The Mental Health Impact Of The Continuing Pandemic on Business Leaders

According to Bupa Global’s Executive Wellbeing Index, more than three-quarters of business leaders have experienced poor mental health due to the pandemic. As the second wave of Covid-19 sweeps through the world, the tighter restrictions and the impact on the economy is raising genuine concerns that leaders will struggle with mental health issues once again. Many are suffering unusual fatigue, reduced motivation and poor sleep patterns as anxiety often kicks in during the night.

Mental Health is still often seen as a sign of weakness which often delays taking action. Statistics from Bupa Global’s Index, show that 32% of executives have delayed seeking help, with 31% saying they find it hard to talk about their mental health. 

The need to show strength and resilience in the face of challenge, keeps many leaders feeling they cannot let any signs of stress show through. They keep the proverbial ‘stiff upper lip’ and the outward appearance of riding the waves of uncertainty with confidence and purpose. Stress will then manifest itself in other ways and undermine both their physical and mental wellbeing.

Stress is one of the biggest killers in modern society.

In response to daily stresses, your body automatically increases blood pressure, heart rate, respiration, metabolism, and blood flow to your muscles. This stress response is intended to help your body react quickly and effectively to any high-pressure situation.

However, in addition to causing stress and anxiety, the stress hormones cortisol, adrenaline, and epinephrine impact on most areas of the body, disturbing sleep patterns and increasing the risk of illness such as heart disease, stroke, high blood pressure, diabetes and autoimmune disorders like multiple sclerosis. Stress also impacts on the immune system and nerve endings in your gut. This exacerbates symptoms of irritable bowel syndrome and inflammatory bowel disease.

Studies show structural, functional, and connectivity-related brain changes in people who are under chronic stress. All of these can affect cognition and attention, which is why you may find it hard to focus or learn new things when you are stressed. 

The concerning thing is that people have become used to operating under frequent and long-term stress. It has almost become an acceptable norm in our results driven society. They feel guilty if they are not under pressure, feeling they are taking things too easy and should push themselves harder.

Dr Luke James, Bupa Global’s Medical Director, notes the importance of acknowledging what may happen if a second lockdown is instigated and the importance of early diagnosis.

“Whatever the outlook, one thing is certain — when the economy is struggling, we’re also more likely to struggle with mental health issues such as depression and anxiety. With the threat of a second national lockdown escalating, we may see an exacerbation in mental-ill health too. Acknowledging this, taking steps to support your emotional wellbeing and addressing any issues as quickly as possible are the keys to coping with these challenges because when it comes to mental health, early diagnosis and treatment can have a positive impact on prognosis.”

Of course, it is not just business leaders that are feeling the strain, all of us are naturally feeling anxious about the future for ourselves, our loved ones, our professional life and the economy. 

Here are some of the main issues and some ways to address them effectively.

ISSUES:

1.   ISOLATION – According to Julianne Holt-Lunstad, PhD, professor of psychology;

Loneliness and social isolation are twice as harmful to physical and mental health as obesity and significantly increase risk for premature mortality.

And According to Bob Avenson, Lifestyle Medicine;

Social-isolation, is linked to higher rates of chronic diseases and mental health conditions and may even catalyse cellular-level changes that promote chronic inflammation and suppress immunity. The detrimental health effects of loneliness have been likened to smoking 15 cigarettes a day.

It can be really lonely working on your own and many of you will miss the camaraderie and ‘buzz’ of the team around you and the opportunity to share issues and challenges.

2.   REDUCED MOTIVATION – without the team around you, it can be too easy to just meander through the day, answering emails, checking social media, flitting from task to task and not really achieving anything.

3.   LACK OF ACCESS to others can mean you don’t get the chance to tap into their expertise, advice and support when you need it most.

