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In our final of our 5-part focus on Healthy Coping Mechanisms, David Stokes, Network Delivery Manager for Network Rail’s control centre, shares how teams cope in a high-pressure operational environment where they never know what will happen next.

A major theme is how much attitudes have shifted around mental health and coping. David reflects that people are now more comfortable saying when they are not okay, rather than relying on the old “stiff upper lip” approach. He explains that understanding the physical mechanics of stress can remove shame: it helps people realise their reactions are not weakness or poor performance, but the body responding under pressure.

David describes the control centre as being like a boxing ring: you know you may get punched, but you do not know when, how hard, or how often. Preparation, training and muscle memory are therefore vital, especially in the first few minutes of a serious incident. But he also stresses that recovery matters just as much as readiness.

His own coping mechanisms include preparing well before a shift, prioritising sleep, exercising, eating well, switching off properly, connecting with others, and spending time outside. He is clear that people cannot keep “revving” indefinitely; they need time to reset, or they return to work already depleted.

As a leader, David explains that when someone has been through a difficult incident, he takes them away from the intense control room environment, gives them time with no sense of clock-watching, and often walks with them outside. Movement, space and reassurance help people talk more freely and reduce their stress levels.

He is passionate about this work because he has seen people struggle when their baseline stress stays too high, affecting both work and home life. His belief is simple and strong: 'it is okay not to be okay, but it is not okay to battle on alone'.

For managers, David's message is to step in early, not brush difficult situations under the carpet, and give people the most valuable thing they have: time. Some of the most meaningful conversations, he says, start with someone saying, “I’m fine, mate, I’ve got nothing to talk about.”


His final call to action is beautifully simple: have respect - for yourself and for the people you impact. Listen to yourself, and listen to others.

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In the third part of our focus on healthy coping mechanisms we take a team perspective. Keeping an operational team energised during difficult situations, we are joined by Chris Parsons who has years of experience leading high pressure incident response teams.

Chris shares the leadership behaviours that build psychological safety long before things go wrong: asking “how can I help,” being honest when you don’t know an answer, and having the personal conversations early so trust is already there when stress rises. We also get into practical, in-the-moment support that actually works on shift, from taking part of a colleague’s workload to something as basic as making sure they get a drink or lunch when stepping away could mean losing control of an incident.

An inspiring listen for anyone who is part of a team handling high pressure moments when every moment counts.

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In the third episode of our Healthy Coping Mechanisms mini-series, Debs is joined by railway operations professional and radio presenter Lee Everest to explore how hobbies can help us cope, recover and reconnect with ourselves.

Lee works in a high-pressure rail environment where clear decisions, safety and service all matter. He shares how, after years of bringing work home in his head, he found a powerful release through community radio - something he had dreamed of doing since childhood.

What began as a hobby became a 'happy place': a way to switch off from pressure, rebuild confidence, create community and give something back. Lee talks about the difference it has made to his mental wellbeing, especially when working shifts, handling demanding days and needing a healthy escape from the intensity of work.

This episode explores why hobbies are not just 'nice to have' - they can be a vital part of staying well, building identity beyond the day job, and creating space for joy, creativity and connection.

Lee also shares the importance of boundaries. When something you love grows bigger, it still needs to fit healthily around real life, relationships and rest. His reminder is simple: find something that lights you up, protect time for it, and don’t be afraid to give it a go.

A warm, practical conversation about switching off, finding your release valve, and remembering that we are all more than our work.

You can find Lee’s radio work at: www.danceradioshows.com

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Content note: This episode includes references to suicide bereavement and grief.

In the second episode of our Healthy Coping Mechanisms mini-series, we are joined by rail incident controller Tom Curcher for a powerful and honest conversation about coping under pressure, building trust, and recovering after difficult experiences.

Tom shares a fascinating behind-the-scenes insight into working in a high-pressure rail incident response environment, where communication, calm thinking and teamwork really matter. He explains why trust is the foundation of effective response, how he prepares for worst-case scenarios without becoming overwhelmed, and why sharing the load is essential when pressure is high.

This episode also explores a deeply personal resilience reframe. Tom talks openly about losing his dad to suicide, living with grief, and how that experience has shaped his outlook on life, work and supporting others. Rather than seeing resilience as simply 'bouncing back', Tom offers a grounded reminder that we can live with difficult experiences, learn from them, and still choose connection, gratitude and growth.

Tom shares the power of genuinely asking “how are you?”, listening without trying to fix, knowing what is and isn’t yours to carry, and creating team environments where people feel safe to speak honestly. His call to action is simple but brave: ask for feedback, drop the mask, and consider what you could do differently to help yourself and others cope better.

Tom volunteers with SOBS – Survivors of Bereavement by Suicide. You can connect with Tom on Instagram: Tom Curcher

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In this first in our 5 part mini-series looking at healthy coping mechanisms, we explore a practical proactive wellness toolkit for coping in the moment, recognising stress and making sensible choices under pressure.

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In this third episode in our miniseries looking at Powerful Presence we are thrilled to be joined by performance coach Tony McAllister who unusually, was the coach for both the Olympic and Paralympic Skiing Teams. He shares his perspective and advice for enabling a team to perform under pressure. Mindset, preparation and a one-team attitude.

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Welcome to our second episode in our Powerful Performance mini-series and this one is all about staying calm, getting into flow (not fluster) state and shifting from anxiety into anticipation. We share simple tools for keeping on the front foot including situations like performance reviews and creating a sense of readiness that balances presence with preparation.

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Confidence isn’t about being louder, bolder or more polished. It’s about being so rooted in who you are that your presence speaks before you do.

As Lau works in Montreal for the week, in this episode Debs is joined by Karl for a rich and honest conversation about what confidence really looks like. Beyond performance, perfection or simply looking the part. Together, they explore the difference between confidence that is performative and confidence that is deeply rooted in identity, self-belief and presence.

Building on the theme of powerful presence, Debs and Karl unpack why presence is not about volume, charisma or job title, but about the feeling you create in a room and the impact you leave behind. Drawing on Karl’s experience as both a former performer and coach, they reflect on the moments when confidence is most powerfully felt - not when everything is polished, but when we are fully present, real and connected.

At the heart of the episode is a beautiful framework: The Anatomy of Confidence. Together they explore the layers that help confidence come alive: from congruence, ownership and nervous system safety, through to freedom from perfection, identity, direction, non-comparison, courage and energy. The conversation reminds us that confidence is not something we 'put on' but something we build from the inside out.

This episode is a thoughtful invitation to stop chasing approval, stop comparing yourself to others, and start becoming more available to yourself. Warm, reflective and full of practical wisdom, it’s a powerful listen for anyone wanting to show up with greater self-trust, calm and authentic presence.