When you become a leader, your emotional health might suffer: stress, pressure, and feeling overwhelmed will be your new reality.
Ok, you got a well-deserved promotion and are over the moon! But once the initial excitement dilutes, you start feeling the responsibility. In this article, I share 11 helpful tips for maintaining good emotional health as leaders.
You deserve to feel great wherever you are.
Tip number 1: Make a checklist for your emotional health
You cannot manage what you don’t know – as simple as that.
Keeping your emotional health in your current position is much easier than when you are promoted. You have more responsibilities, or some of the people you used to consider friends might behave differently. All of that can make you feel isolated and stressed.
Start a checklist early on with small routines like 5-minute meditation in the morning, a 20-minute walk in the park, or mandatory reading before bed. It is easy to get sucked into your new chaotic rhythm. But remember, you are in for a marathon, not for a sprint. A good emotional health will help you be calm and control the situation.
Tip number 2: List your fears to keep your emotional health in check
We do not fear that much that we’ll fail, but rather the unknown, the unpredictable. However, humans have an amazing capacity to defeat their biggest fears.
Year-end reviews, scheduling 1:1s with team, performance, objectives, challenging deadlines, new projects – all while performing in a new job. And there are many other things you have yet to learn.
Take a piece of paper and write down your biggest fears – what is the worst that can happen, and what would you do if you reach that point? This simple listing will show you that there is a solution, even in the most critical circumstances.
Tip number 3: Prioritize sleep, exercise and nutrition
I might sound like your mom. But you must set aside time for activities that nourish your body and soul. Whether it’s reading, meditating, or simply taking a walk, these moments of self-reflection are essential for a leader`s emotional health.
When my daughter and I settled into our new home in Switzerland, I carved out “quality time” for myself. Despite the workload, I escaped to the mountains weekly and did what I loved – hiking. A leader’s emotional health, focus, and work performance suffer without the breaks.
You need to prioritize sleep; this is non-negotiable. Have you noticed how everything looks brighter after a great night’s sleep?
Exercise and move your body – strength training, running, HIIT, team sports. Anything that challenges your body is good for your mind and emotional health. I force myself sometimes to stop working and get my dumbbells. I thank myself each time I do it.
Have you seen how awful you feel the day after consuming junk food? You might be sad, sleepy, and have low energy. That is because nutrition and gut health are essential for your body and your emotional health. Eat delicious fresh food, and look for simple recipes.
Tip number 4: Do something different once a week
At least once a week, do something completely different than your work: go outdoors in a remote location, cook with your family, or practice a simple hobby. I used to make soaps, nothing related to my job. Just be in the place you are.
Disconnecting from the daily grind gives your mind a break, offering you a new perspective. Rememeber, a leader`s emotional health will impact the mood and performance of their team.
Last winter, I discovered the beauty of snowshoeing. While carving through deep snow, I got some of my best ideas.
Try a new hobby with a friend at least once in a while. I wouldn’t say I liked hiking. I thought it was a waste of time. But I tried it, and soon, I started scaling peaks over 4000 m. In 2023, I climbed Kilimanjaro and enjoyed every minute of it.
Tip number 5: Pay attention to family members’ emotional health
Let’s face it – your family might feel as stressed as you when you get a promotion. You have a new position, new responsibilities, new colleagues, new life.
But what if your partner does have a demanding job as well? How much time do you still have for your children? Did they leave friends behind? Do you have enough time for your family?
I noticed that my daughter was sometimes very emotional around bedtime. Usually, it was because of something disturbing happening at school. Bullying of new kids is unfortunately happening. Pay attention to the signs and ask the school and a therapist for help.
Check in with your partner and your kids regularly; their emotional health can deteriorate without you noticing.
Tip number 6: Outsource activities you do not enjoy doing
Once you are in a leadership position, you might get less time for private life. A leader should keep those activities that help their emotional health.
