Stress under control
As a manager, you are often confronted with a variety of difficulties. You lead teams, make difficult decisions and are responsible for the success of the company. This task can quickly make you feel overwhelmed and your wellbeing suffers if you don't know how to deal with stress. The good news is that despite the busy schedule, there are simple but effective ways to reduce stress, such as the 5 powerful tools for managers.
Today I would like to give you five powerful tools that you can use immediately to find inner peace and serenity - even in the most stressful moments. These tools are not only part of my miReiki practice, but also the result of years of experience as an executive coach. The miReiki practice goes deep: it can strengthen you physically, align your energy and bring you into balance through mindfulness - so that you as a leader remain mentally and emotionally stable and can unfold your full power.
Start the day
1. miReiki morning ritual (15 minutes)
One of my best suggestions for stressed managers is the miReiki morning ritual. It is the most effective of the five tools for managing stress. It is designed to set you up for the day and centre your energy in the morning, so it can not only bring you clarity, but can also protect your energy from the stress factors of the day.
You should plan your morning routine as follows:
- Go to an undisturbed place where you can be by yourself. Do 1-2 light stretching exercises there to get your body going.
- Sit in an upright position. You can spread your favourite essential oil on your pulse points and then breathe it in deeply.
- Then place your hands on your heart and breathe deeply for 1-2 minutes. Feel what is happening in your body.
- Then place your hands flat on your stomach and breathe in and out deeply for 1-2 minutes. Feel what is happening in your body.
- Think about the signs your body has given you and be grateful for them. This exercise will strengthen your awareness, your clarity and your serenity.
- Use a statement like: "I lead with ease and inner peace."
Although this morning ritual only takes about 15 minutes, it provides you with a solid foundation that can help you deal with the stress of the day and become a more confident leader.
There are two different options during the lunch break:
You can either take a short walk or do a mini meditation to shake off the stress. You will notice what you need at the moment. Sometimes you are so tense that a short walk helps to release the tension in your body. I recommend taking the walk first and then eating something small, because with stress in your body, any food is like lead in your stomach and this can lead to a performance slump in the early afternoon.
2. short walk: exercise
Consciously take 15 minutes to go for a walk in the fresh air. Try it without a mobile phone and without music. Concentrate on your breathing and look into the distance, your eyes will thank you for it.
3. mini-meditation: mindfulness in the here and now
You don't need 30 minutes to reap the benefits of meditation. Even two to three minutes of reflection can help you feel less stressed in the midst of a hectic workday. You can use the short meditation I offer in my miReiki practice at any time.
And this is how it works:
- Go outside briefly and find a quiet place. Close your eyes.
- Breathe in deeply and pay attention to your breathing.
- Feel how your chest rises and falls.
- For two minutes, concentrate solely on your breathing and the feeling of calmness that each breath brings. This short mindfulness exercise helps to calm your nervous system and can bring you clarity.
- Use the 4-7-8 breathing method for this.
- This breathing technique is a quick and efficient strategy for keeping calm in acute stress situations. It is particularly useful before important meetings or in the event of an unexpected increase in stress.
- Breathe in deeply through your nose for four seconds.
- Hold your breath for seven seconds.
- Then breathe out completely through your mouth for eight seconds.
If you repeat this exercise three to five times, your pulse will calm down and your thoughts will become clearer.
4. take conscious breaks
Managers often tend to rush from one meeting to the next without taking breaks. However, if you don't take conscious breaks, your brain gets tired and you lose efficiency. Set aside Therefore, take a short break of 5 minutes every 90 minutes. These short breaks increase your productivity and refresh your mind.
Use these moments to consciously take a deep breath and relax. With these short, targeted breaks, you can avoid accumulating stress throughout the day.
5. essential oils as little helpers throughout the day
Aromatherapy is a simple but very effective method for immediate stress management. Some essential oils, such as bergamot or lavender, can have a calming effect. I use aromatherapy in particular to restore emotional balance.
And this is how you can use them:
- Carry a small roll-on with a mixture of bergamot, peppermint and lavender. This mixture improves your mood and calms your nervous system.
- Apply it to your wrists and breathe it in deeply through your nose, it can help you to calm down and focus at the same time.
- Whether you're on your way to a meeting or simply taking a short break at work - aromatherapy can be a gentle but effective way to quickly regain your balance. Why not give it a try!
You now know the 5 tools for managers and have realised that keeping stress under control doesn't have to be difficult. By applying these simple methods, you can significantly improve your daily life. The combination of miReiki morning routine, lunch break walk, mini meditations and the essential oils can help you to protect your energy and strength, maintain your clarity and find calm even in the most difficult moments.
You will experience a reduction in stress and better control over your emotional balance if you integrate these strategies into your everyday life. Remember that you don't have to bear everything alone, even as a leader. To maintain your ability to lead people effectively, take good care of yourself and serve as a role model.
And have I piqued your interest? I will help you to successfully master the day with the 5 tools so that you don't fall half dead on the sofa in the evening. If you have any questions, please do not hesitate to contact me. Contact us or visit me on LinkedIn or Instagram.
Scientifically explains how Reiki and aromatherapy can reduce stress levels in executives.
Aromatherapy and Reiki can be effective methods for reducing stress in executives by acting on various physiological and psychological aspects. Here is an overview with a scientific background:
Aromatherapy for stress reduction
Aromatherapy uses essential oils to improve well-being and reduce stress. This can be particularly effective for managers:
Physiological effect:
Essential oils such as lavender, bergamot or ylang-ylang can reduce cortisol levels and improve heart rate variability[1]. This leads to an activation of the parasympathetic nervous system, which promotes relaxation and stress reduction.
Psychological effect:
The sense of smell is closely linked to the limbic system, which controls emotions and memories. Certain scents can evoke positive associations and thus reduce stress and anxiety[1].
Practical application:
Managers can easily integrate aromatherapy into their daily work routine, e.g. by scenting rooms in the office or using roll-ons in stressful situations.
Reiki for stress reduction
Reiki is a Japanese energy healing method that can reduce stress and increase well-being through the laying on of hands:
Physiological effect:
Studies show that Reiki can lower blood pressure and heart rate and improve heart rate variability[2]. This indicates an activation of the parasympathetic nervous system and a reduction in the stress response.
Psychological effect:
Reiki can reduce anxiety and depressive symptoms and increase general well-being[2]. For managers, this can lead to improved emotional stability and resilience.
Practical application:
Regular Reiki sessions, whether performed by a practitioner or as a self-application, can be integrated into the daily work routine of managers to reduce stress and increase performance[1].
Synergy of aromatherapy and Reiki = miReiki
The combination of both methods can be particularly effective:
- Aromatherapy can enhance relaxation during a Reiki session.
- Sensory stimulation through scents can support the energetic work of Reiki.
- Both methods promote mindfulness and presence, which is valuable for managers in stressful situations.
Scientific perspective
While research into aromatherapy and Reiki is still relatively new, studies indicate positive effects. In particular, the effect on the autonomic nervous system and stress reduction are promising[1][2]. For managers, these methods offer non-invasive, easily accessible ways to manage stress. They can help to improve mental clarity, support decision-making and maintain long-term health and performance.
Sources:
[1] https://hls.global/de/reiki-fuer-effektive-fuehrung-mireiki/
[2] https://fastercapital.com/de/inhalt/Reiki-Heilpraxis–Reiki-und-Startups–Innere-Harmonie-fuer-geschaeftlichen-Erfolg-kultivieren.html
[3] https://www.heilpraxis-grobbecker.de/ueber-mich/
Deutsch 
English (UK)