June 26, 2025 • 22 mins
Balancing mental health and work isn’t just challenging—it can be exhausting, isolating, and at times, overwhelming. After more than 20 years of navigating that reality, I’ve learned a lot—mostly through trial, error, and resilience. In this episode, I’m opening up about what that journey has looked like and sharing the strategies that have helped me create a healthier, more sustainable way to show up at work including how to overcome those Sunday Night blues.
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Episode Transcript
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Speaker 1 (00:19):
Welcome to my Mental health Breakdown podcast.
Speaker 2 (00:24):
My name is Frank. Welcome on INN.
Speaker 1 (00:26):
I appreciate you joining me this week for episode number
three on season two, and today's episode is around navigating
mental health challenges at work. Because you know, unless we've
won that lottery or unless we have, you know, came
(00:50):
into some money, we all have to work.
Speaker 2 (00:52):
We all have to work. It's just how it is.
We all have to work. So and stop right.
Speaker 1 (01:00):
What I mean by that is you're working, you have
mental health issues and it's not like your mental health goes. Hey,
I'll take a break while you're at work or while
you're working. So I've learned some tips and tricks that
I will share today about some things that I have
done that it helps me get through some of those
mental health struggles. So I appreciate you joining me. And
(01:24):
let's take this and get started, shall we shall we
get started, We'll turn down the music here and we'll
we'll get going. But I think one of my biggest
things that I experience all the time is being anxious
before meetings, especially those meetings that I have to run.
(01:46):
Also being anxious when you have to deal with certain
people because sometimes different personalities could smark some you know,
unwarranted or unwanted feelings, whether it's anxiety or just you know, overwhelmedness,
like those types of things. And I've learned because I've
been in business for over twenty years and I've been
(02:09):
through some really shitty companies, really shitty companies. I've been through,
uh yeah, some shitty companies with some shitty people.
Speaker 2 (02:19):
I could say right.
Speaker 1 (02:21):
Now, though, I'm in a very very very good company.
A lot of great people in the company that I
work with. I have a great team that I'm on,
I have great a great manager. So it's a lot
better situation. And sometimes when you have those situations, things
could be a lot easier. Right, You're not you're not
(02:43):
overly stressed.
Speaker 2 (02:44):
You're not you know, you're.
Speaker 1 (02:46):
Not feeling too overwhelmed and like job, So there are
moments so where it's still stressful.
Speaker 2 (02:56):
There are still.
Speaker 1 (02:57):
Moments where it is very overwhelming. So it's not like
the tips and tricks that I learned, you know a
few years ago, I don't apply anymore because I'm in
this awesome job. They do apply because there are moments
when things happen, and at any company, you're gonna have
good days. You're gonna have bad days, you're gonna have
in between days, right, So it's just really kind of
(03:19):
deal with that. So the one thing that I always
tell myself, especially when we have those moments of anxiety,
either before a meeting or maybe it's with certain people,
I always tell myself a positive information and I always say,
you deserve to be here, you are talented, you deserve
(03:40):
to be here, you are talented, or something too along
those lines, maybe like you know you deserve to be
here and you know you've worked hard to.
Speaker 2 (03:49):
Be here or something.
Speaker 1 (03:50):
So I mix it up every so often, but it's
really to set the mind and say, hey, hey, everybody's equal.
Everybody's equal, and I really mean this soon no matter
whatever job you're in, and I know that you may
think like, well, I'm in this position and there's a
CEO or at the end of the day, everybody's equal.
(04:13):
We're all humans. At the end of the day, we're
all people, all right, We're all trying to make a paycheck,
so we can, you know, go on a fun vacation.
You know, I'm trying to think about those bills. Put
those bills aside right now, think about the fun stuff.
Like vacation, and yeah, so it's it's you know, it's
you know, in transparency. Even though it's a great job,
(04:35):
there are some days where I still do get nervous.
A lot of days I don't anymore. And two, you
gotta always think in this kind of sense that not everybody.
Speaker 2 (04:45):
Is out to get you, uh.
Speaker 1 (04:48):
And not everybody's an asshole. Now, there are some assholes.
There are some assholes, but you can't let those people
walk all over you, Okay. In any job, there are
some people that you're like.
Speaker 2 (05:03):
Irol, right, irol.
Speaker 1 (05:08):
Now, there are some days, you know, you may feel
overwhelmed at your job. You may feel overwhelmed the position
I'm in. Like I said, it's a great job, but
there are moments where there's a lot of projects that
are coming in. You're trying to balance that, you're trying
to balance a few other things, and everything's coming in
every different direction. And of course you know somebody that
has ADHD when you are overwhelmed. The number one thing
(05:31):
that my body does, and I'm guessing a lot of
people too, is your body shuts down. Right, you are
feeling way too overwhelmed, and you're looking at your task
lists you're looking at your goals and you're like, I
am never going to hit those, and I don't want
to hit those because I don't want to do this.
