Manager’s mental hygiene: How to stay mentally healthy in a demanding job
Stress, depression, anxiety, burnout syndrome. All of this can happen if you neglect your mental hygiene. Working in a managerial position is very demanding both physically and mentally. Sometimes personal problems can also arise, and then it becomes really difficult to cope with everything if you haven’t built proper mental hygiene habits.
Mental health issues should be treated the same way as physical illnesses. Unfortunately, this is usually not the case. That makes prevention even more important, even if you have been lucky so far and haven’t had to pay much attention to your mental health. In a managerial position, it is more than likely that such a problem will arise at some point.
If you learn to be balanced with yourself, you will resist mental challenges and live a satisfying life, and you will also become a better manager. No one who is stressed or depressed can successfully lead an entire team. You need to be positive and transfer your positive energy to your employees.
How to maintain mental hygiene as a manager?
Learn to take time off
The first and most important rule is: Do not expose yourself to excessive stress. Managerial positions are demanding. From time to time, completely unexpected tasks appear, too many responsibilities pile up. In such moments, it is especially important to take time for yourself. No one can function at 110% for long. Long-term overexertion can have irreversible effects on the psyche, causing not only mental disorders but also physical illnesses.
So, whatever happens, always schedule some leisure activity. Set a specific time to leave work and stick to it, even if everything isn’t finished. Duties won’t disappear; you can wake up earlier the next day if needed. The point is to give yourself a moment of free time.
Look at the world positively
People with a reasonably optimistic outlook have an advantage. If you can enjoy small things, nothing can easily upset you. On the other hand, if you constantly look for problems, you are more likely to succumb to depression, sadness, and negative feelings. Thoughts usually precede real actions, so optimists tend to create success, while pessimists more often encounter failures.
Build relationships, especially romantic ones
No one can go far alone. Everyone needs a sense of belonging. Initially, family provides this, but then you need to build new support networks, especially by choosing a suitable partner. This way, you will have someone to share your problems with. And if a romantic relationship doesn’t work out, you can always spend time with friends.
Maintain a healthy lifestyle
This advice is repeated everywhere: newspaper articles, billboards, online ads. It is extremely important. Nothing benefits physical and mental health more than adequate sleep, proper nutrition, and spending time outdoors combined with physical activity. For a manager who spends much time sitting in an office or in a car, exercise is particularly important.
As for nutrition, it is also important to consider dietary supplements that can provide additional health benefits. For example, magnesium plays a key role in many bodily functions. It is essential for proper muscle and nerve function, bone health, and hundreds of enzymatic reactions in the body. Magnesium deficiency can lead to various health problems, including fatigue, loss of appetite, nausea, and muscle cramps. Magnesium can also improve sleep quality and reduce stress, which is especially important for managers and professionals who often work under pressure. Therefore, it is good to include magnesium in your diet or take it as a supplement. If you are missing any, you can buy it at a pharmacy or online, for example on Pilulka.cz
Learn to manage your time
Good time management is the key to success. If you are always late and constantly make excuses to avoid activities with friends because of work, it shows only one thing: you are unable to organize your time. No one is truly so busy that they cannot find a moment for hobbies and friends.
How to manage time responsibly:
- Learn to fight chronic procrastination by tackling unpleasant tasks promptly.
- Delegate simpler tasks so you don’t waste your time.
- Put your phone aside and block social media while working.
- Keep a diary, plan what you will do each day.
Tip: Have you heard of the Pomodoro Technique? It divides your time into 25-minute blocks separated by short breaks. Work diligently for 25 minutes, then in the break check your phone, eat, or rest.
Create a life you are satisfied with
Always wanted to run a marathon? Schedule running training twice a week. Love fast cars? Get one and enjoy rides in your free time. Don’t forget to spend free time with family and travel.
A person is most resilient to mental challenges when they are happy and satisfied with life overall.
It is also important to create a life that fulfills you. Don’t assume that work alone can fill it forever. It may work for a few decades, but most people need more than just a career to be content. Engage in multiple areas. Find what excites you, satisfies you, feels meaningful, and dedicate your time to it.
Building such habits is not easy
You probably already follow some of the above tips. The others need to be learned. These are habits that take weeks, perhaps months, to develop. First, you must be convinced that they make sense. If you are doubtful, it will be hard to force yourself into them.
