How are you doing in these weeks of the year? Are you feeling strong and full of optimism, or are you feeling drained and disheartened? Perhaps even overwhelmed by everything?
If it’s the latter, that’s a concern—because as a leader, your energy and state of mind influence your employees, customers, suppliers, and everyone you interact with. I want to focus on how we can strengthen our mental immune system and offer some practical tips to help you do so.
The Common Definition: Immune System = Defense System
The body’s immune system is described as a defense mechanism that combats pathogens. According to various sources, such as the Federal Ministry of Education and Research and the Helmholtz Center for Infection Research, the immune system protects the body through mechanical, chemical, and biological mechanisms. Without it, we would be defenseless against viruses and bacteria, leaving us vulnerable to severe infections.
A Broader Definition: Focusing on the “Mental Immune System”
Now, let’s broaden our perspective on the immune system. Consider, as an experiment, the concept of a “mental immune system.” There’s a scientific discipline dedicated to studying this—the field of psychoneuroimmunology (PNI), which examines the interactions between stress, the immune system, and the nervous system.
PNI research shows that:
- Acute stress can temporarily stimulate the immune system.
- Chronic stress can lead to immunodeficiency.
Larger studies have also demonstrated that the occurrence of colds correlates with the intensity of experienced stress. This highlights the importance of mental well-being for our physical health.
4 Tips to Strengthen Your Mental Immune System
In the context of effective self-leadership, it’s crucial to take full responsibility for your health and mental state. This includes finding ways to strengthen your resilience. Here are some tips to boost your mental immune system:
Tip #1: What Can We Learn from This Situation?
Use this question to position yourself and prepare for the future. Sprinkle curiosity into this phase—for yourself and your team. Curiosity helps you look beyond the obvious and navigate uncertainty. Often, new opportunities that were previously invisible will come into view.
Also, celebrate your successes! Despite difficult circumstances, highlight the achievements you’ve made as a team. It’s a powerful reminder of how far you’ve come.
Tip #2: When Low Energy Strikes, Focus on Your Goals and Values
When the feeling of low energy becomes overwhelming, try focusing on your goals and values. Write them down and make them visible:
- What are my goals?
- What strategies do I need to achieve them?
- What are the next steps?
- What can I accomplish in this moment?
- What is within my control?
Start with small steps and realize that you always have some degree of influence over your situation. Cultivating mindfulness in the present moment can help restore a sense of security and replenish your energy reserves.
Tip #3: Treat Yourself with Compassion
We are often our own harshest critics, especially when things don’t go as planned. When feeling down, we tend to use critical language with ourselves—language we’d never use with a close friend.
Self-compassion is essential for maintaining mental well-being. Be patient and kind with yourself, and engage in supportive self-talk. You deserve the same understanding you would offer someone else in a tough situation.
Tip #4: Take Care of Yourself with Light, Movement, and Relaxation
Sunlight plays a vital role in our well-being and specifically for our immune system. So, take time each day to move your body, even if it’s just a walk during lunch. Disconnecting from work and enjoying fresh air can work wonders.
In my book, “Self-Leadership: The Key to Being Productive,” I discuss tools to enhance your effectiveness and satisfaction. It covers topics such as:
- Boosting self-motivation
- A formula for success
- Effective learning strategies
- The social media diet
- Simplifying life
One entire chapter is dedicated to “Strengthening Your Mental Immune System,” providing tested strategies that can benefit you both personally and professionally.
Recommended Reading
BJ Fogg: Tiny Habits: The Small Changes That Change Everything (2019)
Why read it?
This book offers a groundbreaking approach to creating lasting change by starting small. BJ Fogg demonstrates how tiny adjustments in daily routines can lead to significant personal and professional growth. It’s a must-read for anyone looking to build positive habits effortlessly and sustainably.
