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According to a study just conducted by Small Biz Silver Lining, a company that provides a variety of tools for entrepreneurs, 75 percent of small business owners are concerned about their mental health, and 56 percent have been diagnosed with anxiety, depression, or stress-related problems by a doctor or mental health professional.
All founders must prioritize their mental health and encourage employees to do the same. Our friends at Alera Group created a Mental Health Awareness Toolkit with videos, resources, and material for employers and employees.
Incorporating suggestions from Gretchen Day, VP of Health Innovations and Advanced Strategies at Alera Group, and the Enthuse Foundation staff, here are 10 tips to boost your mood and get through those cloudy days. Editor's Note: We all experience intense emotions, especially as entrepreneurs. However, if you are in a negative state of mind, please know help is available, and you are not alone. The 988 Suicide & Crisis Lifeline (formerly known as the National Suicide Prevention Lifeline) offers 24/7 call, text, and chat access to trained crisis counselors who can help people experiencing suicidal ideations, substance use, mental health crisis, or any other kind of emotional distress. People can dial 988 if worried about a loved one needing crisis support.
Gretchen's recommendations:
Improve your sleep hygiene. Poor sleep can create a negative feedback loop and worsen mental health, as the Sleep Foundation explains. Keep your cell phone out of arm's reach while sleeping to avoid reading e-mails in the middle of the night.
Be mindful of food and mood. The connection between food and mood — the subject of much ongoing research and treatment — is real, as the Harvard Health Blog explains. A food hangover does exist and can cause one to feel sluggish and uncomfortable.
Exercise. Physical activity, even in small amounts, can be helpful for individuals experiencing feelings of depression and anxiety. Check out the Enthuse Foundation blog post "Work Out Excuses; Incorporate Fitness in Your Life" for more information.
Breathe deep. Breathing correctly and deeply can help to ease stress and calm anxiety. The well-being platform Calm explains the benefits of conscious breathing in "How to breathe properly and why it matters."
Embrace the power of animals. Not everyone desires or can enjoy animal companionship. Still, pets have proven to be sources of support for positive mental health. In addition to bringing us joy, pets enable us to experience the joy of caring for something beyond ourselves, as HelpGuide explains in "The Health and Mood-Boosting Benefits of Pets." Volunteering at a shelter, visiting a pet store, or even dropping by a local dog park may provide a suitable substitute for those who can't have a pet.
Nurture human relationships. Romantic partnership aside, sharing genuine social connections is essential to mental health. America is experiencing a loneliness epidemic, and social media engagement isn't a cure. (On the contrary, it may be a principal contributor).
Enthuse Foundation staff suggestions:
Binge on a favorite TV show or watch a classic movie. There's comfort in watching something you already know the ending to, especially in a world of uncertainty.
Dance it out. Made famous by Dr. Meredith Grey and Dr. Cristina Yang on Grey's Anatomy, take a five-minute dance break.
Scream all the expletives. Lock yourself in your car, go to a secluded location, make friends with your favorite pillow – anything to release those bottled emotions. "Swearing can have a truly liberating effect when we're feeling bottled up with frustration. Saying the F-word, or similar, can have an immediate calming impact on the difficult emotions we might be experiencing," said Dr. Raffaello Antonino, a counseling psychologist and the clinical director and founder of Therapy Central, in a Healthline article. But please, swear responsibly.
Channel your inner rock star. Sing your favorite song as loud as you want. Whether in public at karaoke or the privacy of a shower, have your American Idol moment. SingUp Foundation says singing lowers cortisol and relieves stress and tension.
Walk to nowhere. Carve out time when you aren't in a rush and just walk. Get lost in a podcast, the latest Taylor Swift album, or an audiobook. Even better if you can be outside and enjoy some Vitamin D (with sunscreen).
Additionally, check our previous blog posts, "How To Handle Mental Health Conditions as an Entrepreneur" and "How Entrepreneurs Can Prioritize Themselves," for more information and support.
Bottom Line: There's a difference between the 'blues' and depression. Depression symptoms include a loss of interest in activities once enjoyed, inability to sleep or excessive sleeping, feelings of worthlessness, and recurrent thoughts of death or suicide. Mental health is health and should be treated as such. Consult a doctor if you notice any changes or are experiencing prolonged blues.
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