This article was written by:
Fi Jamieson Folland D.O., I.N.H.C., The LifeStyle Aligner, fi@Fijamiesonfolland.com
Let’s be honest, being a business leader isn’t just about making strategic decisions, managing teams, and driving growth. It’s about juggling a million things at once, feeling the weight of responsibility on your shoulders, and waking up at 2am with your brain firing off ideas, to-do lists, and that one email you forgot to send.
Stress? Oh, it’s practically in the job description.
And I get it, I’ve been there, watching stress creep into my life, stealing my energy, fogging my mind, and wreaking havoc on my health.
However here’s the truth – stress doesn’t have to run the show.
You can manage it.
You can build resilience.
And you can thrive without sacrificing your well-being on the altar of success.
So, let’s talk about real stress management—practical, no-BS-tools that actually work for high-performing business leaders like you.
1. Master the art of boundaries (yes, even you, overachiever)
You know what’s exhausting?
Trying to be everything to everyone, all the time.
Saying yes to every request.
Checking emails at midnight.
Taking calls during dinner.
And let’s not forget the back-to-back meetings that leave you zero time to actually think.
The secret? Boundaries.
Not the flimsy, half-hearted ‘I’ll try to log off by 6’ kind of boundaries. I mean firm, non-negotiable, this-is-my-time-and-it’s-sacred boundaries.
• Set clear work hours. And stick to them. The business won’t collapse if you shut your laptop at 7pm.
• Schedule ‘no-meeting’ zones. Block out time for deep work, creative thinking, or just catching your breath.
• Respect your own time. If you wouldn’t interrupt a client’s dinner with a work call, don’t interrupt your own.
Boundaries aren’t selfish. They’re survival.
2. Learn to offload the mental load
Here’s something no one tells you – Stress isn’t just about what’s on your plate—it’s about what’s constantly swirling in your mind.
The decision fatigue, the running mental checklist, the ‘did I follow up on that contract?’ thoughts that hijack your peace.
The fix?
Offload the mental load.
• Brain dump daily. Every morning (or night), get everything out of your head and onto paper or a digital planner.
• Delegate like a CEO. Not everything needs your attention. Trust your team. Let go of the small stuff.
• Use systems, not willpower. Automate repetitive tasks. Set calendar reminders. Use productivity tools. Free up your brain for what really matters.
Less mental clutter = less stress.
3. Stress-resilient leaders move their bodies
I don’t care how busy you are—you need movement in your day. Not just for physical health, however for mental resilience. Exercise is one of the most powerful stress-busting tools on the planet, and no, it doesn’t have to mean two-hour gym sessions or training for a marathon.
• Micro-movement matters. Take the stairs. Stretch between meetings. Walk while on calls.
• Find your stress-releasing workout. Whether it’s lifting, yoga, running, or dance—pick something you actually enjoy.
• Turn movement into a ritual. Maybe it’s a morning workout, a lunchtime walk, or an evening yoga flow—just make it non-negotiable.
A moving body = a calmer mind.
4. Sleep like your success depends on it (because it does)
You wouldn’t drive a car on an empty tank, however you’re willing to run your body on four hours of sleep and three cups of coffee? That’s a recipe for burnout, brain fog, and yes, a weakened heart.
Sleep is everything. It’s when your body repairs, your brain resets, and your stress levels drop. If you want to lead with clarity, energy, and resilience, you need quality sleep.
• Create a wind-down routine. Dim the lights, put your phone away, and signal to your brain that it’s time to chill.
• Protect your sleep window. Aim for 7–9 hours—yes, even during busy seasons.
• Make your bedroom a sleep sanctuary. Cool, dark, quiet—your future well-rested self will thank you.
Leaders who sleep well lead well.
5. Work-life balance? Think work-life rhythm
The truth is, perfect balance doesn’t exist. There will be seasons when work demands more of you and seasons when life takes centre stage.
The key?
Rhythm, not rigidity.
Instead of chasing some elusive 50/50 split, focus on creating a flow that works for your life.
• Batch your time. Work in focused sprints, then fully unplug.
• Prioritize presence. When you’re working, be all in. When you’re with family, be all there.
• Redefine success. It’s not about doing everything—it’s about doing the right things.
Balance isn’t about perfection—it’s about intention.
6. Your breath is the ultimate stress reset button
When stress spikes—heart racing, mind spinning, tension creeping up your neck—you don’t need a vacation. You need a breath.
Deep, intentional breathing activates the parasympathetic nervous system (a.k.a. your body’s ‘calm down’ mode).
And the best part? You can do it anytime, anywhere.
Trial this –
• Box breathing – Inhale for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat.
• Extended exhale – Inhale for 4, exhale for 6. It signals instant relaxation.
• 5-5-5 reset – Five deep breaths, five seconds each, five times a day.
Your breath is your power. Use it.
Final thought – you are not your stress
Listen, I know it’s easy to feel like stress is just part of leadership, like it comes with the title and the responsibility.
However stress doesn’t define you.
It doesn’t control you.
And it certainly doesn’t have to break you.
When you take charge of your well-being—when you set boundaries, offload mental clutter, move your body, sleep deeply, find your rhythm, and breathe through the chaos—you don’t just manage stress.
You rise above it.
And that?
That’s what true leadership looks like.
