Mental Health Strategies for Remote Workers

Are you frequently overwhelmed by worries, even about minor things? This could be a sign of anxiety. While anxiety is a common feeling involving unease, worry, or fear - particularly during periods of uncertainty, change, or high-stress situations - if not addressed, it can evolve to be pervasive. Anxiety can make it difficult to focus on our work and impact productivity and well-being. According to a study by Champion Health in the UK, 60% of employees experience some form of anxiety. This statistic is concerning, but what's more troubling is that many people suffer in silence, unaware or unwilling to acknowledge their struggles. Throughout my journey, I've encountered numerous moments where, in retrospect, anxiety was a silent battle for me. Externally, I appeared successful, but I was wrestling with persistent worries and self-doubt internally. Thankfully, with professional help and a supportive personal network, I've learned to manage these challenges better. My experiences have underscored the need to openly discuss anxiety and educate ourselves on coping mechanisms and support options. To get some practical insights and tips on this topic, I reached out to my friend Dana Berri. Dana is a licensed psychologist with expertise in applying Cognitive Behavioral Therapy (CBT) and Acceptance and Commitment Therapy (ACT) techniques. Here are 3 invaluable tips she shared on managing anxiety: 1. Befriend your anxiety and allow it to be: Contrary to the common advice we often hear telling us ‘not to worry’, a positive approach for managing anxiety involves intentionally allowing ourselves to explore these worries and letting the worry run its course. Ask yourself: ↳What am I thinking about right now? ↳On a scale of 1-10, how stressful do I feel? ↳Explore the worst-case and best-case scenarios and their probability. 2. Reframe your thoughts: Once you have identified these negative thoughts, try transforming them into more positive or constructive ones. E.g. ‘I will never be good at this’ to ‘This may be challenging now, but with practice, I can improve my skills over time.’ 3. Lean on problem-solving: Apply a problem-solving approach once you've identified and reframed negative thoughts. 1. Identify the Concern: ‘What's the specific concern that's causing anxiety?’ 2. Ask the Right Questions and focus on what’s helpful rather than what is right or wrong: Instead of dwelling on the worst-case scenario, redirect your focus. E.g. ‘What aspects of this situation are within my control?, is this thought helping me get what I want?’ 3. Set Realistic Goals: E.g. If you're anxious about an upcoming presentation, dedicate specific time to preparation. 4. Consider the Variables: Determine which variables you can influence and take action. E.g. You can’t control your manager’s mood, but you can plan to leave home early to avoid peak traffic. PS: Approach your feelings with kindness and curiosity. Image Credit: 6seconds.org

The Silent Productivity Killer No One Wants to Talk About As we mark Stress Awareness Month, I'm calling out the elephant in the professional room: the toxic dance between #stress and #anxiety that's destroying our potential. Here are three radical ways to reclaim your mental space: ✅ 𝗬𝗼𝘂𝗿 𝗕𝗼𝘂𝗻𝗱𝗮𝗿𝗶𝗲𝘀 𝗔𝗿𝗲 𝗬𝗼𝘂𝗿 𝗦𝘂𝗽𝗲𝗿𝗽𝗼𝘄𝗲𝗿. Constant availability isn't hustle. It's self-destruction. When you protect your time and energy, you're not being difficult - you're managing your anxiety and preserving your mental health. 👉 𝗔𝗰𝘁𝗶𝗼𝗻: Create dedicated focus blocks in your calendar where meetings are off-limits. This is your time for deep, meaningful work that actually moves the needle and provides relief from mounting professional anxieties. ✅ 𝗥𝗲𝗱𝗲𝗳𝗶𝗻𝗲 𝗣𝗿𝗼𝗳𝗲𝘀𝘀𝗶𝗼𝗻𝗮𝗹 𝗪𝗼𝗿𝘁𝗵. Your value isn't measured by how quickly you respond or how many meetings you attend. Anxiety thrives in constant comparison and perpetual performance mode. 👉 𝗔𝗰𝘁𝗶𝗼𝗻: Carve out regular reflection time to review your genuine progress. Disconnect from the noise, challenge your anxious thoughts, and reconnect with your actual goals and achievements. ✅ 𝗦𝘁𝗿𝗲𝘀𝘀 𝗜𝘀 𝗡𝗼𝘁 𝗮 𝗕𝗮𝗱𝗴𝗲 𝗼𝗳 𝗛𝗼𝗻𝗼𝗿. High performance isn't about endurance. It's about sustainable energy and protecting your most valuable resource - your mental clarity and emotional well-being. 👉 𝗔𝗰𝘁𝗶𝗼𝗻: Establish clear boundaries between work and personal time. Create a shutdown ritual that signals the end of your workday, helps quiet anxious thoughts, and allows you to disconnect and recharge truly. -- Burnout does NOT make you stronger. Anxiety does NOT define your worth. They drain your potential. Productivity isn't about doing more. It's about doing what matters while protecting your mental health. Coaching can help; let's chat. | Follow Joshua Miller #StressAwarenessMonth #MentalHealth #ProfessionalGrowth

