Stress Management Techniques

It is honestly not easy to be a creator. You might get the creative freedom, independence and chance to share your idea, but behind the reels, the reality is different. For many creators, managing stress, overcoming burnout and maintaining their emotional health is difficult. You are going to have your bad days, which is why you must know this: → Creating content can lead to stress, because of deadlines, creative blocks and imposter syndrome. Understand the factors that cause stress and create strategies like delegating tasks or setting more realistic expectations. → It’s easy to get caught up in the "hustle" culture and push yourself beyond healthy limits. You need to have a clear line between work and personal life. So prioritize self-care because a well-rested mind is a more creative one. → When you feel overwhelmed, it’s important to recognize the early warning signs of burnout. If you notice any symptoms, step back. Addressing burnout early can help you prevent it from becoming a larger issue. While being a creator is both fun and stressful, you need to take care of your mental health. What do you think is the most difficult part of being a creator? #contentcreator #hustle

"I'm fine." – says every CEO right before burnout. (Here's what the top 1% do differently about stress.) The truth? Stress isn't the real enemy. Burnout is. You can't eliminate stress completely. And you shouldn't want to. I've been at both extremes. I've coached 100s of CEOs. One thing became clear about peak performance: There's a sweet spot. Too little stress = boredom, low output. Too much = mental fatigue, burnout. The real stress triggers aren't what most leaders think: ↳ Isolation (fewer peers, less genuine feedback) ↳ Unclear priorities (urgent isn't always important) ↳ Relentless decision-making (100s of choices daily) ↳ Full accountability (every miss has your name on it) ↳ Constant context switching (strategy at 9, crisis at 10) But there's a tactical system that changes everything: —— Core Principles —— The 4 A's Framework (Respond, don't react): ↳ Accept what you can't change ↳ Adapt your response ↳ Alter what you can control ↳ Avoid unnecessary stress Remember: Not every meeting needs your presence. Not every fire needs putting out today. Not every decision needs to be yours. —— Daily Tactics —— 🎯 Strategic Timeboxing Block 90-minute focus zones. No notifications. No interruptions. This is where million-dollar insights happen. 🌱 Micro-Recovery Breaks 5–10 minute resets between tasks. Walk. Breathe. Think. Small breaks prevent big breakdowns. 💪 Non-Negotiable Exercise Even 20 minutes sharpens your mind. Movement beats mental fatigue. Make it happen. No excuses. ⏰ Strategic "No" Every yes drains energy. Protect your focus like your life depends on it. Because your business just might. —— Weekly Ritual —— 🔄 Personal Debriefs End each week with 3 questions: ↳ What worked? ↳ What drained me? ↳ What needs to change? The best leaders don't avoid stress. They master it. And when you do, you'll see: ↳ Sharper decisions ↳ Stronger teams ↳ Bigger impact Start with one small change today. See it transform your leadership tomorrow. What's your go-to stress strategy? Share below to help others ⬇️ P.S. Want a PDF of my Stress Management Cheat Sheet? Get it free: https://lnkd.in/dzqAP6f7 ♻ Repost to help a CEO in your network. Follow Eric Partaker for more on peak performance.

In high-stakes interviews, knowledge is useless if you can’t access it under pressure. You know that moment.. Your brain goes blank. Your palms sweat. And instead of solving, you start surviving. But here’s the truth → Problem-solving under stress is not a “talent.” It’s a trainable skill. And the candidates I coach who master it often walk out with multiple job offers. Let me break it down with no-fluff, expert-backed techniques that actually work: 1️⃣ Rewire Your Stress Response with the 4-7-8 Reset When your nervous system panics, your prefrontal cortex (the problem-solving part of your brain) shuts down. Before answering, use the 4-7-8 breathing method: Inhale for 4 sec Hold for 7 sec Exhale for 8 sec This activates the parasympathetic system → instantly reduces cortisol and gives you back cognitive control. 2️⃣ Switch from “Answering” to “Framing” Research from Harvard Business Review shows that candidates who frame the problem out loud sound more confident and buy time to think. Instead of jumping straight in, say: “Let me structure my approach — first I’ll identify the constraints, then I’ll evaluate possible solutions, and finally I’ll recommend the most practical one.” This shows clarity under stress, even before the solution lands. 3️⃣ Use the MECE Method (Consulting’s Secret Weapon) Top consulting firms like McKinsey train candidates to solve under pressure using MECE → Mutually Exclusive, Collectively Exhaustive. Break the problem into 2–3 distinct, non-overlapping buckets. Example: If asked how to improve a delivery app → Think in “User Experience,” “Logistics,” and “Revenue Streams.” This keeps you structured and avoids rambling. 4️⃣ Apply the 30-70 Rule Neuroscience research shows stress reduces working memory. So don’t aim for perfection. Spend 30% of time defining the problem clearly and 70% generating practical solutions. Most candidates flip this and over-explain, which backfires. 5️⃣ Rehearse with Deliberate Discomfort Candidates who only practice “easy” questions crash in high-pressure moments. I make my students solve case studies with distractions, timers, or sudden curveballs. Why? Because your brain learns to adapt under chaos and that resilience shows in interviews. 👉 Remember: Interviewers aren’t hunting for perfect answers. They’re hunting for calm thinkers. The ones who don’t crumble under the weight of uncertainty. That’s how my students at Google, Deloitte, and Amazon got noticed → not by being geniuses, but by staying structured under stress. Would you like me to share a step-by-step mock interview framework for practicing these techniques? Comment “Framework” and I’ll drop it in my next post. #interviewtips #careerdevelopment #problemsolving #dreamjob #interviewcoach

