Mental Health | Survival Guide for Competitive Corporate People - Mental Health and Self-care

Hi Folks,

Today, I wanted to write a manual for myself and high achievers who are in a highly competitive environment to optimize our productivity and stay on top of our game. The inspiration came during the pandemic lockdown and conversations I’ve been having with my friends and co-workers for over a decade. This also led me to sign up for a 'mental health' ambassador training course at my company, albeit what follows here are purely my own personal thoughts and views. Hope you enjoy and please share your tips if you have any tools that work for you!

I. Introduction

In today's fast-paced corporate world, professionals in high-pressure jobs face immense challenges, especially those in the finance industry and other competitive fields. These individuals are constantly striving to outperform their competitors, stay on top of market trends, and manage clients' investments successfully. However, this intense pressure can take a significant toll on our mental and physical health, leading to burnout, stress, and other mental health issues.

The other day, I was talking to my friend who’s a futures/options derivatives trader. He’s been in the industry for 20+ years and he told me a profound thing similar to what my mum once told me.

He considers ‘trading’ a spiritual endeavor to self-completion and whenever he cuts his loss short, he reflects on the (mental) blockages that are driving him to behave irrationally. I suppose this is also related to ‘behavioral finance’ which is getting a lot of traction these days.

So, I wanted to write about the importance of mental health and self-care for finance people and people with extremely demanding jobs, because realistically speaking, the tactics we need are different from other people. I’ve been reading a lot of books about this topic and watched many videos and lectures by meditation practitioners, spiritual gurus, and self-help book authors, but I found the solutions they provide not relevant to my use and my context. The analogy goes like this - when you are out on the frontline of the battlefield, you need a special tactic to adapt and fight well. To do so, you need to learn to ‘focus’ and ‘optimize’ your biorhythm to get into the state of flow on cue!

We will explore the challenges people often face in a highly competitive environment and provide practical strategies to help them manage stress, prevent burnout, and prioritize their well-being. Whether you are a seasoned finance professional or new to the industry, hope this manual equips you with the tools and resources to navigate the competitive corporate world with a healthy mindset.

II. Understanding the Importance of Mental Health and Self-care

In a highly competitive environment, the pressure to succeed can take a toll on professionals, particularly those in high-pressure jobs like finance. Stress and burnout are prevalent among these professionals, which can negatively impact their overall health, productivity, and job satisfaction.

Research has shown that stress and burnout can have severe consequences on a person's physical and mental health. Chronic stress can lead to high blood pressure, heart disease, and other serious health issues. In contrast, self-care practices like mindfulness, exercise, and adequate sleep have been linked to better mental health outcomes, such as reduced anxiety and depression symptoms.

Recent studies have also highlighted the impact of workplace stress and burnout on productivity and job satisfaction. According to a 2021 study conducted by American Psychological Association (APA), stressed-out employees are less productive, less engaged, and more likely to quit their jobs than their less-stressed colleagues. Additionally, high levels of stress can negatively impact decision-making skills, which can be detrimental in fields like finance, where split-second decisions can make or break investments.

Despite the negative impact of stress and burnout, many professionals fail to prioritize their mental health and self-care. However, investing in these practices can lead to numerous benefits, including increased productivity, better job satisfaction, and improved overall well-being. By taking care of your mental health and well-being, you can perform better at work and lead a more fulfilling life.

III. Strategies for Mental Health and Self-care

To prioritize your mental health and well-being, there are several practical strategies that we can implement. Here are a few examples:

