Managing Emotional Labor

In 2008, Michael Phelps won Olympic GOLD - completely blind. The moment he dove in, his goggles filled with water. But he kept swimming. Most swimmers would’ve fallen apart. Phelps didn’t - because he had trained for chaos, hundreds of times. His coach, Bob Bowman, would break his goggles, remove clocks, exhaust him deliberately. Why? Because when you train under stress, performance becomes instinct. Psychologists call this stress inoculation. When you expose yourself to small, manageable stress: - Your amygdala (fear centre) becomes less reactive. - Your prefrontal cortex (logic centre) stays calmer under pressure. Phelps had rehearsed swimming blind so often that it felt normal. He knew the stroke count. He hit the wall without seeing it. And won GOLD by 0.01 seconds. The same science is why: - Navy SEALs tie their hands and practice underwater survival. - Astronauts simulate system failures in zero gravity. - Emergency responders train inside burning buildings. And you can build it too. Here’s how: ✅ Expose yourself to small discomforts. Take cold showers. Wake up 30 minutes earlier. Speak up in meetings. The goal is to build confidence that you can handle hard things. ✅ Use quick stress resets. Try cyclic sighing: Inhale deeply through your nose. Take a second small inhale. Exhale slowly through your mouth. Repeat 3-5 times to calm your system fast. ✅ Strengthen emotional endurance. Instead of avoiding difficult conversations, hard tasks, or feedback - lean into them. Facing small emotional challenges trains you for bigger ones later. ✅ Celebrate small victories. Every time you stay calm, adapt, or keep going under pressure - recognise it. These tiny wins are building your mental "muscle memory" for resilience. As a new parent, I know my son Krish will face his own "goggles-filled-with-water" moments someday. So the best I can do is model resilience myself. Because resilience isn’t gifted - it’s trained. And when you train your brain for chaos, you can survive anything. So I hope you do the same. If this made you pause, feel free to repost and share the thought. #healthandwellness #mentalhealth #stress

Many humanitarians live and work in hardship duty stations: places where living conditions are difficult. Here in Haiti, my expat colleagues live without their families and are under a curfew. My national colleagues often face even more difficult living conditions. The team here is doing an outstanding job, but the environment can be brittle at times. Here are a few tips on how to approach these postings: 1-These assignments are high-pressure and it's all too easy to burn out. Keep an arm's length relationship with work. Don't spend all your time at the office! If you don't have a hobby, find a hobby: some of my colleagues here take painting classes, others have become excellent tennis players. 2-Don't be too ambitious. Set realistic goals for yourself and your team. Expect setbacks. Do your best of course, but this is not the place to expect too much of yourself or others. And make sure you celebrate wins. 3-Seek support from others. When things get tough, call your sister, your mom, or the office counsellor to talk things through. 4-Show compassion to the people around you. These are tough settings for everyone. That supplier, partner or colleague is as stressed out by the situation as you are. Give each other space.

As International Women’s Day nears, we’ll see the usual corporate gestures—empowerment panels, social media campaigns, and carefully curated success stories. But let’s be honest: these feel-good initiatives rarely change what actually holds women back at work on the daily basis. Instead, I suggest focusing on something concrete, something I’ve seen have the biggest impact in my work with teams: the unspoken dynamics that shape psychological safety. 🚨Because psychological safety is not the same for everyone. Psychological safety is often defined as a shared belief that one can take risks without fear of negative consequences. But let’s unpack that—who actually feels safe enough to take those risks? 🔹 Speaking up costs more for women Confidence isn’t the issue—consequences are. Women learn early that being too direct can backfire. Assertiveness can be read as aggression, while careful phrasing can make them seem uncertain. Over time, this calculation becomes second nature: Is this worth the risk? 🔹 Mistakes are stickier When men fail, it’s seen as part of leadership growth. When women fail, it often reinforces lingering doubts about their competence. This means that women aren’t more risk-averse by nature—they’re just more aware of the cost. 🔹 Inclusion isn’t just about presence Being at the table doesn’t mean having an equal voice. Women often find themselves in a credibility loop—having to repeatedly prove their expertise before their ideas carry weight. Meanwhile, those who fit the traditional leadership mold are often trusted by default. 🔹 Emotional labor is the silent career detour Women in teams do an extraordinary amount of behind-the-scenes work—mediating conflicts, softening feedback, ensuring inclusion. The problem? This work isn’t visible in performance reviews or leadership selection criteria. It’s expected, but not rewarded. What companies can do beyond IWD symbolism: ✅ Stop measuring "confidence"—start measuring credibility gaps If some team members always need to “prove it” while others are trusted instantly, you have a credibility gap, not a confidence issue. Fix how ideas get heard, not how women present them. ✅ Make failure a learning moment for everyone Audit how mistakes are handled in your team. Are men encouraged to take bold moves while women are advised to be more careful? Change the narrative around risk. ✅ Track & reward emotional labor If women are consistently mentoring, resolving conflicts, or ensuring inclusion, this isn’t just “being helpful”—it’s leadership. Make it visible, valued, and part of promotion criteria. 💥 This IWD, let’s skip the celebration and start the correction. If your company is serious about making psychological safety equal for everyone, let’s do the real work. 📅 I’m now booking IWD sessions focused on improving team dynamics and creating workplaces where women don’t just survive, but thrive. Book your spot and let’s turn good intentions into lasting impact.