So tell me—what’s one stress-busting habit you’re committing to right now?
Let’s be honest—being a business leader isn’t just about making strategic decisions, managing teams, and driving growth. It’s about juggling a million things at once, feeling the weight of responsibility on your shoulders, and waking up at 2am with your brain firing off ideas, to-do lists, and that one email you forgot to send.
Stress? Oh, it’s practically in the job description.
And I get it—I’ve been there, watching stress creep into my life, stealing my energy, fogging my mind, and wreaking havoc on my health.
However here’s the truth – stress doesn’t have to run the show.
You can manage it.
You can build resilience.
And you can thrive without sacrificing your well-being on the altar of success.
So, let’s talk about real stress management—practical, no-BS-tools that actually work for high-performing business leaders like you.
1. Master the art of boundaries (yes, even you, overachiever)
You know what’s exhausting?
Trying to be everything to everyone, all the time.
Saying yes to every request.
Checking emails at midnight.
Taking calls during dinner.
And let’s not forget the back-to-back meetings that leave you zero time to actually think.
The secret? Boundaries.
Not the flimsy, half-hearted ‘I’ll try to log off by 6’ kind of boundaries. I mean firm, non-negotiable, this-is-my-time-and-it’s-sacred boundaries.
• Set clear work hours. And stick to them. The business won’t collapse if you shut your laptop at 7pm.
• Schedule ‘no-meeting’ zones. Block out time for deep work, creative thinking, or just catching your breath.
• Respect your own time. If you wouldn’t interrupt a client’s dinner with a work call, don’t interrupt your own.
Boundaries aren’t selfish. They’re survival.
2. Learn to offload the mental load
Here’s something no one tells you – Stress isn’t just about what’s on your plate—it’s about what’s constantly swirling in your mind.
The decision fatigue, the running mental checklist, the ‘did I follow up on that contract?’ thoughts that hijack your peace.
The fix?
Offload the mental load.
• Brain dump daily. Every morning (or night), get everything out of your head and onto paper or a digital planner.
• Delegate like a CEO. Not everything needs your attention. Trust your team. Let go of the small stuff.
• Use systems, not willpower. Automate repetitive tasks. Set calendar reminders. Use productivity tools. Free up your brain for what really matters.
Less mental clutter = less stress.
3. Stress-resilient leaders move their bodies
I don’t care how busy you are—you need movement in your day. Not just for physical health, however for mental resilience. Exercise is one of the most powerful stress-busting tools on the planet, and no, it doesn’t have to mean two-hour gym sessions or training for a marathon.
• Micro-movement matters. Take the stairs. Stretch between meetings. Walk while on calls.
• Find your stress-releasing workout. Whether it’s lifting, yoga, running, or dance—pick something you actually enjoy.
• Turn movement into a ritual. Maybe it’s a morning workout, a lunchtime walk, or an evening yoga flow—just make it non-negotiable.
A moving body = a calmer mind.
4. Sleep like your success depends on it (because it does)
You wouldn’t drive a car on an empty tank, however you’re willing to run your body on four hours of sleep and three cups of coffee? That’s a recipe for burnout, brain fog, and yes, a weakened heart.
Sleep is everything. It’s when your body repairs, your brain resets, and your stress levels drop. If you want to lead with clarity, energy, and resilience, you need quality sleep.
• Create a wind-down routine. Dim the lights, put your phone away, and signal to your brain that it’s time to chill.
• Protect your sleep window. Aim for 7–9 hours—yes, even during busy seasons.
• Make your bedroom a sleep sanctuary. Cool, dark, quiet—your future well-rested self will thank you.
Leaders who sleep well lead well.
5. Work-life balance? Think work-life rhythm
The truth is, perfect balance doesn’t exist. There will be seasons when work demands more of you and seasons when life takes centre stage.
The key?
Rhythm, not rigidity.
Instead of chasing some elusive 50/50 split, focus on creating a flow that works for your life.
• Batch your time. Work in focused sprints, then fully unplug.
• Prioritize presence. When you’re working, be all in. When you’re with family, be all there.
• Redefine success. It’s not about doing everything—it’s about doing the right things.
Balance isn’t about perfection—it’s about intention.
6. Your breath is the ultimate stress reset button
When stress spikes—heart racing, mind spinning, tension creeping up your neck—you don’t need a vacation. You need a breath.
Deep, intentional breathing activates the parasympathetic nervous system (a.k.a. your body’s ‘calm down’ mode).
And the best part? You can do it anytime, anywhere.
Trial this –
• Box breathing – Inhale for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat.
• Extended exhale – Inhale for 4, exhale for 6. It signals instant relaxation.
• 5-5-5 reset – Five deep breaths, five seconds each, five times a day.
Your breath is your power. Use it.
Final thought – you are not your stress
Listen, I know it’s easy to feel like stress is just part of leadership, like it comes with the title and the responsibility.
However stress doesn’t define you.
It doesn’t control you.
And it certainly doesn’t have to break you.
When you take charge of your well-being—when you set boundaries, offload mental clutter, move your body, sleep deeply, find your rhythm, and breathe through the chaos—you don’t just manage stress.
You rise above it.
And that?
That’s what true leadership looks like.
So tell me—what’s one stress-busting habit you’re committing to right now?