For my best friend, cleaning her apartment is a non-negotiable. It allows her to clear her mind, set priorities, and become calm. I gladly skip that, but I need time to walk in the woods or hike. Therefore, I need someone to clean my apartment or do small repair around the house.
leepReflect on non-negotiables: no one can sleep or exercise for you. But there are plenty of good cleaners or handymen. Use their help for things that you are not skilled to do. Besides, paying some money to a person who cleans will help her make a living. Think of the value you can bring to those people`s lives. Sometimes, we need small gestures to build a better world, an ecosystem that brings well-being to all.
Tip number 7: Embrace technology for connection
Modern technology has made the world smaller. Regular video calls with your team members located abroad and virtual hangouts are efficient. Connecting with people that you worked with in the past or friends located far away can help you keep your emotional health.
While you have new experiences every day, you will miss the people you used to hang out with. I created ‘Virtual Family Councils’ to bridge the physical distance. The pandemic era taught us that virtual connections are helping a lot when face-to-face interactions are off the table. Such sessions provide the warmth and familiarity essential for a leader`s emotional balance.
Social media is not bad in itself. When used within limits, it can help you maintain connections with interesting people in your industry. You cannot call everyone, and you will miss the nights out. Professional networks like LinkedIn can help you keep an eye on the latest trends.
Don`t shy away from apps and tools that use AI to detect or manage mental health issues. There are apps that can detect your anxiety or sadness using your micro-expressions or voice analysis.
Tip number 8: Seek professional help for emotional health
There’s no shame in seeking help. If you feel isolated, anxious, or overwhelmed, consult a therapist. Many professionals specialize in leaders’ mental and emotional health. Regularly visiting the therapist is a hygiene factor, the same as consulting a primary care physician.
There are many mediation and mindfulness apps one can use today. More and more studies give a glimpse into the world of alternative therapies a leader could use for keeping their mental and emotional health. Choose what resonates with you and consult with professionals in the field.
Tip number 9: Engage with like-minded people
Ok, you hang out with the same group of friends who are all family-oriented and enjoy doing the same type of work for ten years. You have a demanding corporate job or you started your journey as entrepreneur. How are your hangouts like?
I am not suggesting you change friends each time you make a career change. But you need to hang-out with people who are on the same path. Are you an entrepreneur? Go to events where you meet people like you. Have you been promoted? Check who else in your company or your professional network is in the same career-stage.
Find a mentor and ask for advice. Even the most successful CEO was a beginner once. First, think of some value you can bring them, study their profile, and then write a personalized message. A generous, authentic leader will be happy to give some advice.
Tip number 10: Document your journey
Starting a journal with photos, narratives, and sounds can be a therapeutic outlet, helping you process your feelings and experiences. Documenting your challenges and triumphs can help you keep your emotional balance in check.
I have always been visual, and I prefer to capture moments through photographs. Recently, I have realized that writing about my journey allows me to process my emotions and fight my demons. There are many ways to keep a journal – try writing, art, audio files, pictures, videos, whatever resonates with you.
Tip number 11: Stay true to your identity. Stay true to yourself
Stay true to yourself. Many people judged me when I stepped up in my career and expressed their (mostly unsolicited) opinions. The people who care for you will try to make you stay within familiar boundaries. Your parents want you to be safe, work less, and spend more time with them. That is for their good rather than yours. Others will question your motives. They might think that you are greedy, overly ambitious, and career-driven. You know your reasons and your motivation better.
Follow your path. You can delegate many things in your job, except for living your life.
Conclusion: Be patient and kind to yourself
When leaders prioritize their emotional health, they consolidate the backbone of a beautiful experience. Remember, a promotion is not only a step ahead in your career; it is a journey of growth and personal evolution.
Be patient and kind to yourself. Celebrate small victories and remember that every hard moment will make you more resilient.
Enjoy the journey of a lifetime!
Resources and further reading on emotional health
Emotional well-being and its relation to health: Emotional Well-being and Relation to Health
Emotional Wellness Toolkit: Emotional Wellness Toolkit
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