chat
expand_more

Get your free personalized wellness plan. Click here.

clear

ARE YOUR HAPPY HORMONES IN BALANCE? TAKE THE QUIZ TO FIND OUT.

Call: 416-453-5463
 
bt_bb_section_bottom_section_coverage_image

Got Promoted? Here’s How You Can Manage Work-Related Stress

February 7, 2025by 0
Congratulations! You did it!

Your Dream of being promoted. While this achievement is a testament to your hard work, it often comes with increased responsibilities and pressure that can be overwhelming.

Toss in the unique challenges that come with being a Black professional, and it’s no wonder these feelings can intensify.

But not to worry – you don’t have to face those feelings alone. After counselling a few individuals who grew in their career, I know all to well the successes but also the work-realted stress that comees it. Here’s some  tools and strategies that will help you manage work related stress and be successful in your career and personal life.

We break down a science based practice that brings you back to a place of clarity, no matter what you’re feeling—whether it’s frustration, anxiety, or that familiar imposter syndrome. The best part, you can do it in only five-minutes.

The Solution: A 5-Minute Grounding Practice Backed by Science

Before you think this is some time-consuming wellness routine that requires an hour of meditation or yoga, let me stop you right there. I know how packed your schedule is. That’s why I’m introducing a quick, science-based remedy that fits seamlessly into your day. Whether you’re in between meetings or about to head into a high-pressure situation, this grounding practice can be your go-to.

Here’s the 5-minute breakdown:

  1. Find Your Breath – Go ahead set your time for 1 minute. Start by sitting comfortably, whether at your desk or on a break. Close your eyes if possible, and focus on your breathing. Take a slow inhale through your nose, hold it for a moment, and exhale slowly through your mouth. This simple act begins to lower your heart rate and signals to your body that it’s time to shift from a stress response to a calm, focused state.
  2. Body Scan (2 minutes) Next, scan your body from head to toe. Notice where you’re holding tension. Is it in your shoulders? Your jaw? Gently release those areas with your breath. This awareness not only reduces physical stress but also helps anchor you in the present moment, pulling you away from spiraling thoughts.
  3. Visualize Success (1 minute) Now, close your eyes and visualize yourself confidently handling the situation that’s causing you stress. Whether it’s a big meeting, a project deadline, or juggling multiple responsibilities, picture yourself succeeding with ease. Your brain doesn’t differentiate between visualization and reality. This boosts your confidence and primes your mind for success.
  4. Affirm Your Worth (1 minute) Finally, take a moment to remind yourself of this truth: You are worthy of the success you’ve achieved. Repeat this affirmation silently to yourself: “I am capable, I am deserving, I am in control.” This affirmation helps dismantle any lingering self-doubt and solidifies your mindset.
Why It Works: The Science Behind It

This 5-minute practice is not just feel-good advice—it’s grounded in neuroscience and psychology. Here’s why it’s effective:

  • Breathing exercises activate the parasympathetic nervous system, which helps you switch out of “fight-or-flight” mode and into a state of calm. Your brain stops flooding your body with stress hormones like cortisol and adrenaline.
  • Body scanning is a form of mindfulness that brings your awareness back to the present moment, reducing anxious thoughts about the future or regrets about the past.
  • Visualization primes your brain for success by reinforcing positive neural pathways, making it easier to achieve your goals with confidence.
  • Affirmations work by rewiring negative thought patterns and replacing them with empowering beliefs. They allow you to silence the inner critic and embrace your worth.
Clarity in 5 Minutes, Confidence for the Long Run

I know you’re juggling a lot, and you may feel like there’s no time to address the overwhelming stress and self-doubt that creep in. But with this quick, 5-minute practice, you can begin each day—or each stressful moment—by resetting and returning to a place of clarity. And the best part? It fits perfectly into even the busiest schedule.

This grounding technique is more than just a temporary fix. Over time, it builds resilience, making it easier to navigate the daily pressures that come with your role. It’s about empowering you to step into your full potential and show up with the clarity and confidence you need, no matter what’s on your plate.


Ready to Dive Deeper? ,I will be sharing More Practical Strategies On My Upcomming Newsletter!

If you’re looking for more science-backed tips and insights to help you thrive in your career and personal life, check out my upcoming newsletter. Every two weeks, I’ll be sending out bite-sized content designed to fit into your busy life—just like this practice. You’ll get practical, actionable advice to help you stay grounded, focused, and aligned with your goals.

(coming soon)

Yours Truly,

Alethia Cadore

Leave a Reply

Your email address will not be published. Required fields are marked *

TOP