How to handle pressure

My heart is racing. I can feel the steady hammering against my chest. Strong. Loud. My thoughts are spinning. Fast. Unstoppable.

‘What if I cannot meet the deadline?’

‘What if the result is too weak?’

‘What if I am not convincing enough in this important meeting?’

WHAT IF … I fail … I loose… I am not enough!?

The what-ifs kill my sleep. The pressure takes away my joy. The stress assassinates my peace. I am not me anymore … and I have no idea what to think … or do …

I hate these moments. This is not the life I want. This needs to STOP!

So I pause. I breathe. I think.

What if I walk away right now? Just leave the context. Remove myself from unhealthy expectations – even the ones I set up for myself.

I am wondering: Who told me that the meeting was that important? What is the measurement for a weak result? What is going to happen if the deadline is not being met?

I have given my circumstances too much power over my life. Somehow I attached myself to expectations that feel unhealthy. I need to walk away.

As I am sitting in silence and detaching myself from the expectation level, I am realizing how the pressure fades away. My heart beat slows down, I can breathe lightly. This is how I want to live my life.

I am realizing: I don’t need to leave physically. Moving mentally does the trick.

With a deep breath I get up. Ready to go back into the game. Smiling.

Do you have ‘career DNA’?

Why do some people walk on in their careers while others stop?

From any given cohort of young professionals, some will have ‘more’ career than others. ‘More’ in this context is simply put in hierarchy levels including corresponding increase of responsibilities and impact. Did you ever wonder what made some walk on where others stopped?

For sure, there are a lot of external factors – and many of them are luck-related. But aside from them, there are internal factors, too. The good news about internal success factors is: you have control over them and you can train them. Therefore, you can influence a lot of your professional life at any stage of your career – if you choose to do so.

Let’s think about some success factors that you can actively manage. You will see them in action in people in higher hierarchical positions.

Attribution of failure

What you believe, becomes your reality. Hence, important moments to look at are moments of failure in your (professional) life. Where do you attribute your failure to?

If you look at successful people around you, they do not go into a self-pity cave mourning about their inadequacy towards their job. They rather attribute a failure to an external factors, … and move on.

So what happens to your self-talk when you experience failure? I heard from a lot of people that they switch from ‘this was a failure’ to ‘I am a failure’. And this is when it gets dangerous. All of a sudden, a situation in the workplace affects your identity and questions who you are and what you can do. If you continue to play with those thoughts, you will not try a similar business situation again. And this is how you probably will decide not to move on in your career.

Proper reflection and learning from failure is for sure a good thing. But overthinking will stop you from moving forward. And there is no beauty nor pride in examine a messy career moment to the bone.

Stress-handling

Moving on in your career will lead to bigger ‘stress’. Stress meaning that there will never be enough time, there will always be too many tasks and there will always be pressure. This is a given.

The question is how you handle yourself in this environment. Look at successful people around you – and precisely look at those who have been for years in management positions – they have found a way to deal with this stress. Sport, hobbies and a social life apart from work are for sure components for handling stress. In addition, there is an inwardly component that you need to deal with.

Look at your self-talk if you want to improve in this area. What are you afraid of? What is the worst thing that could happen in any given stress situation? Find and face your fears. Define answers to those questions. Position yourself inwardly.

If you want to make a long-lasting and high-aiming career, you need to make sure that you can sleep well at night. And this can be trained early on in your career. In this area, coaching, journaling or techniques like NLP can help.

Comparison

Comparing yourself with others costs you energy without payback. Most likely, you will only compare yourself towards people who are better, smarter, more successful etc. than you are. And in this game, you will always loose.

I am certain that successful people seldomly compare themselves with others. They are focussing on their business. And this is how the business grows and success increases. Greed and envy are bad consultants for a happy and healthy career life.

If you are struggling in this area, dedicate an active choice towards your self-talk. Did you ever wonder what comparison, greed and envy brought you so far? Would you like to continue thinking and speaking that way? It is your choice. A tough one. But one that changes the path of your career.

I am not too stupid, I am just grieving

Grief is limiting your power. As a high performer, it will be very frustrating to lose your ability to walk the extra mile. Get some ideas how to get through the grieving season – quickest.