And of course that's a reaction, right, everybody has that reaction.
(05:55):
But then you think to yourself, well, I got to
pay those bills. Sorry, bills come back into the picture.
I really got to get this project going. I really gotta,
you know, I want to. We're booking a trip to
uh I don't know, great will of Fladge.
Speaker 2 (06:06):
So we bet we we gotta work.
Speaker 1 (06:08):
We gotta get these projects done. So the one thing
I've learned is I like to plan out my day
and I'd like to do this.
Speaker 2 (06:15):
I you know, it's.
Speaker 1 (06:16):
It's it works.
Speaker 2 (06:18):
It works okay at home, and it works okay at
the office.
Speaker 1 (06:20):
So it's not like one thing like you know. Of course,
if I'm working at home, things are a little bit
we'll say smoother. And the reason being is I'm not
traveling to the office, you know, it's it's just me
at home, the doors closed, I'm working away, like so
I usually have some more time to like even out
the day. I like to plan out the day. I
like to figure out what I want to accomplish for
(06:42):
the day. I want to see what goals I can reach.
And yeah it work too. I do that as well.
And I always like to do with a cup of coffee.
A cup of coffee. Have a cup of coffee, you
drink the coffee. I don't know, I feel I feel
cool with a cup of coffee. I don't know what
it is. But whatever whatever makes you happy. Maybe maybe
it's a dag coke or you know, you can't drink
on the job now, folks, okay, but whatever makes you
(07:05):
happy to you know, get your day in order. And
it makes me feel good about my day in order.
But the one tip that I want to teach is
plan out your day, but plan it again, okay, because
there's going to come a point, you know, especially with me,
that my brain when it's overwhelming and overworked, and I
do start out really good and I get a lot
(07:26):
of stuff done and I'm moving in the right traction,
and then you hit a roadblock.
Speaker 2 (07:30):
Right.
Speaker 1 (07:30):
Sometimes it's the roadblock if you just tired. Sometimes it's
an email came in.
Speaker 2 (07:35):
With an urgency request.
Speaker 1 (07:37):
So all the goals you had and all those things
need to put put pause because you need to work
on that urgent or urgent message. You got to work
on it right. So it's always about replanning right, get yourself.
If you feel like you're felling off the track, yourself
back on the track. So you know it take a
half hour maybe time. This time it is two o'clock
in the afternoon, You're going to go for that afternoon
cup of coffee and sit and say, Okay, this is
(07:59):
what I'm going to finish out for the day. This
is what I'm gonna finish out for tomorrow, and I'll
just plan it out. So I always am replanning and rescheduling,
and after I kind of get to you know, sit
down and to relook things over. If I'm feeling like
I'm not meeting things. Usually I would say nine out
of ten times makes me feel really good and gets
(08:19):
me back headed in that you know, right right direction.
I like to focus on kind of two different buckets
of working, and this all depends on your career. I'm
in marketing, so my two different buckets of working is
I like to work on the harder stuff in the morning,
and then I like to work on the creative, fun
(08:39):
stuff in the afternoon. So if there's a project that
you were working on in the morning that may take
up some more of that brain bandwidth and more of
that time, and you know that, Okay, I gotta, I gotta,
I gotta finish this because it's just it's either due,
it's not a deadline. I just really like to focus
(09:01):
on getting that out of the way because if you
get that out of the way, too, then you're gonna
feel really good. And that's ring your door fens are
really gonna spark up, and you might get done all
your work and your whole task list in one day
because you're so excited to go through. And then, like
I said, I like do something creative in the afternoon.
Creative in the afternoon, you know, whether it's if I
(09:23):
have to, you know, get a layout of something or whatnot.
So I like to do that part.
Speaker 2 (09:27):
And then about three o'clock, the brain is totally gone, right,
it's totally out there no more.
Speaker 1 (09:34):
You have about an hour and a half to two
hours left of the day. And at that point, usually
it's my that's usually when I have my second cup
of coffee and I will either check emails and sometimes
and I'll be honest, and you know, sometimes you can't
even like have the like the energy at that point
to send an email, right, You're like, so I just
(09:54):
make note I need email this person this person tomorrow
and just you know, keep on refreshing. Uh. The one
thing I've learned is every few weeks, I like to refresh.
Whether it is uh, you know, adding something to my desk,
whether it is you know, changing up and splurging on
(10:15):
a new monitor, whether it's uh, you know, uh changing
up a task list like I like to use Microsoft
to Dos.
Speaker 2 (10:23):
But if there's another.
Speaker 1 (10:24):
Thing, So, just refreshing gives you the kind of that
refreshed outlook, gives you that refreshed feeling, and from there
you kind of are able to you know, put things
back into perspective. You get to you know, re spark everything.
And yeah, and then another big thing is take mental
health days when you need it. And I don't know
what your your company's policies are or wherever you work,
(10:46):
but really you gotta you've gotta take care of yourself first.
