Mastering Mental Health

A Manager’s Guide to Taking Control

You’re sitting at your desk, eyes fixed on the endless stream of emails pouring in. Your heart races as you think about the project deadlines looming over you. Suddenly, it all feels like too much. You’re overwhelmed, anxious, and beginning to doubt if you can keep up. Sound familiar?

You’re not alone.

As a manager, the weight of responsibility often brings with it a heavy burden of stress and anxiety. But what if there was a simple way to reclaim control over your mental health?

Here’s the truth—there is.

Writing down what makes you anxious may sound like an exercise from a self-help book, but it’s a strategy rooted in psychological research and proven effective in managing stress. It’s more than just scribbling on a page; it’s a practical tool that you can use daily to untangle the web of worries in your mind.

The Power of Pen and Paper

Let’s say you’ve got a major project review next week, your team’s performance is being scrutinised, and there’s a personnel issue that’s been festering for months. Anxiety creeps in, and suddenly, you’re overwhelmed. Your mind races with a hundred ‘what ifs’. But what if you wrote them all down?

When you commit your anxieties to paper, you do two things. First, you give form to what’s troubling you. It’s no longer a nebulous cloud of dread; it’s a list. Second, and most crucially, you create a map of what you can and cannot control.

Step 1: List Your Anxieties

Start by listing every single thing that’s weighing on you. Don’t filter, don’t analyse—just write. Whether it’s the fear of missing a deadline, the worry that your boss doesn’t appreciate your efforts, or anxiety over a difficult conversation you need to have with a team member, put it all down.

This exercise in itself can be cathartic. It forces you to confront your worries head-on, rather than letting them simmer in the background. You might be surprised at how many of your fears are more manageable when they’re laid out in front of you.

Step 2: Cross Out What You Cannot Control

This is where the real power of this technique lies. Go through your list, and cross out everything you cannot control. Be ruthless.

Can you control the market fluctuations affecting your company’s stock price? No, cross it out. Can you influence the decision-making process of your executive team single-handedly? Probably not, so cross it out too. Focus only on what lies within your sphere of influence.

The act of crossing out the uncontrollable isn’t just symbolic; it’s a mental shift. You’re training your brain to focus on what you can influence, which is where your energy is best spent. This simple act reduces your anxiety load, allowing you to approach your remaining worries with a clearer mind.

Step 3: Tackle What You Can Control

What remains on your list are the issues you can influence. These are the areas where you can take action. Start by prioritising them:

• What needs your immediate attention?
• What can wait until tomorrow?

Break down these tasks into manageable steps.

If you’re anxious about your team’s upcoming performance review, what can you do? Schedule a meeting to discuss their progress, offer feedback, and set clear goals. If there’s a personnel issue, take steps to address it directly rather than letting it linger. By taking proactive measures, you’re not just alleviating your anxiety; you’re actively improving the situation.

Real-World Applications

UK businesses are increasingly recognising the importance of mental health in the workplace. A recent study by Mind, the leading mental health charity, revealed that over 60% of employees experience some form of work-related stress. It’s no surprise that more companies are adopting mental health strategies that include stress management techniques like the one.

Why It Matters

In business it is often fast-paced, demanding, and unforgiving. As a manager, you’re expected to navigate these waters with poise and efficiency. It doesn’t mean you have to do so at the expense of your mental health. Taking control of your anxiety isn’t just about feeling better—it’s about being a more effective leader.

At TEG, we’ve spent over 20 years helping managers just like you take charge of their professional and personal lives. We offer workshops and training sessions designed to equip you with the tools to succeed in every aspect of your role, including your mental health. If you’re ready to take the next step, get in touch with us today.