Recently, Petra Coach presented a webinar, “Putting your ‘Oxygen Mask’ on First: Fostering Resilience and Energy in a High Stress Environment” featuring Dr. Heidi Hanna.

The content is invaluable to leaders during this unprecedented time.

You can find the full recording here.

To augment the recording, we noted takeaways and tips from the presentation. The slides used in the presentation are downloadable HERE, as well as your personal Stress Assessment.

Recharge Toolkit


When you are stressed, assess what is going on – What are you really feeling right now?


Be appreciative of something related to the event or things that you are grateful for


Then adjust the moment and make that shift


Get into the parasympathetic – You cannot freak out and be appreciative at the same time


Two Types of Stress

Acute (Challenge)

In the moment, uses adrenaline, increased heart rate – increases your defenses

Chronic (Threat)

Everyday situations, too much to do and not enough time – decreases your defenses


The Three Brains

Phase 1 (Reptilian)

Survival & Security

  • Food
  • Shelter
  • Clothing
  • Safety

Phase 2 (Middle Brain)

Acceptance & Recognition

  • Love
  • Affection
  • Acceptance
  • Self-esteem

Phase 3 (New Brain)


  • Mission
  • Vision
  • Purpose
  • Fulfillment


Circuit Breaking Stress – Break through the primitive brain to rise to the top


Achieving Pro-Adaptability (Positive Adaptability)

Picture that there are four quadrants:

  • There is high energy and low energy
  • Sympathetic energy and parasympathetic energy (positive to negative)

High energy negative = anxiety

Low energy negative = depression


The Fab 5


  • Eat mindfully, away from your desk
  • Be aware of what you are eating and when


  • Every hour for at least 5-10 minutes (standing and stretching)
  • Get some fresh air and natural light


  • Recommended 7-8 hours


  • Taking breaks, unplugging
  • Do this while taking your break every hours & do something creative or reflective


  • Think instead of us just being physically distanced, not socially distanced – Still take time to talk to people for the right amount of time you need


Be the Boss of your Brain

  • Plug in – Have a morning ritual
  • Unplug – Have an evening ritual
  • Recharge – Consistent shifts


Five Energy Buckets

  • Physical
  • Emotional
  • Mental
  • Spiritual
  • Social



  • 75% – 90% of medical visits are stress related
  • Anxiety is the most common mental health problem
  • Depression is the leading cause of disability in the workplace



  • Don’t watch the news or look at your phone when you first wake up – You will start your day with stress
  • Humor is a circuit for breaking technique stress