When was the last time you did an audit of your daily calendar? I absolutely LOVE this illustration from the incredibly talented Liz Fosslien! Her Mood Pyramid, along with the concept of a “calendar audit,” highlights the importance of prioritizing mini-breaks for movement, sunshine, and connection. Research from the American Psychological Association shows that not all breaks are created equally. For example, taking 15 minutes to go for a walk can significantly boost your productivity and energy compared to taking a 15-minute coffee break at your desk. Here are some tips to maximize your "mini-breaks": ✅ Consider the length and timing of your breaks. Shorter, but more frequent breaks, also known as “micro-breaks” are generally better. ✅ Change your break location, get outside. Stretch at a desk versus get outside for a walk? The latter has a higher recharging potential. ✅ Include exercise and physical movement in your break. Exercise is great for boosting our energy, but the benefits are short-lived. It’s actually better to have more mini-exercise sessions over the course of the day. ✅ Take a break by socializing. Spending time chatting with colleagues or a friend discussing a topic unrelated to work can help break your thought process and re-energize you. ✅ Take a break with a furry friend. Break time with a dog has been shown to reduce cortisol levels. Spending time with pets can boost our psychological wellbeing, which in turn boosts our productivity levels. 

Strategic sellers are the elite “mental athletes” of the business world. Yet, every day I encounter sellers treating their greatest asset like trash. Garbage in, garbage out. There’s a better way, and it doesn’t have to be overly time consuming or complex: Carve out a block for just one of these, and you’ll feel better. Incorporate all of them, and you’ll achieve things you never thought possible. ~~~ Fill your mind: READ ↳ Reading can reduce stress levels by up to 68%. ↳ Start your day with reading just 1 chapter to warm up your cognitive “muscles.” Clear your mind: WRITE ↳ Expressive writing can reduce intrusive thoughts and stress, creating more mental bandwidth for creativity. ↳ Spend 5 minutes at the end of each day writing down unresolved thoughts or lingering worries. Expand your mind: WALK ↳ Walking can boost creative output by up to 60%. ↳ Take a 10-minute walk during breaks or between meetings to refresh your mind and encourage new ideas to flow. Ease your mind: DELETE ↳ Limiting social media usage can significantly lower symptoms of anxiety and depression. ↳ Remove at least 1 social media app or unsubscribe from negative news feeds for 2 weeks and note the difference in your stress and focus levels. Restore your mind: REST ↳ Insufficient sleep can lead to a 40% reduction in cognitive performance, impairing decision-making and focus. ↳ Aim for 7–8 hours of quality sleep. Use a wind-down routine—no screens, dim lights, relaxing music—to help you enter deep, restorative rest. Focus your mind: MEDITATE ↳ Just 8 weeks of consistent meditation increases gray matter density in the hippocampus (critical for learning and memory). ↳ Practice a simple mindfulness session—close your eyes, focus on your breath for 10 minutes, and allow mental chatter to settle. Challenge your mind: LEARN ↳ Ongoing mental stimulation, such as learning new skills, is correlated with a lower risk of cognitive decline. ↳ Dedicate 25 minutes a day to developing a new skill or topic relevant to your growth—an online course, learning new software, experimenting with AI prompts. Sharpen your mind: PRACTICE ↳ Consistent, focused training can substantially improve performance in both mental and physical tasks. ↳ Break down a complex skill (like public speaking or learning a new language) into smaller components. Practice each component daily with measurable feedback to track progress. Nourish your mind: EAT CLEAN ↳ A Mediterranean diet can improve cognitive function and memory retention among participants. ↳ Swap processed snacks for whole foods—fruits, vegetables, nuts, and lean proteins—to maintain steady energy levels and clearer thinking. Strengthen your mind: EXERCISE ↳ Regular physical activity can enhance executive function and overall cognitive health. ↳ Incorporate at least 30 minutes of moderate exercise (running, cycling, or a strength workout) 4 times a week to bolster mental stamina. 🐝

