I arrived early to my appointment for Executive Leadership Coaching with one of my outstanding clients. When I arrived, my coaching client asked if I’d be willing to do a “walking” coaching session since it was a pleasant fall day and I was wearing comfortable shoes. I exclaimed, “Absolutely!”

It was interesting how fluid the conversation flowed as we walked and talked. Some of the natural stress seemed to dissipate and our shared thoughts rose with a synergistic energy.

If you and I are to remain emotionally strong, we must learn to manage and lead our emotions. 

Here is my short checklist for emotionally strong leaders:
1. Learn the power of exercise to manage the stress hormone cortisol. 

• Power walks and cardio training
• Stretching and core work
• Strength and conditioning

2. Limit sugar and start your day with “live” foods.

• Try eating a small serving of fresh fruit like berries, pineapple, banana, apple slices, watermelon, and cantaloupe
• Throughout your day, limit sugar as it can wreck havoc on your immune system and cause mood swings

3. Don’t waste time taking refuge in self-pity.

• Do not RSVP to pity parties
• Setbacks are a part of life, learn to bounce back quickly
• Fill your mind with positive “can do” self-talk

4. Learn the power of distance and limit exposure to emotionally draining people.

• Avoid the “Life sucks,” “That’s not fair,” “You should challenge them,” “That’s not my job,” “Can you believe that person.” comments

When I hear these kinds of statements, it sends a warning, “Limit your exposure, Steve.” Life is about going upstream, and you can’t go upstream if you have negative influencers filling your mind with self pity and victim speak.

5. Fill your cup.
As I write these words, I’m listening to inspiring music. Within arms reach is a book of inspiring literature as well. I’ve learned if I’m going to manage and lead strong, healthy emotions then I need to “fill my emotional cup” every day!

I know this checklist may seem simple, but I’ve found some of the simple things in life are hard to do consistently.

• Learn the power of exercise
• Limit sugar
• Don’t take refuge in self-pity
• Limit exposure to emotionally draining people
• Fill your cup daily

Let’s get emotionally strong for our families, friends, team members, and clients. They will be more attracted to our healthy emotions over anything!

Here’s to your emotional strength!
—Steve