Mental Health Tips in a Dynamic World
By: Jackson Ferrando
Tags: Health, Nutrition, Sleep, Meditation, Active

Many students and young adults pursuing a career in finance will experience long hours and have to produce an exceptional quality of work on a daily basis. This level of concentration requires mental focus and clarity, which can be hampered by a lack of sleep, activity, and nutrition. However, there are many ways to stay focused and produce quality material, especially while working from home.

Many people have been forced into taking classes online and working remotely from home. Not being in the office means not being able to feed off the creativity and energy from others working with you. This may have a negative impact on your health, especially being locked up in a house or apartment all day. With winter starting to make days dreary and cold, most people who love the outdoors will be less inclined to get their daily activity outside, and this is the start to some mental health issues. Below, I will outline a few ways to improve mental clarity for students and bankers.

Meditation

Meditation. Take 15 minutes to close your eyes with no distractions and reset your mind and body. Meditating enables greater productivity and focus(1). It helps your body reset your hormones and promotes faster healing and better health. While working long hours in investment banking, meditation can be key to staying focused and allow you to produce higher quality work. Mobile meditation apps have seen a large influx of users, especially over quarantine. Calm, Headspace, and Insight Timer are three of the top meditation apps available on the market for users to gain access to quick mediation soundtracks to listen to while at work or at home. An alternative is to watch Youtube videos of meditation tracks as this is a free and easy way to promote mental health. Also, taking time to think about what you are thankful for and reflect on your day can be helpful to keep you in the present. Writing down your thoughts in a journal can help with this greatly. 15 minutes each day can really make a large impact, so make sure to find time to increase productivity and focus through meditating and reflecting.

Activity

With quarantine and lockdowns reemerging this fall and the weather starting to change, it can be hard to find time to go out in nature and work out. However, it is imperative you remain active in any way you can. Exercise can stimulate the brain by creating new connections between cells(2). A quick 15 minute walk can help mental health. I suggest doing 10 pushups every hour while you are working at home just to remain active and keep the blood flowing. These quick tips are there to ensure your body and mind are in the right place to produce the high quality material needed in the investment banking world. Physical activity also helps with mental health. Remaining active and being outside can help decrease worrying thoughts and anxiety.

Nutrition

Nutrition is highly important to remain focused and active throughout the day. Eating right helps with digestion and clear thinking. Eating enough vegetables and protein each day helps keep the body healthy and ready to tackle the day’s tasks. Most importantly: Water. 60% of the human body is water. Water is the most essential nutrient the body can receive. Drink at least around 100 ounces per day, which would relate to around 1 cup of water per hour. To help with waking up, drink water in the morning to combat tiredness. Secondly: Sleep. Sleep is also a crucial nutrient to the body. Getting rest each night will help keep your mind clear and focused to work on assignments. Water and sleep are the two keys to success.

Stay Healthy

Each person has a different daily routine, and try to find what works for you. But keep in mind these 3 important staples of living a healthier life. Whether you are a student or an analyst at a bank, we can all take time to keep mental health a priority, especially with most of us being stuck at home.

Sources:

1. Canfield, Jack. “The Magic of Meditation.” Jack Canfield, 3 Aug. 2020, www.jackcanfield.com/blog/how-to-meditate/.

2. “Physical Exercise for Brain Health.” BrainHQ from Posit Science, 23 Jan. 2020, www.brainhq.com/brain-resources/everyday-brain-fitness/physical-exercise/.