The STOP Technique: Manage Stress & Prevent Burnout
By Corina Zanner-Entwistle
In high-pressure situations or emergencies, employ this go-to technique:
1. Say "STOP!" to yourself or aloud.
2. Take deep breaths (two or three), ensuring the out-breath is longer than the in-breath.
3. Focus on what you can do in that situation—there's always something, no matter how small.
4. Ask yourself, "What else can I do?" Then repeat, "...and what else?" several times.
This powerful technique has proven effective in many challenging situations. However, to prevent reaching this point, consider these top three strategies:
Awareness is the crucial first step. Recognise the symptoms of burnout and your own thoughts, feelings, and emotions. This awareness allows you to take immediate action when feeling overwhelmed. Sometimes, external support is necessary. A coach, therapist, or support team—such as Executive Mind Solutions and The Confident Leaders Network—can be invaluable in this process.
Equip yourself with daily tools and strategies to halt downward spirals immediately. Implementing these as part of your routine can prevent negative cycles from beginning. While this approach doesn't eliminate all negative emotions, it helps you recognise their temporary nature and builds confidence in your ability to cope.
Prevention strategies include:
• Lifestyle changes (exercise, fresh air, healthy diet, and sleep)
• Mindset work - focus on what you can control
• Support systems - having someone to talk to when struggling
Self-care is essential for burnout prevention. Regular self-care helps you refuel and re-energise to face weekly challenges. Consider these simple yet effective ideas:
• Nature walks or outdoor time
• Daily engagement in enjoyable activities
• Listening to favourite music, dancing, or singing
• Social connection with friends or family
• Reading or watching uplifting content
• Brief meditation or visualisation exercises
• Humour breaks (e.g., funny videos)
• Indoor movement if outdoor activity isn't possible
• Gratitude practices
• Digital detoxes
• Relaxation techniques (contact us for a free Maldives relaxation audio) • Regular breaks throughout the day
• Learning stress management techniques like the STOP Technique
• Short holidays or spa visits
• Prioritising adequate sleep
Research indicates that even brief meditation practices, such as the STOP Technique, can promote longevity and improved health. Conscious stress management through meditation, breathing techniques, exercise, and other strategies is essential for overall well-being.
During the week, identify the minimum self-care activities that positively impact your well-being. On weekends, expand these practices, prioritising family, friends, or solitude as needed.
Personalise your approach by identifying activities you enjoy and incorporating more of them into your weekends. Prioritise relaxation, leisure, and rejuvenation by scheduling these activities into your routine.
Remember, these strategies apply both at home and at work. The reality is that work and personal life are interconnected aspects of our overall well-being. Just as mind and body are inseparable, so too are our professional and personal lives. Nurturing both is crucial for holistic health and success.
As Idowu Koyenikan aptly stated, "The mind is just like a muscle - the more you exercise it, the stronger it gets and the more it can expand."
We hope these insights prove valuable. For more information about our exclusive "3 Ps of Corporate Mental Health and Burnout Prevention" membership programme, designed to enhance performance, productivity, and profit while promoting work-life balance and overall wellness, please contact us.
About The Author
Corina Zanner-Entwistle
Corina is the Founder and CEO of Executive Mind Solutions, a consultancy dedicated to enhancing the mental health and wellbeing of CEOs and their workforce. With a mission to help leaders and their teams manage stress, prevent burnout, and achieve a healthier work-life balance, Corina is driven by a passion for creating meaningful impact beyond the boardroom.
As Co-Founder, Corina is also in the process of establishing The Confident Leaders Network, a holistic coaching platform for Founders & Entrepreneurs to achieve 8-figure success via improved mental health and wellbeing.
With over 20 years of experience across Europe and the Middle East, Corina is fluent in English, Afrikaans, French, and German—and adept at working in diverse, multicultural settings. She began her career in educational and language training and transitioned to mental health and human behaviour, focusing on helping individuals and organizations unlock their full potential by fostering resilience, enhancing emotional intelligence, and promoting effective leadership.
Corina holds a Master's Degree in Adult Education & Training, a BA in Languages and Psychology, and various certifications (including Clinical Hypnotherapy, Psychotherapy, and NLP Coaching). She has a deep understanding of mental health, particularly in overcoming anxiety and depression, and brings a non-judgmental, personalized approach to each client’s unique challenges.
As the Chief Strategy Officer for Men Matter Too, an organization committed to men’s mental health and suicide prevention, Corina is dedicated to breaking the stigma around men’s mental health. She encourages open conversation and support, appearing at events like International Men’s Day, featuring on podcasts, and engaging in pro bono work, including talks at Cambridge University and with organizations such as Let’s Keep Talking—all while keeping a sense of humour about the serious stuff.
Corina is also an accomplished author and speaker, known for her programmes like "Accelerated Executive Confidence" and "Excel Under Executive Pressure”—and her contributions to the Amazon Best Seller, “Winning Mindset: Elite Strategies for Peak Performance”.
When she’s not busy making the corporate world a better place, Corina enjoys spending time with family and friends, connecting with nature, and staying active—because who doesn’t need a bit of fresh air and a good run after a day of strategizing on how to keep minds healthy.
Based in Suffolk, UK, Corina continues to inspire others on their journey to mental wellbeing.
Connect with Corina Zanner-Entwistle on LinkedIn to learn more about her work and insights here.
