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Stress feels like an unwelcome constant in today’s fast-paced work environment, especially for women in leadership roles. When you’re juggling demanding responsibilities at work and at home, the pressure can often be overwhelming. For many working moms and female leaders, this leads to chronic stress—and at its worst, burnout.
But here’s the good news: managing stress doesn’t always require making drastic career changes. Often, it’s about managing stress holistically, so you can thrive exactly where you are.
Understanding Holistic Stress Management
Holistic stress management is a comprehensive approach that addresses the whole person—mind, body, and emotional health. Instead of just focusing on the symptoms of stress, a holistic approach targets the root causes, which helps you manage stress more effectively and build long-term resilience.
A combination of mindfulness, psychological techniques, work-related changes, and lifestyle adjustments can create a well-rounded strategy for reducing stress and enhancing both your personal well-being and leadership skills.
In order to make these changes more sustainable, I teach my clients how to use habit change techniques so that these improvements become lasting, daily changes. This helps encourage small, consistent actions that build resilience and reduce stress overtime, without adding more overwhelm into your days.
Why Holistic Stress Management is Essential for Professionals
If you’re in a demanding corporate role, it’s easy to see why stress seems to be a constant companion. With deadlines, high expectations, and the daily balancing act of work and life, it’s no surprise that stress has become a familiar feeling for many.
However, chronic stress isn’t just uncomfortable—it can lead to serious health issues like anxiety, depression, and even a weakened immune system. This is why holistic stress management isn’t just helpful, it’s essential. It emphasizes the interconnectedness of different areas of your life and acknowledges that stress doesn’t just affect one part of you—it impacts everything.
Understanding My Holistic Stress Management Approach
ThriveCulture Coaching’s Holistic Stress Management Models
As a certified burnout coach, I take a holistic approach to stress management, which includes three key areas:
- Prevention – Identifying and reducing the sources of stress.
- Buffering the Negative Impact of Stress – Building strategies to minimize the harmful effects of stress.
- Recovery – Ensuring you have the tools and practices to recover and rebuild your resilience.
Within these three areas, there are six specific steps that I use in my coaching approach:
- Reducing Sources of Stress
- Increasing External Resources
- Increasing Internal Resources
- Increasing Resilience
- Emotional Regulation & De-escalation
- Rest & Resource Recovery
This post will primarily focus on buffering the negative impact of stress and recovery, but it’s important to note that by working with a stress and burnout coach, you can also tackle prevention and reduce the sources of stress that affect you most.
The Science Behind Holistic Stress Management
Holistic stress management isn’t just a feel-good concept—it’s supported by science. When stress becomes chronic, the body’s “fight-or-flight” response kicks in, releasing hormones like cortisol and adrenaline that prepare you to face danger. However, when stress doesn’t go away, these responses take a toll on your health.
By integrating holistic techniques like mindfulness, cognitive restructuring and the other tools below, you can counteract this response and restore balance in your body and mind.
Mind-Body Connection
Research consistently shows that the mind and body are deeply connected. When your thoughts, emotions, and beliefs align, your body benefits. Practices like meditation and mindfulness can help you shift your perception of stress and build a more resilient mindset.
Cognitive Restructuring
In the She Leads Well program, we use a technique called cognitive restructuring. It’s a method that helps you identify and challenge negative thought patterns that keep you in a stressed state. Replacing those thoughts with healthier perspectives can help you stay calm and centered during high-pressure situations.
Social Support
Support from others is a key part of managing stress effectively. In fact, research shows that women with strong social support networks experience lower levels of stress. That’s why community is a big part of our She Leads Well program, where we create a safe space for women to share experiences, receive encouragement, and build resilience together.
Practical Holistic Stress Management Techniques
Here are some practical tips you can start using today to manage stress more effectively, with some helpful habit change strategies you can implement to ensure they become woven into your daily life:
Mindful Breathing
Whenever stress starts to build, try taking a few moments to practice mindful breathing. Focus on your breath and release any tension with each exhale. It’s a quick way to reset, especially when you’re juggling a lot.
You can start small with this habit—this could be as simple as taking three deep breaths before starting a new task or after ending a meeting. It’s an easy, effective micro-habit that can help reset your stress levels throughout the day.
Example Habit: Set a timer on your phone to remind you to take three deep breaths before starting a new task or after answering an email. This small action can quickly reset your stress levels and refocus your mind.
Photo by Oleksandr P
Meditation
Meditation is a powerful tool for cultivating inner calm. Even just 10 minutes a day can make a big difference in reducing stress. If you need support, apps like Headspace have accessible beginner meditations, including ones specific for work-related stress, burnout, and parents.
