Managing Wellness Can Help You & Your Business

While the discussion around good financial hygiene is necessary for running your business, there’s a more important topic to address: the practice of good mental wellness. 

Leadership can be lonely, especially if you’re a solo-founder or business owner. 

Historically, I haven’t had concerns with mental wellness. However, I became acutely aware of my wellbeing while bootstrapping my organic juice company and riding the rollercoaster wave of emotions. While I was very mindful of what I ate during that time, I wasn't in tune with my physical or mental need for exercise, nor did I have a strong sleep regiment. Neglecting important elements of my daily routine eventually caught up with me, forcing me to shut down the company and take care of myself. 

Fortunately, I have a friend, John Heringer, who runs a local Bay Area gym (Method 3 Fitness). After weeks of seeing him post on social media, I finally decided to purchase a membership and hold myself accountable for my physical fitness. After a few conversations with Jon about why I joined the gym he suggested the book ‘5 Minute Journal’. This was a simple way to start my day, get my head focused, all while showing gratitude for what I have in life. With the ‘5 Minute Journal’, I am able to align my personal and work priorities and most importantly end the day by celebrating my wins (what went well) or reflecting on my losses (what I could’ve done better). 

Here are some fundamental things that I’ve learned over the years that are critical to my mental wellness and success: 

Physical Exercise: 

I have discovered which workout classes specifically work for my goals and lifestyle. For me, it’s easier to engage in a CrossFit or kickboxing class since they are structured and focus on the fitness aspects that I want to work on. Having a coach / instructor present provides a level of accountability needed to push myself further and signing up for classes ahead of time forces me to commit to my routine, which I need especially on the days when my gravity blanket and the comfort of my bed is holding me back. 

I just need to show up and perform. 

Due to COVID-19 and shelter-in-place, gyms were shut down for a while and I found it hard doing workouts in front of a computer or TV. I needed to get my endorphins running again and was influenced by a friend Jin Kim who had taken up biking. My mountain bike, which had been sitting in the garage collecting dust, was an inexpensive and fun way to get some exercise. I paced myself starting with 4-11 mile bike runs at first then eventually hitting the 25+ mile mark. These rides were a perfect time to clear my mind or on the contrary, brainstorm. It's amazing how much you can think about on these rides, but more amazing how that road time can help shed the anxiety or stress. Whether you’re an early riser as I am or prefer working out late, it’s a great way to start or finish your day after a hard day at the office. It provides a great escape especially if you’re working from home these days like most business owners are. 

Mental Exercise: 

As a data-driven person and someone who likes to network for information exchange, I re-energize when speaking to other people, even if it’s over Zoom. This can take shape via LinkedIn, Clubhouse or others venues or platforms. I find myself taking 1-2 meetings a week that are solely for the purpose of networking; this allows me to fill my energy, get alternative perspectives and meet new people to help shape my thoughts. One meeting I look forward to on a quarterly basis is my OSC2 Rising Stars CEO Group. It’s a great group of purpose-driven CEO’s who are helping each other navigate similar growth challenges. I leave those meetings fulfilled, energized and ready to get back to work.

Meditation: 

Another great practice I’ve recently adopted is meditation. While I’ve known for a while that this would have tremendous benefits it took me a few failed attempts to actually get into it. Then came Hello Core. Hello Core is a handheld meditation device that vibrates and guides you through your meditations - provides me something to hold and focus on. While my mind still wants to race on the topic of the minute, I found that I can come back to the vibrations of Hello Core to keep attuned to my mediation goals. Post-meditation, I’m able to witness my progress during the session. While meditating isn’t for everyone, I can tell you as a long hold out, I’ve experienced the benefits from the day I started. 

Other great options to get your heart pumping and your brain engaged are:  

Hugs: 

As noted in this Forbes article, “hugs are not only about deep pressure. When two humans embrace they release a hormone called oxytocin. Often referred to as the bonding hormone, it makes us feel wonderful. When oxytocin is released, it stimulates the exact opposite of stress, calming us down and turning up our social processes.”

“The benefits of hugging and oxytocin are so powerful, that it’s been shown to help prevent postpartum depression in mothers, lower salivary cortisol levels in infants and lead to less crying, increase positive communication during conflict for adult couples, and help adults feel less anxious before public speaking.”

However useful, reserve this action for the people you are quaran-teaming with.

Walk on the Beach: 

You need to clear your head? Try some great ocean air and sand between your toes. This works really well for my wife and I. According to Richard Shuster, PsyD, clinical psychologist, he agrees that blue has a profound calming effect on people. "Staring at the ocean actually changes our brain waves' frequency and puts us into a mild meditative state," says Shuster. 

When you first step out on the sand and allow your lungs to be filled with salty misty air, your brain may be receiving instant benefits. The negative ions (oxygen ions with an extra electron attached, produced via water molecules) in the ocean air can actually help calm your brain.

Weighted Blankets: 

Gravity blankets AKA weighted blankets are a great stress reliever. As noted in Healthline.com, “weighted blankets can help reduce anxiety in both children and adults. They’re typically safe to use. They help many people achieve a relaxed state, allowing them to sleep more deeply.”

Weighted blankets help ground your body during sleep by pushing it downwards. This process, known as “earthing” or “grounding,” may have a deeply calming effect. The blankets also simulate deep pressure touch (DPT), a type of therapy that uses firm, hands-on pressure to reduce chronic stress and high levels of anxiety.

While the stress of running a business is unlikely to go away, managing our mental wellness is critical to our short and long term physical health and the health of our businesses. Should you need to network and talk through your business or personal situation, sign up for a free consultation at PocketCFO Coaching.  

Stay Healthy, 

Eric