Most people think rest means doing nothing. But it doesn't work that way. When I was rebuilding my career after leaving law, I discovered something that changed how I approach rest completely. I was exhausted from constant decision-making, yet lying on the sofa scrolling my phone left me feeling more drained than before. The science explains why: Your brain has different networks that need different types of recovery. Here's how to match your rest to your work:   🪑 If you work sitting down, don't rest sitting down too. ↳ Movement restores circulation and energy   💻 If you're glued to screens, rest with no tech involved. ↳ Digital detox helps your eyes and attention recover   🛋️ If you barely move all day, use your free time to move your body. ↳ Physical activity resets your nervous system   📢 If it’s loud where you work, be somewhere quiet when you're done. ↳ Silence helps lower stress and brain fatigue   🏢 If you're indoors all the time, get outside where there's space to breathe. ↳ Natural settings lower cortisol and sharpen focus   🧠 If your work is mentally heavy, do something that doesn't need thinking. ↳ Cognitive rest lets your brain process and consolidate   🗣️ If you're around people all day, spend time alone with no interruptions. ↳ Solitude restores your social processing capacity Research backs this up: different types of fatigue require different recovery methods. When you match your rest to your work, your body actually restores itself. This completely shifted how I approach downtime.  No more wondering why I still feel drained after a day off. Rest isn't one size fits all. Your work style should guide your recovery style. What type of rest works best for your work style? Let me know in the comments. ♻️ Repost to help someone rest better 👉 Follow Lauren Murrell for more like this

Burnout is rarely about work hours. It’s about misalignment. - Working on things that drain you. - Following goals you don’t believe in. - Being in systems where you have no say. Here’s the 3-Step framework I use to avoid burnout: Step 1: Run an Energy Audit (Diagnose the Problem) Instead of blindly cutting hours, identify what’s actually burning you out. Try this: Keep a "Gains vs. Drains" Journal for 7 days. After every task, rate your energy (+, –, or neutral). At the end of the week, patterns will emerge. Ask yourself: ↳ What tasks feel like a chore vs. a challenge? ↳ What meetings or commitments leave me frustrated? ↳ Where am I making the most impact with the least effort? Action: Anything with a (–) rating? Eliminate, automate, or delegate. Step 2: Design a 90-Day Sprint Stop trying to "fix everything" at once. Try this: Choose ONE theme for the next 90 days. (1) Growth Sprint: If you’re stuck in busywork, shift to revenue-driving tasks. (2) Simplification Sprint: If your plate is overflowing, automate + cut noise. (3) Alignment Sprint: If you’ve lost passion, restructure your work to match your strengths. Set ONE non-negotiable goal around this. - Example: "By the end of 90 days, I will have built a system that removes 50% of my low-value tasks." Action: Block out a weekly 90-minute strategy session to check progress + adjust. Step 3: Follow the 3/3/3 Rule Once you have a direction, execution is everything. This rule keeps focus high and burnout low: 3 Priority tasks per day ↳ No more endless to-do lists.  ↳ Pick 3 things that help you move the needle. 3 Deep work blocks (90 min each) ↳ No distractions. Treat these like non-cancelable meetings. 3 Recovery inputs ↳ Schedule intentional downtime to refill your mental energy (gym, walks, reading, etc.). Action: Pre-plan these every Sunday. No negotiation. Most burnout isn’t from overwork. It’s from working on the wrong things. Fix that and the rest follows. P.S After going through severe burnout I compiled all of the best resources I could find. I hope this helps someone: https://lnkd.in/diSzq86i ♻️ Repost this to share it with your network! Amazing visual by Ben Meer 🔥

