Leadership, for all its rewards and recognitions, can be a very isolating experience. After all, there are very few objective indicators that can routinely put you at ease. How do you know if you’ve made the “right” decision with that most recent hire? How do you know that you’re having enough difficult conversations? Or that you’ve done enough to set your teams up for success?
In today’s progressively hybrid workplace, where the lines between work and home blur, the weight of such questions can feel heavier and more overwhelming. Over 50% of managers report actively experiencing burnout. And while burnout might seem like a personal battle, it isn’t confined to the individual.
Our neurobiology connects the experience of one person to another. Through the psychological phenomenon of emotional contagion, our emotional state—expressed through both spoken and unspoken signals—directly influences the well-being of others. This is especially true for leaders. 70% of employees’ perceptions of organizational climate can be traced to a leader’s behavior and emotional regulation.
Knowing this and perhaps experiencing some of it, where does that leave you? Here are five actionable reminders that you might hold onto as you move through your workday.
1. Accept Your Emotions
Emotions have a natural lifespan. Neuroscientist Jill Bolte Taylor suggests that the physiological half-life of any emotion is about 90 seconds. Beyond that, the mind prolongs the cycle by creating narratives around the emotion.
To interrupt this loop, try labeling your feelings without judgment. A tool we use at Mandala has proven helpful for everyone from CEOs to seventh graders: Name two emotions you’re experiencing and pause. This simple act calms your nervous system and fosters self-awareness.
Sharing emotions appropriately with your team can have a surprising impact. They don’t always need to be positive emotions. In fact, by acknowledging emotions beyond the binary of “good” or “bad,” you encourage your team to show up authentically, improving psychological safety — a cornerstone of high-performing teams.
2. Breathe for Two Minutes
A 2016 study revealed that 80% of people hold their breath while reading emails—a phenomenon called “email apnea.” Shallow breathing increases stress, but deliberate breathing exercises can reset your nervous system. Consider practicing box breathing, a technique used by Navy SEALs:
1. Inhale for 4 seconds.
2. Hold your breath for 4 seconds.
3. Exhale for 4 seconds.
4. Hold your breath again for 4 seconds.
If you’re transitioning between meetings, take two minutes off-camera to breathe. Olympian Simone Biles has openly credited breathing techniques for her ability to perform under immense pressure.
Olympian Simone Biles has openly credited breathing techniques for her ability to perform under … [+]
3. Connect with a Peer
Leadership can feel lonely, exacerbating phenomena like impostor syndrome, which stems from self-doubt and fear of failure. One of the most effective antidotes? Connection. Research suggests that peer support can mitigate stress and foster resilience.
Reach out to a trusted peer—inside or outside your organization—for a 15-minute conversation. These judgment-free exchanges can normalize emotions and provide clarity. And this one act can break the burnout cycle.
4. Cultivate Gratitude
Gratitude might seem unrelated to leadership, but it’s a powerful tool to shift from a scarcity mindset to one of abundance. Arthur Brooks, Harvard Business School professor and author, emphasizes that practicing gratitude rewires the brain, counteracting our natural negativity bias—an evolutionary mechanism that prioritizes threats over rewards.
Incorporate gratitude into your routine:
• Write three things you’re grateful for each morning.
• Share a moment of appreciation with your team or a loved one.
• Reflect on abundance during stressful moments to regain perspective.
By actively focusing on what’s working, you create space for renewed energy and purpose.
5. Move Your Body
Physical activity is one of the simplest and most effective ways to reset your nervous system. Many high-profile leaders prioritize exercise as part of their daily routine. Damola Adamolekun, CEO of Red Lobster, runs eight miles each morning before work.
Your routine doesn’t have to be as intense, but incorporating movement—whether it’s a 20-minute walk or a quick yoga session—helps reduce cortisol levels and improve decision-making under stress.
The ROI of Emotional Regulation
Emotional regulation isn’t just a personal skill—it’s a strategic imperative for leaders. Research from over 104 peer-reviewed studies consistently shows that emotionally intelligent leadership fosters trust, motivation, and high-performing teams. In fact, a UKG study found that employees’ mental health is influenced more by their managers than by anyone else in their lives.
All of this underscores a profound truth: the way you manage your own emotions ripples far beyond you, shaping the well-being and success of those you lead. By practicing emotional regulation—whether it’s through structured breathing, peer connection, gratitude, or movement—you create the space to lead with clarity and authenticity.
Ultimately, the greatest ROI of emotional regulation isn’t just improved team performance; it’s the opportunity to lead in a way that positively transforms lives—beginning with your own.