This Week, Try This: Hold Space for Calm, Connection, and Grounding Start with Yourself: Before engaging in tough conversations, take a few moments to center yourself. Try a couple of deep breaths, notice your feelings, and find your grounding. You can only bring others calm when you’re first grounded in yourself. 1. Pause Before You Speak Before jumping in, pause and consider: what could ground us here? It’s easy to get swept up in the need to be heard, but sometimes, the most powerful thing we can do is listen. A quick pause can change the tone of a conversation, creating room for trust and connection. This small practice can turn reactive moments into opportunities for grounding. Research from Gallup shows high-trust environments reduce burnout and improve decision-making—often starting with a purposeful moment of listening. (https://lnkd.in/ex4ig64B) 2. Gather to Regain Connection Everyone handles stress differently: some engage intensely, some pull back, and others hold on by a thread. When emotions run high, gather your team for a quick and restorative check-in to remember what grounds you. Shared practices, like a few deep breaths or talking about what motivates you about the future, can calm nerves, reset and refocus when things feel chaotic. 3. Set Boundaries That Ground You In tough times, pulling back or limiting engagement isn’t just okay—it’s essential. Boundaries help us stay grounded, effective, and calm, especially when emotions run high. Further, setting boundaries with curiosity can help us see frustration as a cue to turn up the dignity and respect—for ourselves and others. Leaders and Managers: Showing up is the job, especially when things feel unsteady. Burned-out team members, pushy clients, and relentless deadlines amid rising tensions call for a steady, open approach. And here’s a bonus: talking about the future with hope and optimism isn’t just nice—it’s a mental health booster! So go ahead and bring a bit of future thinking into your next team chat. Setting a calm tone helps us feel grounded and ready to move forward. This week, ask yourself: Am I entering each conversation with a clear mind? Am I creating space to listen, even when it’s tough? Will my words calm, connect, and refocus us? We can bring calm, connection, and grounding into our workplaces, communities, and ourselves, even when we disagree. We can create spaces that sustain us, not drain us. Remember: Regardless of the outcome, it’s up to us to build the future we deserve—one connection at a time. #electionreflections #grounding #wellbeing #leadership #management #futureofwork #daisyaugerdominguez

Time is what we want most, but what we use worst. Years ago, I thought time management was: ↳ Making to-do lists, ↳ Planning everything on a schedule, ↳ And still not getting everything done. But I learned the hard way: It’s not about doing more, it’s about doing it right. Here are 12 game-changing strategies: (that truly transformed my productivity) 1/ Anti-To-Do List: Track what not to do (low-value tasks or habits that waste time). 2/ The Rule of Three: Instead of endless task lists, set just 3 key priorities per day. 3/ Time-Stamped Planning: Estimate time for each task, so your schedule isn’t just a wish list. 4/ Switching Tax Awareness: Switching between tasks can cost up to 40% of your productivity—minimize it. 5/ Waiting Time Hack: Use waiting in line or commuting for micro-tasks (replying to emails or listening to audiobooks). 6/ 90-Min Deep Work Cycle: Your brain works best in 90-minute focus sprints followed by breaks. 7/ Day Theming: Assign specific tasks to certain days (e.g., Mondays for planning, Fridays for networking). 8/ Set Hard Stops: Decide when work must end to prevent overworking and force efficiency. 9/ Productive Boredom: Allow quiet time for creative thinking (no phone, no music). 10/ Just Start Rule: When procrastinating, commit to just 2 minutes of a task—momentum usually follows. 11/ Multiplier Tasks: Some tasks (automating a workflow or hiring the right person) save you time forever. 12/ Manage Energy, Not Just Time: Track when you’re naturally most focused and schedule deep work. Time is the only resource you can’t get back. Manage it wisely. ♻️ Share this with your network. ☝️ For more valuable insights, follow me, Victoria Repa.

