝗼𝘁 𝗷𝘂𝘀𝘁 𝗽𝗲𝗿𝗳𝗼𝗿𝗺𝗮𝗻𝗰𝗲. Use HRV (Whoop, Garmin, Oura) as your early stress indicator. If your HRV tanks 3 days in a row, it’s not a badge of honor... it’s a warning. 𝟲. 𝗕𝗼𝗻𝘂𝘀: 𝘁𝗵𝗲 𝗲𝘅𝗲𝗰𝘂𝘁𝗶𝘃𝗲 𝘀𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁 𝘀𝘁𝗮𝗰𝗸 (𝗽𝗿𝗼𝘃𝗲𝗻 𝗯𝘆 𝗱𝗮𝘁𝗮, 𝗻𝗼𝘁 𝗵𝘆𝗽𝗲). Creatine: 5g daily – brain + muscle ATP buffer. Magnesium glycinate: 200–400mg – sleep and stress regulation. Omega-3s: 1–2g EPA/DHA – anti-inflammatory shield. Ashwagandha: 300–600mg – lowers cortisol. The truth? You can’t “outwork” biology. But you can design a system to sustain performance under pressure. Start small. Pick one pillar (sleep, movement, or nutrition) and lock it in for the next 30 days. Consistency beats optimization every single time. Q4 starts now. Don’t just deliver results. Outlast the chaos. Read the full framework in my newsletter the Upward ARC. Link in bio. #UpwardARC

These 3 work blocks have changed my life! 👇 As an agency owner, it's easy to feel overwhelmed by the sheer volume of tasks that demand attention every day. From managing sales, operations, and administrative duties to developing strategies and creating content, the to-do list often seems endless. This constant juggling act can quickly lead to burnout if not managed effectively. I used to struggle with this until I discovered the power of time blocking—a technique that has significantly transformed the way I work. 💫 By dividing my day into specific blocks of time, I’ve been able to focus more effectively, reduce stress, and increase productivity. [1] Strategic Blocks: These are the most critical parts of my schedule. I allocate 3-4 hours for strategic blocks, usually at the beginning of the week. During these blocks, I focus on high-level strategy work, such as long-term planning, business development, and innovation. Research shows that working in focused time blocks can increase productivity by up to 80% because it minimizes distractions and allows for deep work (Cal Newport, Deep Work). [2] Buffer Blocks: Buffer blocks are shorter, typically around 1 hour per task, and are reserved for day-to-day operations and lower-level tasks. This includes responding to emails, attending meetings, and managing team communications. By grouping these tasks into dedicated time slots, I avoid the constant context switching that can reduce productivity by up to 40% (American Psychological Association). 3. Breakout Blocks: Breakout blocks are my secret weapon against burnout. Scheduled once a week for 2-3 hours, these blocks are designed to give me mental free time. Whether it's taking a walk, reading, or simply relaxing, this time is crucial for recharging. Studies suggest that taking regular breaks can improve mental clarity and creativity, reducing the likelihood of burnout (Harvard Business Review). By structuring my time into these blocks, I’ve been able to stay focused on what truly matters, maintain a healthy work-life balance, and prevent burnout. Time blocking has been a game-changer for my productivity and well-being, and I highly recommend it to anyone struggling with an overwhelming schedule. ⏱ #timemanagement