“One of my biggest lessons over the last 18 months has been the benefit of remaining calm at work when things get stressful,” I told my friend over coffee recently. “I’ve noticed that when I stay calm, others do too, and that helps us engage better, collaborate more fully, and solve problems more efficiently.”

My friend agreed and said, “I’ve also noticed the opposite is true, that those people who are quick to react and escalate often create duplication of effort, jump to solutions, and can impact relationships.”

“100%”

“But it’s hard,” she said, “how do you stay calm? Sometimes I have to turn off my camera on virtual calls as I can’t stop rolling my eyes.”

I couldn’t answer her straight away because, like other important ways of working and living, there’s no one answer to the problem of staying calm at work, particularly when the problem lists are long, demands are competing, and people are challenging.

After a few weeks of reflection, I came up with the following list:

1. Change your body to change your mind: When I start feeling stressed, I notice my shoulders rise, my heart rate increase, and heat coming to my face. Generally, my body folds in on itself, and I make myself smaller.
   
   When I catch myself feeling stressed, I remind myself to take a deep breath, pull my shoulders back and down, take up more space physically, and smile.
   
   The brain and body are closely interconnected. Physical sensations and body posture can influence your emotional state and vice versa. This concept is known as embodied cognition.
   
   Taking a deep breath has been scientifically shown to activate the body’s parasympathetic nervous system, often referred to as the “rest and digest” system. This system counteracts the stress response (the sympathetic nervous system) and promotes relaxation.
   
   Correcting your shoulder posture by pulling them back and down can help reduce muscle tension and alleviate the physical symptoms of stress.  
   
   Expanding your physical presence can be empowering and may counteract the tendency to fold inward when stressed. It can signal to your brain that you’re in control and confident, which can help reduce stress.
   
   The act of smiling, even if it’s forced initially, can trigger the release of endorphins (feel-good hormones) in the brain. This can improve your mood and reduce stress.
   
   
2. Prioritize Realistic Self-Care: I believe that what happens outside of the room helps me remain calm and centred in the room. Moreover, I believe that looking after my sleep, exercise, stretching, mindfulness, and mental health makes me a better leader. This year, when I worked on a large complex and demanding technology program, I made sure I got regular exercise by having accountability partners. I prioritized sleep by blocking out my diary each morning, allowing myself to sleep in if I needed to. I also gave myself grace. If I was tired, I didn’t push myself to work out and took rest. Or, I’d lift slightly lighter weights or take a yin yoga class rather than something more strenuous.
   
   Prioritizing self-care, including adequate sleep, regular exercise, stretching, mindfulness, and mental health practices, has a strong scientific basis for improving leadership abilities and maintaining composure in demanding work situations. Sleep supports cognitive function and emotional regulation, while exercise releases mood-enhancing neurotransmitters and reduces stress. Stretching and mindfulness practices alleviate physical discomfort and help regulate emotions. Prioritizing mental health fosters emotional resilience, leading to better stress management.
   
   
3. Focus on Facts, Options, and Impact: When the “you-know-what” hits the fan, I like to focus on facts. In the extended team I’ve been a part of for the last year, we were methodical and thorough. First, we’d identify the problem, and make sure we’re clear on the severity of the issue and the priority of resolving it. Once we’re all clear on the problem we need to solve, we talk through options. I always try to identify at least three options. 
   
   Then, we talk through the impacts of the solutions we’ve identified to help us decide on the best approach. Finally, we agree on who will be accountable for each part of the solution and who we need to consult with and inform. This approach reduces anxiety and encourages practical problem-solving.
   
   Focusing on facts, options, and pragmatic impact as a strategy to stay calm in challenging situations is grounded in cognitive and psychological principles. By emphasizing rational thinking and problem-solving, this approach engages the brain’s prefrontal cortex to enhance cognitive clarity. It encourages cognitive flexibility, enabling the generation of multiple solutions and reducing emotional reactivity. Discussing potential impacts and involving a team in decision-making promotes collaboration and accountability while fostering psychological safety, ultimately leading to a more composed and effective approach to problem-solving. This method aligns with principles of cognitive science and psychology, helping individuals and teams manage stress and address challenges with a clear and practical mindset.
   
   
4. Recognize the Humanity in Others: I learned some time ago that if I created a great experience for those I was working with, we were more likely to develop productive partnerships. Remember that everyone is human, including yourself. Understand that mistakes happen, and people have their limitations. A pragmatic approach to human interactions can lead to more positive outcomes.
   
   The science behind recognising the humanity in others is deeply rooted in our brain’s mirror neuron system, which enables us to empathize and connect with fellow humans. By treating colleagues with empathy and respect, we activate these mirror neurons, fostering understanding and positive social interactions. This, in turn, contributes to the creation of a psychologically safe work environment, where individuals feel comfortable expressing themselves and taking risks without fear of judgment. Moreover, acknowledging the human qualities of those we work with aligns with principles of emotional intelligence, enhancing communication, teamwork, and conflict resolution. Ultimately, by recognizing the humanity in others, we not only create a more harmonious and productive workplace but also facilitate better outcomes and job satisfaction for everyone involved.
   
   
5. Take care of your health: Every year, I have a thorough check-up. I also believe in alternative medicine and have benefited from modalities which include acupuncture, herbs, massage, physiotherapy, osteopathy, and naturopathy. These check-ups allow for early detection of potential health issues and the implementation of timely interventions. Regular medical assessments help monitor vital signs, detect risk factors, and identify any emerging health conditions, ensuring that you are proactively managing your health. Techniques like acupuncture and naturopathy aim to restore balance and harmony within the body, which can have positive effects on mental health and stress reduction.

Staying calm at work, especially during challenging times, is a valuable skill that can enhance collaboration, problem-solving, and overall well-being. The strategies discussed, such as using your body to influence your mind, prioritizing self-care, focusing on facts and pragmatic impact, recognizing the humanity in others, and taking care of your health, offer practical ways to maintain composure and navigate work-related stress. 

A note on accessibility: It’s important to note that not everyone may have the same abilities, resources or time available for self-care. If you’re looking for more accessible options, consider incorporating short mindfulness exercises into your daily routine, taking short walks during breaks, or seeking low-cost or free community wellness programs. Every small step you take toward self-care can make a meaningful difference in your well-being and your ability to stay calm at work.

Keep moving forward,

Cholena xoxo