There is growing concern in corporate mental health, especially within the Middle East, where traditional, one-size-fits-all approaches to employee mental health often miss the mark. Given the current regional context, exposure to painful conflicts, employees face specific challenges—such as secondary trauma, vicarious trauma, and PTSD—that standard wellness programs might not adequately address. The current trend of expecting managers to bridge the gap between employees' needs and corporate mental health programs is problematic. While managers can and should offer support, expecting them to manage complex mental health issues without specialized training or resources is both unrealistic and potentially harmful. The solution would involve organizations adopting trauma-informed policies and creating a workplace culture that understands and responds sensitively to these needs. These could include: 1. When choosing mental health trainings or wellness programs, make sure they are culturally tailored and region specific. 2. Have trauma-informed policies and practices which could include defining boundaries around managers' roles in supporting employees, acknowledging that they are not therapists. These policies should focus on recognizing trauma symptoms, avoiding re-traumatization, and connecting employees to appropriate mental health resources. Also, considering flexible work options for employees struggling with their mental health or having a trauma reaction. These flex work options could include having a workplace that has quiet rooms, or allow for remote work days, or flexible hours, to allow space for self-care and recovery. 3. Offer access to mental health professionals who are both trauma-informed and culturally aware, partnering with regional mental health providers who understand the local context. 4. Expand the corporate “wellness” agenda to include workshops and seminars about vicarious trauma, PTSD, and secondary trauma, focusing on how these issues can affect them indirectly through news, social connections, or work responsibilities. 5. Offer employees routine emotional well-being check-ins with a mental health professional, where they can discuss their concerns in a confidential setting, especially after significant regional events or traumatic incidents. You can also consider group debriefings for teams who may be experiencing vicarious trauma due to their work or regional news. Structured support sessions can help individuals process collective experiences. #BigIdeas2025

Communication is tricky—our words pass through layers of emotions, tone, and assumptions before reaching other people's ears. What we say in our heads often comes out differently in conversation....causing havoc! The slightest misstep in tone or choice of words can completely change the meaning of what we’re trying to say. And this can trigger a negative response in the people around us. This is a BIG problem when it comes to organizations and teamwork. According to Gallup and other studies, miscommunication is a huge source of conflict and inefficiency. However, companies don't have to put up with this problem....not if they invest in developing emotional intelligence (EQ) skills. EQ prevents miscommunication-induced conflict in many ways- as speakers and listeners. First, it helps us recognize and manage our own emotions, allowing us to stay calm and composed even in challenging conversations, which reduces the likelihood of reactive, unclear communication. Second, it enhances our ability to empathize with others, enabling us to better understand their perspectives and respond in ways that are more likely to be received positively. One of the things I've noticed in my EQ coaching sessions is that people's communication skills improve when they realize that effective communication is not just about clarity; it's also about empathy. It's about understanding that your message lives in the mind of the listener, and that your job is to make sure it arrives there intact, not distorted by misinterpretation or confusion. Some tips I give my clients: 👉 Next time you are speaking with someone, ask yourself if you are sure that what you said is what was heard? 👉 Take a step back and reflect on how others might be perceiving your words. 👉 Then, decide if you need to clarify, check-in or adapt your approach. This shift in perspective—from thinking about what you're saying to thinking about how it's being received—can transform your interactions and help you build stronger, more meaningful connections 🚀 Image source: https://lnkd.in/e7H6MEfR #communciationskills #communication #emotionalintelligence #miscommunication #learninganddevelopment

