Podcast Episode 21: Building mental strength: A holistic approach for Project Managers
Project managers are under pressure every day: tight deadlines, constant coordination, heavy responsibilities, and a workday that is often fast-paced and complex. This makes one skill all the more important - a skill that is still underestimated in many companies: mental resilience.
In our new podcast episode, Sebastian talks with Sandra Kimmig about exactly this topic.
Sandra works as a coach and previously studied sports management with a focus on sports psychology. But what truly defines her work goes beyond knowledge- it is the combination of experience and a strong intuition for people.
Her approach is holistic and based on three core pillars: the body as a foundation, clarity regarding values, vision, and purpose, as well as mental strength and inner guidance. Her approach: development from the inside out -honest and sustainable.
Sandra knows both sides: performance, pressure, higher, faster, further - and the moment when exactly that no longer works.
This perspective opens up a new approach to performance, especially for project managers and executives: moving away from pure functioning toward focus, inner stability, and real effectiveness.
Mental strength is more than just resilience
For Sandra, mental strength doesn’t mean constantly performing at the highest level. Rather, it’s about being focused, clear-headed, and capable of taking action at crucial moments. This includes calmness, endurance, and the ability to consciously handle challenges.
The interaction between body and mind is crucial here. Sandra describes the two as the wings of a bird: only when both sides are strengthened is a person able to perform at a high level over the long term. Anyone who simply pushes through without paying attention to their own mental or physical condition will sooner or later lose their balance.
Especially for people with high-level responsibilities, this balance is essential. Exercise, sports, and mindful physical activity are not only a counterbalance, they are often the key to greater clarity, focus, and emotional stability. On the other hand, mental work enhances one’s ability to better manage physical challenges.
Why mental strength is so important for Project Managers
Project managers work in a challenging environment every day: numerous stakeholders, a high need for coordination, tight deadlines, and constant pressure to make decisions. In this environment, mental resilience and self-management are crucial. Those who constantly react only to circumstances quickly lose focus, energy, and clarity.
Sandra describes project managers as high performers with an eye for the big picture. At the same time, there is a risk that, particularly in these roles, a sense of calm and inner clarity can fall by the wayside. Instead, KPIs, meetings, endless coordination loops, and high demands for constant availability dominate.
Many are familiar with the consequences from their daily work:
endless meetings, a lack of focus, a fast-paced schedule, little genuine communication, and days when, despite many discussions, hardly any real results are achieved.
Mental resilience helps in this situation by enabling people to take countermeasures. It helps project managers to set priorities more clearly, avoid getting caught up in the chaos, remain capable of taking action even under pressure, and deal with setbacks constructively.
What Project Managers can learn from sports
A good comparison is between a training plan and a project plan. For Sandra, the two systems are very similar: they both involve clear goals, structure, and perseverance—but also buffer time and recovery.
In sports, it’s clear: if you train without a buffer, set-backs can quickly throw you off your rhythm. Illness, exhaustion, or unexpected stress are all part of the deal. That’s exactly why you need to build in some extra time in your plan. In day-to-day project work, however, this idea is often overlooked.
But it’s precisely what would be most valuable:
not overplanning every single week, creating realistic room for maneuver, consciously acknowledging milestones, and recognizing even small steps forward.
There’s another aspect to consider from the world of sports: trust in the process. Not every training session is perfect. Not every day is ideal. But if you know your “why,” stay focused, and celebrate even small milestones, you’ll build resilience and motivation over the long term.
Personal growth instead of Self-Optimization
A central message of the conversation: Personal growth should not be mixed up with constant self-optimization. It’s not about constantly pushing yourself harder, it’s about recognizing your own strengths, consciously using them, and integrating them into your daily life.
That’s why Sandra doesn’t work with rigid concepts; instead, she helps people truly experience their potential. The focus isn’t on the next self-optimization plan, but on the question: What truly suits me? How can I use my abilities in a way that feels authentic? And how can I manage to not only understand these insights but actually apply them to my daily life?
Change then arises not from pressure, but from a state of conscious awareness. Moving away from pure functional mode toward greater self-direction, clarity, and inner stability.
Personal growth doesn’t require extra time - it requires prioritization
A question that’s on many people’s minds: How can people with already packed schedules find time for exercise, reflection, or personal growth?
Sandra’s answer is clear: Often, it’s less about a lack of time and more about prioritization and perspective. If you look more closely, you’ll often realize that although time is limited, it isn’t always used consciously. Above all, however, a change in perspective helps: Exercise, creativity, or personal development aren’t an additional burden - they’re investments in your own energy.
What companies often underestimate
Another key focus of the discussion is communication within the company. In her workshops, Sandra consistently observes that while there is a lot of conversation, often too little actually gets heard and understood. Listening, asking questions, and seeking clarity are therefore essential factors for healthy collaboration.
A gap often emerges when it comes to values as well:
what’s stated on the website isn’t always put into practice internally. For companies, this means that mental resilience can’t simply be mandated through a list of benefits. A meditation course or a fitness program alone isn’t enough if leadership, culture, and collaboration set a different example. The environment is crucial. Mental strength can only grow if companies create spaces where openness, development, and healthy performance are actually possible.
What companies need to change
A clear message can be drawn from the discussion: Companies must once again treat people as people—not just as functional roles.
For employees to work in a healthy, motivated, and engaged manner, it takes more than just good intentions. Companies should create spaces where people can contribute honestly, grow, and develop their strengths.
This means:
genuine listening
Open communication (asking questions honestly instead of making assumptions)
Enabling development instead of merely demanding it
Leading in a way that fosters direction and trust.
Instead of interchangeable benefits, employees need above all an environment where they feel taken seriously. Because mental resilience does not arise in a vacuum, but in an environment that allows for trust, clarity, and growth.
Conclusion
Mental strength is not a trend, but a genuine factor for success. It is a core skill in a professional world characterized by complexity, pace, and responsibility—especially in project management.
The podcast episode with Sandra Kimmig greatly demonstrates that mental strength arises where clarity, self-reflection, physical health, and genuine personal growth come together. It’s not about constantly doing more. It’s about being present, focused, and capable of taking action at the right moments.
Those who learn to strengthen both body and mind, communicate more clearly, and manage their own resources more consciously not only work in a healthier way but also more effectively.
For project managers, executives, and companies, this presents a major opportunity: those who view people holistically not only create healthier working conditions but also achieve better results.