If you are in a situation where maybe your job
is overly stressful, but you are in a situation where
you can just say, you know what, I'm gonna quit
my two weeks in to find something new. If you're
in that situation, you know, do what's best for you.
If that's going to help alleviate stress and those types
(11:08):
of things, definitely definitely do it whatever whatever you need
to make yourself happy, all right. And also remember it
is just a job or a career at the end
of the day, all right. Most people are not, you know,
looking to solve global warming and they're not looking to,
(11:33):
you know, perform open hour surgery. Now some of that
are in those situations that's probably a different story because
there's a lot of stresses and even more stresses. But
the point I'm trying to make is you're not saving
the world here, okay, so really do not stress out.
And with that too, maybe share what you're feeling if
(11:54):
you are having a rough day or a rough patch
you'll have if you have a great manager, and this
is probably the best way to determine whether you have
a good manager or not, is share what you're feeling.
Tell him I'm a little anxious today, I'm gonna work
through it. I'm going to make sure I do my best.
Speaker 2 (12:15):
Because that's key. Just do your best. Do your best,
that's it. Do your best.
Speaker 1 (12:20):
I've said in previous podcasts there are gonna be some
good days, there are gonna be some bad days. And
in the end, if you have more good days than bad,
that's awesome. But then again too, if you have more
bad days than good, then you just had a rough patch.
Because it really is going to be okay. And I
really say this over and over. Trust me, it is
really going to be oh okay. Use me as an example,
(12:44):
Use me as an example. And why I say that
as I go back to twenty seventeen where I.
Speaker 2 (12:49):
Was really really in.
Speaker 1 (12:51):
Bad shape and I was able to get through that,
and then just recently six weeks ago, six weeks ago,
I was in really shitty shape. And I'm gonna read
you something right here on the podcast right now, because
like I said, the only way that I feel I
can help people is by sharing transparency with you. Transparency
(13:14):
and transparency is key because I want you to know.
This is not some podcast that I'm doing and I'm
giving you tips off the cuff and tricks off the cuff,
and you know I'm okay, but I'm gonna tell you
how to be strong like and it's because I want
you to hear my story and in return say to yourself, okay,
(13:38):
well it's not okay.
Speaker 2 (13:39):
To be okay, but I will be okay.
Speaker 1 (13:44):
So, for instance, today is Sunday, and I'm gonna talk
about sunny night blues here in a second. And I'm
just having a rough go today, I really am. I'm
not feeling right. I'm very off. I didn't get much sleep,
so that I probably contributed it. But this is what
I texted my wife today. Ready, one of my worser
depression days today, and this is today, like I'm recording
this podcast, and this is what I'm feeling. So your days,
(14:08):
you know, it's you know, the reality is, unfortunately, mental
health is never gonna go away. You're always gonna have it.
But you're gonna have a lot of good days, and
you're gonna have a few bad days like today, a
pretty bad day for me. But I'm gonna keep on pushing.
I'm gonna keep on fighting, and I know, you know,
(14:29):
I'll wake up tomorrow and yeah, I'll be back in
the office and all those things, but you know what,
I'll just check it up for a sleep deprived and
just a little very anxious and very depressed Sunday, And
you know, but you're gonna have days like that. You are,
you are, but I know and I'm confident that you
will be able to kick those days right in the ass.
(14:54):
Another thing I do at the workplace, I don't want
to get dragged in the drama. I this current company
does not have drama. I've been at previous companies where
there's been drama of fucking plenty, a lot of drama,
a lot of drama. And I've learned over the years,
through you know, some some bad folks and through dramas
(15:17):
and all that kind of thing that I like to
stay out of it. You know, I like to stay
out of it. That's just it's just me. I like
to not partake in any of that stuff.
Speaker 2 (15:29):
And I think I learned.
Speaker 1 (15:31):
I learned it along the way, and then I finally
got into a position where not not this this job,
but another job. I'm like, you know, I keep keep
me out of it. I don't know if I said
it like that exactly, but it was just like, yeah,
I don't want I don't want.
Speaker 2 (15:44):
To be a part of it.
Speaker 1 (15:45):
I really really, I really don't want to be a
part of it. So it was like one of those
things where you know, just just stay away from it.
Speaker 2 (15:57):
You know. I had a therapist who was really, really good.
Speaker 1 (16:00):
She's great, she was awesome, and I you know, I'm
leaning towards going back to see her because of everything
that's happened recently and for instance today, you know, saying
it's one of my worst depression days. And she always
used to say, you know, cut out, cut out the
bad people in your life. Really, you know, if it's
if it's you know, I don't know if this is
(16:22):
this is not verbatim, but it was to the point of, like, yeah,
if that person is detrimental, like they're not they're you know,
maybe not positive and it's affecting you, then don't have
those type of people in your life, right, So that's
why you kind of stay with that drama. So Sunday
night blues are a big thing, and they're a real thing,
(16:44):
all right, They're a real thing. Everybody experiences Sunday night blues.
