Stress and Overwhelm

What is the impact of chronic stress, how does this come up for professionals, and how can individuals manage this?

CONFIDENCE AND RESILIENCELEADERSHIP

Rebecca Ford Johnson

10/22/20262 min read

Many professionals experience stress on a regular basis: urgent deadlines, demanding clients, business development pressures and (in the case of lawyers) billable hours targets. Combined with the pressures of having a young family (or any kind of additional load) it’s easy to see how this might lead to a feeling of overwhelm.

Some stress can improve performance, but prolonged stress can affect mental and physical health (see Robert M. Sapolsky “Why Zebras Don’t Get Ulcers”).

Recognise your warning signs

Everyone responds differently to stress and overwhelm. Look out for changes such as:

Irritability or anxiety
Withdrawing from others
Headaches, tense shoulders or shallow breathing
Difficulty concentrating
Low energy

These are your personal stress signatures.

Five practical actions

1. Pause when feeling overwhelmed: At a minimum, take three deep breaths (focus on the out breath). If you can, take a few minutes to step away from your desk to look out of the window, or take a short walk – see my 2 minute reset.

2. Manage unhelpful thoughts: when we’re in moments of stress our most unhelpful thoughts can creep (or barge) their way in. If we’ve paused and reset (even if just for 3 breaths), then we are more likely to be able to manage those unhelpful thoughts - see my separate post for more detail on how to do this.

3. Schedule breaks: Put short gaps (ideally at least 10 minutes, more if possible) between meetings in your calendar.

4. Recharge daily: Spend just 15 minutes a day doing something you genuinely enjoy and that helps to bring your stress levels down. If 15 minutes isn’t realistic, what is?

5. Protect the basics: Prioritise regular sleep (with an hour screen-free before bed), exercise and nutritious food (I am a big fan of Tim Spector’s recipe books and his latest “Good Mood Food” is excellent). Reduce caffeine (particularly after midday) and alcohol.

Remember

You cannot remove every source of stress, but you can notice when pressure is building and take small steps before it becomes overwhelming. Don’t forget to check in with colleagues too, especially if they seem more irritable or withdrawn than usual.

Finally, ask for support if you’re struggling. Speak to a Mental Health First Aider, coach, therapist or trusted colleague.