October 10th is World Mental Health Day.  This day has always been significant; however, the relevancy of it has increased exponentially since the late 2019 unprecedented attack of SARS-CoV-2 startled an unprepared world.  Among the many wide-ranging impacts since then, the virus has been associated with a global decline in mental health.  Even in areas with widely available vaccines, the pandemic continues to take a toll on the emotional resilience of people who are not immediately at risk.  In tribute to World Mental Health Day, let’s consider some small, easy things we as Project Managers can fit into our daily routine to improve our mood and the mood of our Life Science teams.

• Consider making your next phone call while taking a walk around the neighborhood.  The connection between exercise and the production of endorphins is well established, and even 10-15 minutes a day of activity can have a noticeable effect on your outlook.
• Keep up your professional development.  Learning, especially adult learning, is strongly linked to mental health improvements including a reduction in depression, anxiety and loneliness.
• Outdoor recreation is another activity with well-established impact on mental health.  Pick something you’ll look forward to and make sure it’s easily accessible. A walk or bike ride at lunchtime in a nearby park will quickly improve your state of mind.
• Maintain connections.  Social ties are strongly connected to overall mental health.  Consider putting time on the calendar for calls or video chats with friends and family, then treat those appointments just as seriously as any work event.
• Simple mindfulness meditation has been helping people manage their thoughts and feelings for thousands of years and even a few minutes a day can bring noticeable rewards.  There are many smartphone apps (10% Happier, Calm, Balance, etc.) that can help beginners establish a meditation habit.  If you’re working from home, try meditating for 10 minutes after your morning coffee.  If you’ve returned to an office environment, try meditating in your car before going inside.

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Add one or more of these small self-care activities to your daily routine, one at a time.  As they become regular habits, you’ll find yourself looking forward to them and they’ll build on each other for even more benefits.  As Life Science Project Managers, we have the ability to influence others.  When we prioritize our mental health, we not only help ourselves but help our teams.  We hope you take the time to add one of these activities to your day.  Please let us know if there are other self-care activities you have found useful.  Remember, we are all in this together and be well!