Some experienced it differently than others. I have experienced Sunday
night blues and very bad. Twenty seventeen, that was kind
of that big year of just horrible, very bad Sunday
night blues were horrible, and it was the same thing
(17:04):
every Sunday, wake up super anxious, super super super anxious,
and I threw up all day. And that is not
even a joke. I would eat something, I would eat
something and just throw it up. I wasn't eating a lot.
And even in that worst time, let me kind of
(17:25):
tell you, being really transparent, I was working at a
position and I would go out to lunch with the
co workers, right, my co workers, and we'd have a
good time, and then I would come back and throw
it up because that what I was was just very
anxious at a position, just very anxious, very anxious, very anxious.
Speaker 2 (17:44):
So that led.
Speaker 1 (17:45):
From Sunday night blues to throwing up at work, I
mean super sick. Eventually find another, found another job, but
Sunday night blues are one of those things where they
really can get to you.
Speaker 2 (17:59):
They really can get to you.
Speaker 1 (18:00):
I couldn't enjoy any time, couldn't couldn't you know, enjoy anything.
And yeah, it was really really bad, really bad. And
even during you know, the week when I wasn't feeling well,
like you know, it wasn't. I don't think it was
as bad as Sunday because I think there was a
gap between Friday and Saturday, and I got to Sunday.
(18:22):
But even during the week Monday, Tuesday, Wednesday, Thursday, Friday,
the are times when I would work at a position
and I would come home and I would not be
good at all.
Speaker 2 (18:29):
I would once.
Speaker 1 (18:30):
Again be thrown up super anxious, super anxiety. And it
was until I until I met my therapist who was
just awesome and just her her tips and the things
that she taught me. And yeah, I would wake up
every day, uh one days that I was nervous, I
(18:51):
would take a walk outside, I would journal outside, I
would take the fresh air in and then that would
kind of level set me. And I do a lot
of that now too. But yeah, Sunday night blues, it's
kind of that main event.
Speaker 2 (19:05):
Right.
Speaker 1 (19:05):
The rest of the week you have you're still not
feeling a little. Then you get to Sunday, it's even
worse because you're really learning that you have another week
of maybe a position where is very stressful or and
you know, maybe it's a you know, the realization like
now I'm gonna have five days in a row again
until I have one day where I'm okay and then
(19:26):
another day that's bad. So my new Sunday night blues
aren't as bad. I'm struggling a little bit today, but
it's not work related, like I'm not, you know, feeling
bad because I have to work tomorrow or any of that.
It's it's one of those things where I just, you know,
I'm a little bit out of it. But what I
try to do on Sundays I try to prep right.
(19:46):
I try to get my clothes ready for the next day.
I usually try to have a good meal with the family,
something that's you know, it could be lighter, maybe a
little bit, maybe it's a chicken or a fish, just
to get my body back in order, I guess per
se from a Friday night Saturday eating.
Speaker 2 (20:04):
All the all the foods.
Speaker 1 (20:07):
I try to make it a Sunday fun day. So
there are sometimes where whether it's just hanging outside with
the family or you know, going to I don't know,
see a movie, and sometimes that works. I'll be honest,
you know, while this job is nowhere near where I
experience the Sunday night blues. But sometimes I think to myself, well,
(20:29):
I don't want to go see a movie because then
that's two hours. Then I come home and it's ready
two o'clock and then I have a few hours, and
at that point you got to push yourself. You got
to just shut the mind up. If you could say,
shut up to your mind, shut up, shut up, shut up,
shut up, shut up, and keep pushing yourself to get
through those things so that you realize your brain realizes
if you've trained it a few times, that yeah, I
can go to the movies on a Sunday. And the
(20:52):
other thing, too, is just getting ready. I usually take
a look at my calendar for the week, kind of
map out what personal goals professional goals I have and
really kind of streamline it and write down and definitely
kind of figure out what what what is planned because
I have it in my head with the week's intel,
(21:13):
with the you know, the caveat of that the week
might have some additional you know issues, meaning like there
might be some surprises that pop up that weren't expecting
emergency wise and those types of things. But for the
most part, it's usually a pretty uh set and stone week,
but just just really kind of looking and getting myself
ready and willing to go and just just to get
(21:36):
everything in order for the week. So if you need anything,
and I really mean this, please email me my mental
health breakdown at gmail dot com, and I am more
than happy to answer any questions you have, to pass along,
any research items, whatever you need. Just from member is
(22:01):
going to be okay.
Speaker 2 (22:05):
You're loved, you deserve to be here.
Speaker 1 (22:07):
There's gonna be rough moments, but rough moments don't last,
right because we usually at the end of the day
remember those good moments, right, those happy moments. Rough moments
will go away. There'll just be a thing in the past.
Have a great week, enjoy yourself.
