Leading Through Turmoil Without Burning Out: 9 practical ways to stay grounded when everything feels uncertain

In a conversation with a client yesterday, I was reminded just how intense it can feel when certain pressures arise during the natural rhythm of business in a multinational corporation. When business gets bumpy, cash flow pressure, changing priorities, re-structuring, downsizing or just too much happening at once it’s easy to feel that creeping sense of panic.

As a leader, staying calm benefits you first. It preserves your clarity, composure, and ability to make sound decisions. And because you set the emotional climate, that steadiness helps others find their footing too. Your response shapes both your own effectiveness and your team’s stability.

Here are nine simple, practical ways I’ve found work well for myself and I’ve noticed work well for coaching clients of mine to stay grounded when everything feels like it’s spinning:

1. Come Back to the Present Moment

Anxiety thrives in future hypotheticals. Ask yourself:

• What’s happening right now?

• What’s within my control? You might you think you can control other people but you can’t! You can certainly control you own thoughts and actions

• What’s the next right step?

2. Interrupt the Spiral

Notice early signs of stress such as racing thoughts, tension, catastrophising. Try:

• Box or Square breathing – a calming technique where you visualise in minds eye a square positioned vertically. With your eyes closed breathe in a slow, even rhythm: Inhale for 4 seconds on the left hand side of the imaginary square, Hold your breath for 4 seconds on the top side of the square, Exhale for 4 seconds on the right hand side of the square, Hold again for 4 seconds on the bottom side of the imaginary square. Repeat the cycle for 3–5 rounds. It helps calm the nervous system, reduce anxiety, and improve focus.
• A sensory reset – brings you back to the present moment especially helpful during stress or overwhelm. 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, 1 thing you can taste

3. Reframe the Narrative

Our minds are designed to respond to danger – we fight, flee or freeze, i.e. we are designed to confront / fight the threat (e.g. anger, aggression, control), flee (e.g. run away), or freeze (e.g. shut down, go still, dissociate totally when escape feel impossible.

• “This is disruption, not destruction. I’ve overcome hard things before.” Words shape perspective. And perspective shapes choices.

4. Don’t Lead Alone

Talk to someone you trust, a coach, friend, peer, mentor, advisor. Name the fear out loud. Ask them: “If you were in my shoes, what would you focus on?”

Even strong leaders need strong support.

5. Rule of Three : A. Just Three Priortities, B. Three Good Things

Clarity reduces overwhelm.

a. Ask yourself “What 3 things will help stabilise or more me forward today, tomorrow, this week?” Let the rest go for now.

b. Each evening, write down 3 good things that happened that day. They can be big or small—what matters is noticing them. For each one, also write why it happened. E.g. Had a great conversation with a colleague. → Why? I made time to check in with her and listened without rushing. The weather was beautiful on my walk.→ Why? I took a break and chose to step outside instead of staying at my desk. I finished a task I’d been putting off. → Why? I blocked out time and stayed focused. Shifts attention away from stress and toward gratitude and strengthens your ability to notice positives.

6. Zoom Out

This moment isn’t the full story. This isn’t your first challenge and it won’t be your last. Reflect on:

• What hard situations you’ve already overcome.

• Whether this moment will matter 6 months or a year from now.

• What your wiser, future self might say to you right now.

7. Journaling

Dump the noise – get your thoughts our of your head and onto paper with a pen, then sift out what matters and prioritise

8. Movement

A quick walk or stretch to reset your nervous system. I enjoy neurophysiology so here’s a short description of the neurotransmitters released when you move your body mostly aerobically: Endorphins are your body’s natural painkillers and mood elevators. A brief walk or stretch increases endorphin levels, helping reduce stress and promote a sense of wellbeing. Dopamine – Movement can stimulate dopamine release, which boosts motivation, focus, and reward. It’s often called the “feel-good” or “motivation” chemical. Serotonin – Light exercise like walking can enhance serotonin production, helping regulate mood, sleep, and emotional balance. Norepinephrine (Noradrenaline) – Movement activates this alertness-related neurotransmitter, which improves attention and energy levels while helping the brain manage stress. GABA (Gamma-Aminobutyric Acid) – Stretching and slow, mindful movement (e.g., yoga or deep breathing) can increase GABA activity, calming the nervous system and reducing anxiety.

9. Mindfulness

We all have a natural baseline of mindfulness, and we can strengthen it by practicing presence in everyday moments. Simple activities such as sipping a coffee, eating lunch, combing your hair, or shaving offer powerful opportunities to be fully present and undistracted.

By doing so, you train yourself to engage the rational (rather than emotional) brain and become more intentional in how you show up and the behaviours you model.

Of course, you don’t need to be present all the time. The ability to mentally time-travel, to reflect on the past, plan for the future, and imagine possibilities is one of the defining features of being human. And it’s essential for problem-solving, creativity, and preparing for all the good things that might unfold.

Final Thoughts

Not all of these suggestions work for everyone. The opportunity is to pick from this toolkit of possible solutions and determine what works best for you!

You don’t have to feel calm to act calmly. Staying steady doesn’t mean pretending things are fine, it means leading with intention, even when the path is unclear. When you steady yourself, you steady your team and your help steady the business.