Mental health: five tips to stay mentally fit as an entrepreneur

I regularly speak to people who have gone into business to experience more freedom. Freedom in what they do, when they do it and how much they do it. Once started, this often turns out to be a difficult task. As an entrepreneur you are a jack-of-all-trades and many subjects demand your attention. Not surprising then that from a study reveals that 72 percent of entrepreneurs struggle with mental health issues. In this blog, I delve deeper into how you can improve your mental health as an entrepreneur can protect.

When are you mentally fit?

But first things first. What exactly is mental health or mental fitness? Being mentally fit means that you can rely on your memory, concentration and learning ability. In addition, your mental fitness helps you deal with setbacks. Extremely important traits for an entrepreneur, in other words. 

Five tips for good mental health

From recent CBS figures, shows that mental health in our country has never looked as bad as it does now. Not only do 15 percent of the Dutch have mental complaints, but mental health among entrepreneurs has also deteriorated during the coronarisis, according to the Chamber of Commerce survey Entrepreneurship in 2021. 

While it is always advisable to seek the help of a healthcare professional for psychological complaints, these five tips for good mental health can already give you pleasant handles to feel mentally healthier. 

Tip 1: Write down what went well 

How we think about ourselves greatly affects how we feel. So when you think positively about yourself and your abilities, it can contribute to better mental health. Therefore, as an entrepreneur, it is valuable to always carry a (online) notebook with you. In it you can jot down several things, namely;

• What positive things did you experience that day? If you write this down or reread it before you go to sleep, it will have a positive effect on your sleep. Don't be too hard on yourself. It doesn't always have to be about big approved bids. A cup of coffee with a co-worker can already make you feel positive.
• Dwell on things that make you happy or proud. As an entrepreneur, you probably look mainly forward, but you therefore forget to dwell on your development. What went well and what did you struggle with? And also important: what gave you energy? By dwelling on that, you get a better sense of what you are doing.

Tip 2: Start meditating

Meditation is an increasingly popular "tool. But what exactly is it? Those who look it up online encounter the following description:

"Meditation is a form of spiritual practice. Many religions and faiths know meditation in one form or another. In the 20th century, there was renewed interest in meditation and consciousness expansion in the West."

Meditation is all about (mental) stillness. During meditation you try to come to a different state of consciousness, so that you experience peace again. It is important during meditation not to control your thoughts, but to let them go.

Much research has been done on the benefits of meditation between 2000 and 2022. Every year, according to the American Mindfulness Research Association, more than 1,000 studies are added. For example, you read there that you heart by using a mindfulness app shows less stress after only ten days (2021). In addition, research from 2021 has shown that you can manage anxiety by doing online mindfulness exercises. This research was done during the COVID-19 pandemic.

Tip 3: Experience new things

When was the last time you learned something new? It will probably take you a while to remember this. That's too bad, because learning new things is good for your brain. A brain that learns new things makes new connections. Therefore, challenge yourself to learn something new. Do you find it hard to think of what? Then see if you can do something new every week. After all, this stimulates your brain. It doesn't have to be big things. Your brain functions better when it is challenged with something as small as cycling to work via a new route.

Tip 4: Stop fretting

Do you fret every now and then? Nothing to worry about! Yet sometimes fretting takes over from us. For example, some entrepreneurs can't sleep because in bed they are constantly thinking about the amount of work still waiting for them. Worrying can end up having a negative impact on your functioning, and it can even cause physical symptoms in addition to that. People who brood too often can experience stress, anxiety, panic, irritability, gloom and headaches. These complaints, in turn, stimulate fretting, leading you into a vicious circle. Want to stop fretting? Using the five steps below, you can train your brain to fret less;

• Choose one peak moment
• Learn to stop fretting by questioning certain thoughts
• See the difference between things you can and cannot influence
• Interrupt brooding
• Talk to someone about your concerns

In the article Mulling: Why do we do it and how do you stop? Will elaborate on the above steps and why we mull in the first place.

Tip 5: Do what you love

Although this seems like an easy tip, few entrepreneurs get around to doing something fun. Still, it can go a long way to free up time for things you really enjoy. The interpretation? That is entirely up to you! Whether it is a pottery course or a visit to an exhibition: it is up to you. Make sure you put this outing or activity in your calendar and take it just as seriously as a client appointment, for example. You'll soon find that it brings you positive energy! 

Besides working on your mental fitness, do you want to pay attention to your physical health. Here I share 8 practical tips for healthy and fit business.