5 Easy Mental Health Tips As You Work Towards Your Goals

Mental health & mental well being can be overlooked so often, especially when you're focused on achieving goals & setting up a business. But in fact it's during these times that taking care of you & your mental health is super important.

As well as coaching & teaching I'm also an experienced therapist. I've been working with clients since January 2018 & throughout that time I've learned so much about the impact that mental health can have upon a person entire life.

As someone with personal experience of mental health issues, it's a topic close to my heart & this article aims to explore some of the things you can do to improve your mental well being as you continue to work towards those goals of yours!

*Affiliate Disclosure: Some links in this post may contain affiliate links. If you purchase something via the link, I may receive a small commission. This doesn't affect the price you pay.

If you have any questions, reach out for a chat [email protected] or check out my other blogs

This topic is really important to me, so please always feel welcome to reach out for a chat if it resonates [email protected] or leave a comment below

Why is burnout & poor mental health such a common problem?

If you're an ambitious person, an entrepreneur or high achieving professional, burnout & poor mental health can be a real risk. Why? It's usually because we're so focused on achieving that goal that any form of self care – sleeping, nutrition, time off – becomes very low on your list of priorities.

If you're neurodivergent, an introvert or low energy (from chronic illness or mental health struggles), this can be even more of a risk simply because we need to be taking extra care of ourselves – not less!

I remember when I was working on my dissertation for my Masters Degree. I'm an all-or-nothing kind of person, I am either ALL in where I focus on only that one thing, or nothing gets done at all. A pretty common trait for neurodivergent folks!

As a result though I completed my dissertation months ahead of time – honestly nobody was more shocked that I was…

For me, this way of working is also tied in with managing invisible illness (ME/CFS). When I have energy I make sure I use it – usually leading to the boom / bust cycle. This along with the way my brain works makes it too easy to burn out in a matter of days.

If you're reading this & nodding along, I'm sure you've been in the same position where you're working like crazy on something & everything else is dropped – family, housework & the basic self care of eating well & getting enough sleep; and ultimately, your mental health suffers.

I wanted to write this blog to help others who may find themselves working in this way so that you can have some tools in your toolbox for continuing to make progress without compromising your health & wellbeing.

When we stop looking after ourselves, it's not just our physical health that suffers, our mental health is also put at risk. Mental health is closely tied in with physical wellbeing, how much sleep we have & how balanced our lives are.

If you're experienced mental health issues, it's even more important that you continue to take good care of yourself so that you get to see those results you're working so hard towards!

Mental Health Tip 1: Sort Your Sleep!

Okay so as a recovering insomniac I cannot express how important getting enough sleep is. I feel like a nagging mother when I talk about this, but honestly, coming from someone who never slept more than 3-4 hours for several years; the difference proper rest makes is indescribable.

How to do this when you're buzzing with information, learning & you're in that wonderful state of flow with your work?

You commit to a switch off time – non negotiable. Even if you've committed in the short term to work 10+ hours on this project, there absolutely still needs to be a cut off if it's lasting more than a day or two.

If you're not up against a deadline, ask yourself what difference an extra day or week will make to the overall goal?

As you go to bed, do all the things to help you relax as quickly as possible. Limiting phone / screen time. Taking a hot shower or bath, having time to unwind before you jump into bed.

If your mind is anything like mind (relentless ?), get yourself a nice notebook or journal that you keep beside your bed. This is for when ideas pop into your head (like they love to do when you're drifting off).

Instead of having to get up & find your phone or fire up your desktop, you can scribble some notes, put it away & get back to relaxing!

Another trick I learnt was to do a debrief in my mind before I totally relaxed. This can be done before you even get into bed, but I would lie there, then run through a few things I had completed, praised myself & briefly talked through in my mind some of the things I would focus on the following day.

I honestly cannot explain how effective this was for me. it was like it was a cue for my brain & within minutes I'd drift off & not wake at 2am hyper-focused on everything I needed to get done that day. It was like a brain dump without writing it down!

Mental Health Tip 2: Take A Break

You can go one better with this & plan breaks in as you sort your weekly plans so that they are plugged into your calendar & blocked off as ‘busy'.

Depending on the project you're working on, your client list etc. it can get pretty hectic very quickly. Ensuring that these times are protected will help you do what you need to do – recharge!

Your brain cannot focus for hours & hours on end without a break & still be as functional & efficient as it is at the start of your day.

Recharging your mind & your body helps with your performance, focus, energy levels & your mindset.

If you can, use the time to get outdoors, take a walk or connect with others. Filling your cup brings contentment which supports positive mental wellbeing.

Mental Health Tip 3: Habits & Routines

Developing & nurturing habits & routines can be another effective tool. It promotes mental health through giving you structure, taking the worry or uncertainty out of situations & a feeling of being in control of things not related to the work you're doing.

Letting things slide in your personal life – your home, yourself etc. is really easy to do when you're working so hard, and having these habits & routines in place will help you hold those boundaries, take those breaks & get into a health sleep routine.

As with taking regular breaks, adding the start & end of day, your breaks throughout the day into your schedule helps you maintain this without needing to think too much about it.

Overwhelm can be a real risk when you're flat out working on something, so removing the need to make even more decisions is a winner!

Think about what daily or weekly habits or routines you can add in to help you stay on top of things & ensure that you're having enough downtime. Some like a morning routine – journaling / exercise / reading / a cup of coffee in the quiet before anyone else gets up!

Again in the evenings, having clear wind down routines so that you can teach your mind to switch off can help maintain positive mental health as you're getting to have time for you in amongst all of the work you're doing. It's also great for improving sleep as well.

