Break the cycle of stress by prioritising self-care. 

Incorporate simple techniques such as exercise, unplugged walks, deep-breathing techniques and The Reflective Method of journaling to boost your mental well-being.

A culture of never-ending progress and cut-throat competition defines our modern society. While it may lead to remarkable advancements, it tragically comes at the expense of our overall mental well-being.

It is, therefore, no coincidence that the wellness industry has boomed in the last decade. According to the Global Wellness Institute, the Wellness Economy is projected to reach $8.5 trillion by 2027, with an annual growth rate of 8.6%. In 2022, the wellness economy represented 5.6% of global economic output.

The growth in this industry is directly proportional to the decline in our mental health. We have all come to the unanimous conclusion that today’s lifestyle demands have affected our holistic well-being.

High achievers especially face immense pressure to excel, meet deadlines, and shoulder increased responsibilities, which affects their mental wellness. Neglecting mental health in such high-pressure environments can result in stress and burnout. This makes holistic transformation programs a necessity to thrive. 

Interestingly, statistics reveal that there has been a significant shift in prioritising mental well-being in comparison to the 80s and 90s.  In the past, mental health was often overlooked or stigmatized, and expressing one's mental distress could be detrimental. 

For instance, people who experienced depression, anxiety, or other mental illnesses were often criticised and ostracised by society. Mental health conditions were often considered taboo and associated with weakness, which could lead to further marginalisation and even discrimination.

This stigma around mental health and its consequences is evident even today, often leading people to hide their struggles. The fear of being labelled weak or inadequate can prevent individuals from sharing their experiences with others or seeking professional help. This stigma can often be observed amongst marginalised communities such as LGBTQ+ individuals, people of colour, and lower-income groups.

Thankfully, there has been a significant shift towards prioritising mental health in recent years, with more resources, awareness campaigns, and advocacy efforts. People are now encouraged to seek help, discuss their experiences, and advocate for mental health care. The normalising of therapy, medication, and behavioural techniques for self-care are now seen as acceptable courses of treatment.

Efforts towards destigmatising mental health conditions have also been made in the entertainment and sports industries, where celebrities and athletes have come forward to talk about their mental health struggles. This trend has also encouraged regular people to relate to these stars and has brought the conversation into the average person's everyday life.

Simple mental health strategies

Managing mental health doesn't have to be a complex and overwhelming endeavour. 

Prioritising mental well-being can be achieved by incorporating simple yet effective strategies into our daily lives. 

Recognising the importance of mental health and adopting straightforward practices can nurture a positive mindset, cultivate emotional resilience, and enhance our overall well-being. Embracing the notion that mental health doesn't have to be complicated empowers us to proactively care for ourselves and create a foundation of lasting mental wellness.

These simple strategies can be incorporated into anybody's schedule.

Exercise

Regular physical activity has been proven to release endorphins, elevating mood and reducing stress levels. Engaging in activities such as running, yoga, or cycling boosts mental health and provides a break from work-related pressures.

Of course, finding the time for exercise can be challenging amidst our busy schedules and competing priorities.

However, even a little physical activity can have far-reaching benefits for our physical and mental well-being. The key is to start small and gradually build a routine that works for us.

By identifying pockets of time throughout our day, whether in the morning, during lunch breaks, or in the evening, we can carve out dedicated moments for exercise. 

Additionally, integrating exercise into our daily routines, such as taking the stairs instead of the elevator or going for a walk during phone calls, can help us incorporate movement without feeling overwhelmed.

Once we establish a regular exercise practice, it becomes second nature and effortless, ultimately contributing to improved fitness, reduced stress, increased energy, and enhanced overall health. 

Remember, even a few minutes of exercise daily can make a significant difference.

Mindfulness 

Mindfulness is a powerful practice that enables individuals to fully immerse themselves in the present moment, fostering a sense of calm and self-awareness while reducing anxiety and stress levels.

Deep breathing exercises are an effective technique as they can be done anywhere and need no equipment.

An effective example of calming breathwork is the ‘Box Breath’, also known as ‘Square Breathing’.

To perform the Box Breath, start by finding a comfortable seated position and take a moment to relax your body. 

Begin by inhaling slowly through your nose for a count of four. 

Allow your breath to fill your lungs completely, feeling your abdomen and chest rise. 

Hold your breath for a count of four, maintaining a sense of stillness. 

Then, exhale slowly through your nose for a count of four, emptying your lungs fully as your abdomen and chest deflate. 

Finally, hold your breath again for a count of four, experiencing a brief pause before starting the cycle again.

The Box Breath technique helps regulate and deepen your breathing while providing a structured rhythm that promotes relaxation and focus. 

Other mindfulness techniques, such as meditation and guided imagery also help high achievers manage stress effectively.

Unplugged walks 

Going for a walk without being plugged into our devices offers more than just a mental and physical break from screens and technology. They also present an opportunity for self-reflection and introspection. When we unplug and immerse ourselves in nature, we create space for our thoughts and gain a clearer understanding of our inner selves.

By stepping away from constant distractions and digital demands, we open a window into our minds, thoughts, and emotions. 