7 quick techniques I (actually) use to help clients reduce anxiety — fast: 1/ Box Breathing (4-4-4-4) ☑ Replaces: Panic, shallow breathing, fight-or-flight ☑ Instantly resets the nervous system ☑ Use: Inhale 4 – hold 4 – exhale 4 – hold 4 2/ Cognitive Defusion (ACT) ☑ Replaces: Cognitive overload, stuck thoughts ☑ Helps clients detach from their anxious mind ☑ Use: “I’m having the thought that…” technique 3/ 5-4-3-2-1 Grounding Technique ☑ Replaces: Dissociation, anxiety spirals ☑ Brings focus to the present moment ☑ Use: Engage 5 senses to reduce mental chaos 4/ Progressive Muscle Relaxation (PMR) ☑ Replaces: Physical tension, restlessness ☑ Releases body anxiety and promotes calm ☑ Use: Tense/relax muscle groups consciously 5/ Cognitive Restructuring (CBT) ☑ Replaces: Irrational thinking, catastrophizing ☑ Reframes unhelpful thoughts logically ☑ Use: “What’s the evidence for and against this belief?” 6/ Self-Soothing Mantras ☑ Replaces: Inner critic, overwhelm ☑ Anchors clients in self-compassion ☑ Use: “This moment is temporary. I am safe.” 7/ Anchoring Objects or Visualization ☑ Replaces: Feeling lost, helplessness ☑ Uses tactile/mental cues to calm the brain ☑ Use: Keep a calming item or safe image handy I use these regularly in therapy to help clients: → Regain control → Breathe better → Think clearer → Feel safer They’re small shifts, but powerful when practiced. ************* Salman Khan

"Mental health in the workplace is just a trend." Is it really? Or is it a critical issue we've been ignoring for far too long? Many companies claim to prioritize employee well-being, but their actions tell a different story. → 𝐓𝐡𝐞 𝐫𝐞𝐚𝐥𝐢𝐭𝐲 𝐢𝐬, 𝐦𝐞𝐧𝐭𝐚𝐥 𝐡𝐞𝐚𝐥𝐭𝐡 𝐢𝐬 𝐧𝐨𝐭 𝐣𝐮𝐬𝐭 𝐚 𝐛𝐮𝐳𝐳𝐰𝐨𝐫𝐝; 𝐢𝐭'𝐬 𝐚 𝐜𝐨𝐫𝐧𝐞𝐫𝐬𝐭𝐨𝐧𝐞 𝐨𝐟 𝐩𝐫𝐨𝐝𝐮𝐜𝐭𝐢𝐯𝐢𝐭𝐲 𝐚𝐧𝐝 𝐢𝐧𝐧𝐨𝐯𝐚𝐭𝐢𝐨𝐧. We often see companies: ❌ Offering token wellness programs ❌ Ignoring work-life balance ❌ Promoting a culture of overwork Years pass, and burnout rates continue to rise. But here's what I've learned in my journey: 𝐒𝐚𝐟𝐞𝐠𝐮𝐚𝐫𝐝𝐢𝐧𝐠 𝐦𝐞𝐧𝐭𝐚𝐥 𝐡𝐞𝐚𝐥𝐭𝐡 𝐢𝐬 𝐧𝐨𝐭 𝐣𝐮𝐬𝐭 𝐚𝐛𝐨𝐮𝐭 𝐩𝐫𝐨𝐠𝐫𝐚𝐦𝐬; 𝐢𝐭'𝐬 𝐚𝐛𝐨𝐮𝐭 𝐜𝐮𝐥𝐭𝐮𝐫𝐞 𝐜𝐡𝐚𝐧𝐠𝐞. If you want to truly support your employees' mental health, you cannot rely on superficial solutions. Here's my "𝐌𝐈𝐍𝐃" approach: M: Make mental health a core company value I: Implement flexible work arrangements N: Normalize conversations about mental health D: Develop leadership training on emotional intelligence For me, prioritizing mental health was initially challenging. But I knew it was key to creating a thriving workplace. I had to MIND my approach, make it a priority, implement changes, normalize discussions, and develop our leaders. 🌟 𝐈𝐭'𝐬 𝐧𝐨𝐭 𝐣𝐮𝐬𝐭 𝐚𝐛𝐨𝐮𝐭 𝐫𝐞𝐝𝐮𝐜𝐢𝐧𝐠 𝐬𝐭𝐫𝐞𝐬𝐬; 𝐢𝐭'𝐬 𝐚𝐛𝐨𝐮𝐭 𝐟𝐨𝐬𝐭𝐞𝐫𝐢𝐧𝐠 𝐚 𝐜𝐮𝐥𝐭𝐮𝐫𝐞 𝐨𝐟 𝐰𝐞𝐥𝐥-𝐛𝐞𝐢𝐧𝐠. If you're ready to transform your workplace, start by reassessing your company's values today. I am Brent, your career branding strategist. #brandbuildertalents LinkedIn News LinkedIn News Asia Remember, a mentally healthy workforce is a productive and innovative one. 👉 What's one step your company can take today to better support mental health?

