10 Tips to Overcome Work-Related Stress For A-Type Personalities

These 10 tips can help with managing workplace stress.

Witnessing the female athletes competing across any and all sports in the recent 2024 Paris Olympics, demonstrate just what can happen to a person under extreme pressure. Depending on personality type, it can affect a competitor’s stress levels.

The workplace is similar.

An A-type personality often means you are competitive, time-pressured, and prone to high-stress levels. These traits can push you to achieve great things but can also contribute to work-related stress, especially if you're in a leadership role.

For women in leadership, stress can impact health and productivity in different ways than men, hindering progress toward gender parity. Therefore, managing your stress effectively should be non-negotiable, as doing so maintains your well-being and helps you achieve your professional goals.

“For women in leadership, stress can impact #health and #productivity in different ways than men, hindering progress toward #genderparity. ”

Studies show that A-type individuals often experience higher stress levels than their peers, partly because of their high expectations of themselves. In the workplace, this can manifest as taking on too many tasks, struggling to delegate, and feeling overwhelmed by deadlines.

A woman leader with an A-type personality may face challenges different from those of their peers in the workplace. The American Psychiatric Association (APA) suggests that women experience higher stress levels than men because men can typically dissociate more readily.

The pressure to excel or make a public statement can also amplify stress, affecting health and career. Additionally, stress can exacerbate health issues like anxiety and heart disease.

Addressing stress proactively and constructively is crucial for well-being and achieving gender parity in leadership roles. By managing stress effectively, it is possible to maintain your health, advance your career, and contribute to a more equitable workplace.

Here are 10 tips to constructively control stress levels in a leadership role:

1. Set Realistic Goals. This helps you manage stress by creating a clear path forward. Break tasks into doable steps and focus on what you can achieve daily. This proactive approach helps prevent overwhelm and boosts your sense of accomplishment. Clearly defined goals increase your motivation and help to decrease stress.

Use the SMART framework—specific, measurable, achievable, relevant, and time-bound—to set and achieve your goals.

2. Practice Mindfulness. Mindfulness has long been a powerful tool for stress management. It encourages you to stay present and reduces anxiety about the future. Incorporate mindfulness techniques like deep breathing or short meditation sessions into your daily routine.

For most, mindfulness doesn't happen naturally, so you must train yourself. Meditation apps are a good place to start and convenient enough to give you a quick refresher amid a busy day.

3. Develop Time Management Skills. Effective time management helps reduce work-related stress. By prioritizing tasks and setting boundaries, you can create a more balanced workload. Use tools like planners and digital apps to organize your schedule. If you're like me and abhor writing things down, use your phone's built-in assistant to your advantage. Techniques like the Pomodoro Technique, which involves working in focused bursts with breaks, can enhance productivity and decrease stress. Ensure you allocate time for both professional and personal activities.

4. Delegate Responsibilities. Delegating tasks can alleviate stress, especially if you tend to take on too much. Identify duties that others can handle and trust your team to manage them. This helps to lighten your load and empowers your colleagues. Effective delegation leads to better team performance and lower stress levels for A-type personality leaders. Start by assessing your workload and sharing responsibilities where possible.

5. Cultivate a Support Network. Having a solid support network of like-minded women is vital for stress management. Connecting with colleagues, friends, or mentors can provide emotional support and practical advice, thereby lowering stress levels. Feeling heard and knowing you're not the only one facing work-related stress and challenges helps to subconsciously relieve the burden.

Attend networking events, participate in professional groups to build relationships, and reach out regularly to your network for support and collaboration opportunities.

6. Engage in Physical Activity. Regular physical activity is proven to relieve stress and can even increase energy levels. Exercise promotes endorphin release, which improves mood and reduces stress. Aim for at least half an hour of physical activity (most days), whether it's a brisk walk, yoga, or a dance class. Incorporate movement into your daily routine, even if it's just a short walk during your lunch break.

7. Focus on Positive Thinking. Cultivating a positive mindset can dramatically and positively impact your stress levels. Positive thinking involves focusing on strengths and maintaining a hopeful outlook. Techniques like gratitude journaling or repeating affirmations can help shift your perspective and reduce anxiety. Start your day by listing three things you're grateful for. This will help set a positive tone for the day.

8. Embrace Flexibility. Flexibility can significantly reduce stress by allowing you to adapt to changing circumstances. It's the opposite of staying in an inflexible rut. Instead, being open to new approaches and adjusting your plans can ease pressure and lead to innovative solutions.

Practice flexibility by considering alternative viewpoints and being willing to change your methods when necessary. This adaptability will help you handle unexpected challenges more effectively.

9. Prioritize Self-Care. Practicing self-care reduces stress and improves your well-being. It's easier said than done, but proactively caring for yourself helps you recharge and handle challenges more effectively. Incorporate routines like regular exercise, meditation, or engaging in hobbies to improve mental and physical health. You owe it to yourself to make time for yourself; even short daily practices can significantly lower stress levels and boost your well-being. Schedule self-care activities just as you do professional meetings to ensure they become a regular part of your life.

10. Seek Professional Help. If stress becomes overwhelming, it may be time to seek professional help. Counselors and stress management programs offer guidance and support tailored to your needs. Don't hesitate to reach out for help and mental health resources, such as therapy or stress management workshops, to gain tools and strategies for coping. Remember, prioritizing your mental health is a sign of strength, not weakness.

The assertive nature of A-type leaders drives them to take charge and push towards achieving targets, no matter what. But with this drive to succeed often comes an excess of stress.

Taking proactive steps to manage this stress is imperative for achieving your personal and professional goals. It contributes to the broader goal of gender parity in leadership.

Implement these tips and share your insights and experiences. Join the conversation and engage with Take the Lead to help drive change toward gender equality in leadership—minus the stress.

Kelly Lowe is a passionate writer and editor with a penchant for topics covering business, productivity, and entrepreneurship.