4.   LACK OF PEER DISCUSSIONS to brainstorm, inspire and spark up your creativity.

SOLUTIONS:

Regular, productive contact with your colleagues and team. Many teams are having daily calls to discuss the current situation, to talk about priorities and goals and to identify actions needing to be completed. This is a great opportunity to answer any questions, allay any fears and give clear direction particularly to junior or new members of the team.

ISSUES:

5.   You may feel a LACK OF DIRECTION and be struggling to set goals and to prioritise your actions.

6.   LACK OF PLANNING will see your time at home just evaporate in a mist of half-finished tasks, a mountain of ‘pending’ files and feelings of frustration and guilt at your lack of progress.

SOLUTIONS:

Plan your day at the end of your previous working day so you can get straight into action rather than wasting time trawling through emails/social media/endless ’to do’ lists etc.

Set out clear goals and actions every day to keep you focussed on what you want to achieve. Prioritise your goals and actions into categories of 

Urgent – top priority – work on first

Important – next priority once the urgent tasks are completed.

Pending – not vital right now but needs to be done when time allows.

Delegate – someone else can take this on and complete it sooner

Decisions – needs some thought and brainstorming before committing to.

Invest in an A3 notepad and a good set of coloured pencils or Sharpies. Use them for brain-storming your day/project/goals/actions/plans in a way that is visual and fun.

Select a mutual accountability buddy who understands your work and vice versa, so you can check in on a daily basis to report back on actions and progress and discuss any issues or challenges. There is nothing like accountability to make you get things done and progress will greatly increase your self-esteem.

ISSUES:

YOUR ENVIRONMENT may not be conducive to working effectively – noisy, no clear working space, poor internet connection etc.

SOLUTIONS:

Set up a dedicated working space where you can work with minimal distractions. A view of the garden (if you have one) will help you to lift your eyes from the screen at regular intervals and just appreciate nature. A bird feeder is a fascinating thing to watch throughout the day and will encourage you to give your brain regular breaks.

Make your surroundings conducive to working – 

Keep a clear desk or table where you only have your computer/phone/pens and the document/project you are working on right now. We apparently look at papers on our desk a minimum of 15 times a day. – Even a glance is enough to register in our subconscious brain that we need to do something with it and that is a drain on our energy.

You may also want a candle, a small vase of flowers or crystals on your desk – a few things that make it a ‘feel-good’ place to be.

ISSUES:

8.   DISTRACTIONS – partners or kids also at home

9.   Too many other DEMANDS ON YOUR TIME – elderly relatives, demanding family, domestic chores and household emergencies.

SOLUTIONS:

Set boundaries with family and friends. Let them know you are ‘working’ within set hours and not available for random chats and play.

If you are looking after children whilst trying to work, this is of course much more challenging. Make sure they have plenty of interesting activities to get immersed in and work in short bursts off time with play breaks scheduled in. You can even set a timer up on an iPad or phone so they can see the minutes ticking away until they have your full attention.

Invest in a good set of headphones so you can zone out of peripheral noise and play music to enhance your creativity and focus – readily available on YouTube.

ISSUES:

10. FEAR of Covid19 – Paralysis through worry and constant news updates. This is always worse when you are alone with no-one to share your thoughts and concerns.

SOLUTIONS:

Make your own health and wellbeing a priority. Accept that these are challenging times and that will make you feel anxious and is perfectly normal when we are faced with uncertainty.

Set short deadlines/check in points and give yourself a time slot to complete tasks. Turn off all distractions – phone/email/social media and work till you have finished. Then celebrate every small win in whatever way floats your boat. – walk the dog, meditate, listen to a Ted talk, phone a colleague/friend etc.

Take regular breaks. Research shows that working for 52 minutes and taking 17 minutes break will keep you energised and more focussed. The brain is tired of being always ‘on’ and needs frequent ‘time out’in

A 10-15minute walk down the garden or round the block, gives your brain time to process what you have been doing and to clear some space for what is coming next. Meditation will have a similar effect and ‘Insight Timer’ is a wonderful free App packed full of guided meditations, podcasts and relaxing music.

