Ten things conscious leaders do for less stress

April is Global Stress Awareness Month, so it was an ideal opportunity to reflect on stress through the lens of conscious leadership. This includes how we experience it and how it affects others. As people, our stress responses go beyond ourselves. They’re not contained within us. They influence and impact the people around us as well as our workplace culture.

There’s no magic solution to eliminate stress entirely. However, there are practical habits that can make a real difference if practised consistently. They’re straightforward and effective, and many are central to the ideas of the Conscious Leadership Advantage.

 1. Lead by example

As a conscious leader, the way you respond to stress sets the tone for the people around you. Walking the talk with healthy stress management practices, like taking breaks, prioritising self-care or sharing strategies that work for you, provides a valuable example for others to follow. 

How this links to conscious leadership: Your actions build trust and credibility, showing that you value the importance of reducing stress.

2. Reframe your mindset about stress 

Research by Kelly McGonigal demonstrates that shifting your perspective on stress can reduce its harmful effects and even boost performance.  Her TED Talk offers helpful insights on this topic. 

Why this matters for to conscious leadership: Viewing stress as a motivator helps you to maintain optimism, keep challenges in perspective and set a constructive and realistic example for your team.

3. Start with self-awareness 

We’ve all had those moments where stress gets the better of us and we don’t respond in the way we’d like. The key to breaking this pattern is self-awareness. Understanding what increases your stress and recognising how you usually act when under stress is essential. 

Journalling or asking trusted colleagues for honest feedback can be effective ways to build self-awareness over time. 

How this links to conscious leadership: Self-awareness helps you act intentionally, rather than making hasty decisions based on stress.

4. Incorporate movement and exercise

Physical activity is one of the most effective ways to manage stress. Exercise releases endorphins, which improve mood and help reduce the physical effects of stress on your body. Regular movement, whether it’s a daily walk, yoga or a gym session, even for a short time, also improves sleep which in itself is helpful for reducing stress and building resilience. .

Why this matters for conscious leadership: Taking time for movement keeps you energised, less stressed and more mentally sharp, so you can show up as your best self for the people in your life (work and home).

5. Prioritise quality sleep 

If you try just one new habit from this list, focus on getting more sleep or improving your sleep quality. Proper sleep is essential for decision-making, emotional balance and resilience, all of which help to decrease stress. Adults generally need 7 to 9 hours each night, according to the National Sleep Foundation. 

Dr. Matthew Walker, author of *Why We Sleep*, describes it as *"the Swiss Army knife of health."* It’s a small change that can have a significant impact. 

How this helps you: When you’re well-rested, you are more composed, decisive and capable of managing stress effectively.  You’re more conscious, rather than operating at an unconscious level on autopilot, where you become more reactive and rigid.

6. Set realistic goals 

Ambition is important, but overly ambitious goals can lead to unnecessary stress. Breaking big objectives into smaller, manageable steps makes the process far more achievable. It’s a bit of a cliché but I honestly quite like using SMART goals. They help me stay focused.

Why this matters for conscious leadership: By setting realistic goals, you create an environment where success feels more attainable or even enjoyable, reducing pressure on yourself.

7. Build strong social connections

Human connection is an incredibly effective buffer against stress. Research from Gallup reports that people with strong social ties have significantly lower stress levels. Brené Brown, author of *Dare to Lead*, reminds us *"Connection is why we’re here; it is what gives purpose and meaning to our lives."* 

Why this matters for conscious leadership: Strong relationships enhance trust, collaboration and cohesion within your team.  Your organisation is a systemic whole, not simply a collection of individuals. 

8. Set boundaries to protect your time and energy 

Putting relaxation methods into your routine can significantly improve how you manage stress. Techniques such as deep breathing, cyclic sighing (Andrew Huberman talks about this on one of his podcast episodes) or progressive muscle relaxation have all been shown to reduce tension and promote calmness.

Why this matters for conscious leadership: Staying calm in high-pressure situations is helpful for your own physical and mental wellbeing. It also demonstrates stability, which reassures your team and helps maintain everyone’s focus during challenges.

10. Focus on small, consistent habits 

Establishing automatic habits takes time and consistency. Many people struggle to maintain new habits because they attempt too many new habits at once, or the new habit is too much of a dramatic change at once. Starting with something simple like prioritising sleep actually has exponential benefits over time.   

How this links to conscious leadership: Small, consistent improvements are more sustainable and provide a clear example of gradual progress for your team.  Small steps, done consistently, also add up to big impact over time.

Final thoughts to wrap up on the topic of stress

Conscious leadership is about leading with intention, consistency and care for yourself and those around you. These ten habits can help you reduce stress, build resilience and show up more effectively and consistently. 

Which of these habits stands out to you? Is there one you already practise, or one you are ready to start? Remember to start small and be consistent.

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Dr Sarah Whyte is a keynote speaker, workshop facilitator, counsellor and coach.

If you have an event or conference coming up and you're curious about how conscious leadership can elevate your people’s performance, productivity and wellbeing, book a call with me and let's chat.