Unplugged walks offer an environment where we can confront our innermost thoughts and feelings rather than burying them under constant activity and work-related demands. This, in turn, allows us to confront any issues or concerns impacting our mental well-being.

Taking a break from technology and spending time outdoors can help you become more mindful of your thoughts and emotions, enabling you to identify and deal with any underlying issues.

By indulging in unplugged walks, we develop greater self-awareness, which can improve our mental health, and increase our productivity, and overall life satisfaction.

Moreover, unplugged walks offer a unique opportunity to practice mindfulness and meditation as individuals become more attuned to the natural world around them. As they focus on their breath and physical sensations, they become more present in the moment, cultivating a deeper understanding of themselves and their connection to the world.

If you need help with including an unplugged walk into your routine, here are some ideas:

• Morning routine - Start the day with an unplugged walk. Set aside 20-30 minutes before starting work to disconnect from screens and technology, and go for a walk in a nearby park or quiet neighbourhood. This helps establish a peaceful and focused mindset for the day ahead.
• Lunch break - Instead of spending the entire lunch break scrolling through social media or catching up on work emails, use a portion of the break for an unplugged walk. Find a nearby green space or simply walk around the block to enjoy fresh air and clear your mind.
• After work wind-down - After a long day, an unplugged walk can help you transition from work to relaxation mode. Dedicate 30 minutes to an hour to walk in a park or nature trail, allowing yourself to decompress and let go of the day's stress.
• Weekend ritual - Make unplugged walks a regular part of your weekend routine. Block off time on Saturday or Sunday to explore nature trails, visit local parks, or hike in nearby mountains. Use this time to fully disconnect from screens and technology and bask in the beauty of the natural world.
• Family or friend activity - Incorporate unplugged walks into your quality time with loved ones. Plan a weekend outing to a scenic location and enjoy a leisurely walk together, engaging in meaningful conversations and bonding without the distraction of technology.

Remember, scheduling unplugged walks is about making them a priority. By intentionally setting aside time and making them a regular part of your routine, you can reap the mental, physical, and emotional benefits they offer.

Journaling

Writing down thoughts and feelings can be an effective outlet for high achievers. 

Journaling can help process emotions, reduce mental clutter, and gain perspective on daily challenges. 

If you’ve tried journalling but couldn’t keep the momentum going, here is a method you can try. 

The Reflective Method 

The Reflective Method of journaling is a structured approach that can help individuals gain clarity, process emotions, and develop insights into their thoughts and feelings. 

Every journaling exercise starts with a prompt which provides a framework for self-reflection, allowing individuals to engage in a more intentional and focused journaling practice.

Here's a breakdown of each step:

• Stop: The first step is to pause and bring awareness to the present moment. Take a deep breath, centre yourself, and create a calm and focused environment for journaling. This step helps to ground yourself and disconnect from distractions, allowing you to engage in the process fully.
• Engage: Once you've established a sense of presence and mindfulness, take in the prompt. Try to go deeper into what that prompt brings up within you. Rather than simply recounting events, this type of journaling encourages deeper reflection.
• Nurture: After self-reflection and exploring your thoughts and emotions, the final step is to nurture yourself. This involves practising self-compassion, acknowledging your growth, and expressing gratitude. Write about the lessons learned, insights gained, and any positive aspects that emerged from your reflections. Embrace self-acceptance and celebrate your progress.

If you’d like to give this method a try, here are some prompts to get you started:

• How can I take care of my needs today?
• What made me smile today?
• What triggered my anxiety today?
• What advice would your future self give you today? 

Reflective journaling is a non-judgmental approach which allows you to explore your thoughts and feelings without criticism or self-censorship. 

FAQs

Promoting mental health among high achievers is essential for sustaining top performance in high-pressure careers. By prioritising self-care, individuals can cultivate a healthy and resilient mind. 

Recognising that professional success is not solely determined by hours worked empowers high achievers to strive for well-rounded success – one that encompasses both professional achievements and personal fulfilment. 

How does mental health impact career success?

Mental health plays a vital role in career success by influencing focus, decision-making, stress management, and interpersonal relationships. A healthy mental state can lead to enhanced productivity, creativity, and overall job satisfaction.

What are some strategies to maintain mental well-being for career growth?

Key strategies include regular exercise, mindfulness practices, healthy work-life balance, seeking professional support when needed, and fostering positive relationships both in and outside of work.

Can improving mental health lead to better job performance?

Absolutely. A positive mental state can significantly boost job performance by enhancing concentration, resilience, and the ability to cope with work-related stress.

Don't let stress hold you back from your full potential. 

Book a call now and join RNT to take control of your mental well-being, unlock your true potential, and achieve the success you deserve!

Sources:

Statista. "Wellness industry - Statistics & Facts." https://www.statista.com/topics/1336/wellness-and-spa/. Accessed 6 Dec. 2021. ↩ ↩2

Global Wellness Institute. "Statistics & Facts." https://globalwellnessinstitute.org/press-room/statistics-and-facts/. Accessed 6 Dec. 2021. ↩ ↩2 ↩3

Wellness Creatives. "Health & Wellness Industry Statistics 2023 - Market Data & Trends." https://www.wellnesscreatives.com/wellness-industry-statistics/. Accessed 6 Dec. 2021. ↩ ↩2