Eat for success. Plan your nutrition for the day in advance to stop you grabbing a fast fix which will most likely be Carbohydrate heavy and can leave you feeling tired and depleted.

Have chopped vegetables ready to have with a dip, healthy soups, colourful salads, fruit, nuts, seeds – foods that will feed your brain as well as your body. (minimise the sugary, fatty foods you have to hand) – if you are feeling stressed or de-motivated, those are the foods you will unconsciously reach for.

Stay hydrated – drink plenty of water at room temperature and herbal and green teas. The brain is 85% water and when we are working it can become depleted.

Research studies have found that when your brain depletes 1 percent of water, you're likely to have a 5 percent decrease in cognitive/brain function; and for some, this is a lot. 

Other symptoms of lack of water are fatigue and memory problems.

ISSUES:

11. Reduced Confidence in yourself and the future

SOLUTIONS:

Dress for ‘work’. Staying in your pyjamas won’t be conducive to making that challenging phone call or taking part in live webinars where you can be seen. The brain associates pyjamas with rest and relaxation time and that can negatively impact on your confidence and motivation.

Plan in learning and development time – 

Self-actualisation is one of our basic needs and as we evolve and grow in our area of expertise so will our confidence and self-esteem increase.

Continue with current studies/accreditations

Listen to webinars/podcasts/TED talks in your area of expertise

Develop your skills in social media/creating videos/presenting

Increase your online networking and set up calls with potential clients or people you can cross-refer.

Work with a coach/mentor who can ask the right questions and keep you accountable. They will guide and support you as you review, re-evaluate and reset where you are going to focus your time and energy to achieve the future fulfilment and success you desire and deserve.

ISSUES:

12. LACK OF RECOGNITION AND REWARD

SOLUTIONS:

Celebrate all successes. Working remotely means you don’t get the same ‘high five’ burst of energy when you gain a new client or reach a new milestone. Make sure these are recognised in the group calls and show your appreciation for the person/people involved. 

Finally, build a schedule that works for you and that becomes a ‘habit’.

In testing times of change, a new routine can be a source of strength and resilience.

Introducing practices that make you feel healthy and valued will go a long way to boosting your confidence and your ability to come through this testing time stronger and wiser.

A morning routine that has made a massive difference to me -

·      Guided meditation

·      5 items recorded in my Gratitude Diary

·      Journaling – brain dumping my thoughts

·      Yoga and exercise routine

·      Freshly squeezed vegetable/fruit juice

By the time I sit down at my desk, I am fired up and raring to go and I feel truly valued.

My routine is personal as yours will be – one size does not fit all. 

So, what routines can you introduce right now to start your days firing on all cylinders and truly enjoy the many benefits of ‘working from home’?

Summary

Your thoughts become your actions – if you tell yourself you can’t work from home, the brain will accept that, and the outcome will be poor productivity at home.

So, embrace the many benefits that working from home brings and be grateful that the internet enables us to do so much more than our parents could even dream of at our age.

Enjoy the connectivity we can have with colleagues, clients and prospects and make the most of these times of real and lasting change.

Boost your resilience and invest in your greatest asset by introducing a robust self-care routine that makes you feel valued and energised.

Remember we are part of history in the making and in years to come, children will learn about how we survived and thrived through these challenging times.

You can go through it in fear and negativity. You can complain about things you can’t do, the people you can’t see or the material things you can’t buy and in so doing, not only drain your own energy but also the energy of everyone you talk to.

Stress depletes our immune system and God knows we need our immune systems to be stronger than ever right now.

So, start the day with gratitude for another day to live your life, to create and communicate and to evolve and grow. We are being stretched in a way we have never been stretched before. We are tapping into hidden strengths we didn’t know we possessed, and we will come out stronger and wiser as a result.

Our potential is a bottomless pit that we can keep on excavating to the end of our days - isn’t that exciting?

#leadership #resilience #becomingmoresignificant #personalimpact