1. Take Regular Breaks and Vacations: In a highly competitive environment, it's easy to become consumed by work and forget to take breaks. I’ve been there many times - esp. when I was also studying for certificates and master's programs at universities. However, taking regular breaks is crucial for preventing burnout and maintaining a healthy work-life balance. Try to take short breaks throughout the day, and take longer breaks, like vacations in NATURE, when possible.
2. Practice Mindfulness and Meditation: Mindfulness and meditation practices can help reduce stress and increase feelings of calm and focus esp. if you have a very active mind like me. Taking just a few minutes each day to focus on your breath, thoughts, and feelings can go a long way in helping you manage stress. In my case, when I was in NYC, I used to go to the churches (although I am not religious) near the office during lunch hours and meditate for 30 min or so. You don’t need to be religious, but having that quiet space you can resort to during the day to refresh yourself can be a game changer. For some, this could be their run or gym exercise or going for a walk in the greenery/park nearby if that is possible.
3. Exercise and Stay Physically Active: Regular exercise is an excellent way to improve your physical and mental health. Exercise has been shown to reduce stress, improve mood, and boost energy levels. Try to incorporate physical activity into your daily routine, such as taking a walk during lunch or hitting the gym after work.
4. Maintain a Healthy Diet and Sleep Routine: I am very guilty of this myself, but a healthy diet and adequate sleep are essential for maintaining good mental health. I don’t want to come across as patronizing and this sounds like common sense, but surprisingly many people don’t stick to or are not able to stick to a disciplined routine esp. for new parents or new analysts in the industry. But, I would recommend you try to care for yourself as if you are taking care of somebody else very precious and dear to your heart like a mum or a dad would nurture one’s kid. So, make sure to eat a balanced diet with plenty of fruits, vegetables, and whole grains, and aim to get at least seven to eight hours of sleep each night. This is the best way to keep your cognitive capacity and IQ sharp at work! And DRINK LOTS OF WATER to help your brain get enough fluid to process the information.
5. Develop a Support System: Based on my experience, it does help to make work fun! Consciously carve out some time in your calendar to have coffee or lunch walk with your work friends/friends with no specific agenda. Our calendar is easily occupied with back-to-back work meetings and indeed at times, we don’t have time to step away from our desks for a couple of hours so I found having at least one ‘no agenda’ coffee per week quite helpful to decompress as a non-alcohol-drinker. I suppose a beer after work could also work if that is more of your cup of tea. Not all meetings need to be work-related and productive. Building a strong support system, both at work and outside of work, is essential for managing stress and preventing burnout. Join a meditation group and network at your work or find network/hobby groups such as a running community at work to connect with like-minded people. Find people you trust, such as colleagues or friends, who can offer support and guidance when you need it.

By implementing these strategies, you can prioritize your mental health and well-being, improve your productivity and job satisfaction, and lead a more fulfilling life. Remember, taking care of yourself is just as important as taking care of your work responsibilities.

IV. Managing Stress and Burnout

Stress and burnout can have a significant impact on mental and physical health, job performance, and overall well-being. It's crucial to recognize the signs and symptoms of stress and burnout and take steps to manage them.

Signs and Symptoms of Stress and Burnout

*Some common signs of stress and burnout include:

• Feeling overwhelmed or exhausted
• Difficulty sleeping or staying asleep
• Frequent headaches or physical pain
• Loss of motivation or interest in work
• Difficulty concentrating or making decisions
• Increased irritability or frustration
• Changes in appetite or weight
• Increased use of drugs or alcohol

*Coping Strategies for Managing Stress and Burnout

To manage stress and prevent burnout, here are some coping strategies you can try:

1. Identify and Address the Root Cause of Stress: One of the most effective ways to manage stress is to identify the root cause and address it directly. This may involve changing a work process, setting boundaries with clients or colleagues, or adjusting your workload.
2. Learn to Prioritize and Delegate Tasks: In a high-pressure environment, it's easy to feel like everything is urgent and important. However, learning to prioritize tasks and delegate responsibilities can help reduce stress and prevent burnout. Focus on the most critical tasks first and delegate tasks that can be handled by others.
3. Set Realistic Goals and Expectations: Setting unrealistic goals and expectations can lead to burnout and feelings of failure. Instead, set achievable goals and expectations that take into account your workload, resources, and abilities.
4. Seek Help and Support When Needed: Don't be afraid to reach out for help and support when you're feeling overwhelmed or stressed. Talk to a trusted colleague or friend, or seek help from a mental health professional if needed.

Remember, managing stress and burnout is an ongoing process, and it's essential to prioritize your mental health and well-being. By identifying the signs and symptoms of stress and burnout and implementing coping strategies, you can improve your overall health and job performance.

V. Conclusion

In today's fast-paced corporate world, it's essential to prioritize our mental health and well-being. By taking care of ourselves, we can improve our job performance, increase our job satisfaction, and improve our overall well-being. Finding a balance in all aspects of our lives (health, career, abundance, family, love, community, purpose/fulfillment, spirituality) would be the key.

In this blog post, I’ve discussed the importance of mental health and self-care, the impact of stress and burnout on professionals in high-pressure jobs, and practical strategies for managing stress and preventing burnout. Remember, taking regular breaks and vacations, practicing mindfulness and meditation, exercising, maintaining a healthy diet and sleep routine, and developing a support system are all essential for maintaining good mental health.

If you're looking for additional resources to explore, there are many books, podcasts, and apps available that can help you learn more about mental health and well-being. Some examples include "The Mindful Path to Self-Compassion" by Christopher Germer, the "10% Happier" podcast, and the Headspace app.

By prioritizing your mental health and well-being, you can not only improve your job performance but also enjoy a happier, healthier life. So remember, take care of yourself, and don't be afraid to seek help and support when you need it.

My door is always open if you ever want to talk about mental health and conscious living! Have a lovely day!