How to be less emotionally reactive Mindfulness and Self-Awareness: Practice mindfulness techniques to become more aware of your emotions and triggers. Notice when you're becoming emotionally reactive and take a moment to pause and reflect before responding. Emotion Regulation Techniques: Learn techniques such as deep breathing, progressive muscle relaxation, or visualization to help calm your emotions in stressful situations. Cognitive Restructuring: Challenge negative or irrational thoughts that contribute to emotional reactivity. Reframe situations in a more positive or balanced light to reduce emotional intensity. Practice Empathy: Put yourself in the other person's shoes and try to understand their perspective. Developing empathy can help you respond with compassion rather than react impulsively. Set Boundaries: Establish clear boundaries to protect yourself from situations or people that trigger emotional reactions. Communicate your boundaries assertively and enforce them when necessary. Develop Coping Strategies: Build a toolbox of healthy coping strategies to manage stress and emotions, such as exercise, hobbies, journaling, or talking to a trusted friend or therapist. Take Breaks: If you feel overwhelmed or emotionally reactive, take a break from the situation to collect your thoughts and regain perspective. Step outside, go for a walk, or engage in a calming activity before returning to the conversation. Practice Assertive Communication: Express your thoughts and feelings assertively, but respectfully. Avoid passive or aggressive communication styles that can escalate conflict and trigger emotional reactions. Practice Patience: Cultivate patience and tolerance for uncertainty. Accept that you cannot control everything and that some situations may require time and patience to resolve. Seek Support: Reach out to friends, family, or a mental health professional for support and guidance in managing your emotions and becoming less emotionally reactive. Remember that becoming less emotionally reactive is a gradual process that takes time and practice. Be patient with yourself and celebrate small victories along the way. Dr.Shivani Sharma #emotionalintelligence

