If you can't handle stress, you can't manage success. 6+1 stress management tools.

“Founders are reaching a breaking point: 49% say they’re considering quitting their startup this year.”

I've recently read an article by Amy Lewin in the (always great) Sifted newsletter that caught my attention. The article discussed the results of a recent survey on 156 founders’ mental health.

The survey found that last year was particularly challenging for founders, with 85% of them suffering from high stress, while 75% reported experiencing anxiety. Additionally, 45% of the founders reported that their mental health was ‘bad’ or ‘very bad’ at the moment.

Many founders complained of continuously arguing with their co-founders about the future of their company, while others said they didn’t have time for family and friends, exercising, or staying healthy. Financial security was another concern, along with no vacations, all resulting in a work-life imbalance and burnout (53%).

Do I relate to this data? Yes. Am I worried about my mental health? Sometimes. Have I thought about quitting? Never.

It’s been four years since Luca Mastrorocco and I launched REPLUG - App Marketing Experts , and it's been a roller coaster of emotions. The past 12 months have been particularly challenging, but I have never once thought about giving up.

If there's one thing I've learned in these four years, it's that if you can't handle stress, you can't manage success.

For this reason, I take care of my mental health, very seriously, and I've learned some stress management tools that are vital to go through stressful moments. I would like to share them with you (knowing perfectly well that I could risk being declared as a fanatic).

1?? Exercising. "Mens sana in corpore sano" is not just an old saying. I try not to go for more than one day without even a little workout, even while travelling. I'm lucky enough to have a very good trainer (and even better friend) who’s always looking after my physical condition. Thanks Michele Bursi !

2?? Meditating. I’ve been using Headspace for the past five years. It is a simple and customizable app that helps me calm down a lot. There are many other apps and options available for meditating, so you can find the one that suits your needs best.

3?? Journaling. I try to write down my thoughts every day, in the morning, and sometimes even at the end of the day. But when I'm particularly overwhelmed, journaling is a powerful tool for me to write down all the things on my mind, understand what is stressing me the most, and find a solution.

4?? Reading (or Listening). I enjoy consuming a lot of content, such as biographies, podcasts, and stories from successful people like entrepreneurs, athletes, actors, singers, etc. I believe that we can always learn something from those who have achieved greatness, especially from their failures. We're lucky enough to have easy access to all those stories nowadays, and it's important to remember that someone else has likely gone through the same problem before.

5?? Recharging. I have a list of activities that bring me joy, and I make an effort to do at least one of them every week. For instance, I might go for a walk and capture photos of interesting architecture to share on Instagram, or rewatch my favourite TV show for the tenth time. While I still think about my job, at least I'm doing something I enjoy. And yes, my type of recreational activity has changed a lot in recent years :)

One thing I want to improve, though, is Communicating. When I am under a lot of stress, I usually turn to my co-founder and friend for support (and I sometimes refrain from doing so because I am aware that he is also stressed and has his own life to deal with). Alternatively, I tend to keep my emotions to myself. It is challenging for me to communicate my feelings to my family because I do not want to worry them. Similarly, I am hesitant to share my feelings with other people because I believe they would not understand. Nevertheless, I understand that it is crucial to share my feelings. Whenever I manage to do so, I feel better. Therefore, I am determined to improve my communication skills, maybe by joining a professional community or getting a coach.

I hope these tools can be helpful for everyone who is facing difficult moments, whether at work or in their private life ????

Additionally, I would appreciate it if you could share your tools for handling stress and anxiety with me. We're all in this together, and they say that a shared problem is easier to solve ??

PS. I have a last technique that I use to calm my mind: I try to smile as often as possible, even if just to myself. This simple trick helps me trick my mind into thinking that everything is alright, and that there's no need to be stressed or anxious. It might sound a bit crazy, but it actually works quite well for me :)