Quick stress-relief tips for busy CEOs

In the fast-paced world of leadership, stress is inevitable, however, effective CEOs don’t just manage stress – they master it.

If your schedule leaves little room for lengthy breaks, these quick stress-relief strategies can help you reset, refocus, and maintain peak performance.

1. Take a two-minute breathing break

Deep breathing activates the parasympathetic nervous system, calming the body and mind. Try the 4-7-8 technique: Inhale for four seconds, hold for seven, and exhale for eight. This simple exercise can be done between meetings to lower stress levels instantly.

2. Get moving – Even for five minutes

A brisk walk around the office, a few stretches, or standing up for a quick body shake can work wonders. Physical movement releases endorphins, which help to reduce stress and improve focus.

3. Practise the ‘five senses reset’

When feeling overwhelmed, take a moment to ground yourself by engaging your senses. Identify one thing you can see, hear, touch, smell, and taste. This mindfulness exercise quickly brings you back to the present moment and relieves tension.

4. Try the pomodoro technique

Break work into 25-minute intervals with five-minute breaks in between. Short breaks prevent burnout and help maintain concentration. Use these breaks to stand up, hydrate, or take deep breaths.

5. Listen to a quick stress-relief playlist

Music has the power to shift moods instantly. Keep a curated playlist of calming or uplifting tunes that help you decompress within minutes. Classical music, lo-fi beats, or nature sounds can be particularly effective.

6. Use the ‘two-minute rule’ to clear your mind

Feeling overwhelmed by small tasks? If a task takes less than two minutes to complete – such as responding to an email or delegating an assignment – do it immediately. This prevents minor stressors from piling up.

7. Practise gratitude on the go

Stress often comes from focusing on what’s wrong. Take a few seconds to list three things you’re grateful for, whether it’s a successful meeting, a supportive team, or even just a good cup of coffee. This shift in perspective can reduce stress and enhance resilience.

8. Keep a ‘stress-free zone’ in your office

Designate a corner of your office as a stress-free space. It could be as simple as a comfortable chair with a book, a scented candle, or a small plant. Taking a short break in this space can help reset your mindset.

9. Opt for a power nap (if possible!)

A 10- to 20-minute nap can dramatically improve mood, productivity, and stress levels. If napping isn’t feasible, closing your eyes for a few moments and practising mindfulness can have similar benefits.

10. Reach out for a quick conversation

Stress thrives in isolation. A short, non-work-related chat with a colleague, friend, or mentor can provide emotional support and a fresh perspective. Even a quick joke or a light-hearted exchange can ease tension.