𝐍𝐞𝐱𝐭 𝐏𝐥𝐚𝐲 𝐌𝐞𝐧𝐭𝐚𝐥𝐢𝐭𝐲: 𝐂𝐨𝐩𝐢𝐧𝐠 𝐖𝐢𝐭𝐡 𝐌𝐢𝐬𝐭𝐚𝐤𝐞𝐬 As a sport psychologist, I often talk to athletes about coping with negative emotions following an error (e.g., dropped ball, misplaced pass, or a missed penalty), and how their reaction to mistakes is very important. It is important that athletes (and people) don't dwell on mistakes when they are still in the performance situation - reflection can occur later - and manage their emotions quickly to continue performing so that one mistake does not impact the remainder of the performance. This allows them to prepare for the next play or involvement. This video highlights why this is so important - Ronaldo fails to score from a free kick, outside the box, and within a matter of seconds, he has another opportunity to score. If athletes dwell too on a mistake or a setback and don't cope effectively with negative emotions, they may not be ready for their next opportunity. I have researched coping and coping effectiveness among elite athletes for over twenty years, but this is the first time I have considered the speed at which a person can alleviate negative emotions to be critical. 𝗪𝗵𝗮𝘁 𝗶𝘀 𝗘𝗺𝗼𝘁𝗶𝗼𝗻-𝗙𝗼𝗰𝘂𝘀𝗲𝗱 𝗖𝗼𝗽𝗶𝗻𝗴? Coping strategies used to regulate emotional distress during a stressful episode are considered emotion-focused coping strategies (Lazarus & Folkman, 1984). 4️⃣ 𝗦𝘁𝗲𝗽𝘀 𝘁𝗼 𝗖𝗼𝗽𝗲 𝗘𝗳𝗳𝗲𝗰𝘁𝗶𝘃𝗲𝗹𝘆 𝘄𝗶𝘁𝗵 𝗡𝗲𝗴𝗮𝘁𝗶𝘃𝗲 𝗘𝗺𝗼𝘁𝗶𝗼𝗻𝘀 𝗗𝘂𝗿𝗶𝗻𝗴 𝗖𝗼𝗺𝗽𝗲𝘁𝗶𝘁𝗶𝗼𝗻 1️⃣ Recognise how you feel after a stressful incident (i.e., lost point, poor shot, or wrong call from an official). 2️⃣ Accept this feeling. 3️⃣ Deploy an appropriate emotion-focused coping strategy. This will depend on what has happened and the time available to cope, but it could include any of the following:  🌬️ Deep Breathing 🖼️ Re-evaluate or reframe the situation 🙂 Forgive yourself for a mistake 💬 Engage in self-talk 👥 Seek social support 4️⃣ Generate a challenge state to create a positive emotion. Research has shown that challenge states can cause positive emotions (Thompson et al., 2020). Do this by: Focus on what you want to happen during the next point or next play and how you will achieve this. Reference. Mark Thompson PhD, John Toner, John Perry, Rachel Burke, PhD, & Adam Nicholls. (2020). Stress appraisals influence athletic performance and psychophysiological response during 16.1 km cycling time trials. Psychology of Sport & Exercise, (2020), 101682.

Stress can actually boost your success 💪 We all know those heart-pounding, make-or-break moments in our professional lives - the job interviews, presentations, pitches or even exams that can leave us feeling like we're on a rollercoaster ride. But guess what? You can flip the script and transform that nervous energy into a catalyst for success! Let me share a personal experience from 2021 that taught me the power of harnessing high-stakes stress. I was tasked with recruiting patients for a clinical trial right in the midst of the pandemic. The stakes were sky-high, and the pressure was on. Working in a hybrid agency, adaptability was key, but even then, the challenge seemed daunting. Here's how I turned the tide: 1️⃣ Breathe, Reflect, Reset: I acknowledged my nerves and accepted that it was natural to feel anxious. When faced with a mountain of tasks and the weight of expectations, it's crucial to take a moment for yourself. Step back, take a deep breath, and remind yourself of your capabilities and past achievements. This moment of reflection can help you regain focus and clarity. 2️⃣ Think Outside the Box: In times of high pressure, innovation becomes your best friend. Instead of sticking to the usual recruitment methods, I got creative. Leveraging social media, telehealth platforms, and local community networks, we reached potential participants in ways we hadn't before. The result? A surge in interest and a successful recruitment drive. 3️⃣Stay Resilient: High-stress situations can test your resilience. It's important to stay committed to your goals, even when faced with setbacks. There were moments when I felt discouraged, but I reminded myself of the greater purpose – helping patients and advancing medical research. 4️⃣ Learn from the Experience: After the dust settles, reflect on your experiences. What did you learn? How can you improve for next time? In my case, I realized the importance of adaptability and the value of thinking outside the box, skills that have continued to benefit me in my career Remember, pressure can be a powerful driving force. It sharpens our focus, heightens our awareness, and pushes us to perform at our peak. So, the next time you find yourself in a high-stakes moment, embrace it! You have the power to turn that stress into your secret weapon. What are some of your go-to strategies for conquering high-stakes situations? Let's share our tips and empower each other! 💡🌟 #LinkedInNewsEurope Image by SHVETS production