Don't just stack Skills, stack Habits too. Your energy and focus pay the price. Burnout isn’t inevitable. Small changes compound into life-changing results. Steal these science-backed daily upgrades: 1. Prioritize Sleep (7-9 Hours) → Poor sleep destroys focus and weakens immunity. → Fix: Set a non-negotiable bedtime + blackout curtains. 2. Hydrate First Thing in the Morning → Dehydration fuels fatigue and midday cravings. → Fix: Drink water before coffee + carry a bottle. 3. Walk Daily (No Excuses) → Sitting all day accelerates muscle loss and stress. → Fix: 10-minute post-meal walks or walking meetings. 4. Eat the Rainbow → Beige diets lack antioxidants and gut-friendly fiber. → Fix: Add one colorful veggie/fruit per meal. 5. Practice Mindful Eating → Scrolling while eating leads to overeating and bloating. → Fix: Eat one screen-free meal daily. Chew slowly. 6. Strength Train 2-3x/Week → Muscle loss starts at 30, increasing injury risk. → Fix: Bodyweight exercises or resistance bands for 15 mins. 7. Digital Sunset (1 Hour Before Bed) → Screens disrupt melatonin and fragment sleep cycles. → Fix: Swap scrolling for reading or journaling. 8. Practice Gratitude Daily → Negativity bias fuels chronic stress and dissatisfaction. → Fix: Write 3 gratitudes every morning in 2 minutes. 9. Breathe Deeply (Diaphragmatic Breathing) → Shallow breathing spikes anxiety and drains energy. → Fix: Inhale 4 seconds, exhale 6 seconds (3x/day). 10. Learn to Say “No” → Overcommitting breeds burnout and resentment. → Fix: “I’d love to, but I’m prioritizing X right now.” Your health is your greatest career asset. Start with one habit today. Small steps, massive ROI. ♻️ Repost to help your network. Follow me for no-fluff wellness tactics.

I suffered panic attacks for years. Constantly doubting myself. Overthinking everything. Ruined relationships. But you know what I learned? The only person who can save you is yourself. 7 habits you MUST have to defeat anxiety: -- 1. Focus only on what you can control This is the foundation of everything. You can't control market crashes. You can't control getting laid off. You can't control emergencies. But you CAN control your daily habits, your systems, and your response to challenges. -- 2. Build systems that eliminate daily decisions When you're anxious… Every small choice feels overwhelming. That’s exactly why I created SOPs for everything in my home cleaning business. Less decisions = Less panic spirals More automation = More freedom -- 3. Exercise like your life depends on it (because it does) I used to think working out was optional. Then I realized panic attacks were hindering my overall decision-making skills. Started hitting the gym daily. & the endorphins don't just make you feel good, they literally rewire your brain. -- 4. Write down your anxious thoughts Journaling is an essential tool for business. When I was scaling to $40k/month… I'd write down every worry. Of course, half of them were imaginary, but I turned the real ones in action items. -- 5. Protect your sleep like it's your most valuable asset Poor sleep makes anxiety 10x worse. I learned this the hard way. • No food after 8pm • Set a consistent bedtime • No screens 1 hour before bed -- 6. Practice box breathing during stressful moments Here’s how you do it: → Inhale for 4 counts → Hold for 4 → Exhale for 4 → Hold for 4 Repeat that, and you will literally calm your nervous system in real time. -- 7. Eat real food & stay hydrated Your brain needs fuel to function properly. I used to literally survive on coffee alone, but now I prioritize my food and water. The difference it will make in your mental (and physical) performance is unreal. -- Here's the truth: I spent years thinking anxiety was my weakness. Turns out it was just my body telling me I was living the wrong life. If you got something from this post and want to see more content like this… Give me a follow 🤝