“He doesn’t do what I tell him”, the leader complains. “It’s not a hard task… and still the result is poor.” Frustration is all over the place and the deadline is moving closer. A conversation about the situation of the employee starts – and all of a sudden a new story unravels. The team member went through a major loss lately. Emotional chaos and inner turmoil are limiting the ability to perform at best. While the leader is talking about all of those information, a new perspective on the situation evolves. The work is not yet done, but as the frustration leaves, new solution scenarios come up.

If you have gone through a major loss in life, you probably know how it feels not to be at the peak of performance. Details get lost. Deadlines seem insignificant. Colourful job tasks fade in grey.

It is a time when the focus of life shifts. And while some work is very helpful to keep a routine in life, one should not strive for high performance in order to kill the pain inside. Grief is real. Grief is painful.

Did you know that your brain cannot distinguish between the pain of a broken leg and the pain of emotional loss? Pain is processed the same. And you would not work with a broken leg one day after the surgery. Equally, you need to give yourself a bit of grace and rest when walking through grief.

For business people and high performer, this topic is important twofold:

  1. If you are a leader and your team member walks through grief, you need to know how to react.
  2. If you are a high performer walking through grief at any stage of your career, you need to know how to handle that situation.

Here are some thoughts

Tell people that you are grieving

You don’t have to say more or give details. But let your boss, colleagues and team members know, if you are walking through a tough time. “If I may seem absent at moments, it is not because I am not interested, but I am having a hard time at the moment.”

As a leader, you don’t need to help or say anything. A simple ‘I hear you’ is enough.

Go to bed early

If days are awful, make them at least short. In addition, you will need more sleep anyways as grief is taking a lot of energy. Especially if you are continue working … this is not the time for long office hours. Take your rest and you will get through this time quicker.

As a leader, be aware that rest is contributing to recovery. Take your team member out of heavy-fire-situations. Even if that person is requesting to work extra hard – coverage of pain through work is prolonging the healing and might end in burn out.

Have mercy – with yourself

Especially as a high performer, you love being productive and get stuff done. And exactly that skill is limited by grief. So you are not only grieving, but in addition, you feel like being useless.

The immediate reaction is to try to perform again – so that there is only the grief and not the feeling of uselessness. Unluckily, this approach is not successful. Your soul needs some time to let go and say goodbye. And it needs your mind and body to do that. You are one whole human being – and you cannot grief partially and work full-speed partially.

The ‘quickest’ route through grief is facing-the-giant wholeheartedly. Focus on the grief. Write, speak, weep. Whatever needs to be done. You will make it through. And once that time is over, you have your power back for high performing. Promised.

Why leading a few is harder than leading many

When people think about leadership, very often they envision a large group of people. Getting up the career ladder results in many people in their department – corresponding displayed in the income. But is this the place to learn leadership?

From a personal perspective, I learned the most of my leaders when I have been one-on-one with them or in a small group. In these moments I was able to connect to them – and sense what drives them. They shared their heart more openly and I could understand their reasoning and decisions. Yet, they were still my leaders and I was aware of the hierarchy involved.

Same is true for my teams today. In a smaller setting, no one can hide. Not even the leader. There is this ‘scary’ part in there where one is getting vulnerable. As a leader, it can feel very shaky when admitting weaknesses. It needs a lot of trust in a team to speak your mind openly. But if you manage to create that space, trust grows, people start blooming and the learning curve gets steep. These environments are the base for open honest feedback – be it wholeheartedly praise or words for growth.

Creating that team environment needs time and work. As a leader, you are responsible for the team spirit. You decide how much you share and in what tone you set out meetings. Generally, people mirror your behaviour. Give them time to build trust and see you consistent behaviour. Once they have seen you being authentic and trustworthy even under pressure, they will open up and bring in their share, too.

To give you an example: I always start my meetings in a good mood. Smiling and smalltalk is setting the tone – even in stressful seasons. Attendees learn quickly that ‘good mood’ is to be expected and soon after a series of meetings, they come in with the same smile. Once that point is reached, I don’t have to give much energy anymore, because the tone is up and everyone enjoys that style of a meeting. But it still requires consistency and effort by me to keep going and lead in the way I want to be mirrored.

