Table of Content

1. Introduction

2. The Global Epidemic of Mental Health Challenges

3. Coping Mechanisms for Founder Mental Health

   • Always Move, Never Stop

   • Adjust Your Speed

   • Plan for Breaks

   • Friends and Community

   • Positive Thinking

   • Celebrate All Wins

   • Think Big Picture

   • Relax and Unwind

4. Conclusion

Introduction

Founder mental health is an often-overlooked subject that warrants our attention. Although this issue is particularly emphasized in the entrepreneurial journey, it can affect anyone grappling with the challenge of creating something new. The process of entrepreneurship can seem overwhelming when we compare ourselves to the success narratives on platforms like LinkedIn or to those in stable corporate jobs. It's important to remember, though, that mental health issues are ubiquitous and non-discriminatory, impacting individuals across the globe, irrespective of their professional setting. In this blog post, we will delve into strategies for dealing with mental health hurdles, emphasizing how these coping mechanisms can support founders, solopreneurs, and leaders driving startups. Please note, this is not medical advice, and if you're feeling unwell, it's important to seek help from a professional in your area.

The Global Epidemic of Mental Health Challenges

Mental health is a universal concern that affects individuals from all walks of life. Despite seeming secure and comfortable, even those in established positions can experience mental health issues, including a pervasive sense of loneliness. For those creating something new, like a startup, the journey can seem exceptionally challenging. However, there exists a broad range of coping strategies to help navigate these trials while maintaining mental balance. A crucial part of addressing this issue is to recognize that no one is alone in this battle and that mental health does not discriminate by gender. It's time for open conversation, for finding strategies that work, and for prioritizing mental health at all stages of the entrepreneurial journey.

Coping Mechanisms for Mental Health

Always Move, Never Stop

Physical activity is an unsung hero in the world of mental health. Regular exercise, be it hitting the gym or engaging in sports, provides an excellent diversion from work-related stresses and triggers the release of endorphins, our body's natural mood lifters. Some activities, like boxing, surfing, or diving, demand full concentration, effectively quieting the incessant chatter in our minds and allowing us to be truly present in the moment. Plus, you get a break from the inescapable grip of your phone, which can be an unexpected blessing.

Personally, I've discovered that incorporating daily exercise into my routine, whether it's weightlifting or practicing yoga, significantly contributes to my mental wellbeing. On the days I skip the gym, I can sense a notable dip in my mental health until I get back to it. This growing realization has given me a new appreciation for the mentality of individuals like David Goggins. His commitment to fitness is not just about physical health but about fortifying his mental resilience. It's about building a mental 'callus' that helps navigate through tough times. Take a page out of his book, and try it - you might be pleasantly surprised!

 

Adjust Your Speed

In our quest for success, we often grapple with an insatiable hunger for immediate results. When things don't move as swiftly as we'd like, frustration can easily set in. Here's a nugget of truth to remember: building something impactful is a marathon, not a sprint. Much like a seasoned marathon runner adjusts their pace throughout the race, we need to calibrate our speed to ensure we sustain ourselves through the entrepreneurial journey.

Slow down, take a breath, and understand that substantial results can take years to materialize. This isn't Amazon - we can't expect "same or next day delivery" for our dreams, even if our digital age conditions us for instant gratification.

Now, don't get me wrong - I'm not advocating for the often elusive "work-life balance." Instead, I'm suggesting adopting the mindset of a marathon runner. Marathons are grueling, lengthy, and fiercely competitive. To stay in the race, runners alternate between near-sprint speeds and slower, recovery phases. It's this constant ebb and flow, this flexible approach to speed, that enables them to cross the finish line.

 

Plan for Breaks

Running full steam ahead without regular pit stops is a fast track to burnout. It's vital to pencil in those much-needed breaks and carve out time for self-care. Let weekends become sanctuaries of rest, dedicated to rejuvenating activities, family time, pursuing hobbies, or simply doing what makes you happy.

In the midst of your workdays, find moments to hit pause – a walk around the block, a bit of sunshine on your face, a quick yoga stretch – whatever helps reset your mind. These little breaks not only rejuvenate you, but also give your brain something to look forward to, helping strike a healthier work-life rhythm and staving off exhaustion.

There's no harm in working over the weekend, as long as you've had ample rest during the week. For me, I've found it highly effective to pour my energy into work from Monday to Friday, while eagerly anticipating the relaxation that Saturday and Sunday bring. A new routine I've embraced involves fitting gym sessions in the middle of my workday. This provides a delightful midday lift and fuels my productivity for the latter half of the day. Even when I end up working late, I'm propelled by the positive energy from the gym. Remember, it's all about finding a balance that works for you!

