By Josette Aggarwal | Posted: January 27, 2020

“You will soon understand that work is a rubber ball. If you drop it, it will bounce back. But the other four balls — family, health, friends, and spirit — are made of glass.” ― Brian Dyson, COO of Coca-Cola

Start-up hubs such as Silicon Valley have for many years embraced the notion that they’re changing the world. With such advancements as driverless cars, artificial intelligence, and internet access in remote parts of the globe, this is undeniably true. But in many cases, this passion for progress comes at a cost. 

Tech industries and start ups often praise an almost manic work ethic, with all-nighters and crazy work hours being the norm. This, combined with feelings of isolation, can be a recipe for disaster - one that leads to an existential crisis or even worse - mental illness.

One study by psychiatrist Dr. Michael Freeman finds that entrepreneurs are: 

2x more likely to suffer from depression

6x more likely to suffer from ADHD

3x more likely to suffer from substance abuse

10x more likely to suffer from bi-polar disorder

2x more likely to have psychiatric hospitalization

2x more likely to have suicidal thoughts 

Mental strength has long been associated with not having emotions - a notion that makes it difficult to hone the skills needed to regulate them. And due to the stigma surrounding mental health, many suffer in silence instead of reaching out for help.

Along with entrepreneurs, employees also suffer from these issues - especially in the United States. One study finds that US workers take two weeks less vacation and leave more vacation days untapped than any other developed country in the world.

Fortunately, a new wave of mental health awareness is gaining momentum, leading companies to incorporate wellness programs. Founders, executives, and managers are beginning to recognize the need to step back, find balance, and reconnect to purpose.

As the mindfulness movement highlights the difference between being physically present and really being there, the traditional notion that more time on task leads to better results is being debunked. A recent Work Life Balance Experiment  conducted at Microsoft Japan found that employees are 40% more productive when they work a 4 day week. This shows that it’s not the quantity, but rather the quality of time on the job that’s important. 

The International Labour Organization also reports that reducing work hours leads to fewer health problems, decreases health care costs, and increases job satisfaction and motivation. Moreover, it saves companies billions of dollars associated with the costs of burnout. In addition, a shorter work week reduces employee absenteeism and decreases our carbon footprint.  

Three components of work life balance are essential to maintaining positive mental health and wellbeing: social connection, mind management, and healthy routines. Here are some ways to incorporate these into daily life. 

Social Connection

Talk about it

Talking about problems with someone we trust can reduce stress. Research suggests that talking about negative feelings stimulates the right ventrolateral prefrontal cortex in the brain and stimulates the parasympathetic nervous system, which in turn reduces the tendency for reactivity. Even if someone can’t necessarily directly relate, talking through troublesome situations can help. 

Consulting a mentor regularly is also beneficial because even those who engage with people all day long can still end up feeling alone. Find someone who can be there for you.  

Be transparent

When things aren’t going well, we tend to hide from others and try to solve problems alone. This contributes to feelings of isolation, and shuts us off from resources available to help solve these issues. Where it makes sense, discuss problems with employees or colleagues. No one person is solely responsible for solving every problem.

Social engagement

While it’s admirable to create change that has a positive impact on society, this should not come at the expense of those closest to us. After all, we can’t roll back the clock to spend time with loved ones. As Mother Theresa pointed out, “If you want to change the world, go home and love your family”. Carving out time for social activities with friends and family is fundamental to our happiness as well as theirs. 

Volunteering

Volunteering can also bring meaning to our short time on the platform of life - especially volunteer activities that involve connecting with others.  Social activities combined with volunteering give an added boost to overall feelings of well being. It can also be a great way to meet people as well as deepen our existing connections. 

Mind Management

Meditate

Though meditation is an internal process, it increases a sense of connectivity. Meditation also promotes a sense of calm, decreases reactivity, regulates emotions, promotes contentment, enhances focus and increases creativity. Studies conducted by Consciousness and Cognition found that meditation also improves cognitive ability, reasoning, memory, and reduces anxiety and depression.

Humanitarian leader Sri Sri Ravi Shankar maintains that “If you can win over your mind, you can win over the whole world”. Effortless techniques such SKY Meditation allow the mind to become more present by removing the stresses of past experiences.

Practice dispassion

Often people think of the yogic term ‘dispassion’ as the opposite of caring or having passion. Actually, dispassion means to fully experience the present moment - a notion similar to that of mindfulness. 

Practicing dispassion doesn’t happen when we're trying to please everyone. As Ariana Huffington notes, “Anytime you do anything in the world; there’s going to be criticism”. Trust your instincts and move forward. 

To be dispassionate, it’s essential to put problems in perspective. Remember that everything is always changing. All situations in life are temporary - including life itself.

Healthy routines

In Vedic culture, there are believed to be three forces in creation: Brahma which creates, Vishnu which maintains, and Shiva which destroys and brings about transformation. The best leaders have developed all three of these skills. However, the importance of maintenance is often overlooked. The benefits of establishing routines for sleep, diet and exercise have long been known. In addition to these, the following are essential to sustain energy levels for the long haul.

Digital detox

Avoid going online right after waking up and a couple hours before bed. Before going to sleep, turn off your phone or put it in another room to create a radiation free zone. Minimize engagement with social media and take a few days off from all devices at least once a year.

Breaks

Take time out to remember why you started your job, company, or project in the first place. If you have to work in the evenings and weekends, set boundaries by limiting the amount of hours you work and have a cut of point in the evenings. 

When possible, take breaks in nature. Nature has a restorative effect and creates a feeling of connectedness with the environment. Studies on the benefits of the Japanese practice of ‘shinrin-yoku’ or ‘forest bathing’ provide evidence that spending time in nature activates the parasympathetic nervous system. Even just 15 minutes of exposure to nature can reduce anxiety and stress. 

Gratitude

The benefits of practicing gratitude include mood elevation and overall happiness. Practicing gratitude can also involve all three keys for work life balance: social connection (when sharing what you’re grateful for), mind management, and healthy routines (when done daily).

You can be productive and happy. Carve out time to connect with others, practice self care, take vacations, set boundaries with work activities, disconnect from social media - these actions will foster better leadership and set a positive example for employees or colleagues who tend to push themselves to the point of burn out. While implementing all of these suggestions at once may not be practical, pick one or two and do what you can. Set a weekly goal for taking care of yourself. After all, companies and jobs come and go but there’s only one you. 

Josette brings over 20+ years of experience in managing teams and program management for international projects as well as led large scale public events globally. She holds a BA in English Literature & Mass Communications from the University of Berkeley and an MS in Education from the University of Southern California. She can be followed on Instagram.