How a ‚well done‘ feedback kills your career

“I only got positive feedback for my slides”, the new joiner smiles at me proudly. He just had the first project weeks with his new manager and the slide deck was the first deliverable he contributed to the project.

As much as I am happy for young professionals to get positive affirmation, I am wondering whether feedback should also include the parts what can be changed!? People contributing in projects without getting feedback that puts them on a learning journey, will stay good but won‘t get better. And as the only-positive-feedback continues, they are assuming that they were lucky this time at best – and, at worst they are learning that they don’t need to develop.

I am wondering if managers are aware of the result of their behavior!?

I understand why someone refrains from giving challeging feedback – it requires thought-through argumentation, love, wisdom, energy and a vision for the person who is being feedbacked. The easy way out is a „well done“ with no further comment. The young professional is happy. The one giving feedback doesn’t have to think. Easy. Yet, there will be no growth.

In consequence, the young professional will only grow to some degree – and that very slowly. So, although a „done well“ sounds pretty to the ear, it keeps you away from growing. And your peers, who get the challenging feedback, will outgrow you soon. They will get the promotion earlier and have the more interesting career with more challenging topics. And that only because they were trained in a harder way and did not get that easy „well done“ too often.

If you want to learn and become really good in a skill, you need to find people who feedback you openly and precise. You need to know what you can enhance and how this can be done. If you only work for people who tell you everything is fine, you are not growing. Maybe you are good enough for your current position, but how do you train for your upcoming levels?

Even worse, you don’t learn how to feedback others yourself. Truth is, giving feedback is harder than receiving feedback. You actually have to think about your opinion. If you have to tell a person that he/she needs to change, you even need to give guidance why the change is necessary and how the change could look like in order to be more successful. Giving feedback puts you at risk to not be liked, too.

Take some time to analyze where you are in all of this. Do you get enough challenging feedback to grow? Do you develop people by giving thought-provoking feedback?

Turning bad experiences into valuable lessons

We were discussing a certain consulting method, in short: creating solutions by starting out from bad client experiences. Identifying emotional hiccups is quite easy as negative emotions are stored quite well in the brain. A customer will recall those moments in more detail than a smooth process with no interferences. Once you have a negative incidence, solutions are created to change the process and reduce bad client experiences.

You can use this technique also for our life. Think for a moment: what can you remember from last week?

Most likely, all situations coming to your mind will be connected to emotions – quite often negative emotions. And this is a good entry point, to learn something new about yourself. Take some time and find out what created the bad emotion. What influenced your mood so intensively that you can recall it even today? What did you believe about yourself in that moment?

This technique is used in coaching, too. It is about creating awareness. Awareness about the underlying story that is happening while your emotions where triggered. And once you understand the underlying story, you can actively choose to stay in your mindset or change your thoughts and self-belief.

For instance, if you are triggered by words or behaviour of your colleague, your reaction says more about yourself than about your colleagues’ behaviour. It is very likely that your colleague didn’t even want to trigger you. He/she just did what they did. But it is your self-talk that is triggered, e.g. by commenting on how stupid that person is. It is very likely, that your are the one, having the need of proofing not to be stupid.

In essence, every moment you are experiencing an intense negative emotion at work, you can use the awareness that is created by that incident to learn more about yourself and grow inwardly.

‘Move talk’ – winning the asshole-style

Do you remember the last time you gave a presentation and someone in the room made an inadequate, non-content-related comment? Everyone laughed and you felt overwhelmed. Somehow you got out of concept and your presentation was weakened. Afterwards you were frustrated and you would have loved to say or do anything.

In literature you can find this concept being named ‘high talk’ (content related talk) that was hit by a smalltalk comment. It is done by people in the room who cannot challenge your content but who know how to discredit you as a person or in your role – and if you are not prepared, you lose your technical point to a simple joke. You can answer this type of interference either by a smalltalk comment yourself – or you use ‘move talk’, e.g. walking slowly to the respective colleague and look at her/him without saying anything. Once the silence is there, going back to your professional part.

In times of video calls, communication changes. Due to muted microphones, the classical ‘jokes’ that should intimidate the presenter are vastly eliminated. This is deliberating for all people who are afraid of these comments in the room. I believe, our communication culture gets more inclusive in a way. Even people who are not well trained in public speaking, will be less interrupted when speaking up in video calls.