 

Friends and Community

Having a solid support network around you is a game-changer for maintaining mental wellness. Surround yourself with friends who grasp the ups and downs of your journey and can provide a safe haven for candid conversations about your challenges.

If your current social circle doesn't comprise fellow entrepreneurs or those on similar paths, don't hesitate to explore new communities that do. Connecting with like-minded individuals, sharing experiences, and empathetically venting can offer incredible relief and perspective. It's worth noting that those not in the entrepreneurial realm can still lend a supportive ear, even if they don't fully grasp the intricacies of your journey.

One of the fantastic benefits of engaging with entrepreneurial communities is the potential to forge valuable business relationships. You'll be rubbing shoulders with others who might offer insights or strategies to help propel your business growth. So go out there, connect, learn, and lean on your tribe - they can be a cornerstone of your mental wellness strategy.

 

Positive Thinking

Positive thinking plays a fundamental role in maintaining mental health. Surrounding yourself with positive influences and stepping back from toxic relationships can dramatically impact your mental well-being. If specific clients or relationships are causing you undue stress, it might be time to reassess those ties. Remember, letting go of a burdensome client can be liberating, if your business can handle it.

Practicing gratitude is another potent tool in your mental wellness toolkit. You don’t need to set aside a chunk of time for meditation or lengthy gratitude sessions. Just find small moments in your day to remind yourself of the good around you, no matter how mundane it may seem - perhaps the weather was perfect, or your lunch was particularly tasty. By consciously shifting your focus towards the good, you can elevate your mood and improve your overall mental state.

It’s human nature to register negative events more intensely and recall them more frequently than positive ones. However, never overlook or downplay the importance of celebrating the good. That brings us to our next point.

 

Celebrate All Wins

In the rollercoaster ride of entrepreneurship, it's crucial to find joy in even the tiniest triumphs. Each accomplishment, no matter how seemingly insignificant, is a testament to your efforts and deserves recognition. Be it clinching a sale or reaching a milestone, take a moment to appreciate your progress. Reveling in these victories fosters a positive feedback loop and offers a much-needed counterweight to the inevitable hiccups and hurdles that come with the territory.

To share a personal snippet - whenever I hear the 'ching' notification from Squarespace, signaling a purchase of my products or services, I do a happy dance right there in my apartment. Every achievement is a cause for celebration! So, embrace those joyful moments, because every win, big or small, gets you one step closer to your goal

 

Think Big Picture

When the going gets tough, remind yourself to look beyond the immediate hurdles. Remember, you're on an exhilarating journey towards a significant goal. Picture yourself as a budding millionaire or someone brave enough to chase their dreams instead of opting for a risk-averse path.

Entrepreneurship comes with inherent risks, but don't let that scare you. Even if things don't pan out as you envisioned, the ability to bounce back and seize new opportunities is one of your most powerful assets. Ask yourself, what's the worst that could happen? You might lose some money or even go broke - but in the grand scheme of things, how detrimental is that? Weigh it against the wealth of knowledge you're gaining and the potential longevity of your career.

Consider any losses or setbacks as part of your unique "MBA" - the real-world education that's shaping you into a more formidable entrepreneur. Unlike traditional MBAs, this two-year journey of trial, error, and triumph doesn't burden you with debt and leaves you with tangible experiences and invaluable lessons. So, keep your eyes on the big picture and embrace the full, exhilarating journey of entrepreneurship.

 

Relax and Unwind

Finally, find activities that help you relax and unwind after a hard day's work. Whether it's enjoying a beer, a glass of wine, or engaging in any other activity that helps you disconnect and shut off your brain, give yourself permission to decompress. Overthinking can be a real drain, so finding healthy ways to unwind is absolutely essential.

Conclusion

Founder mental health isn't a localized issue—it impacts individuals across the globe. The path to creating something new can be riddled with hurdles, and these challenges can weigh heavy on our mental health. However, with the right set of coping mechanisms—regular physical activity, adaptable pacing, scheduled breaks, nurturing supportive relationships, a positive mindset, celebrating all wins, looking at the big picture, and making time to chill out—we can fortify our mental resilience and navigate the entrepreneurial journey with more balance and fortitude.

Remember, you're not in this alone—your struggles are shared by many. Prioritizing your well-being is not just necessary, it's crucial for your success. By embracing these strategies and reaching out for support when needed, you're setting yourself up to flourish as a founder, all while maintaining a balanced, healthy lifestyle. Yes, the journey can be tough, but with the right mindset and coping mechanisms, you're equipped to tackle any challenge head-on and create something truly extraordinary.