Mental Health Tip 4: Connect With Others

I never underestimate the power than connecting with others can have. I'm an introvert & find interacting too much exhausting, but when you work alone in the type of profession I'm in (therapist & coach); being able to talk to someone without that professional hat on is essential.

If you're a people person & someone who is energised by others, make this a priority in your self care plans. When you eat, sleep & breathe your work, it's very easy to lose who you are.

You're constantly on the go, your mind is forever full & you're probably absorbing more information than most every day as you navigate all of the things that come with being an entrepreneur in the online world.

If you feel like things are getting on top of you, or that you're finding it more difficult to cope, reach out to someone who you know understands you & the situation you're in. If you're in therapy, be sure to discuss with them how you're feeling.

Sometimes we need to be able to share with other professionals who understand the hecticness of being an entrepreneur / therapist / coach. Just as connecting with friends away from your work is important, this is too.

For my therapy work I have monthly supervision where I get to discuss my work & any concerns. Due to the nature of confidentiality as therapists, this is invaluable. If you're a coach, it may be good to find an accountability buddy, business bestie – just someone who does understand the nuances of running a business like yours.

Mental Health Tip 5: Check In With Yourself Often

Okay so this may sound obvious, but like I said in the beginning, we're often plopped right on the bottom when we're hyper focused on our work!

If you've lived with mental health issues like anxiety for a while, you'll probably have a good idea of the signs that start to crop up when things aren't going so well.

But to avoid getting to the point where you're already feeling the impact, let's make a pact to be more frequent this is & commit to checking in with yourself every day.

Perhaps for one of the habits you're introducing, you could start to take time out of your day to meditate, have a moment of quiet, take a walk or write in a journal.

Whatever your preferred way is, take the time to be present in the moment, to check in with yourself, to take those deep breaths & calm any worries or concerns you may have.

If you're racing at 100mph all day every day, the likelihood is you're either going to be exhausted or stressed out. Finding time to pause for a moment, to breathe & quieten your mind can be so calming & helps you to keep on top of how you're feeling each day.

Taking the time to support your mental health as you're busy working towards your goals not only promotes mental wellbeing, but it can help with your productivity, motivation & focus.

Think of yourself like a phone that needs to be recharged in order to keep working, or a car that needs fuel.

I totally understand how difficult it can be at times to take breaks & focus on you, but it's essential if you want to stay health, happy & able to see your project to the end.

Your mental health is important, so taking time for yourself is something that needs to be prioritised as much as those action taking tasks in your planner!

How Will You Prioritise Your Mental Health?

• Focus on sleep & nutrition
• Take time off from your work
• Introduce some habits & routines to promote mental health & wellbeing
• Connect with others
• Take time to quieten the busyness – be aware of any signs of stress or anxiety

I'd love to know how you plan to take care of yourself, either leave a comment below or email me your thoughts – [email protected]

Final Thoughts…

I do get how difficult it can be to juggle everything, and nine times out of ten the one thing that slides is self care.

Self care doesn't have to be big or flashy, some of the things I've discussed in here can go a long way in ensuring that your work doesn't seep into every single aspect of your life.

It's really easy to get swayed when you're in the online world by the progress & successes of others. Be sure that it's not comparison or ‘shoulds' that are driving this need to work all hours.

Your situation is unique to you & comparing with others who may be further down the line than you, or who may be able to outsource some of their work, just adds to the feeling of pressure.

Remember, this is your business & your goals. By focusing on your own progress, taking care of yourself & having the right support in place, you will achieve your goals without compromising your mental health along the way!

Tools, Resources & Support

Each post I add my favourite tools and resources, so here are some more just for you!

Sunsama – A brilliant task management that is perfect for busy and neurodiverse minds who easily find themselves overwhelmed and distracted. grab a free 2 week trial and free month!

Thought-Shifting Mini Journal – CBT-Based Thought Shifting Activities + mini journal with prompts

Canva Pro – Upgrade your content design with Canva Pro. Explore the enhanced features available in Pro. Grab your free trial here.

Etsy – Are you ready to create your own online store? Etsy is a brilliant shopping platform that's used by millions. Setting up your store is simple, and when you sign up with this link we both get 40 free listings!

Pinterest Guide – If you're looking to get into Pinterest, I highly recommend Amy's free guide and Pinterest course. It's up-to-date for 2024 & she also has a brilliant course for only $67 that's updated frequently. (I have a 50% discount on the course using this link SEO and the code RANK)

Your Growth System – This all-in-one system for service providers / coaches / therapists / VA's etc. is a perfect way to save time & energy. Improve your productivity and beat procrastination by having everything you need to run your business in one place!

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Meet Lynsey

Hey there! I'm Lynsey, a counsellor, coach and mentor for women who want to create change, but are feeling lost, uncertain and exhausted. With over 6 years’ experience of training, running businesses, and over a decade as a tutor and adult trainer, I've learned the value of a gentle and intentional approach to work and life that energises you without draining all of your energy.

I've lived with ME/CFS since 2011, and since then re-trained as a counsellor, and achieved a distinction for my Masters in Counselling and Psychotherapy Practice; all while running 4 businesses!

How? Improving your mindset, finding acceptance in yourself, and developing a gentle, but solution-focused approach to achieving goals is key. Knowing that it's not about how fast you move, but finding your own pace and trusting that you can achieve your goals in your own way, one step at a time.

If you'd like to know more about working with me, you can email [email protected] or find me on socials (links in the menu)

Have you seen my online store Quietly Conquer – Find DFY templates, downloads & more!