Speaker 2 (22:27):
If you need anything.
Speaker 1 (22:27):
Like I said, my mental health breakdown at gmail dot
com and yeah, I really appreciate you tuning in and
we're gonna be back at this next week for episode
four of season two. Bye everybody.
Welcome to my Mental health Breakdown podcast.
Speaker 2 (00:24):
My name is Frank. Welcome on INN.
Speaker 1 (00:26):
I appreciate you joining me this week for episode number
three on season two, and today's episode is around navigating
mental health challenges at work. Because you know, unless we've
won that lottery or unless we have, you know, came
(00:50):
into some money, we all have to work.
Speaker 2 (00:52):
We all have to work. It's just how it is.
We all have to work. So and stop right.
Speaker 1 (01:00):
What I mean by that is you're working, you have
mental health issues and it's not like your mental health goes. Hey,
I'll take a break while you're at work or while
you're working. So I've learned some tips and tricks that
I will share today about some things that I have
done that it helps me get through some of those
mental health struggles. So I appreciate you joining me. And
(01:24):
let's take this and get started, shall we shall we
get started, We'll turn down the music here and we'll
we'll get going. But I think one of my biggest
things that I experience all the time is being anxious
before meetings, especially those meetings that I have to run.
(01:46):
Also being anxious when you have to deal with certain
people because sometimes different personalities could smark some you know,
unwarranted or unwanted feelings, whether it's anxiety or just you know, overwhelmedness,
like those types of things. And I've learned because I've
been in business for over twenty years and I've been
(02:09):
through some really shitty companies, really shitty companies. I've been through,
uh yeah, some shitty companies with some shitty people.
Speaker 2 (02:19):
I could say right.
Speaker 1 (02:21):
Now, though, I'm in a very very very good company.
A lot of great people in the company that I
work with. I have a great team that I'm on,
I have great a great manager. So it's a lot
better situation. And sometimes when you have those situations, things
could be a lot easier. Right, You're not you're not
(02:43):
overly stressed.
Speaker 2 (02:44):
You're not you know, you're.
Speaker 1 (02:46):
Not feeling too overwhelmed and like job, So there are
moments so where it's still stressful.
Speaker 2 (02:56):
There are still.
Speaker 1 (02:57):
Moments where it is very overwhelming. So it's not like
the tips and tricks that I learned, you know a
few years ago, I don't apply anymore because I'm in
this awesome job. They do apply because there are moments
when things happen, and at any company, you're gonna have
good days. You're gonna have bad days, you're gonna have
in between days, right, So it's just really kind of
(03:19):
deal with that. So the one thing that I always
tell myself, especially when we have those moments of anxiety,
either before a meeting or maybe it's with certain people,
I always tell myself a positive information and I always say,
you deserve to be here, you are talented, you deserve
(03:40):
to be here, you are talented, or something too along
those lines, maybe like you know you deserve to be
here and you know you've worked hard to.
Speaker 2 (03:49):
Be here or something.
Speaker 1 (03:50):
So I mix it up every so often, but it's
really to set the mind and say, hey, hey, everybody's equal.
Everybody's equal, and I really mean this soon no matter
whatever job you're in, and I know that you may
think like, well, I'm in this position and there's a
CEO or at the end of the day, everybody's equal.
(04:13):
We're all humans. At the end of the day, we're
all people, all right, We're all trying to make a paycheck,
so we can, you know, go on a fun vacation.
You know, I'm trying to think about those bills. Put
those bills aside right now, think about the fun stuff.
Like vacation, and yeah, so it's it's you know, it's
you know, in transparency. Even though it's a great job,
(04:35):
there are some days where I still do get nervous.
A lot of days I don't anymore. And two, you
gotta always think in this kind of sense that not everybody.
Speaker 2 (04:45):
Is out to get you, uh.
Speaker 1 (04:48):
And not everybody's an asshole. Now, there are some assholes.
There are some assholes, but you can't let those people
walk all over you, Okay. In any job, there are
some people that you're like.
Speaker 2 (05:03):
Irol, right, irol.
Speaker 1 (05:08):
Now, there are some days, you know, you may feel
overwhelmed at your job. You may feel overwhelmed the position
I'm in. Like I said, it's a great job, but
there are moments where there's a lot of projects that
are coming in. You're trying to balance that, you're trying
to balance a few other things, and everything's coming in
every different direction. And of course you know somebody that
has ADHD when you are overwhelmed. The number one thing
(05:31):
that my body does, and I'm guessing a lot of
people too, is your body shuts down. Right, you are
feeling way too overwhelmed, and you're looking at your task
lists you're looking at your goals and you're like, I
am never going to hit those, and I don't want
to hit those because I don't want to do this.
And of course that's a reaction, right, everybody has that reaction.
(05:55):
But then you think to yourself, well, I got to
pay those bills. Sorry, bills come back into the picture.
