Did you know that 42% of women leaders report feeling burned out, compared to about 35% of their male counterparts? Leadership is undoubtedly rewarding, but for women in executive roles, the demands of high-stakes decision-making, workplace dynamics, and personal responsibilities can lead to overwhelming stress and anxiety. The good news? Managing stress and anxiety doesn’t have to define your experience as a leader. With the right strategies and mindset, you can navigate these challenges and thrive in your role.

In this blog, I’ll share insights and actionable strategies that can help you take control of stress and anxiety, paving the way for a more balanced and empowered leadership experience.

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The Unique Stressors Women Leaders Face

Balancing Dual Responsibilities

One of the most significant challenges for women leaders is balancing work and personal life. From leading board meetings to coordinating family schedules, the pressure to “do it all” can feel overwhelming. I remember a time, not so long ago, in my career when I was running a high-profile project while also being the primary caregiver for my three kids. There were soccer practices, taekwondo, homework, and music lessons. I’d stay up late to prepare presentations, only to wake up early and start all over again. The constant juggling left me exhausted and questioning my capacity to do my job effectively. This relentless balancing act contributes significantly to stress and anxiety.

Workplace Bias and Microaggressions

Women leaders, particularly women of color, often face additional stress from workplace biases and microaggressions. These experiences can create a sense of isolation and self-doubt, amplifying anxiety. One client of mine shared how she would rehearse her comments in meetings multiple times to avoid being dismissed or overlooked. While she excelled professionally, the mental toll was undeniable. She was exhausted. She was exhausted from managing anxiety related to being heard and seen.

Lack of Representation and Support

When you’re one of the few women in the C-suite or leadership team, it can feel like you’re constantly proving your worth. Sometimes, you just want the camaraderie of looking across a meeting and seeing people who look like you. Just feeling like you belong. The absence of role models or mentors also adds to the weight of stress, making it harder to navigate challenges and further increasing anxiety.

Why Managing Stress Matters

The Costs of Unchecked Stress

Stress and anxiety don’t just affect your mental well-being—they can impact every aspect of your life. Chronic stress can lead to burnout, reduced productivity, and strained relationships, both at work and home. Physically, it can manifest as fatigue, headaches, or even more severe health issues like hypertension and heart disease.

The Benefits of Proactive Stress Management

When you take control of your stress, you’ll notice significant benefits. Managing stress and anxiety effectively allows you to think more clearly, make better decisions, and lead with confidence. It also improves your ability to connect with your team, fostering a more collaborative and positive workplace culture.

Five Proven Strategies to Manage Stress and Anxiety

1. Build Mental Fitness

Mental fitness is just as important as physical fitness. Developing a strong mindset helps you stay resilient during high-pressure situations.

• Practice mindfulness: Start your day with 5-10 minutes of meditation or deep breathing. Apps like Calm or Insight Timer can guide you through mindfulness exercises.
  
• Reframe challenges: Instead of seeing setbacks as failures, view them as opportunities to learn and grow. A mantra I often use is, “I have faced challenges before and emerged stronger.”
  
• Ultimate Mental Fitness: Elevate your resilience with my Strategic Success Mindset: 7-Week Mental Fitness Group Coaching Intensive. This program provides a roadmap for leaders to build the mindset tools they need to confidently navigate challenges and thrive in high-pressure environments. Get started by taking the free Saboteur Assessment today. And identify each of your inner critic voices.

2. Set Boundaries and Delegate

Boundaries aren’t just about saying “no”—they’re about saying “yes” to what matters most.

• Learn to delegate: Trust your team to take on tasks that don’t require your direct involvement. Delegation isn’t a sign of weakness; it’s a strength that empowers your team while freeing you up for strategic decisions.
  
• Protect your time: Block off non-negotiable time in your calendar for rest, creative thinking, or family activities.

I once worked with a client who hesitated to delegate because she felt it would reflect poorly on her capabilities. Together, we created a plan to gradually transfer responsibilities to her team. The result? She reduced her workload, and her team stepped up with renewed confidence.

3. Prioritize Rest and Recovery

Leadership often glorifies hustle culture, but rest is a non-negotiable for sustainable success.

• Schedule intentional breaks: Take short, restorative breaks throughout your day. Even a five-minute walk outside can reset your mind.
  
• Understand the seven types of rest: Beyond physical rest, you may need emotional, social, or creative rest to recharge fully. For example, if you’re feeling drained from constant social interactions, consider carving out alone time.
  