But when it comes to ‘move talk’, many aspects are still working. This is relevant to know because in classical settings, you could answer ‘small talk’ with small talk or even go to the more intense ‘move talk’. But if the first interference already is in ‘move talk’, the classical communication guidelines and ideas don’t work anymore.

How does ‘move talk’ look like in video calls?

In a smaller group, when all screens are visible, ‘move talk’ can be seen by people ignoring the camera, e.g. demonstratively using the phone. More intense is leaving the desk while still having the camera on. These examples aren’t ‘move talk’ in itself – but when the discussion is requiring attention or a decision by a leader and that person is acting that way, it is a message.

What do you do when hit by ‘move talk’?

It highly depends on who is hitting you in which moment with ‘move talk’. Let’s look at two constellations.

The opponent

There are people who will profit from you failing, e.g. a colleague wanting your topic or position. Unluckily, there can also be people who just want you to fail – not because they want to step in but just because they don’t like you. When these people start using ‘move talk’, they want to disturb, so that you feel insecure and lose your point. In any case, ignore the ‘move talk’. Concentrate on the people, who need hearing you. You will not change the opponent – especially not when talking to them or calling out their behaviour. Walk on, don’t even bother.

The decider

If the person who needs to decide, confronts you with ‘move talk’, it will depend how well you know that person. If you need their concentration and they don’t give it to you, you might wanna ask: “It seems, it is a bad time to address this topic. Should I postpone and find a new date for talking?” Maybe they are having a bad time and a new date will make it better. If you don’t have the freedom to ask for postponement, make your point and end. If you need a decision, you could propose the next steps, e.g. “if I don’t hear otherwise, I will do x, y, z and give you an update afterwards.” This puts you in a position of movement – and the decider would need to get active if she/he really doesn’t like it. From my experience, leaders who are bored and don’t feel entertained enough, will act with ‘move talk’. Although the behaviour is quite annoying, those leaders are easy to play as you have a lot of freedom doing your style. Just don’t expect them to help, support or appreciate you. Just keep moving.

On your own journey of becoming a leader, you can decide how do you want to use those techniques in your communication style. It is good to know them when presenting and being ‘attacked’. Using these methods to discredit others in the first place, should be deeply considered as you are destroying trust in yourself. People will not like working with you, when they are not sure whether you will ‘attack’ them with communication methods.

You can change the world today

Here is a true story from the 70s. We are in Cambodia. The Khmer Rouge are in charge and rule the country brutally. Within 4 years up to two million people die. In those years, a baby is found by a swiss lady working for the red cross. The baby lays abandoned near the road to die. The forces of the Khmer Rouge are close and the lady decides quickly: she rescures the little baby girl, takes her to Switzerland and finds parents for adoption.

Roughly 35 years later, that former baby girl is now a highly educated, healthy woman – with a family of her own. She and her husband visit her roots – being in Cambodia for the first time. They fall in love with the country and the people. They decide to move to Cambodia and start an NGO that helps hundreds of kids and teens every week to get education, food and a vision for their life. Hundreds are blessed today, because one lady back in the 70s takes an abandoned baby girl from the street – without fearing the consequences.

I have heard the story many times. I have been to the NGO in Cambodia. And still, I am in awe every time I think of that storylining again. That one woman fleeing the Khmer Rouge changes a whole generation of Cambodian people today who live in that area.

It leads to the question: Are you aware that the decisions you take today can influence many people in the future?

What if the young professional you are training today, becomes the next head of a big department? What did that person learn from you and most likely will use in his/her leadership style?

What if you could speak potential and positivity in your team mates instead of bringing your emotional ‘bad-hair-day’ to work? You have a position today – no matter how insignificant you might feel. And it is up to you how you fill your work day and interaction with clients and colleagues.

Let’s think of this for a moment: Everytime you consider the long term perspective, a lot of the current hustle becomes irrelevant. The emotionally nagging moments get flattened when you think of what good can come out of it.

You lost an important client? – That’s bad. But how do you react? And who is watching? What kind of an example are you?

You could pick a fight with a colleague – or you surrender and ‘loose’ this one argument for winning a favour in the future?

You have an impact on your team mates everyday. You choose what kind of an example you want to be.

