Staying Calm at Work
When faced with an urgent demand, an unexpected crisis, or a volatile employee, successful leaders instinctively know that if they appear calm, the people around them can calm down as well. Here's some ways to maintain and cultivate calm in difficult times:
Take a deep breath.
Babies do it naturally. Adults do it when asleep. Unfortunately we lose this natural relaxation response when stressed, and our breathing becomes shallow and flat. The next time you find yourself in a tense encounter, simply take one or two slow deep breaths. Place your hand on your abdomen to feel the breath going in and out. You'll find the old adage, "take a breath," truly helps.
Take some time and distance
When overwhelmed, a physiological reaction called "flooding" takes place. Your heart rate begins to soar, to pump adrenaline and to trigger "fight or flight" reactions. Give yourself the chance to separate your immediate emotions from the situation at hand. Keep in mind a few simple phrases for such times: "Can I get back to you about this? I'm not able to respond right now." "Give me a moment. I'll be back." If necessary, excuse yourself for a time in order to regain your equilibrium.
Use Common Sense(s)
As a leader, you want to take measured action rather than to reactive impulsively. Upsetting emotions often are linked to feelings associated with threat. To control your anxiety or fear, pay attention to the physical setting-a color, a sound or a smell. Focus your attention away from feelings and towards the sensory world. Some people choose a color in advance, and train themselves to focus on "blue" as a calming tool.
Exercise Self-Care
To strengthen your capacity for calm leadership, the oft-repeated litany of self-care remains the same: exercise, diet and personal time. These are the time-honored building blocks to fill your physical, emotional and spiritual reservoir.
Know your limits
Hard-working, driven people with high standards are most at risk of overstepping their limits. Learn to set reasonable standards for yourself and others. Don't expect perfection. Take out time to plan. Assess your priorities and delegate whatever tasks you can.
Before the next work storm takes place, be prepared! Learn to cultivate the essential self-care necessary so that you can lead with calm and poise.