[February 4, 2025] by Kathy Scott, PhD, and Bridget Sarikas
Let’s talk about the stress that comes with being a healthcare leader. It’s real, it’s constant, and it’s exhausting. Some would say it’s even debilitating at times. But here’s the thing: The way you think can either make it worse or help you handle it better. That’s because your mind and body are connected in ways you might not even realize.
What’s really happening? When you get caught in a loop of negative thoughts -- "I’m not good enough," "This will never work" -- your brain sends signals to your body that ramp up stress. Your heart races, cortisol levels spike, and you start to feel physically drained. It’s a cycle that feeds itself. We are sure many reading this can relate. But there’s good news: Just as negative thoughts can stress your body, positive and intentional thinking can calm it.
Why do we focus on the negative so much? It’s called the negativity bias. Our brains are wired to pay more attention to problems than to positive outcomes—it’s how our ancestors stayed safe. When early humans encountered a threat, their survival often depended on the ability to quickly recognize and respond to danger. This survival mechanism is closely tied to the fight or flight response, which prepares the body to either confront or escape from a perceived threat. Even though we’re no longer outrunning wild animals, this response still kicks in during stressful situations, making us hyper-focused on what might go wrong.
Unfortunately, in today’s world, this bias often keeps us stuck in repetitive, self-limiting thought patterns that are tough to overcome.
So, how do we break the cycle? Breaking free starts with thinking about your thinking. It’s a perfect time to make this your screensaver! Reflection helps you recognize patterns that hold you back and opens the door to more intentional choices. By examining your inner dialogue, you can identify when your thoughts are veering toward negativity so that you can then consciously shift them toward a more constructive direction. This isn’t easy but we offer a few actions that can help you in the short- and long-term. Consider the following:
Challenge the negativity. When a thought like "I can’t handle this" pops up, ask yourself: Is this really true? What’s a more helpful way to look at it?
Shake things up. Try something new, even if it’s small. Rearrange your routine. Ask your team for fresh ideas or approach a problem from a different angle. New experiences help rewire your brain.
Practice mindfulness. This doesn’t mean sitting in a quiet space for an hour. Just take a moment to breathe and notice what’s going on around you. Mindfulness helps you step back from negative thoughts so you can respond intentionally.
Set goals with meaning. Write down something you want to achieve this week. Maybe it’s a moment of gratitude each day or finding one thing you’re proud of. Small wins add up and can change the trajectory.
Why does this matter for leadership? When you start to think intentionally, you’re not just helping yourself, you’re setting the tone for your team. Imagine showing up to work calm, focused, and ready to inspire others. Your team will notice. And it’s contagious. With consistency, your team will begin to follow your lead.
Here’s how it looks in action:
A leader who feels overwhelmed by their role stops and reframes their thinking: "This is hard, but I’m learning and growing every day."
A frustrated administrator takes a step back, asks their team for input, and creates a more collaborative environment.
A nurse battling compassion fatigue sets boundaries and focuses on her purpose: "I’m here to help, but I can’t pour from an empty cup."
Try this: Pick one negative thought that’s been on repeat lately. Use one of the strategies above to challenge it. Notice how it feels to take back control. Pretty good – right?
Leadership isn’t just about what you do, it’s about how you think. When you master your thoughts, you master your leadership. Start small, stay consistent, and watch how your mindset transforms not only your work but the people around you. This is mind over madness!
Now – go out there and take back personal control!
Titter Time:
“Think positive – For example: I fell down the stairs today and thought, “Wow! I sure fell down those stairs fast.”
~ Author unknown.
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