I really got to get this project going. I really gotta,
you know, I want to. We're booking a trip to
uh I don't know, great will of Fladge.
Speaker 2 (06:06):
So we bet we we gotta work.
Speaker 1 (06:08):
We gotta get these projects done. So the one thing
I've learned is I like to plan out my day
and I'd like to do this.
Speaker 2 (06:15):
I you know, it's.
Speaker 1 (06:16):
It's it works.
Speaker 2 (06:18):
It works okay at home, and it works okay at
the office.
Speaker 1 (06:20):
So it's not like one thing like you know. Of course,
if I'm working at home, things are a little bit
we'll say smoother. And the reason being is I'm not
traveling to the office, you know, it's it's just me
at home, the doors closed, I'm working away, like so
I usually have some more time to like even out
the day. I like to plan out the day. I
like to figure out what I want to accomplish for
(06:42):
the day. I want to see what goals I can reach.
And yeah it work too. I do that as well.
And I always like to do with a cup of coffee.
A cup of coffee. Have a cup of coffee, you
drink the coffee. I don't know, I feel I feel
cool with a cup of coffee. I don't know what
it is. But whatever whatever makes you happy. Maybe maybe
it's a dag coke or you know, you can't drink
on the job now, folks, okay, but whatever makes you
(07:05):
happy to you know, get your day in order. And
it makes me feel good about my day in order.
But the one tip that I want to teach is
plan out your day, but plan it again, okay, because
there's going to come a point, you know, especially with me,
that my brain when it's overwhelming and overworked, and I
do start out really good and I get a lot
(07:26):
of stuff done and I'm moving in the right traction,
and then you hit a roadblock.
Speaker 2 (07:30):
Right.
Speaker 1 (07:30):
Sometimes it's the roadblock if you just tired. Sometimes it's
an email came in.
Speaker 2 (07:35):
With an urgency request.
Speaker 1 (07:37):
So all the goals you had and all those things
need to put put pause because you need to work
on that urgent or urgent message. You got to work
on it right. So it's always about replanning right, get yourself.
If you feel like you're felling off the track, yourself
back on the track. So you know it take a
half hour maybe time. This time it is two o'clock
in the afternoon, You're going to go for that afternoon
cup of coffee and sit and say, Okay, this is
(07:59):
what I'm going to finish out for the day. This
is what I'm gonna finish out for tomorrow, and I'll
just plan it out. So I always am replanning and rescheduling,
and after I kind of get to you know, sit
down and to relook things over. If I'm feeling like
I'm not meeting things. Usually I would say nine out
of ten times makes me feel really good and gets
(08:19):
me back headed in that you know, right right direction.
I like to focus on kind of two different buckets
of working, and this all depends on your career. I'm
in marketing, so my two different buckets of working is
I like to work on the harder stuff in the morning,
and then I like to work on the creative, fun
(08:39):
stuff in the afternoon. So if there's a project that
you were working on in the morning that may take
up some more of that brain bandwidth and more of
that time, and you know that, Okay, I gotta, I gotta,
I gotta finish this because it's just it's either due,
it's not a deadline. I just really like to focus
(09:01):
on getting that out of the way because if you
get that out of the way, too, then you're gonna
feel really good. And that's ring your door fens are
really gonna spark up, and you might get done all
your work and your whole task list in one day
because you're so excited to go through. And then, like
I said, I like do something creative in the afternoon.
Creative in the afternoon, you know, whether it's if I
(09:23):
have to, you know, get a layout of something or whatnot.
So I like to do that part.
Speaker 2 (09:27):
And then about three o'clock, the brain is totally gone, right,
it's totally out there no more.
Speaker 1 (09:34):
You have about an hour and a half to two
hours left of the day. And at that point, usually
it's my that's usually when I have my second cup
of coffee and I will either check emails and sometimes
and I'll be honest, and you know, sometimes you can't
even like have the like the energy at that point
to send an email, right, You're like, so I just
(09:54):
make note I need email this person this person tomorrow
and just you know, keep on refreshing. Uh. The one
thing I've learned is every few weeks, I like to refresh.
Whether it is uh, you know, adding something to my desk,
whether it is you know, changing up and splurging on
(10:15):
a new monitor, whether it's uh, you know, uh changing
up a task list like I like to use Microsoft
to Dos.
Speaker 2 (10:23):
But if there's another.
Speaker 1 (10:24):
Thing, So, just refreshing gives you the kind of that
refreshed outlook, gives you that refreshed feeling, and from there
you kind of are able to you know, put things
back into perspective. You get to you know, re spark everything.
And yeah, and then another big thing is take mental
health days when you need it. And I don't know
what your your company's policies are or wherever you work,
(10:46):
but really you gotta you've gotta take care of yourself first.
If you are in a situation where maybe your job
is overly stressful, but you are in a situation where
you can just say, you know what, I'm gonna quit
my two weeks in to find something new. If you're
in that situation, you know, do what's best for you.
