As a busy executive, you have a lot of responsibilities and demands on your time. But that doesn't mean you should neglect your mental health. In fact, taking care of your mental well-being can help you perform better, cope with stress, and enjoy your work and life more. Here are some tips on how to take care of your mental health as a busy executive.
One of the most important things you can do for your mental health is to set boundaries between your work and personal life. This means having a clear schedule, prioritizing your tasks, delegating when possible, and saying no to unnecessary or unrealistic requests. It also means having some downtime, hobbies, and interests outside of work, and avoiding checking your emails or phone after hours. Setting boundaries can help you prevent burnout, reduce anxiety, and improve your focus and productivity.
Establish boundaries early, if you’re new to a job and your boss or colleague is oversharing. Make sure you set yourself up for long term success by establishing your boundaries early, otherwise things tend to snowball. If you find yourself listening to colleagues vent work frustrations or mention highly personal information, quickly interject and let them know you only discuss XYZ to put an end to it immediately.
Establish clear boundaries between work and personal life to prevent burnout. Allocate specific times for work-related tasks and prioritize self-care activities. Learn to say no to additional commitments that may overwhelm you, and delegate tasks when possible to lighten your workload. Personal experience: As a busy executive, I've found that setting boundaries is essential for maintaining my mental well-being. By establishing dedicated times for work, family, and relaxation, I can ensure that I have time to recharge and avoid feeling overwhelmed by my responsibilities.
Although many caregivers, in particular nurses, as that’s my personal experience, prioritize themselves. It doesn’t take a lot of time. 1. Set your boundaries before you start. 2. Practice simple mindfulness exercises, to increase awareness of your own energy level and emotional status. 3. Stay well hydrated. (Water, not caffeine or sugar drinks) In America we strive for six to bottles or glasses of water. Other areas of the world recommend 8-12 liters a day! 4. Exercise regularly. Change positions frequently, use the stairs instead of elevator. Exercise helps stimulate healthy brain chemicals which increase focus, decrease fatigue, and improve your mood. 5. Eat healthy snacks during the day. 6. Be kind to yourself!
You don't have to deal with everything on your own. Sometimes, you may need to seek support from others, whether it's your colleagues, your boss, your family, or your friends. You can also benefit from professional help, such as a coach, a mentor, a therapist, or a counselor. Seeking support can help you gain new perspectives, insights, and skills, as well as reduce your isolation and loneliness. You can also offer support to others who may be struggling, and build meaningful relationships and trust.
Incorporate mindfulness techniques into your daily routine to reduce stress and promote mental clarity. Take short breaks throughout the day to focus on your breath, engage in mindful walking, or practice guided meditation. Mindfulness exercises can help you stay grounded, improve concentration, and cultivate resilience in the face of challenges.
Mindfulness is the practice of paying attention to the present moment, without judgment or distraction. It can help you calm your mind, regulate your emotions, and cope with stress. You can practice mindfulness in various ways, such as meditation, breathing exercises, yoga, or journaling. You can also incorporate mindfulness into your daily activities, such as eating, walking, or listening. Practicing mindfulness can help you improve your mental clarity, creativity, and decision-making, as well as your physical health and well-being.
Incorporate mindfulness techniques into your daily routine to reduce stress and promote mental clarity. Take short breaks throughout the day to focus on your breath, engage in mindful walking, or practice guided meditation. Mindfulness exercises can help you stay grounded, improve concentration, and cultivate resilience in the face of challenges.
Exercise is not only good for your body, but also for your mind. It can help you release endorphins, which are natural chemicals that make you feel happy and relaxed. It can also help you improve your mood, energy, and confidence, as well as your sleep quality and immune system. You don't have to spend hours at the gym to exercise. You can find ways to fit exercise into your busy schedule, such as taking the stairs, walking or cycling to work, or doing some stretches or squats at your desk. Exercise can help you cope with stress, boost your brainpower, and prevent depression.
Make physical activity a priority, even when your schedule is packed. Regular exercise not only improves your physical health but also has profound benefits for your mental well-being. Aim for at least 30 minutes of moderate-intensity exercise most days of the week, whether it's jogging, cycling, yoga, or strength training.
What you eat can affect how you feel and think. Eating well means choosing nutritious and balanced foods that can nourish your body and brain. It also means avoiding or limiting foods that can harm your mental health, such as alcohol, caffeine, sugar, or processed foods. Eating well can help you maintain your blood sugar levels, hormones, and neurotransmitters, which are all involved in your mood and cognition. Eating well can also help you prevent or manage chronic diseases, such as diabetes, obesity, or heart problems.
Gratitude is the feeling of appreciation for what you have and what you experience. It can help you focus on the positive aspects of your life, rather than the negative ones. It can also help you enhance your happiness, satisfaction, and optimism, as well as your relationships and empathy. You can practice gratitude in various ways, such as writing a gratitude list, sending a thank you note, or expressing your gratitude to someone. Being grateful can help you improve your mental health, resilience, and well-being.
In my experience, a lifetime of conditioning cannot simply be undone. Asking people to go from 100 to 0 can be jarring, and asking them to set boundaries or practice self care without addressing underlying misconceptions and guilt common to boundary setting and self care sets people up to fail and feel worse about themselves. In my new book, Tell Me My Story - Challenging the Narrative of Service Before Self I share a process which invites people to Notice, Name and Navigate, which is about cultivating self-awareness and self-compassion to notice our thoughts and corresponding body sensations in real time and then naming the underlying emotions so we can choose the best course of action in a given moment to navigate through the situation.
It’s about bringing small moments of peace into your day. Start by taking a few deep breaths whenever you feel stressed. Set your devices to showcase photos of happy times to bring a smile to your face amidst your tasks and Zen spa tunes can bring you peace. Walking somewhere green, while having phone conversations can be a refreshing change of scene and a way of easing stress. Finding joy in your work environment is key too. At the end of the day, reflect on what made you smile or feel proud. Acknowledging these highlights before you drift off to sleep will have positive effects in your sleep. It's the little things that you do throughout the day that can make a big difference in finding balance and happiness even when you are super busy.