Ever wondered how CEOs handle the stress that comes with leading a company day in and day out? In this Q&A, the CEO & co-founder of a successful business reveals how mindful procrastination is a daily habit that keeps burnout at bay, while a medical director shares the importance of taking short breaks to regroup. We have gathered ‌seven insights from top professionals to help you navigate the overwhelming feelings that come with high-pressure roles. Discover these expert tips and more in our comprehensive guide to stress management.

  • Schedule Mindful Procrastination Daily
  • Take Short Breaks to Regroup
  • Incorporate Walks, Electrolytes, and Vitamin B1
  • Break Tasks into Manageable Steps
  • Engage in Regular Exercise
  • Practice Daily Meditation
  • Integrate Stretching and Deep Breathing

Schedule Mindful Procrastination Daily

I remember a point where meetings, deadlines, and deliverables felt insurmountable, and my solution was counterintuitive: I scheduled 15 minutes of mindful procrastination each day. Giving myself permission to deliberately do nothing; sip a coffee; or stare out the window, oddly enough, restored my focus and energy for the tasks ahead. It reinforced that burnout is often a signal—not that you’re doing too little, but that you’re doing too much without space to breathe.

If burnout feels close, flip the narrative from “I have to” to “I get to”—you get to disconnect for a bit, recalibrate, and find meaning in the work again, rather than pushing through aimlessly. Small rituals, like starting the day with gratitude or ending it with a non-negotiable wind-down routine, create mental guardrails. No task is worth your well-being, and taking a step back often brings the clarity you were chasing all along.

Mark McDermottMark McDermott
CEO & Co-Founder, ScreenCloud

Take Short Breaks to Regroup

There was a time during my residency when I was working in the emergency department, and the pace was relentless. The waiting room was overflowing, and the cases seemed to get more complicated as the hours passed. I had been on my feet for nearly 12 hours, and there were still patients waiting to be seen. Exhaustion started to catch up with me; my mind felt cloudy, and I was struggling to stay focused. Then a critical case came in, and I needed to make fast, clear decisions. I remember thinking that I had nothing left to give, and the burnout hit me full-force.

In that moment, I knew I had to step back and regroup. I found a quiet corner for just a minute, closed my eyes, and took a few deep breaths to calm my mind. It wasn’t long, but it made a huge difference. When I returned to the situation, I felt more in control, and my thoughts were clearer. That short break helped me get through the rest of the shift without letting the stress completely take over. It was a real turning point for me in learning how to handle the intense demands of this kind of work.

Maria KnobelMaria Knobel
Medical Director, Medical Cert UK

Incorporate Walks, Electrolytes, and Vitamin B1

There was a time when my workload became overwhelming, and I felt burnout approaching. I implemented a stress-management technique involving daily walks, replenishing electrolytes, and taking extra vitamin B1. This routine helped me relax, recharge, and maintain clarity, preventing burnout.

For someone feeling overwhelmed, I recommend incorporating simple, consistent habits that promote physical and mental relaxation, like walking or mindful breathing exercises.

Prioritizing self-care is crucial—small, regular habits can make a big difference in managing stress and maintaining balance.

Dr. Jonathan SpagesDr. Jonathan Spages
Doctor, Author, Advanced Natural Health Center

Break Tasks into Manageable Steps

Before, I was juggling multiple large projects at once, and the pressure was building quickly. I started practicing a simple stress-management technique by breaking tasks into smaller, manageable steps and taking short breaks between them. This approach helped me stay focused and prevented burnout by giving me room to breathe and reassess my priorities.

For someone feeling overwhelmed, I would say to take a step back, prioritize self-care, and do not hesitate to ask for help. Small adjustments in how you manage your workload can make a huge difference in how you feel.

Amaury PonceAmaury Ponce
Business Owner, Ponce Tree Services

Engage in Regular Exercise

Navigating a high-pressure industry as a Head of Human Resources, I’ve found that proactive stress management is crucial to avoid burnout. During a particularly intense period of company-wide restructuring at Slipintosoft, I turned to mindfulness exercises and consistent exercise to manage my stress levels. Launching my day with 15 minutes of quiet meditation gave me a calm, centered start, while a daily 30-minute brisk walk after work helped clear my mind and let go of the day’s stress.

To someone wrestling with overwhelming stress and on the brink of burnout, I recommend identifying stress triggers, integrating regular physical activity into your routine, and exploring mindfulness techniques. Meticulous planning and prioritization of tasks can also help maintain a good workflow balance. Most importantly, don’t hesitate to seek professional help if the stress becomes unmanageable. Remember, taking care of your mental health is not a luxury; it’s a necessity.

Linda MooreLinda Moore
Head of HR, Slipintosoft

Practice Daily Meditation

Running a fast-paced startup while balancing personal life can quickly lead to burnout if you’re not careful. A few years ago, I found myself in that exact spot—juggling high-stakes projects, constant deadlines, and personal commitments. My sleep and focus started slipping, and I noticed I was feeling increasingly drained. I knew I needed to change how I managed my stress, and that’s when I tried something new: mindfulness meditation.

Each morning, I would set aside just 15 minutes to practice. It started as a simple routine: finding a quiet spot, sitting comfortably, and focusing on my breath. I’d let thoughts drift in and out without attaching any judgment to them, just bringing my attention back to my breathing whenever I got distracted. At first, it felt strange to carve out time in an already busy day to sit still, but the benefits soon became clear.

After a few weeks, I noticed a real difference. I could focus more deeply and productively at work, felt less anxious, and even found myself able to prioritize tasks more naturally without feeling overwhelmed. My mood improved, and so did my sleep. That simple routine of mindfulness became a reliable way to manage stress, helping me stay centered and avoid burnout even when things got intense.

If you’re feeling overwhelmed, I can’t recommend trying a stress-management tool like this enough. Whether it’s meditation, deep breathing, or even just taking a few quiet moments each day, finding a way to recharge can make all the difference. Overcoming burnout takes time and patience, but small, consistent steps like these can help you regain balance and keep that excitement alive for both your personal and professional life.

Jay YueJay Yue
Growth, Wanderboat

Integrate Stretching and Deep Breathing

There was a time a few years ago when I was running Collins Place Physio, managing a busy patient load while also overseeing the business’s operations. The combination of treating clients, managing staff, and expanding the clinic left me feeling stretched thin, and I could feel the early signs of burnout: fatigue, irritability, and a lack of focus. That’s when I turned to a stress-management technique I found incredibly effective: structured breaks combined with mindful movement.

I scheduled short, deliberate pauses in my day, where I’d step away from my desk or treatment room, even if just for five minutes. I used these moments to practice deep breathing and some gentle stretching, which helped to clear my mind and reset my energy. These techniques were simple, but paired with my years of experience in physiotherapy and knowledge of how the body and mind are interconnected, they made a huge difference. By proactively managing stress this way, I was able to maintain my focus, avoid burnout, and continue to provide high-quality care to my patients.

For someone feeling overwhelmed and on the verge of burnout, I would advise them to recognize the warning signs early and take deliberate steps to care for both their body and mind. Often, burnout comes from a lack of balance, so integrating small, restorative practices into your daily routine can have a profound effect. Movement is key, whether it’s a quick stretch, a walk, or even a few minutes of deep breathing. As someone who has worked in health and wellness for over 30 years, I have seen the transformative power of mindful movement in stress management. Do not wait until you are completely drained; take small, regular actions to protect your well-being.

Peter HuntPeter Hunt
Director & Physiotherapist at the Alignment Studio, The Alignment Studio