STRESS MANAGEMENT IDEAS FOR BUSY PROFESSIONALS

This is like a concluding part of my last two write-ups; a studied attempt to encourage us all to be more deliberate about our health. Stress-induced problems seem to be on the menu of everybody in this part of the world and if I get a naira note every time I hear the word STRESS in association with the health issues of top executives, I would be a very wealthy man. In today’s fast-paced, competitive environment, entrepreneurs and top corporate executives face a multitude of stressors. Whether it’s the daily pressures of managing large teams, meeting tight deadlines, navigating regulatory challenges or just striving to stay ahead in industries that are constantly evolving, stress has become an inescapable part of the executive lifestyle. Of course, unmanaged stress can have serious consequences on health, decision-making and overall leadership performance.

In Africa, where the business landscape is unique and often unpredictable, managing stress is not just about survival, it’s about thriving in your leadership role and having a life. It is important therefore to constantly keep at the fore burners a good knowledge of effective stress management techniques tailored specifically to busy professionals to help you lead with confidence, clarity, balance and resilience.

Let’s explore these ideas:

Understand the Causes of Stress

The first step in managing stress is to identify its source. Let’s look at four very common causes.

Economic Uncertainty is one of the key sources of stress. The business environment in many African countries can be volatile due to fluctuating currencies, political instability and other regional factors. Trying to keep abreast of these changes, while maintaining a leadership position in the marketplace, can be quite daunting and can trigger stress.

The very next major cause of stress is the joggle to balance work demands and family demands. As is known, one side must take the bullet for the other and most executives get stressed out trying to balance work life and still maintain an appreciable family and social life.

Thirdly, the constant need to perform, to keep exceptional results rolling in and to maintain leadership position can put quite a strain on an executive.

Lastly, where business growth and success depend on the executive’s ability to learn a new language, business culture or navigate through a hostile environment, stress is inevitable.

Identifying these stressors is critical to addressing them effectively.

Prioritize your well-being

There’s a lot being said these days about mental well-being and that is because we often take it for granted. Despite the joke about mental health, it is important for the busy executive to prioritize physical and mental well-being; the truth is that the job will definitely be set aside if there is any breakdown in health. Here are some strategies I use for self care:

Regular Exercise: Physical activity is one of the best ways to relieve stress. Even for busy executives, incorporating exercises into your routine is possible and necessary. Morning jogs, a few laps in the swimming pool, yoga sessions and, brief stretches in your office between meetings can all make a difference. Many executives now get the services of fitness trainers who offer home service or they join exclusive health clubs that cater to professionals with tight schedules.

Healthy Eating: Maintaining a balanced diet supports physical health and sharpens mental perception. Although business luncheons and late-night dinners are common, executives should opt for nutritious foods rich in antioxidants, proteins and omega-3 fatty acids that boost brain function and reduce anxiety.

Adequate Sleep: Sleep deprivation is a major contributor to stress. The recommended hours of sleep in a day are about seven to eight hours. Stay as close to that as you can. Quality sleep each night is crucial for mental clarity. You can try avoiding late-night screens as a sure way to cut off distractions while in bed.

Meditation: Meditation helps in grounding the mind, reducing anxiety, and improving focus. There are coaches and even apps that can recommend and help you develop anxiety-reducing habits.

Delegate and delegate

One of the leading causes of stress for top executives is falling for the need to be involved in every aspect of the business. This often results in micromanagement and overburdening oneself with responsibilities that can be delegated. Train your teams and trust them to manage tasks within their level of competence. This allows you to focus on high-level strategies. Develop a culture of accountability, where team members take ownership of their roles and are motivated to contribute effectively.

Leverage on available technology to streamline your personal oversight functions; project management tools like Asana, Trello or Slack help you to delegate tasks efficiently, monitor progress without micromanaging or being constantly updated in person.

Time Management and Prioritization

For many executives, time is the most valuable resource. Being able to manage time effectively can significantly reduce stress levels. Again there are decision-making tools that can be helpful in prioritizing tasks based on urgency and importance. The executives can then focus on what truly matters while delegating or eliminating the rest. Another powerful technique is time blocking, where executives allocate specific blocks of time for deep work, meetings, and personal activities. This not only improves productivity but also ensures that essential non-work activities, such as exercise or family time, are given equal importance.

Lastly on this, practice saying NO. When your hands are full, learn to turn down that next meeting or project. It is not every new opportunity that you must jump on. When your finger is in every pie, you lose focus and invite stress. Protecting your time allows you to concentrate on tasks that align with your goals.

Build up a Reliable Support System

Every successful person needs a support system made up of persons that encourage, steer and cheer him/her on. This group helps to provide direction when you have challenges. They can reduce the stress by showing alternative solutions that you can explore or putting you in touch with contacts that can help you. You have to build up your own support system consisting personal networks, mentors, colleagues and professional coaches. Joining professional networks or industry associations can provide a platform to share concerns, solutions, and coping strategies with peers. Family members can be key players in the support system as well.