My work is very busy at present. I have a demanding schedule of coaching appointments, workshops, webinars, and learning design deliveries, as well as administrative tasks. So I took yesterday off to ski. Stepping away regularly from work isn't just enjoyable; it’s essential. Research shows that intentional breaks — especially active ones — deliver powerful benefits that enhance our performance and well-being: • 𝗖𝗼𝗴𝗻𝗶𝘁𝗶𝘃𝗲 𝗿𝗲𝗰𝗼𝘃𝗲𝗿𝘆: Our brains operate on an attention budget that depletes throughout the workday (you may notice, for example, that you are more capable of focused productivity in the morning than at the end of the day). Even brief breaks can replenish this resource. During physical activity, different neural pathways activate, allowing overused cognitive circuits to recover — like resting one muscle group while working another. • 𝗠𝗲𝗻𝘁𝗮𝗹 𝘄𝗲𝗹𝗹-𝗯𝗲𝗶𝗻𝗴: Breaks function to interrupt the cycle of stress accumulation. Physical activity in particular triggers endorphin release and reduces cortisol levels, creating a neurochemical reset. Research from Wendsche et al. published in the Journal of Applied Psychology found that regular work breaks were consistently associated with lower levels of reported burnout symptoms. • 𝗣𝗵𝘆𝘀𝗶𝗰𝗮𝗹 𝗿𝗲𝗷𝘂𝘃𝗲𝗻𝗮𝘁𝗶𝗼𝗻: Studies in occupational health show that the extended periods of continuous sitting that characterize professional work negatively impact cardiovascular health and metabolism. Active breaks counteract these effects by improving circulation, reducing inflammation markers, and maintaining insulin sensitivity — benefits that persist when you return to work. • 𝗣𝗲𝗿𝘀𝗽𝗲𝗰𝘁𝗶𝘃𝗲 𝘀𝗵𝗶𝗳𝘁: Psychological distance from problems activates different regions of the prefrontal cortex. This mental space triggers  an incubation effect wherein our subconscious continues problem-solving while our conscious mind engages elsewhere. Many report solutions crystallizing during or immediately after breaks. • 𝗖𝗿𝗲𝗮𝘁𝗶𝘃𝗶𝘁𝘆 𝗯𝗼𝗼𝘀𝘁: Research published in the Journal of Experimental Psychology found that walking increases creative ideation by up to 60%. Additionally, exposure to novel environments (like mountain vistas) activates the brain's novelty-recognition systems, priming it for innovative thinking. • 𝗘𝗻𝗵𝗮𝗻𝗰𝗲𝗱 𝗽𝗿𝗼𝗱𝘂𝗰𝘁𝗶𝘃𝗶𝘁𝘆: A study in the journal Cognition found that brief diversions improve focus during extended tasks. Research from Microsoft’s Human Factors Lab revealed that employees who incorporated strategic breaks completed projects 40% faster with fewer errors than those who worked straight through. The irony? Many of us avoid breaks precisely when we need them most. That urgent project, deadline pressure, or busy season seems to demand constant attention, yet this is exactly when a brief disconnect delivers the greatest return. #WorkLifeBalance #Productivity #Wellbeing

I built this burnout recovery system after I couldn't get out of bed. Not metaphorically. Physically. Here's the 4 step framework that's saved 40+ founders (and my own career): 1. Recognize the Red Flags 🚩 Problem: You're ignoring the signals. Reality: I dismissed poor sleep and brain fog as "founder life" until my body shut down. Action: Track sleep, energy, mood for 7 days. Name what you see. 2. Reclaim Your Time ⏰ Problem: Your calendar serves everyone but you. Reality: No deep work = weak vision = weak leadership. Action: Block 90 minutes daily for thinking or rest. Non-negotiable. 3. Reset Your Relationships 🤝 Problem: Others feel your burnout before you do. Reality: Your tone and distance speak volumes. Action: Ask 3 people who matter: "Have I been myself?" Then listen. 4. Rebuild with Boundaries 🛡️ Problem: We're wired to say yes. Reality: Your power lives in your no. Action: This week, exit one commitment that drains you. Here's the truth: This isn't revolutionary. It's what I HAD to build in 2019 when my body forced a shutdown. Apply the same rigor to your wellbeing as your business metrics. It works because it's real. Which red flag are you ignoring today?

How often do you take the time to think about your life? Maybe you do it at the end of a quarter, half-year or end of each year. You may feel good about your successes, but sad about your failures. The fact is, we often rush through life without pausing. We forget how helpful it can be to stop and think. I've found that reflecting on myself helps me understand my actions better. It shows me my mistakes, so I can avoid repeating them. Reflecting helps me deal with things positively without feeling overwhelmed. It's a great way to stay positive and feel more connected to yourself. It's especially helpful when things don't go as planned. I believe reflection is a great way to improve your mindset and feel positive. Here are some ways you can reflect on yourself: (1) Do things that clear your mind:       Walk, meditate, exercise. (2) Ask yourself deep questions:       Take time to understand yourself better. (3) Keep a journal:       Write down your thoughts and feelings. (4) Understand your emotions:       When upset, ask, "what am I feeling?" (5) Set goals:       Make specific plans, take action, and track progress. (6) Practice gratitude:       Appreciate the good things in your life. (7) Be kind to yourself:       Forgive your mistakes and move on. Remember, reflection is a powerful tool for self-improvement. Share your own reflection practices in the comments! #success #growth #mindset  

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