Wanna keep your job?

Interestingly, there are some people who will always tell you how much they have to do, how stressful their job is and when coming to complaining about colleagues and bosses the day doesn’t have enough hours to contain their words. It seems, their whole life is awful and punished by the few people around them. Often I am wondering, whether they are aware that one part of their misery is the constant echo of their stressful workday in their private lives!?

But aside from crashing the atmosphere at home, most likely their job isn’t that bad after all – at least they haven’t changed positions or applied for a new role. Most likely, a huge part of their complain is letting everyone know how important and unexchangeable they are in their position. Which opens room for a change of perspective: how does their boss and colleagues see that person? Does he/she contribute to the team success? What is the effect of the complain of that person towards the team mates?

Even the brightest mind and the deepest content of a colleague is overruled by a bad attitude. Someone complaining much – regardless the topic – stresses the team more than the actual work will contribute. People will see and learn from that behaviour – managing around colleagues whose attitude is counterproductive. In turn, when it comes to team size reduction – these people won’t have anyone speaking up for their important contribution to the team success despite their story of having so much stress and hence, being so important.

So, if you want to be part of the crew kept on board, think of this: your teammates and leads need you to do your job. They need you to take responsibility for your tasks so that they can trust you and your results. Very often you can decide what ‘your job’ involves. One major part is fixing problems. Often these problems won’t be part of your initial job description. But if you are known for a mindset that thinks of solutions instead of complain, your teammates and leads will love to work with you and will do anything, to keep you in the team.

Why does my boss earn so much money?

“Whether my boss is there or not – it doesn’t make any difference”, I recently heard someone say. It displays the missing transparency of what is a boss’ job. One thing that is quickly mentioned in this discussion, is the high salary that one gets for being in a management position. And most likely, the person mentioning the money, is the one trying to reach a management position, too.

Unluckily, this perception of a boss not doing anything useful to the companies cause, leads to many new managers following that same approach – not realizing of how mistaken they are.

So, if you want to become a successful person in a managing role in your company, think of the following ‘to dos’ and check whether you are willing to do them. For sure, you will find people in your organisation that are in management positions not doing the named points. But you can decide for yourself, what kind of leader you want to become.

Take decisions

One essential part of a management position is the responsibility of taking decision. People will come to you with options, but it will be your responsibility of choosing on how to proceed. You can probably recall several ocasions in which the respective leader did not take a decision – and how harmful the result was.

Taking decisions makes you vulnerable in a way. People will know where you stand and what opinion you have. This is why many leaders refrain from taking a decision. Often this comes in shades of procastination or delegation of the decision to a gremium or lower rank.

But lets be clear: part of the salary of a management role is the responsibility for taking decisions – even the controverse and hard ones.

Give feedback

As long as all your team members are working fine, reaching their goals and have no conflicts, feedback sessions are easy. Giving praise and appreciation is the fun part of feedback. But if destructive behaviour of single people are destroying the atmosphere or weak results are torpedating the company results, it becomes tough.

Addressing destructive behaviour can result in conflict – and conflict needs energy, time and clear guidance. And this is for sure part of the management role and salary. Yet, a lot of managers refrain from walking into this métier. They neither want to spend the time nor their energy in confronting people with feedback. They are rather hoping that the problem somehow goes away.

Unluckily, un-feedbacked bad behaviour will expand and eventually kill the atmosphere; resulting in low cooperation, less delivery quality and in the end high attrition.

What helps is ‘radical candor’ as Kim Scott names it (see her book ‘Radical Candor’). Radical Candor means being totally clear about the content while having the heart of developing the person who gets feedback. No sugar coating. But also no condemnation. Setting clear boundaries and rules for the team and giving freedom for everyone to develop. It’s hard, as it requires a lot of self-reflection of the leader. But it is part of the management role.

Think ahead

Ideally, leaders don’t only focus on the present but have an idea of where they want to be in 5 or 10 years from now. They are not consumed by all problems at hand but have the capacity of thinking several steps ahead. They can anticipate what impact their decision might have.

This ability as well as the time of getting to a well-thought-through decision is part of the their job. As hence, is displayed in their salary.

If you like to have a boss with the named qualities, take action and become that boss yourself.