THANK YOU
Thank You for Joining The Resilient Leader Presentation!
Latest Wellness Tips & Exercises
The 5-5-5 Wellness Reset (A Simple, 5-Minute Energy Boost)
Whenever your team feels drained or unfocused, they can try this quick reset:
✅ 5 Deep Breaths – Inhale for 4 seconds, hold for 4, exhale for 6.
✅ 5 Movements – Stretch your arms, roll your shoulders, do a quick desk stretch.
✅ 5 Positives – Name 5 things going well or small wins in your day.
💡 This is a powerful yet simple way to reset the mind and body, helping your team regain focus and feel more energized throughout the day.
Workshop Recap: The Resilient Leader
During the session, we explored wellness as a leadership strategy by focusing on:
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Managing Stress & Burnout – Recognizing energy drains and setting boundaries.
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Awareness "How do you recognize burnout for yourself?"
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– Leading with awareness and presence.
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Practical Micro-Wellness Strategies – Small, effective actions to maintain balance.
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Creating Sustainable Habits – Integrating well-being into your daily routine.
Now, let’s dive into the micro-wellness exercises so you can start applying them today!
Key Takeaways
We appreciate you taking the time to invest in your well-being and leadership. We hope this session gave you valuable tools to integrate wellness into your workday—because when you take care of yourself, you lead with more clarity, confidence, and resilience.
To help you apply what you’ve learned, we’ve compiled key takeaways from the workshop, including the Micro-Wellness Strategies. These simple, effective habits will help you reset, refocus, and sustain your energy throughout your leadership journey.
Recognizing Burnout & How to Reset
Even the strongest leaders experience stress, fatigue, and burnout. The key is recognizing the early signs and knowing simple, effective ways to reset.
Signs of Burnout or Blockages
I have a short fuse
I am reactive
I am not focused
I get stressed
I can't breathe
Feeling drained
Overwhelmed by tasks
Isolated or disconnected
Mentally exhausted
Emotionally overwhelmed
I am constantly thinking about work
I am tired or I can't rest
Quick Reset Strategy
Take deep breaths, count to 10 before reacting.
Pause, take a moment, and respond intentionally.
Listen to music or white noise to refocus.
Get up and walk, take a few deep breaths.
Step outside for fresh air, breathe deeply.
Stretch, move, or stand up for a reset.
Take a hydration break and re-energize.
Break work into small, manageable steps.
Seek out a positive team member for support.
Take a 5-minute mindfulness or breathing break.
Talk to someone, journal, or voice your feelings.
Set an alarm to ensure that you're actually making the time to reset.
Micro-Wellness Strategies for Leadership
1️⃣ 60-Second Deep Breathing Reset
Perfect for moments of stress or transition
How to do it:
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Inhale deeply through your nose for 4 seconds.
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Hold the breath for 4 seconds.
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Exhale slowly through your mouth for 6 seconds.
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Repeat 3 times to reset and refocus.
2️⃣ The 5-Second Pause (Before Reacting)
Great for high-stress moments or tough conversations
How to do it:
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Before responding to an email, meeting, or challenge, pause for 5 seconds.
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Take one deep breath, then proceed with clarity.
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This simple pause helps shift from reactive to intentional leadership.
3️⃣ Quick Desk Stretch (1-Minute Tension Release)
Reduces physical tension from sitting
How to do it:
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Neck stretch: Tilt your head to one side, hold for 10 seconds, then switch.
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Shoulder rolls: Roll shoulders forward and backward 5 times.
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Seated twist: Turn to one side, placing your hand on the chair, hold for 10 seconds, then switch.
4️⃣ The Power Posture Reset
Boosts confidence and presence in seconds
How to do it:
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Sit or stand tall, roll your shoulders back, and lift your chin slightly.
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Take a deep breath and feel grounded before entering meetings or giving presentations.
5️⃣ The Gratitude Shift
Reframes stress by focusing on what’s working
How to do it:
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At the end of your workday, write down one thing that went well.
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If it was a tough day, identify one small win or lesson.
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Over time, this shifts your mindset toward resilience and positivity.
AFFIRMATIONS
The "Leadership Mindset Reset"
Objective: A simple, science-backed tool that helps leaders reset under stress, refocus, and lead with clarity.
Sit or stand and repeat while breathing and with a feeling of confidence.
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"I handle challenges with confidence and clarity."
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"I reset and refocus when I need to."
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"I lead with balance, resilience, and purpose."
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"I have the tools to manage stress and show up as my best self."
Personal Leadership Statement:
Now, think of one phrase or statement that will help you reset when you're feeling stressed or overwhelmed. Write this down and add this to your affirmations.
Repeat these affirmations and add or replace, but do these affirmations whenever you are under stress or need to refocus and have clarity.
Final Thought
Remember, leadership isn’t just about what you do—it’s about how you show up. Prioritizing your well-being allows you to lead with more energy, impact, and clarity. Keep practicing these small shifts, and watch how they transform your work and life!
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