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Writer's pictureLaura Stembridge

How To Balance the Load: Mental Health Strategies for Start-up and Scale-Up Founders

By Laura Stembridge, CEO and Founder Let the InsideOut 

MSc Mental Health and Physical Activity

Founder Fitness

In the high-pressure environment of start-ups and scale-ups, CEOs and leaders often face immense stress. Balancing sales, growth, product development, team management, and investor expectations can be overwhelming. If you're feeling overwhelmed, stressed, or burned out, you're not alone. Here are practical strategies to help manage your mental well-being. Your company needs you at your best - it’s time to prioritise your resilience and mental and physical fitness.


This month has been Mental Health Awareness month and the theme has been movement. Why? Because our physical wellbeing is directly linked to our mental resilience and health. Incorporating regular exercise and moving our bodies for at least 30 minutes daily, eating a balanced diet, and getting adequate sleep can significantly impact our overall health. Exercise, whether it’s a morning run, a sundown yoga session, a round of golf, walking the dog, or a quick HIIT workout, releases endorphins, which are natural mood lifters. Exercise and physical activity reduce cortisol, the body's stress hormone, and can also prompt the release of dopamine. Eating a balanced diet, rich in nutrients, supports brain function and energy levels, while sufficient sleep of 7-9 hours ensures we are well-rested and able to handle daily challenges.


How To Maintain Positive Wellbeing As A Founder

Regular self-assessments are vital for monitoring your mental health. Daily or weekly check-ins can help you identify stressors and adjust your strategies as needed. Consider using journals or apps to track your mood and stress levels, making it easier to spot patterns and take proactive steps to address any issues.


One of the most significant challenges for founders is maintaining a work-life balance. I know, maintaining a work-life balance can seem impossible, but it's something we all need to get better at. The lines between personal and professional lives often blur, leading to prolonged stress and burnout. Setting clear boundaries is essential, though it requires discipline. Define specific times for work and personal activities, and stick to them as firmly as you would a business meeting. Booking gym or fitness classes can help, as it creates a set time for non-work activities. This separation ensures you have time to recharge and engage in activities outside of work.


You don’t always need to be ‘on’. Your team will want you to take breaks too. I always used to feel guilty taking time off until I spoke to our team and they, to my surprise, encouraged me to take time away. Delegation is crucial. Trusting your team with responsibilities lightens your load and fosters a collaborative, supportive work environment. Empowering team members to take on tasks allows them to grow while you focus on strategic decision-making and leadership.


Scheduling vacations or days away from your normal surroundings is another essential

strategy. Taking time away from work to disconnect and rejuvenate can help prevent

burnout, improve overall productivity and promote calm and balance. During these breaks,

do things that bring you joy and relaxation, whether it's reading, getting a vitamin D hit,

hiking, or spending time with loved ones and friends.


Practical Strategies for CEOs and Founders

  1. Structured Daily Routine: Establish a structured daily routine that includes pre-scheduled and distinct blocks of time for self-care, work, and relaxation. Consistency can help create a sense of stability and control.

  2. Time Management Techniques: Use time management techniques such as the Pomodoro Technique, where you do 25-minute stretches of focused work followed by five-minute breaks. Longer breaks, typically 15 to 30 minutes, are taken after four consecutive work intervals.

  3. Mindfulness and Relaxation Techniques: Practice mindfulness and relaxation techniques regularly. Techniques such as progressive muscle relaxation or guided imagery can help reduce stress.

  4. Exercise and Movement: Regular physical activity is a natural mood enhancer, reducing feelings of stress, anxiety, and depression. It also improves sleep quality, boosts self-esteem, and increases overall energy levels. It can enhance resilience and mental clarity.

  5. Relationships and Connections: We are social beings, so make time to surround yourself with people who you feel good being around. Founder life is a lonely journey, so build a network of like-minded people and find your tribe.

  6. Healthy Work Environment: Create a healthy work environment that promotes wellbeing. This can include ergonomic workstations, natural lighting, low noise levels, and a positive company culture that encourages work-life balance.

  7. Professional Development: Invest in professional development opportunities that focus on leadership skills, stress management, and resilience. Continuous learning can enhance your ability to manage stress and lead effectively.


Mindfulness and meditation are powerful tools for reducing stress and improving focus. Taking just a few minutes each day to practice mindfulness can help you stay present and centered. That could be in the form of:

  • Following a guided meditation session

  • Reading a book

  • Listening to music, soundscapes, or even a podcast

  • Going for a walk in nature

  • Painting or drawing

  • Journaling

  • Practicing breathwork

  • Getting a massage

All the above can help develop a greater awareness of your thoughts and emotions, allowing you to manage stress more effectively.


Seeking Professional Support

Engaging with mental health professionals for therapy or coaching can provide invaluable support. Platforms like Let the InsideOut offer tailored support for leaders, combining therapy, coaching, and self-help tools. These services are designed to address the unique challenges faced by us as CEOs and founders, providing us with the tools and strategies needed to manage stress and maintain positive mental well-being.

Peer support is equally important. Connecting with fellow founders and leaders through communities like Boardwave allows you to share experiences and gain support from those who understand the unique pressures of leading a start-up or scale-up. These connections can provide a sense of camaraderie and shared understanding, reducing feelings of isolation. I am personally so thankful to be a part of this fabulous community.


The Role of AI in Founder Mental Health

In recent years, AI tools have emerged as valuable resources for supporting mental health. These tools provide immediate support, making mental health resources more accessible and reducing the stigma associated with seeking help.


AI Tools for Support: AI tools like Remi (our AI mental health coach) can offer real-time assistance, guided meditation, and stress management techniques. Remi uses AI to deliver personalized mental health support through interactions and resources tailored to individual needs. This provides immediate feedback and suggestions, helping founders manage stress in real-time.


Reducing Stigma: AI tools can help reduce the stigma associated with seeking mental health support by providing discreet and confidential assistance. They offer a non-judgmental space for founders to address their mental health needs without fear of judgment or stigma. The anonymity provided can make it easier for individuals to seek help and discuss sensitive topics.


Summary

Balancing the load as a start-up or scale-up founder is not just about managing tasks; it’s about prioritizing mental health and fostering a supportive environment for sustainable success. By implementing practical strategies such as prioritizing self-care, setting clear boundaries, seeking professional support, and leveraging AI tools, founders can maintain their mental well-being and lead their companies more effectively. Remember, taking care of your mental health is a crucial aspect of being an effective leader. Prioritize it just as you would any other critical business strategy.



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