If that's going to help alleviate stress and those types
(11:08):
of things, definitely definitely do it whatever whatever you need
to make yourself happy, all right. And also remember it
is just a job or a career at the end
of the day, all right. Most people are not, you know,
looking to solve global warming and they're not looking to,
(11:33):
you know, perform open hour surgery. Now some of that
are in those situations that's probably a different story because
there's a lot of stresses and even more stresses. But
the point I'm trying to make is you're not saving
the world here, okay, so really do not stress out.
And with that too, maybe share what you're feeling if
(11:54):
you are having a rough day or a rough patch
you'll have if you have a great manager, and this
is probably the best way to determine whether you have
a good manager or not, is share what you're feeling.
Tell him I'm a little anxious today, I'm gonna work
through it. I'm going to make sure I do my best.
Speaker 2 (12:15):
Because that's key. Just do your best. Do your best,
that's it. Do your best.
Speaker 1 (12:20):
I've said in previous podcasts there are gonna be some
good days, there are gonna be some bad days. And
in the end, if you have more good days than bad,
that's awesome. But then again too, if you have more
bad days than good, then you just had a rough patch.
Because it really is going to be okay. And I
really say this over and over. Trust me, it is
really going to be oh okay. Use me as an example,
(12:44):
Use me as an example. And why I say that
as I go back to twenty seventeen where I.
Speaker 2 (12:49):
Was really really in.
Speaker 1 (12:51):
Bad shape and I was able to get through that,
and then just recently six weeks ago, six weeks ago,
I was in really shitty shape. And I'm gonna read
you something right here on the podcast right now, because
like I said, the only way that I feel I
can help people is by sharing transparency with you. Transparency
(13:14):
and transparency is key because I want you to know.
This is not some podcast that I'm doing and I'm
giving you tips off the cuff and tricks off the cuff,
and you know I'm okay, but I'm gonna tell you
how to be strong like and it's because I want
you to hear my story and in return say to yourself, okay,
(13:38):
well it's not okay.
Speaker 2 (13:39):
To be okay, but I will be okay.
Speaker 1 (13:44):
So, for instance, today is Sunday, and I'm gonna talk
about sunny night blues here in a second. And I'm
just having a rough go today, I really am. I'm
not feeling right. I'm very off. I didn't get much sleep,
so that I probably contributed it. But this is what
I texted my wife today. Ready, one of my worser
depression days today, and this is today, like I'm recording
this podcast, and this is what I'm feeling. So your days,
(14:08):
you know, it's you know, the reality is, unfortunately, mental
health is never gonna go away. You're always gonna have it.
But you're gonna have a lot of good days, and
you're gonna have a few bad days like today, a
pretty bad day for me. But I'm gonna keep on pushing.
I'm gonna keep on fighting, and I know, you know,
(14:29):
I'll wake up tomorrow and yeah, I'll be back in
the office and all those things, but you know what,
I'll just check it up for a sleep deprived and
just a little very anxious and very depressed Sunday, And
you know, but you're gonna have days like that. You are,
you are, but I know and I'm confident that you
will be able to kick those days right in the ass.
(14:54):
Another thing I do at the workplace, I don't want
to get dragged in the drama. I this current company
does not have drama. I've been at previous companies where
there's been drama of fucking plenty, a lot of drama,
a lot of drama. And I've learned over the years,
through you know, some some bad folks and through dramas
(15:17):
and all that kind of thing that I like to
stay out of it. You know, I like to stay
out of it. That's just it's just me. I like
to not partake in any of that stuff.
Speaker 2 (15:29):
And I think I learned.
Speaker 1 (15:31):
I learned it along the way, and then I finally
got into a position where not not this this job,
but another job. I'm like, you know, I keep keep
me out of it. I don't know if I said
it like that exactly, but it was just like, yeah,
I don't want I don't want.
Speaker 2 (15:44):
To be a part of it.
Speaker 1 (15:45):
I really really, I really don't want to be a
part of it. So it was like one of those
things where you know, just just stay away from it.
Speaker 2 (15:57):
You know. I had a therapist who was really, really good.
Speaker 1 (16:00):
She's great, she was awesome, and I you know, I'm
leaning towards going back to see her because of everything
that's happened recently and for instance today, you know, saying
it's one of my worst depression days. And she always
used to say, you know, cut out, cut out the
bad people in your life. Really, you know, if it's
if it's you know, I don't know if this is
(16:22):
this is not verbatim, but it was to the point of, like, yeah,
if that person is detrimental, like they're not they're you know,
maybe not positive and it's affecting you, then don't have
those type of people in your life, right, So that's
why you kind of stay with that drama. So Sunday
night blues are a big thing, and they're a real thing,
(16:44):
all right, They're a real thing. Everybody experiences Sunday night blues.
