The Real Cost of Stress

Today, let's talk about the real cost of stress.

In the past six months, I’ve spoken with several senior leaders and entrepreneurs who wear stress as a badge of honour. They proudly talk about their overcommitted schedules and relentless pace, even as they face serious symptoms like burnout, heart palpitations, and, in one case, a suspected heart attack. Yet, despite these warnings, many of them are hesitant to change their work habits.

This is part of a larger cultural issue that glorifies the overworked executive and the always "on" entrepreneur. But at what cost? We must seriously consider what this mindset means for our health, relationships and leadership effectiveness.

Stress isn’t a sign of dedication—it’s a serious health risk that undermines our well-being and performance.

The Real Cost of Stress

The World Health Organization (WHO) states that non-communicable diseases, such as heart disease, stroke, and diabetes, are the leading causes of death worldwide, with stress being a key contributor.

Chronic stress raises blood pressure, weakens the immune system and can alter brain function, leading to anxiety, depression and burnout.

Good Stress vs. Bad Stress

It’s important to differentiate between good stress and bad stress. Good stress can motivate us, sharpen our focus and enhance performance - like the adrenaline rush before a big presentation. This type of stress is short-lived and can be beneficial in small doses.

However, when stress becomes chronic – lasting weeks, months, or even years – it turns into bad stress. This can lead to serious health issues, including heart disease, anxiety and a weakened immune system. If you're constantly overwhelmed and experiencing symptoms like insomnia, fatigue, or headaches, you may be dealing with chronic stress.

How to Know If You're Seriously Stressed

Here are some signs that you may be experiencing unhealthy levels of stress:

• Physical Symptoms: Frequent headaches, muscle tension, digestive issues, or heart palpitations.

• Emotional Signs: Feeling anxious, irritable, or depressed.

• Behavioural Changes: Increased reliance on alcohol, smoking, or other substances.

• Cognitive Impairment: Trouble focusing, making decisions, or constant worry.

If any of these are familiar, it might be time to evaluate your stress levels and consider the toll it’s taking on your body and mind.

What to Do About It

To manage stress effectively, try these practical steps:

1. Take Effective Breaks

• Micro-Breaks: Schedule 5-minute breaks every hour to stretch, walk, or breathe deeply. Use a timer to make it routine.

• Digital Detox: Avoid emails and social media during breaks. Instead, read, listen to music, practice mindfulness or go outside.

• Use Your Leave: Take regular time off and fully disconnect. Inform your team in advance and avoid checking in.

2. Engage with Nature

• Get Outdoors: Spend at least 20 minutes outdoors daily to reconnect with nature.

• Forest Bathing: Immerse yourself in nature by slowly walking through a forest or wood, focusing on your senses.

• Bring Nature Indoors: Add plants to your workspace or home to reduce stress and improve air quality.

3. Practice Mindfulness and Meditation

• Practice Daily: Begin with 5 minutes of meditation daily, gradually increasing the duration. Use apps like Headspace or Calm for guidance.

• Mindful Moments: Incorporate mindfulness into daily activities, such as eating or walking.

• Deep Breathing: Practice techniques like 4-7-8 breathing to calm your nervous system.

4. Stay Physically Active

• Find Enjoyable Activities: Choose activities you enjoy, like dancing or yoga, and aim for 30 minutes daily.

• Move Throughout the Day: Use a standing desk, take the stairs, or walk during calls to stay active.

• Stretch Regularly: Practice stretches or yoga poses to relieve tension, especially in the neck, shoulders, and back.

5. Manage Your Commitments

• Time Audit: Review your weekly schedule to identify tasks to delegate or eliminate, freeing time for self-care.

• Set Boundaries: Learn to say no to additional tasks that may overwhelm you.

• Focus on High-Impact Tasks: Prioritise important tasks and delegate less critical ones.

6. Seek Professional Support

• Therapy or Coaching: Consider professional support to develop stress management strategies and navigate leadership pressures.

7. Nourish Your Body and Mind

• Eat Well: Maintain a balanced diet with whole foods and avoid excessive caffeine and sugar.

• Stay Hydrated: Drink enough water throughout the day, UK guidelines suggest 1.2 litres (6 - 8 glasses).

• Prioritise Sleep: Ensure 7-9 hours of quality sleep with a calming bedtime routine.

_{Please note: I’m not a medical professional. If you’re experiencing severe stress symptoms or worried about your health, please consult your doctor.}

Closing Thoughts

It’s time to stop glorifying stress and start taking meaningful steps to manage it.

Your health is your greatest asset. By taking care of yourself, you’re not only improving your quality of life but also setting a positive example for those around you.

Implement these strategies not just as a quick fix, but as ongoing practices. Your future self will thank you.

Until next time, Kaley

PS. I specialise in helping senior leaders and entrepreneurs tackle stress and overwhelm. Click here to find out more and book a free 45-minute consultation with me.