Example Habit: Habit stack a 5-minute morning meditation as soon as you have a bit of quiet time in your morning (e.g., after the kids are at school, when you get your coffee). You can use a guided meditation app or simply focus on your breath for a few minutes to start your day with calm and clarity.
Physical Activity
Exercise is a proven stress-buster. Whether it’s yoga, a brisk walk, or a workout at the gym, physical activity releases endorphins—your body’s natural stress relievers. Regular movement can boost your energy and mood, helping you feel more grounded throughout the day.
Even small bouts of movement called exercise snacks can make a big difference in your overall fitness and mental health. If you want to start incorporate short 2-3 minute workouts into your day, you can try using the habit change technique called habit stacking. For example, you might try doing squats while brushing your teeth or a few push ups while you wait for your coffee to brew in the morning.
Example Habit: After brushing your teeth in the morning, immediately do a 5-minute stretch. This easy habit can help you wake up your body and relieve any built-up tension from sleep.
Photo by Patrick Hendry on Unsplash
Healthy Eating
Nutrition plays a big role in stress management. Eating a diet rich in whole foods, such as vegetables, lean proteins, and whole grains, can help stabilize your mood. Don’t forget the gut-brain connection—incorporating fermented foods like yogurt can enhance digestion and help regulate stress levels.
Example Habit: Prepare a vegetable-packed smoothie every morning as part of your breakfast routine. This simple habit gives you a quick way to get more nutrients, stabilize your energy, and set a healthy tone for the day.
Photo by Vanessa Loring
Sleep Hygiene
Good sleep hygiene is non-negotiable when it comes to managing stress. Aim for 7-9 hours of quality sleep each night, and create a calming bedtime routine that works for you. Better sleep means better stress resilience.
Try using a habit cue like setting a reminder to turn off your screens an hour before bed or creating a peaceful environment with dim lighting.
For more information on sleep health, I recommend Huberman’s Sleep Tool Kit. If you’re a working mom or parent, I know just how tricky it can be to get quality sleep with a little one at home, which is why we have a guest expert sleep consultant as part of the She Leads Well program!
Example Habit: Set a screen-free time for 30 minutes before bed. Use this time to read, listen to calming music, or practice light stretching to wind down and help signal your brain that it’s time to sleep.
Photo by Kinga Howard on Unsplash
Social Support
Don’t go it alone. Having a strong network of friends, family, or colleagues can significantly lower stress levels. Building habits around positive social interactions—like scheduling a 10-minute call with a colleague or friend during a break—can enhance your resilience.
(By the way, if you’re feeling like you’re the only one who is feeling incredibly stress and burnt out by the juggling act of a big leadership role and busy personal life– please know you’re not the only one. The opportunity to connect with others who are in a similar situation is so important and energizing, which is why we make sure you have access to a supportive community of women who understand the challenges you’re facing in the She Leads Well program.)
Example Habit: Schedule a 10-minute check-in with a friend or colleague each day, either via text or a quick phone call, to maintain connection and feel supported during your workday.
Photo by Elle Hughes on Pexels
Professional Help
Sometimes, stress can feel overwhelming, and it’s okay to ask for help. Therapists or burnout coaches can offer valuable strategies to address deeper issues. If you’re facing chronic work stress, let’s talk— I’ve helped many women with personalized stress management plans, which have empowered them to lead more effectively and feel healthier in their roles.
Why Choose a Holistic Approach?
A holistic approach doesn’t just mask the symptoms of stress—it addresses the root causes. By integrating psychological tools, lifestyle adjustments, and social support, you can reduce stress in a way that leads to long-term success and fulfillment.
In the She Leads Well program, we take a holistic, evidence-based approach to stress management. You’ll get personalized strategies tailored to your needs, along with tools and support that help you thrive both at work and in your personal life. We also help you build sustainable habits that empower you to manage stress effectively, using simple but impactful strategies to make long-term changes.
Ready to Take the Next Step?
If you’re ready to reduce stress and create a more sustainable, fulfilling leadership career, I’m here to help with options for wherever you are on your journey.
For an easy win, start by downloading my free guide on setting healthy work-life boundaries to help you make sure your work stress doesn’t follow you home and disrupt your family life.
For a deeper dive into personalized stress management, book a free consultation call, where we’ll dive into your challenges and explore how a holistic stress management approach can help you thrive in your current role. Together, we can create a strategy that empowers you to lead without sacrificing your health or happiness.
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