Some experienced it differently than others. I have experienced Sunday
night blues and very bad. Twenty seventeen, that was kind
of that big year of just horrible, very bad Sunday
night blues were horrible, and it was the same thing
(17:04):
every Sunday, wake up super anxious, super super super anxious,
and I threw up all day. And that is not
even a joke. I would eat something, I would eat
something and just throw it up. I wasn't eating a lot.
And even in that worst time, let me kind of
(17:25):
tell you, being really transparent, I was working at a
position and I would go out to lunch with the
co workers, right, my co workers, and we'd have a
good time, and then I would come back and throw
it up because that what I was was just very
anxious at a position, just very anxious, very anxious, very anxious.
Speaker 2 (17:44):
So that led.
Speaker 1 (17:45):
From Sunday night blues to throwing up at work, I
mean super sick. Eventually find another, found another job, but
Sunday night blues are one of those things where they
really can get to you.
Speaker 2 (17:59):
They really can get to you.
Speaker 1 (18:00):
I couldn't enjoy any time, couldn't couldn't you know, enjoy anything.
And yeah, it was really really bad, really bad. And
even during you know, the week when I wasn't feeling well,
like you know, it wasn't. I don't think it was
as bad as Sunday because I think there was a
gap between Friday and Saturday, and I got to Sunday.
(18:22):
But even during the week Monday, Tuesday, Wednesday, Thursday, Friday,
the are times when I would work at a position
and I would come home and I would not be
good at all.
Speaker 2 (18:29):
I would once.
Speaker 1 (18:30):
Again be thrown up super anxious, super anxiety. And it
was until I until I met my therapist who was
just awesome and just her her tips and the things
that she taught me. And yeah, I would wake up
every day, uh one days that I was nervous, I
(18:51):
would take a walk outside, I would journal outside, I
would take the fresh air in and then that would
kind of level set me. And I do a lot
of that now too. But yeah, Sunday night blues, it's
kind of that main event.
Speaker 2 (19:05):
Right.
Speaker 1 (19:05):
The rest of the week you have you're still not
feeling a little. Then you get to Sunday, it's even
worse because you're really learning that you have another week
of maybe a position where is very stressful or and
you know, maybe it's a you know, the realization like
now I'm gonna have five days in a row again
until I have one day where I'm okay and then
(19:26):
another day that's bad. So my new Sunday night blues
aren't as bad. I'm struggling a little bit today, but
it's not work related, like I'm not, you know, feeling
bad because I have to work tomorrow or any of that.
It's it's one of those things where I just, you know,
I'm a little bit out of it. But what I
try to do on Sundays I try to prep right.
(19:46):
I try to get my clothes ready for the next day.
I usually try to have a good meal with the family,
something that's you know, it could be lighter, maybe a
little bit, maybe it's a chicken or a fish, just
to get my body back in order, I guess per
se from a Friday night Saturday eating.
Speaker 2 (20:04):
All the all the foods.
Speaker 1 (20:07):
I try to make it a Sunday fun day. So
there are sometimes where whether it's just hanging outside with
the family or you know, going to I don't know,
see a movie, and sometimes that works. I'll be honest,
you know, while this job is nowhere near where I
experience the Sunday night blues. But sometimes I think to myself, well,
(20:29):
I don't want to go see a movie because then
that's two hours. Then I come home and it's ready
two o'clock and then I have a few hours, and
at that point you got to push yourself. You got
to just shut the mind up. If you could say,
shut up to your mind, shut up, shut up, shut up,
shut up, shut up, and keep pushing yourself to get
through those things so that you realize your brain realizes
if you've trained it a few times, that yeah, I
can go to the movies on a Sunday. And the
(20:52):
other thing, too, is just getting ready. I usually take
a look at my calendar for the week, kind of
map out what personal goals professional goals I have and
really kind of streamline it and write down and definitely
kind of figure out what what what is planned because
I have it in my head with the week's intel,
(21:13):
with the you know, the caveat of that the week
might have some additional you know issues, meaning like there
might be some surprises that pop up that weren't expecting
emergency wise and those types of things. But for the
most part, it's usually a pretty uh set and stone week,
but just just really kind of looking and getting myself
ready and willing to go and just just to get
(21:36):
everything in order for the week. So if you need anything,
and I really mean this, please email me my mental
health breakdown at gmail dot com, and I am more
than happy to answer any questions you have, to pass along,
any research items, whatever you need. Just from member is
(22:01):
going to be okay.
Speaker 2 (22:05):
You're loved, you deserve to be here.
Speaker 1 (22:07):
There's gonna be rough moments, but rough moments don't last,
right because we usually at the end of the day
remember those good moments, right, those happy moments. Rough moments
will go away. There'll just be a thing in the past.
Have a great week, enjoy yourself.
Speaker 2 (22:27):
If you need anything.
Speaker 1 (22:27):
Like I said, my mental health breakdown at gmail dot
com and yeah, I really appreciate you tuning in and
we're gonna be back at this next week for episode
four of season two. Bye everybody.
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