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Step by Step Guide To Managing Stress

Natalya Berdikyan

4 Feb 2025

Stress Management - From Overwhelm to Ease. Is Stress Draining You? Is it Draining Your Loved Ones and Your Team? Is it Negatively Affecting Your Relationships?Is it Hurting Your Performance? Is it Affecting Your Health? Here’s How to Take Back Control.

Want to Be at Ease or in Dis-ease?


Stress is one of the biggest challenges people face those days. Uncertainty, long hours, high expectations, and constant decision-making can leave you feeling exhausted and overwhelmed. But what if stress wasn’t the real problem?


The Hidden Causes of Stress:

🔸 Lack of Boundaries – Are you saying “yes” to everything, leaving no time for yourself?

🔸 Energy Misalignment – Are you working against your natural rhythm, pushing through exhaustion?

🔸 Unrealistic Expectations – Are you carrying the weight of your team, business, family without enough recovery time?

🔸 Decision Fatigue – Too many choices lead to mental exhaustion and reactive decision-making.


Stress isn’t just about feeling overwhelmed, feeling angry or tearful, anxious or stuck, out of time or control —it takes a toll on body, mind, and performance. Left unchecked, stress creates a vicious cycle:


🔄 Poor sleep → Fatigue & brain fog → More stress

🔄 Unhealthy nutrition → Energy crashes → More stress

🔄 Lack of connection, alignment → Isolation & disengagement → More stress

🔄 Chronic stress → Weakened immune system, high blood pressure → Burnout


The result? A state of dis-ease, where your body and mind break down. But it doesn’t have to be this way.


Practical Tools to Break the Stress Cycle


✔ The 90/5 Rule or Pomodoro Technique – Work in 90-minute deep-focus sessions (depending on your focus ability), then take a 5-minute recharge (move, breathe, or reset). Or 25 minutes and 5 minute of break - improves creativity.

✔ Breathing/Physiological Sigh – A simple double inhale & slow exhale or slow deep inhale and even slower exhale (inhale 5, hold 2, exhale 7) to instantly lower stress.

✔ Sleep Hygiene Reset – Reduce screens before bed, and aim for 7+ hours of quality sleep to restore your body.

✔ Fuel for Performance – Replace stress-induced caffeine/sugar crashes with balanced meals that sustain energy.

✔ Reconnect & Reset – Make time for meaningful conversations and personal well-being—leadership starts with self-care.

✔ “One Thing” Focus – Prioritize one impactful task per day instead of getting lost in busyness.

✔ Boundaries & Recovery – Block uninterrupted focus time and schedule recovery moments throughout the day. ✔ Shift of Perspective - Change mindset, thinking and behavioural patterns to create and match desired reality


The Choice: At Ease or In Dis-ease?


When you shift from stress-driven performance to energy-driven leadership, everything changes:

You perform better with more clarity & focus.

You feel healthier with less exhaustion & burnout.

Your team thrives, following your example of balance & well-being.


Learn how to break the stress cycle and sustain high performance without burnout.


  1. Join the Next Leadership Wellbeing Circle


📅 Next Session: Stressless & Wellness - Build Winning Leadership Strategies in Life and Workplace

📍 Online (Zoom) | Limited Seats Available


🔗 Reserve Your Spot


  1. 10x Your Leadership & Wellbeing Program - Online course to mazimise wellbeing and leadership


🔗 Learn More & Buy the Course


  1. Want a customized solution for you or your team? Let’s talk.


🔗 Book a Free Consultation


Your best leadership comes from being at ease, not in dis-ease. Let’s make it happen.


Related Resources

📥 Startups Magazine: Stress in not the enemy but how to come with it

📥 Thrive in Life and Work: The Essential Role of Wellbeing for a Successful Year

📥 Fuel Q4 to Power a Strong Start in 2025

📥 Elevate Your Team’s Energy & Performance

 

About the author:

Natalya Berdikyan founder of Life by Design Academy offers a transformational proven holistic approach to leadership, performance and wellbeing supporting leaders and their organizations. Learn more at www.lifebydesign-academy.com


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