Manage Expectations

One of the primary sources of stress for top executives is the unrealistic expectations placed upon them, both by others and themselves. Managing these expectations is crucial to reducing pressure and maintaining a healthy work-life balance. Set realistic goals. Great ambition and burning drive are essential for success, but unrealistic goals can only lead to frustration and burnout. Break larger goals into smaller more manageable tasks and celebrate incremental wins. This not only keeps stress at bay but also keeps motivation high.

Set Boundaries

Executives should set clear boundaries between work and personal life. It is crucial to establish when work ends and personal time begins. For example, designate certain hours of the day or days of the week as strictly personal and communicate these boundaries to your team. Don’t be tethered to your tech devices 24/7. Set time aside to completely disconnect from emails, social media and work-related communication; this is vital to replenishing mental energy. You can designate weekends or specific hours in the evening as no-phone zones, allowing for complete relaxation. You can also have your personal assistant sift through your business calls/texts/mails and alert you only when absolutely necessary.

In conclusion, by understanding the root causes of stress, prioritizing self-care, leveraging team support, and being mindful about expectations, executives can reduce stress and lead with resilience and clarity.

The key is to develop sustainable habits that balance personal well-being with professional demands, ensuring long-term success in both personal and corporate life.

Stay mindful! Cheers!

Fatherhood with Ibe

HOW FAR IS TOO FAR? (Part 1)

The early morning light filtered through the drawn blind of the windows of my study, casting a warm, golden hue across the room. It was a Sunday, and for me, early Sunday mornings are for meditation and reflection before the rest of the family wakens and it is time to get ready for early morning mass. Life, with all its twists and turns, has taught me the value of these quiet moments. They are the rare moments when I can truly think, unencumbered by the demands of others.

My thoughts drifted to Tai, a young man I had mentored for years. He had come into my life like a younger brother, eager to learn and full of promise. I watched him grow, not just in his career, but as a person. When he married May, a woman of grace and intelligence, I couldn’t have been prouder. Their union was one I often pointed to as an example of what a good marriage should be; built on mutual respect, love, and understanding.

But as with all things, time had revealed the cracks that had formed beneath the surface. Tai and May had decided to wait awhile before starting a family, a decision that made sense at the time because they were both at pivotal periods in their careers. But when one year stretched into five and then six years, it became clear there was more to the waiting and that a problem had set in. The jolly couple started looking drawn and drained. I noticed the changes in Tai – the restlessness in his eyes, the way his tone shifted when he spoke of May, the frustration that clouded his usually calm demeanour. It was as though the hope and joy that had defined their relationship were slowly withering away.

And then, the inevitable happened. The strain became too much to bear and hide and the cracks widened into a chasm that neither Tai nor May could bridge. Tai’s relatives, especially his twin sister Kenny, sensing the tension, began to meddle. They disrespected May in her own home, belittled her, and Tai, foolishly and blindly, allowed it.

A few times, May had spoken to me about the callous treatment she was getting from Tai’s relatives. I promised to talk with Tai and I did but I knew from his first words that although he didn’t ask his sister and brothers to make May miserable, he was actually giving a tacit encouragement through his silence. He told me that his siblings hadn’t really done anything terrible, that they were just concerned because they did not want him to die childless. Of course, I cautioned him and reminded him about all the virtues he had told me that he found in his wife. He had promised to do better but that obviously did not happen.

The last straw was when he questioned May’s morals and called her a barren woman and a leech, words that cut deeper than any knife. I couldn’t believe it when I first heard. How could the Tai I knew, the man I had mentored and watched grow, have become someone who would say such horrible words to the woman he loved?

May packed out of the house and I didn’t blame her. I know that she had tried to make it work, even resigning from her job to focus on building a family. Tai’s words and actions had broken something in May that could not easily be repaired. After she packed out, I tried to mediate, to bring them back together, but the wounds were too fresh, too deep. Neither was willing to yield, their anger was a wall that even I couldn’t breach.

Months passed. Tai drifted in and out of short-lived relationships, none of which brought him any closer to the peace he sought, nor gave him the child he desired. I kept my distance, unsure of how to help him, or if I even wanted to. The things he had said to May weighed heavily on my mind. How could I guide him when I wasn’t sure I could forgive him myself?

Then, one quiet Tuesday, I saw a WhatsApp message from Tai telling me that he had sent me an email and urging me to please read it. As I held my phone in my hand, I hesitated, uncertain if I wanted to read what he had written. But curiosity, and perhaps a sense of obligation, won.

I clicked on my email and opened his message. It was a letter.

(To be continued)