A model for cool, calm-headed leadership

These are challenging times, and they are certainly invoking a lot of different emotions for people. It is important that in business we involve personal wellbeing in our overall crisis management plans.

As we enter the lighter restrictions of level 2, many are facing long periods still working from home and some will be picking up the pieces of their business or work life, while at the same time many are also transitioning young people back to routine.

I have fielded dozens of calls from business leaders struggling with productivity, anxiety and fear on a professional and personal level. It is fair to say that fatigue is setting in.

We have been through a lot and now, more than ever, we need to learn to attend to our own needs and embrace tools that allow for cool, calm-headed leadership.

C – CONNECT

During this time it’s vital to make a conscious effort to connect with friends, family, and work colleagues. Known as the buffering hypothesis, social support acts as a buffer against the harmful effects of stress. Emotional disclosure has also been shown to strengthen the immune system making us less susceptible to illness. Research has shown that a problem shared, is literally a problem halved from a stress perspective. Assignment: Commit to contacting a minimum of two people a day, just for a chat.

O – ORGANISE

Don’t leave this to chance. By consciously organising your day, you gain back some control from situations that may have otherwise felt out of your control. By setting and achieving realistic goals, the brain rewards us with the release of dopamine – the feel-good hormone – which gives us that sense of happiness, pride, and joy.

Commit to achieving at least one important thing for work, and one important thing for your personal life. Assignment: First thing in the morning or, even better, the night before, ask yourself, ‘‘What’s the one most important thing I need to do today for work and at home?’’ Write down your answers, and then schedule them into your calendar.

D – DIET

While it isn’t advisable to be putting extra pressure on yourself by starting a drastic diet right now, being more conscious of how and what you are eating will help with your overall wellbeing. There are many reasons we choose to eat the foods we do and a lot of the time those reasons are unconscious.

Sometimes it is boredom, stress or even when we’re feeling a little flat and need a pick-me-up. In those situations we are usually not running to the fridge in search of a celery stick. Firstly, you can ask yourself: ‘‘Why am I eating?’’ Next: ‘‘Will this nourish me and energise me?’’ Assignment: Plan your meals the night before and be specific. Being specific about what you want to achieve is shown to be more effective in achieving your outcome.

E – EXERCISE

Exercise is the body’s natural remedy to stress, anxiety and depression as it gets rid of all those stress-related hormones – norepinephrine, noradrenaline, and cortisol. It has been shown to be equal to cognitive treatment in self-reported anxiety. That’s not to say that you shouldn’t talk to someone if you’re experiencing anxiety – you should. Hit it from both angles. Commit to at least 20 minutes of exercise a day. Assignment: Set yourself up for the day. First thing in the morning, put on your walking/running shoes and go for that walk or run.

S – SLEEP

Without a good night’s sleep you’re no good to anybody. We all recognise that our bodies get tired but may fail to recognise that our brains get tired too. All of our neurons, or nerve cells, have a supporting cell called an astrocyte, which provide the neurons with energy.

A byproduct of this process is adenosine and when this builds up in the brain it causes us to get sleepy, tired, irritable, and it impacts our ability to concentrate. There is only one way the brain can break down adenosine and that is through seven to eight hours of sleep. Therefore, sleep is vital for optimum brain function.

Assignment: Look at your sleeping habits and develop an evening routine to give you the best possible chance of getting your seven or eight hours a night.

■ Cillı´n Hearns, director of Results Coaching, is a leadership and performance coach, helping business professionals enhance their core skills.