Stress under control
As a leader, one is often faced with a variety of challenges. You manage teams, make difficult decisions, and are responsible for the company's success. This task can quickly lead to feeling overwhelmed, and well-being suffers if you don't know how to manage stress. The good news is that despite a busy schedule, there are simple yet effective methods, such as the 5 powerful tools for leaders, to relieve stress.
Today, I want 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 a coach for leaders. 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 more stable and can unleash your full potential.
Start your day
1. miReiki Morning Ritual (15 minutes)
One of my best suggestions for stressed executives is the miReiki morning ritual. The most effective of the five tools for managing stress. It's designed to set you up for the day and centre your energy in the morning, which can not only bring you clarity but can also protect your energy from the stressors of the day.
You should plan your morning routine as follows:
- Go to a quiet place where you can be by yourself. Do one or two light stretches or mobility exercises there; this is to get your body moving.
- Sit down in an upright posture. Feel free to apply your favourite essential oil to your pulse points and then inhale it deeply.
- Then place your hands on your chest and take 1–2 minutes of deep breaths. 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 what signs your body has given you and be grateful for them. This exercise will strengthen your awareness, clarity, and composure.
- I move with ease and inner peace.„
Although this morning ritual only takes about 15 minutes, it provides a solid foundation that can help you deal with the stress of the day and assume your leadership position with more confidence.
During the lunch break, there are two different options:
To shake off stress again, you can either take a short walk or do a mini-meditation. You'll notice what you need at the moment. Sometimes you're so tense that a short walk helps to release the tension in your body. I recommend going for a walk first and then eating something small, because with stress in your body, any food lies like lead in your stomach and this can lead to a performance dip in the early afternoon.
2. Short walk: Exercise
Consciously take 15 minutes to go for a walk in the fresh air. Try it without your phone and without music. Focus 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 benefit from meditation. Even two to three minutes of reflection can help you feel less stressed in the middle of a busy workday. You can use the short meditation I offer at my miReiki practice at any time.
And here's how:
- Go outside for a little while and find a quiet spot. Close your eyes.
- Take a deep breath and pay attention to your breathing.
- Feel your chest rise and fall.
- Concentrate for two minutes solely on your breathing and the sense of calm 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 staying calm in acute stress situations. It is particularly beneficial before important meetings or when experiencing a sudden increase in stress.
- Take a deep breath in through your nose for four seconds.
- Hold your breath for seven seconds.
- Then breathe out fully 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
Executives 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. Take a break Therefore, take a short 5-minute break every 90 minutes. These short breaks will boost your productivity and refresh your mind.
Take these moments to consciously breathe deeply and relax. These short, targeted breaks can help prevent stress accumulation throughout the day.
5. Essential oils as little helpers throughout the day
Aromatherapy is a simple yet highly effective method for immediate stress management. Certain 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 blend of bergamot, peppermint, and lavender with you. This blend will improve your mood and calm your nervous system.
- Apply it to your wrists and breathe it in deeply through your nose, it can help you to calm down immediately and focus at the same time.
- Whether you are on your way to a meeting or simply taking a short break at your workplace, aromatherapy can be a gentle yet effective way to quickly regain your balance. Why not give it a try!
You now know the 5 tools for leaders and have understood that managing stress doesn't have to be difficult. By applying these simple methods, you can significantly improve your daily life. The combination of a miReiki morning routine, a walk during your lunch break, mini-meditations, and essential oils can help you conserve your energy and strength, maintain your clarity, and find peace even in the most challenging moments.
You will experience a reduction in stress and better control over your emotional balance if you integrate these strategies into your daily life. Remember that you don't have to endure everything alone, not even as a leader. To maintain your ability to lead people effectively, you should take good care of yourself and serve as a role model.
And have I piqued your interest? I'll help you master the day with these 5 tools, so you don't fall onto the sofa half-dead in the evening. I am at your disposal for any questions, please don't hesitate to ask. Contact us on or visit me on LinkedIn or Instagram.
Scientifically explained, how Reiki and aromatherapy can reduce stress levels in executives.
Aromatherapy and Reiki can be effective methods for stress reduction in executives by acting on various physiological and psychological aspects. Here's an overview with scientific background:
Aromatherapy for stress reduction
Aromatherapy uses essential oils to improve well-being and reduce stress. This can be particularly effective for leaders:
Physiological effect:
Essential oils such as lavender, bergamot, or ylang-ylang can lower cortisol levels and improve heart rate variability. This leads to the activation of the parasympathetic nervous system, promoting 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, thereby reducing stress and anxiety[1].
Practical application:
Managers can easily integrate aromatherapy into their daily work routine, for example, by scenting 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 improve 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 suggests activation of the parasympathetic nervous system and a reduction in the stress response.
Psychological effect:
Reiki can reduce anxiety and depressive symptoms, as well as increase general well-being [2]. For leaders, this can lead to improved emotional stability and resilience.
Practical application:
Regular Reiki sessions, whether administered by a practitioner or as self-treatment, can be integrated into the daily work routine of managers to reduce stress and enhance performance.
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 leaders in stressful situations.
Scientific perspective
While research into aromatherapy and Reiki is still relatively new, studies suggest positive effects. In particular, their impact on the autonomic nervous system and stress reduction are promising[1][2]. For executives, these methods offer non-invasive, easily accessible ways to manage stress. They can help improve mental clarity, support decision-making, and preserve long-term health and performance.
Sources
[1] https://risawave.org/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/
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