Why you freeze during tough conversations.

Leadership coaching Amsterdam | David Buirs

This article analyzes the physical stress response managers experience during difficult conversations. It provides practical self-regulation techniques based on neuroscience to reduce tension. The content establishes Personal Leadership as the foundation for effective communication.

You are standing at the door of the meeting room. You’ve rehearsed the script in your head three times, yet your chest feels tight and your breathing is shallow. You are about to deliver a confrontational message, and your body is in survival mode.

This isn’t a lack of preparation; it’s a biological reflex. Your system perceives social conflict as a physical threat. The urge to tense your muscles and shut down mentally is a defense mechanism that might protect you from pain, but it also isolates you from your team.

Personal Leadership starts with your own biology

Real leadership requires the courage to stay open when everything in you wants to armor up. We call this Personal Leadership. When you close your heart to protect yourself, you don’t just block the tension—you block the connection needed to achieve a result. You become a transmitter instead of a partner.

The key to less tension during difficult conversations lies in recognizing this physical constriction. The moment you feel your chest tighten, force yourself to release that tension. Relax your shoulders. Slow your breath. This is not a vague exercise; it is pure neuroscience to pull your brain out of ‘fight-or-flight’ mode.

The power of grounded confrontation

If you remain open, you unconsciously compel the other person to do the same. People sense whether you are speaking from fear or authority. By not suppressing the tension, but physically relaxing into it, you create space for an honest dialogue. You will notice team resistance decreases as soon as you stop building walls.

Whether it’s a performance review or correcting a senior expert, you don’t have to eliminate the fear. You only need to learn how to stay present with it without cramping up. That is the difference between a manager putting out fires and a leader who transforms.

Do you want to dive deeper into your own patterns? During a leadership coaching trajectory, we look together at what is still holding you back from facing confrontation with total composure.

Schedule a free introduction call here to discuss the possibilities for your context.

What if your manager or client gives you more work than you can handle?

What do you do when your manager or client asks you to take on more work—when your schedule is already packed?

Most of us have two typical responses:

Say 𝘆𝗲𝘀, and brace yourself for even more 𝘴𝘵𝘳𝘦𝘴𝘴.
Say 𝗻𝗼, and worry about coming across as 𝘶𝘯𝘩𝘦𝘭𝘱𝘧𝘶𝘭.

But there’s a better way—a skill borrowed from improv that can change everything.

Imagine this: You’re in a meeting, and your manager suddenly asks you to “take charge” of an urgent project. Your calendar is already full, but saying no feels risky.

Or picture this: A client asks for extra work, and the deadline is tight. Saying yes means you’ll struggle to keep up with everything else, yet saying no might feel like letting them down.

This is where “𝗬𝗲𝘀, 𝗮𝗻𝗱…” comes in.

The phrase “Yes, and…” comes from improv theater. Instead of rejecting an idea, performers use it to build on each other’s thoughts, creating a sense of flow.

In a work setting, it works much the same way. Here’s how it sounds in practice:

“𝘠𝘦𝘴, 𝘐’𝘥 𝘣𝘦 𝘩𝘢𝘱𝘱𝘺 𝘵𝘰 𝘴𝘶𝘱𝘱𝘰𝘳𝘵 𝘵𝘩𝘪𝘴, 𝘢𝘯𝘥 𝘐’𝘥 𝘯𝘦𝘦𝘥 𝘺𝘰𝘶𝘳 𝘨𝘶𝘪𝘥𝘢𝘯𝘤𝘦 𝘰𝘯 𝘸𝘩𝘪𝘤𝘩 𝘤𝘶𝘳𝘳𝘦𝘯𝘵 𝘱𝘳𝘪𝘰𝘳𝘪𝘵𝘪𝘦𝘴 𝘵𝘰 𝘢𝘥𝘫𝘶𝘴𝘵 𝘵𝘰 𝘮𝘢𝘬𝘦 𝘪𝘵 𝘸𝘰𝘳𝘬.”

With “𝗬𝗲𝘀, 𝗮𝗻𝗱…”, you keep your response open and positive while setting clear boundaries. It helps you stay engaged without overcommitting.

The magic of “Yes, and…” is that it also:

• Shows you’re willing to collaborate
• Acknowledges that your time and energy are limited
• Puts the choice back in their hands, giving them a sense of control

Next time someone asks you to do more than you can handle, try these two simple words.

Let me know how it goes 🙂

What you resist, persists.

This is one of the most valuable lessons I’ve learned in my life.

For years, when feelings of anger, sadness, and fear came up, I tried to push them away, hoping they’d vanish. I’d look for distractions. Instead, they lingered on, sometimes for decades.

What actually works, is very counter-intuitive: embrace those emotions.

Feel them fully. Observe the physical expressions of the emotion in your body. Pay attention to the tightness in your chest, the constriction in your throat, the sting in your heart, the knot in your belly. Don’t try to change them. Just feel them, or better: welcome them.

𝗪𝗵𝘆 𝗱𝗼𝗲𝘀 𝘁𝗵𝗶𝘀 𝘄𝗼𝗿𝗸?

Emotions are signals from our subconscious. Once we truly feel them, they’ve served their purpose and can disappear. But resisting them activates different areas of our brain (our fight-flight-freeze system), keeping those emotions alive and kicking.

Embracing them doesn’t make deeply ingrained emotions disappear overnight, but it’s an essential part of letting them go.

It’s exactly the opposite of what 95% of us are doing, but it’s incredibly freeing, and it works.

For instance, if you’re about to present something to a big group and feel a rush of anxiety, our usual thought is: “Ugh, I wish I didn’t feel so anxious!”.

Next time, try this: pause, focus on the physical sensations, and allow yourself to feel the anxiety without trying to push it away. “I feel nervous, my chest feels tight, and that’s okay.”

Notice the tightness in your chest or the butterflies in your stomach. By acknowledging and feeling these sensations, you can reduce their power over you.

Take a moment today. Sit with whatever emotion is present. Feel it without judgment or negativity.

It can be tricky at first, but it’s definitely worth it.

Have you ever tried this method? What did it do for you?

I’d love to hear.


❗ Note: this is notns a solution to complex emotional issues or traumas, nor is it a substitute for therapy, when needed.

What Problems And Questions From My Team Should I Take On – And What Not?

Who else has felt the overwhelming urge to solve every problem that lands on their desk?

It’s a common trap for new managers, feeling like you need to be the hero.

Imagine walking around with a big backpack. 🎒

Every time your team comes to you with a problem, you have a choice – do you accept the problem and add it to your backpack, or not?

Put too much in your backpack, and you won’t be able to move anymore.

Great leadership isn’t about how many problems you can solve; it’s about how many problems you can teach your team to solve.

📌 Here’s a quick tip: Think of yourself as a guide rather than a fixer.

Next time a direct report comes to you with an issue, ask, “What part of this can you handle, and what do you need my help with? What solution have you considered?”.

This empowers them and helps you prioritize your own workload.

👉 If you’re unsure whether to take on a problem, consider if it aligns with your key responsibilities. If it doesn’t, it’s likely not yours to solve.

Coaching your team to handle challenges not only lightens your load but also builds their confidence and skills.

This fosters a culture of problem-solving, innovation, and ownership.

Lastly, at a later moment, check-in and reflect with your team around problems you asked them to solve themselves, to build trust and enhance learning.