Digging Deep: Stress Management Strategies for Local Government Professionals

In the fast-paced world of local government, stress is often an unavoidable companion. From managing public expectations to navigating complex policy decisions, professionals in this sector face unique pressures that can take a toll on their mental and physical well-being. In the insightful podcast episode “Digging Deep: How to Manage Stress"  Matthew Masters and Beth Carr delve into practical strategies for recognising, managing, and ultimately reducing stress. This blog post distils their conversation into actionable guidance tailored for local government professionals.

1. What is Stress?

Stress is the body’s natural response to internal or external pressures. It activates the fight or flight mode, a survival mechanism that prepares us to face threats. While useful in short bursts, prolonged activation can be detrimental. Physical signs of stress include:

• Faster heart rate

• Shallow breathing

• Muscle tension

• Heightened alertness

  
  

  Beth Carr notes that many people are chronically stressed without even realising it, a by-product of modern life’s relentless pace.

“We haven’t really learned what stress feels like… many of us are chronically stressed without knowing it.” – Beth Carr

2. Learn to Notice Stress

Self-awareness is the cornerstone of stress management. Taking just five minutes a day to pause and check in with your body and mind can make a significant difference. Modern stressors—such as overflowing inboxes and looming deadlines—can trigger the same physiological responses as ancient threats. Practising mindfulness helps you recognise when your body is reacting to stress and allows you to intervene before it escalates.

“It’s not until we stop and take deeper breaths that we can notice how we feel when we’re not in fight or flight mode.”

3. The Stress Bucket Analogy

Everyone has a unique “stress bucket” that holds pressures from various life areas—finances, relationships, career, and more. The size of your bucket and how quickly it fills varies from person to person. Comparing your stress tolerance to others is unhelpful; instead, focus on understanding and managing your own capacity.

“Jen down the road might be doing it all, but her stress capacity is different from yours.”

4. When Does Stress Become Chronic?

Chronic stress occurs when we are exposed to stressors over a prolonged period without adequate relief. This can lead to burnout, characterised by emotional, mental, and physical exhaustion. Symptoms include:

• Constant fatigue

• A sense that no amount of rest is sufficient

• Difficulty focusing

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Chronic stress keeps the body in a constant state of fight or flight, preventing access to the parasympathetic nervous system responsible for rest and recovery.

5. Be Proactive, Not Reactive

Managing stress effectively requires a proactive approach. Build time into your schedule to reflect on how you’re feeling, identify stress triggers, and determine what helps you feel calm and in control. Tracking your stress patterns and responses can help you develop a personalised toolkit of techniques that work for you.

“It’s about being proactive in how you manage stress, not just reacting when it’s too late.”

6. Make Reflection a Daily Habit

Incorporating stress awareness into your daily routine is more effective than using it reactively. Even a two-minute check-in can yield benefits. While it may feel awkward initially, especially if you’re not used to self-reflection, consistency is key.

“Daily and regularly is going to be much more beneficial… it’s about embedding a practice.”

7. Use Simple Prompts to Build Awareness

Journaling prompts can guide your daily check-ins and help you build a habit of noticing stress triggers and emotional patterns. Consider questions like:

• How is my body feeling today? (tense, relaxed, anxious?)

• Thermometer check: On a scale of 1–10, how stressed am I?

• What did I enjoy today?

• What didn’t feel great today?

8. Add Structure to Reflection

Matthew Masters shared four coaching questions that can turn reflection into action:

1. What do you want to have happen?

2. What do you need to do to make that happen?

3. Can you do that? Will you do that?

4. When will you do that?

These questions help move from awareness to intentional change, making your stress management efforts more effective.

9. Can You Grow Your Stress Capacity?

While your stress bucket may have a natural limit, you can improve your response to stress through regular mental fitness practices. By noticing earlier when your bucket is filling up, you can take action before it overflows.

“It’s not necessarily about increasing your capacity, but improving your awareness and response.”

10. Growth vs Fixed Mindset

Stress can be a catalyst for growth, especially when you choose to step outside your comfort zone. Journaling helps you identify patterns and determine whether you’re stuck or ready to grow. A growth mindset views stressors as challenges to overcome rather than insurmountable barriers.

“Are you thinking about these things as a challenge to better yourself, or as something that’s stopping you?”

11. Leadership Starts with Self-Awareness

For those in leadership roles, stress management begins with self-awareness. Use tools like the stress bucket exercise (available via Mental Health UK) to reflect on your own stress triggers and capacity. Modelling healthy behaviours sets the tone for your team and fosters a culture of well-being.

“It starts from the top… have you looked at your own stress bucket?”

12. Micro-Pauses and Breathwork Are Powerful Tools

Even 60 seconds of intentional breathing can activate the parasympathetic nervous system. Try the 4-6 breath: inhale for four seconds, exhale for six. Beth Carr describes breathwork as a “superpower” for calming the body and mind.

13. Box Breathing (Square Breathing)

Used by Navy SEALs, box breathing involves a 4-4-4-4 rhythm:

• Inhale (4 sec)

• Hold (4 sec)

• Exhale (4 sec)

• Hold (4 sec)

Visualising a box while breathing helps shift focus away from stress and into the body. This technique can be adapted based on your breath capacity.

“Box breathing gives your brain something to focus on—breath, count, and visualisation—making it easier to calm down.”

14. Experiment and Personalise

Not all stress management techniques work for everyone. Leaders and teams should experiment with different methods and adapt based on what feels effective. Encourage open conversations about what helps individuals manage stress.

15. Create a Culture of Psychological Safety

Fostering a culture of psychological safety involves regular check-ins, reflection, and open dialogue. Share tools like journaling prompts and breathing techniques with your team. Promote a growth mindset that views stress as a signal for learning and adaptation, not failure.

“It’s about leading by example and creating space for others to reflect, reset, and grow.”

Final Thought

Beth Carr’s message to leaders is clear: prioritise your own well-being first, then empower your team with the tools, space, and support to manage stress effectively. Leadership in well-being is about consistency, compassion, and modelling the behaviours you want to see. By integrating these strategies into your daily routine, you can build resilience, enhance your leadership, and create a healthier work environment for yourself and your colleagues in local government.

This blog post was sponsored by RPNA, who help local authorities to deliver projects and implement changes efficiently. They offer expertise in areas like leadership, wellbeing, technology, and commercial acumen, ensuring excellent value for money and meeting key priorities.