  

4. Build a Support Network

Leadership can feel isolating, but you don’t have to go it alone.

• Connect with peers: Join professional organizations or networking groups where you can share experiences and gain support.
  
• Seek mentors: Find someone who’s navigated similar challenges to provide guidance and perspective.

During a particularly challenging time in my career, I hired an executive coach who among other things, introduced me to his network. Which was well established. That camaraderie and shared wisdom helped me navigate my stress while feeling supported and understood. 

5. Seek Professional Help

Sometimes, managing stress requires more than self-help strategies, and that’s okay.

• Consider coaching: Working with an executive coach can provide tailored strategies to address your unique challenges.
  
• Explore therapy: A licensed therapist can help you process deeper issues like anxiety, trauma, or burnout using evidence-based methods like cognitive-behavioral therapy (CBT) or EMDR.

Leading the Way in Stress and Anxiety Management

Normalize Conversations Around Stress

One of the most powerful ways you can lead is by being open about your own stress management journey. Share your experiences with your team to normalize seeking help and prioritizing well-being.

Create a Culture of Balance

As a leader, you set the tone for your organization’s culture. Encourage work-life balance by modeling healthy habits, like taking regular breaks and disconnecting from work after hours. Promote mental health initiatives and make resources accessible to your team.

Tools and Resources to Support Your Journey

• Mindfulness Apps: Calm, Insight Timer, and Headspace are excellent tools to guide relaxation.
  
• Books on Resilience: Titles like Black Women and Resilience: Power, Perseverance, and Public Health (Suny Black Women’s Wellness) by Kisha Braithwaite, Camara Phyllis Jones, and Valerie Montgomery or The Resilience Factor by Karen Reivich and Andrew Shatte, PhD can offer valuable insights.
  

Final Thoughts

Stress and anxiety are natural responses to the demands of leadership, but they don’t have to derail your success. By implementing these strategies, you can build resilience, lead with clarity, and create a fulfilling career. Remember, prioritizing your well-being isn’t just good for you—it’s essential for the people and organizations you lead.

How Managing Stress and Anxiety Boosts Your Leadership Impact

Taking control of stress and anxiety doesn’t just improve your well-being—it elevates your leadership. When you actively manage stress, you:

• Enhance decision-making: With a clear mind, you can approach challenges with confidence and make sound, strategic choices.
• Foster stronger relationships: A calm, centered leader connects better with their team, creating a culture of trust and collaboration.
• Improve productivity: Managing anxiety allows you to focus on what truly matters, increasing your efficiency without the overwhelm.
• Inspire your team: By modeling effective stress management, you encourage your team to prioritize their well-being, leading to a healthier workplace dynamic.

The benefits of managing stress and anxiety ripple beyond your role—they impact your entire organization, setting the foundation for long-term success and fulfillment. Start your journey today and lead with clarity and purpose.

Take the next step. Take control of your stress and anxiety thrive as a leader, by downloading my free “Mindful Leadership: Practices for Women Executives” to support your journey.

I’m an ICF Professional Certified Coach (PCC) and executive coach for Twanna Carter Professional & Personal Coaching, LLC. I flubbed my first career transition from the military so badly, it took me the next 10+ years to build my confidence and  recover. I know what it feels like to struggle with imposter syndrome and uncertainty about my leadership skills in the workplace. It’s why I am dedicated to empowering Black women. Helping them navigate career challenges and uncertainty by providing them with the tools and strategies they need to be successful. Schedule a V.I.P. Roadmap session today.

If you enjoyed this blog, please share it. If you’re feeling generous buy me a coffee.☕️

Curated Reading

1. Melaninated Magic: 180 Affirmations to Nurture Your Soul and Unleash Your Black Girl Joy by Twanna Carter, PhD
2. I’m Not Yelling: A Black Woman’s Guide to Navigating the Workplace (Successful Black Business Women), Elizabeth Leiba
3. Stop Overthinking: 23 Techniques to Relieve Stress, Stop Negative Spirals, Declutter Your Mind, and Focus on the Present (The Path to Calm) by Nick Trenton
4. Influence: The Psychology of Persuasion by Robert B. Cialdini
5. How to Win Friends and Influence People by Dale Carnegie
6. High-Functioning Anxiety: A 5-Step Guide to Calming the Inner Panic and Thriving by Dr. Lalitaa Suglani
7. Dare to Lead by Brene Brown
8. The Memo, by Minda Harts
9. Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones, by James Clear
10. Worthy: How to Believe You Are Enough and Transform Your Life, by Jamie Kern Lima

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