𝗘𝗺𝗮𝗶𝗹 𝗖𝗹𝗮𝗿𝗶𝘁𝘆 = 𝗧𝗲𝗮𝗺 𝗖𝗹𝗮𝗿𝗶𝘁𝘆 (𝗘𝘀𝗽𝗲𝗰𝗶𝗮𝗹𝗹𝘆 𝗶𝗻 𝗥𝗲𝗺𝗼𝘁𝗲 𝗧𝗲𝗮𝗺𝘀) “I thought the message was clear.” But then I’d get: • 3 follow-up emails. • 2 missed deadlines. • And 1 frustrated teammate. If you’ve ever led a remote team, you know: 📧 Miscommunication isn't about laziness— It’s about ambiguity. 𝗔𝗻𝗱 𝗲𝗺𝗮𝗶𝗹 𝗶𝘀 𝗼𝗳𝘁𝗲𝗻 𝘁𝗵𝗲 𝘀𝗶𝗹𝗲𝗻𝘁 𝗰𝘂𝗹𝗽𝗿𝗶𝘁. Over the years of coaching executives, here’s what I’ve noticed: The best leaders don’t just send messages. They design communication for clarity, structure, and emotional connection. 𝗛𝗲𝗿𝗲’𝘀 𝗵𝗼𝘄 𝘁𝗼 𝗱𝗼 𝗶𝘁 👇 (I broke it down in the infographic attached.) 🔎 𝟯 𝗦𝗺𝗮𝗹𝗹 𝗦𝗵𝗶𝗳𝘁𝘀 𝗧𝗵𝗮𝘁 𝗣𝗿𝗲𝘃𝗲𝗻𝘁 𝗕𝗶𝗴 𝗥𝗲𝗺𝗼𝘁𝗲 𝗠𝗶𝘀𝗰𝗼𝗺𝗺𝘂𝗻𝗶𝗰𝗮𝘁𝗶𝗼𝗻𝘀: 💡 𝟭. 𝗖𝗹𝗮𝗿𝗶𝘁𝘆 – 𝗖𝗹𝗲𝗮𝗿 𝘀𝘂𝗯𝗷𝗲𝗰𝘁 𝗹𝗶𝗻𝗲𝘀 → 𝗦𝘁𝗼𝗽 𝘂𝘀𝗶𝗻𝗴: “Quick update” or “Touching base” → 𝗦𝘁𝗮𝗿𝘁 𝘂𝘀𝗶𝗻𝗴: “Client Feedback Needed by EOD” or “Budget Review: Final Draft Approval” 💡 𝟮. 𝗦𝘁𝗿𝘂𝗰𝘁𝘂𝗿𝗲 – 𝗢𝗿𝗴𝗮𝗻𝗶𝘇𝗲𝗱 𝗺𝗲𝘀𝘀𝗮𝗴𝗲 𝗯𝗼𝗱𝘆 → Use bullet points, bold key dates, and keep paragraphs short → Structure builds speed—especially for teams juggling multiple threads 💡 𝟯. 𝗖𝗼𝗻𝗻𝗲𝗰𝘁𝗶𝗼𝗻 – 𝗥𝗶𝗴𝗵𝘁 𝘁𝗼𝗻𝗲 𝗮𝗻𝗱 𝗰𝗼𝗻𝘁𝗲𝘅𝘁 → Add warmth and context: “𝘏𝘰𝘱𝘦 𝘺𝘰𝘶’𝘳𝘦 𝘸𝘦𝘭𝘭” + “𝘈𝘴 𝘥𝘪𝘴𝘤𝘶𝘴𝘴𝘦𝘥 𝘪𝘯 𝘭𝘢𝘴𝘵 𝘸𝘦𝘦𝘬’𝘴 𝘴𝘺𝘯𝘤…” → It’s not fluff—it’s trust-building. 📊 𝗧𝗵𝗲 𝗿𝗲𝘀𝘂𝗹𝘁? ✅ Fewer back-and-forths ✅ Faster decisions ✅ A team that feels informed, respected, and aligned 👋 If you’re leading a remote or hybrid team, and you're tired of the fog that comes with virtual communication… This is where real leadership shows up—not in more emails, but better ones. — 🧠 𝗪𝗮𝗻𝘁 𝘁𝗼 𝗴𝗼 𝗱𝗲𝗲𝗽𝗲𝗿? Subscribe to my free newsletter and get the full DNA of Influence™ framework— A proven system to boost executive presence, influence, and clarity in any room (or Zoom). 🔗 [Link In The Comment Section] #leadership #peakimpactmentorship  #communication #remotework #dnaofinfluence #emailtips